Impinduka yoroshye ushobora gukora kuri gahunda yo kwinezeza mugihe ukorera mubikoresho byo murugo ni ugutangira umunsi wawe hamwe na karidio. Kugirango uzamure metabolism, kora mbere yo gufata ifunguro rya mugitondo.
Urashaka gukora siporo kenshi ariko ntushaka kwishyura abanyamuryango ba siporo cyangwa amasomo ya fitness ya boutique ahenze? Ntihazongera kubaho urwitwazo! Iyi myitozo yo murugo nibikoresho byiza byimyitozo ngororamubiri bizagufasha kubira ibyuya bitabaye ngombwa ko uba umunyamuryango wa siporo.
Gukora ni ingirakamaro kubuzima bwawe bwo mumutwe no kumubiri. Urashobora kuguma ukora kandi ufite ubuzima bwiza utarinze kuva munzu yawe hamwe nibikoresho byiza byo murugo. Kubona ibikoresho byimikino ngororamubiri murugo rwawe byoroshye kandi byoroshye.
Ikintu kimwe cyiza kuri ibi nuko kitagomba kuba gihenze. Nubwo kubaka siporo yo murugo bishobora kugaragara nkibikorwa bitoroshye, birashoboka rwose kuri bije. Ntukeneye kandi umwanya munini. Wibande kubicuruzwa bike bikenewe ariko bihenze. Gira ikirenge gito mugihe ukibonye imyitozo.
Ibikoresho by'imyitozo ngororamubiri yo murugo
Kugira siporo yo murugo biroroshye kandi biruhura kandi abakunzi ba fitness benshi barota kugira imwe. Gushiraho siporo yo murugo, kurundi ruhande, birashobora kugorana ariko birashoboka.
Hariho ibyemezo byinshi bigomba gufatwa nibintu bigomba kwitabwaho. Ubwoko bwimyitozo, ingano, ikiguzi, hamwe nibyifuzo byo kubungabunga nibintu byose byingenzi ugomba gusuzuma muguhitamo ibikoresho byiza byo murugo.
Ibintu tugomba gusuzuma
Ubwoko bw'imyitozo
Niba ukunda ikaride, igare ryimyitozo ngororangingo cyangwa igikanda gishobora kuba ibikoresho byiza byo murugo. Dumbbells na kettlebells ni bibiri mubikoresho bizwi cyane-bitoza imbaraga-imyitozo yo murugo. Imashini yo koga cyangwa imashini ya elliptique yibasira amatsinda atandukanye kandi ikazamura umutima wawe kumyitozo ngororamubiri yuzuye.
Ingano
Ugomba kandi gutekereza ku bunini, kuko ushobora kuba udafite umwanya munini wibikoresho bya siporo yo murugo. Tekereza kuzinga no kubika imashini. Ibikoresho byo kurwanya hamwe na abuzunguruka ni ibikoresho bibiri byoroshye kandi byoroshye. Wibuke ko uzakenera ibikoresho bito byo murugo niba ufite umwanya muto.
Kubungabunga
Kubungabunga buri gihe birakenewe kubikoresho byinshi byimyitozo ngororamubiri. Ibyinshi muri ibyo bikoresho byoroshye kubungabunga kuruta uko byari byitezwe; gusa menya neza ko usobanukiwe ibisabwa byo kubungabunga mbere yo kugura kimwe muri byo. Bagomba kandi gusukurwa buri gihe.
Igiciro
Hanyuma, ikiguzi cyibikoresho bya siporo murugo ni ikintu cyingenzi ugomba gusuzuma. Kubwamahirwe, waba uri kuri bije ntarengwa cyangwa ushobora kwigobotora, hari amahitamo menshi arahari. Hano haribiciro bidahenze byibikoresho byimyitozo ngororamubiri bishobora gukoreshwa mubikorwa bitandukanye.
Ubushobozi bwawe bwo kubona cyangwa gukora ibikoresho byawe bwite bizagufasha gukora ibikoresho byose byimyitozo ngororamubiri yo murugo kugirango ugere ku ntego zawe zo kwinezeza bitabaye ngombwa ko ujya muri siporo rusange buri kanya. Ufite uburyo bwo kugura ibikoresho cyangwa gukora akazi ka DIY. Muri ibyo aribyo byose, byombi bifite akamaro.
Ibikoresho byo murugo
Ibikoresho byiza byo murugo byimikino yo kugabanya ibiro
Nibihe bikoresho bya siporo yo murugo nibyiza kugabanya ibiro? Niba ushaka kugabanya ibiro, shakisha imashini zikora imyitozo zitwika karori nyinshi hanyuma umenye imitsi ikora. Reba ubwoko bwa cardio uteganya gukora mugihe uhisemo imashini nziza zimenyereza imyitozo ngororamubiri yo murugo.
Treadmill
Gukoresha inzira ni imwe mungamba zifatika zo kugabanya ibiro. Gukandagira bikora imitsi itandukanye mumubiri wawe, harimo glute yawe, hamstrings, quadriceps, intangiriro, ninyana. XTERRA Fitness TR150 Folding Treadmill yumukara ni amahitamo meza kuko ahendutse kandi arashobora kugundwa. Cyakora nibyiza kumikino yo murugo.
Kora Bike
Kubikorwa byindege, igare ryimyitozo ngororangingo ni kimwe mu bikoresho bikora ibikoresho byo mu rugo. Igare ryimyitozo ngororamubiri ni kimwe mu bikoresho bifatika bigabanya ibiro kandi ahanini bitoza amaguru. Igare ryubuzima bwiza nubuzima bwiza ni imwe mumagare meza y'imyitozo ushobora kugerageza murugo.
Imashini yo koga
Imashini yo koga nimwe mubikoresho byiza byimyitozo ngororamubiri yo gukangura ibice byose byumubiri wawe. Imitsi, amaguru, n'imitsi yo mumubiri yo hejuru nibyo byibandwaho. Imashini yo koga ya Concept 2D nuburyo bwiza cyane bwo kumara umwanya murugo rwimyitozo ngororamubiri.
Intambwe nto
Intambwe nigice cyiza cyibikoresho byo murugo byo guterura no gutwika karori mumaguru. Nibimwe mubice bikora ibikoresho byumutima kugirango ugabanye ibiro murugo. Mini Stepper yo muri Nordic Lifting izanye na bande yo kurwanya hamwe na monitor yubatswe ikurikirana kugirango igufashe imyitozo yo murugo.
Urupapuro
Urupapuro runini ni ibikoresho bikurikira byimyitozo ngororamubiri murugo rwawe. Nibyiza cyane kandi bifasha kugabanya ibiro uryamye gusa. Nordic Lifting ifite ibintu byiza kuri roller, ikaba igisubizo cyiza murugo imitsi ikaze hamwe na massage yimbitse.
Ibindi Byiza Byimyitozo Yimyitozo Yumwanya muto
Hariho kandi ibikoresho byihariye bikwiranye nuburinganire bwombi. Muri rusange, ibiragi, matike yoga, imirwi irwanya, amagare y'imyitozo ngororamubiri, n'intebe z'uburemere ni bimwe mu bikoresho by'imikino yo mu rugo ku bagabo no ku bagore.
Ibiragi
Dumbbells nimwe mubice byoroheje kandi bito by ibikoresho byamahugurwa biboneka kandi biza mubunini nuburemere butandukanye. Nibyiza mugukomeza ibitugu, amaboko, biceps, na triceps. NordicTrack Tora-a-Uburemere Guhindura Dumbbells ifite uburyo bworoshye-bwo guhindura uburemere bwo guhitamo ibiro bigufasha guhitamo poundage nziza kumyitozo yawe.
Amatsinda yo Kurwanya
Urashaka kuzunguruka? Imwe mu matsinda igomba gushyirwa muri Mark Bell's Sling Shot Hip Circle Sport. Gapakira hafi ya quadriceps yawe, amaguru, cyangwa ivi mugihe cyo guswera, ibiraro, cyangwa gutembera kugirango ufashe glute yawe gukanguka.
Amaboko afite uburemere
Tone-y-Amatsinda ni gihamya ko uburemere buke bugenda kure. Tone-y bande ipima hagati ya 0.5 na 1 pound, kandi iyi myenda yamaboko yamabara itanga imbaraga nkeya mukurwanya imyitozo isanzwe.
Amatsinda ya TRX
Iyo ifatanye nurukuta cyangwa urugi rukomeye, Sisitemu ya TRX Home2 ihinduka sisitemu yo gutoza umubiri wose igufasha gukura imitsi mugihe utezimbere imyifatire yawe no guhuza. Muguhindura inguni yumubiri wawe, urashobora guhindura urwego rwimbaraga.
Umugozi Ufite Uburemere
Dukurikije ubushakashatsi bumwe, umugozi wo gusimbuka iminota 10 ushobora kugereranywa no kwiruka iminota 30. Igihugu cya WOD Guhindura Ibiro Byasimbutse Gusimbuka Umugozi ufite uburemere bwibiro 1 mubifata.
Slam Ball
Umupira wurukuta, cyangwa umupira wa slam, nigice cyibikoresho byingenzi bikenerwa hafi yimyitozo ngororamubiri ishobora guterurwa, kujugunywa, cyangwa gukubitwa kugirango utezimbere imbaraga zawe. Nordic Lifting slam ball ikwiye kugerageza neza kumutima wawe, intangiriro, hamwe namahugurwa ya fitness.
Kettlebell
Imyitozo ya buri wese akunda ni kettlebells. Ikoreshwa mumyitozo ngororangingo, imbaraga, hamwe nimyitozo yindege. Kettlebell itanga intera nini yingufu zigenda mumwanya muto, kuva kumaguru umwe yapfuye kugeza kuri swingi. Nordic Lifting kettlebell nigomba-kugerageza ibikoresho byimyitozo yo murugo kugirango umutima wawe hamwe namahugurwa yimbaraga.
Umupira
Umupira wuzuye wa Gaiam uragutera imbaraga zo guteza imbere imitsi yibanze mugihe uhanganye numwanya wawe. Nibikoresho byiza cyane byo kurambura.
Kora imyitozo
Imyitozo ngororamubiri ya FitLid, ikubiyemo ibikorwa (nko gusunika hejuru n'ibihaha), hamwe no kugabura igihe no kugabura umwanya, bigufasha gukomeza ibintu bishimishije kandi bishya.
Imyitozo y'intebe
Nyuma yimyaka mirongo itatu, Intambwe Yintambwe Yindege ya Aerobic Platform ntagereranywa. Kubera iki? Kuberako ushobora kuyikoresha mumyitozo ya aerobic nibiturika, gutera imbere, gukora ingendo kurushaho, cyangwa nkintebe yizewe.
Yoga Mat
Matasi yometseho, nka Sugarmat Dreamcatcher, ni ngombwa kugirango unyuze muri yoga cyangwa kurambura gusa nyuma yimyitozo ikomeye.
Yoga
Manduka Recycled Foam Yoga Block ntabwo igufasha gusa gutunganya yoga yihariye mugukomeza umubiri wawe guhuza neza, ariko irashobora no gukoreshwa nkigikoresho gito cyo gutuza. Shyira hagati yibibero byawe mugihe uva munsi yimbwa ukajya hejuru yimbwa kugirango ukangure ab.
Yoga
Intoki nyinshi hamwe nintambwe kuruhande rwa metero 7 Gaiam Kugarura Multi-Grip Stretch Strap itanga umurongo munini nyuma yimyitozo utitaye kurwego rwawe rwo guhinduka.
Yoga Ball
Yoga umupira ni ibintu bisanzwe kandi bikoreshwa cyane mubikoresho byamahugurwa. Byakoreshejwe cyane mumahugurwa yibanze nimbaraga, aribwo buryo busanzwe bwo kongera kalori.
Impeta ya Gymnastique
Impeta ya Gymnastique nimwe mumashini ikora imyitozo yo murugo iboneka. Uzakenera aho ubikosora, ariko ahantu hose ufite umusingi ukomeye wabikora. Niba ushaka impeta nziza na gymnastique nziza, iziva muri Nordic Lifting zifite ireme ryiza.
DIY Ibikoresho byo murugo
Mugihe bamwe muritwe dushobora gukomeza gukora imyitozo hanze - ni ukuvuga ko dushobora gukurikiza amahame mbwirwaruhame mu ngendo zacu, kwiruka, cyangwa kugenda ku magare - benshi muri twe baba ahantu abantu benshi batuma umutima wo hanze udashoboka. Kurundi ruhande, abantu bamwe barashobora kujya hanze amahoro, ariko ubwo bwoko bwibikorwa ntabwo aribintu byabo.
Kubera iyo mpamvu, ibyumba byabo byo kubamo (cyangwa ibyumba byo kuryamamo, hasi, cyangwa kare gato yumwanya ufunguye mumazu yabo) byahindutse imyitozo yigihe gito na siporo yo murugo kubantu benshi. Niba kandi ibyo bisobanura ibyabaye, birashoboka ko udafite umwanya munini wo kugerageza.
Niba ushaka gushora mubikoresho byo murugo ariko ukaba udashobora kugura amahitamo ahenze, urashobora kugerageza gukora ibyawe. Izi ninzira nziza mugihe uzigama amafaranga kugirango uyigure nyuma.
Guhindura igare ryawe rishaje kandi ridakoreshwa mumagare ahagarara nikimwe mubice bihendutse byibikoresho byo murugo ushobora gukora no gukoresha. Urashobora kandi gukora uburemere bwakorewe murugo ukoresheje imiyoboro ya PVC ishaje hanyuma ugashyiramo umucanga cyangwa igitaka imbere kugirango wongere ibiro.
Urashobora gukoresha amacupa ya soda yubusa kugirango ukore DIY dumbbells. Kugirango wongere ibiro, uzakenera kuzuza amacupa 2 yubusa. Basketball yubusa nayo nibikoresho byiza byo gukora imipira yawe ya slam. Gusa uzuzuze umucanga uhagije kandi uri mwiza kugenda.
Kwikuramo
Hamwe na siporo nyinshi hamwe na sitidiyo ya fitness biracyafunzwe kubera icyorezo, nibyingenzi kumenya ibikoresho byiza cyane murugo imyitozo yo mukarere kawe. Ibishobora kugufasha kwimuka no gukora siporo murugo utiriwe usubira inyuma intego zawe.
Kugira ibikoresho byiza kandi bikosora imyitozo yo murugo bizaba inzira yihuse yo kugera ku ntego zawe zo kwinezeza mugihe gito. Nibihe bikoresho bya siporo yo murugo nibyiza? Igisubizo kizaterwa nibyo ukeneye nibyo ukunda. Reba ubwoko bw'imyitozo ugiye gukora. Ubu buryo, uzashobora gusuzuma ibikoresho byiza kandi bihenze byimikino yo murugo.
Kuva: UBUZIMA BWA NORDIC
Igihe cyo kohereza: Jun-17-2022