Shanduko yakapusa yaunokwanisa kuita kuchirongwa chako chekusimba kana uchishanda kubva kumba yekurovedzera midziyo kutanga zuva rako uine imwe cardio. Kuti uwedzere metabolism yako, ita pamberi pekudya kwemangwanani.
Unoda kuita maekisesaizi kakawanda asi usingade kubhadhara nhengo yejimu kana makirasi emuboutique anodhura? Hapachazovizve nezvikonzero! Aya maekisesaizi epamba uye akanakisa ekushandisa maturusi anotendera iwe kuti udikitira kunze kwekuda kwenhengo yejimu.
Kushanda kunze kunobatsira kune hutano hwako hwepfungwa uye hwemuviri. Iwe unogona kugara uchishanda uye uine hutano usina kumbosiya imba yako uine yakanakisa gym midziyo yekumba. Kuwana yakakura kwazvo gym yekumba yekamuri yako inzira iri nyore uye iri nyore.
Chimwe chinhu chakanaka pamusoro peizvi ndechokuti haifaniri kudhura. Kunyangwe kuvaka imba yekurovedza muviri kungaratidzika sebasa rakaoma, rinogoneka zvizere pabhajeti. Iwewo haudi nzvimbo yakawanda. Isa pfungwa pazvinhu zvishoma zvinodiwa asi zvisingadhuri. Iva netsoka diki uchiri kuwana maekisesaizi ako mukati.
Zvishandiso zveWorkout zveImba Gym
Kuve nejimu yekumba kunobatsira uye kunozorodza uye vazhinji vanofarira kusimba vari kurota kuve nayo. Kugadzira imba yekurovedza muviri, kune rumwe rutivi, kungave kwakaoma asi kunokwanisika.
Kune dzakawanda sarudzo dzinofanirwa kuitwa uye zvinhu zvinofanirwa kutariswa. Mhando yekurovedza muviri, saizi, mutengo, uye kurudziro yekugadziridza zvese zvakakosha zvinhu zvekufunga kana uchisarudza yakanakisa imba yekurovedzera michina.
Zvinhu Zvokufunga nezvazvo
Rudzi rweKushanda
Kana iwe uchifarira cardio, bhasikoro rekurovedza muviri kana treadmill inogona kunge iri yakanakisa yekurovedzera midziyo yekumba. Dumbbells uye kettlebells ndiwo maviri eanonyanyozivikanwa ekudzidzisa-simba maturusi mujimu yekumba. Muchina wekukwasva kana kuti elliptical muchina unonangana nemapoka akasiyana mhasuru uye unosimudza kurova kwemoyo wako kuti uite maekisesaizi emuviri wakazara.
Size
Iwe unofanirwawo kufunga saizi, sezvo iwe ungave usina nzvimbo yakawanda yeimba yejimu michina. Funga nezvemichina yekupeta uye yekuisa. Resistance mabhendi uye ab rollers maviri compact uye anotakurika zvishandiso. Ramba uchifunga kuti iwe unozoda zvidiki zveimba yejimu kana uine nzvimbo diki.
Maintenance
Kugadziriswa nguva dzose kunodiwa kune yakawanda yemidziyo yekusimbisa muviri. Zvizhinji zvezvishandiso izvi zviri nyore kuchengetedza pane zvinotarisirwa; ingoita shuwa kuti unonzwisisa zvinodiwa zvekuchengetedza usati watenga chero ipi zvayo. Dzinofanirawo kucheneswa nguva nenguva.
Mutengo
Chekupedzisira, mutengo wemidziyo yejimu yepamba chinhu chakakosha kufunga. Neraki, kunyangwe iwe uri pabhajeti shoma kana uchikwanisa splurge, pane zvimwe zvingasarudzwa zviripo. Kune zvidimbu zvinodhura zvekushandisa zvekushandisa izvo zvinogona kushandiswa kune rakasiyana zviitiko.
Kugona kwako kuwana kana kugadzira yako yemidziyo inozogonesa iwe kuita-yakazara-yemuviri yekurovedzera midziyo yekumba kuti uzadzise zvinangwa zvako zvekusimba pasina chikonzero chekuenda kumitambo yeruzhinji nguva nenguva. Iwe une sarudzo yekutenga michina kana kuita rimwe DIY basa. Chero zvazvingava, zvose zviri zviviri zvinoshanda.
Home Gym Equipment
Iyo Yakanakisa Imba Yekuita Gym Equipment yekuderedza uremu
Ndeipi midziyo yejimu yekumba yakanakira kuonda? Kana iwe uchida kuderedza uremu, tsvaga michina yekurovedza muviri inopisa macalorie akawanda uye tarisa kuti ndeapi mamhasuru aanoshanda. Funga nezvemhando yecardio yaunoronga kuita paunenge uchisarudza yakanakisa kudzidzisa michina yeimba yako yekurovedza muviri.
Treadmill
Kushandiswa kwetreadmills ndiyo imwe yenzira dzakanakisisa dzekuderedza uremu. A treadmill anoshanda akasiyana mhasuru mumuviri wako, kusanganisira yako glutes, hamstrings, quadriceps, musimboti, uye mhuru. Iyo XTERRA Fitness TR150 Kupeta Treadmill muNhema inzira inoshamisa nekuti haidhure uye inopeta. Inoita kuti ive yakanaka kune gym yekumba.
Dzidzira Bhasikoro
Kune zviitiko zveaerobic, bhasikoro rekurovedza muviri ndechimwe chezvimedu zvinonyanya kushanda zvemichina yekurovedza muviri. Bhasikoro rekurovedza muviri ndechimwe chezvimedu zvinonyanya kushanda zvehuremu midziyo uye kazhinji inodzidzisa makumbo ako. Iyo Sunny hutano uye kusimba bhasikoro ndeimwe yeakanakisa maekisesaizi bhasikoro iwe aunogona kuedza kumba.
Rowing Machine
Muchina wekukwasva ndeimwe yeakanakisa maturusi ekushandisa ekukurudzira nzvimbo dzese dzemuviri wako. Iyo hamstrings, makumbo, uye kumusoro kwemuviri tsandanyama ndizvo zvinonyanya kutariswa. Iyo Concept 2D yekukwasva muchina inzira yakanaka yekushandisa nguva mukudzidzira kwako kumba gym.
Mini Stepper
A stepper chimedu chakanakisa cheimba yejimu yekushandisa ye toning uye kupisa macalorie mumakumbo ako. Ndicho chimwe chezvimedu zvinonyanya kushanda zve cardio midziyo yekuderedza uremu kumba. Iyo Mini Stepper kubva kuNordic Lifting inouya nemabhendi ekupikisa uye yakavakirwa-mukati yekutevera yekutarisa kuti ikubatsire neimba yako yekurovedza muviri.
Foam Roller
Foam roller ndiyo inotevera yakanakisa yekurovedzera maekisesaizi yeimba yako yekurovedza muviri. Inonyatsoshanda uye inobatsira pakurasikirwa nekurema nekungorara pasi pairi. Nordic Lifting ine yakanakisa dhizaini pane furo roller, inova yakanakira imba mhinduro kune yakaoma tsandanyama uye yakadzika tishu masaja.
Zvimwe Zvishandiso Zvakanakisa Zvekushandirwa Pamba zveNzvimbo Diki
Kune zvakare midziyo chaiyo yakakodzera kune vese varume nevakadzi. Kazhinji, madumbbells, mayoga mabhendi, mabhendi ekupikisa, mabhasikoro ekurovedza muviri, uye mabhenji ekuremesa ndezvimwe zvemidziyo yekurovedza muviri yevarume nevakadzi.
Dumbbells
Madumbbells ndechimwe chezvimedu zvakapfava uye zvidiki zvekushandisa zvekudzidzisa zviripo uye zvinouya muhukuru hwakasiyana uye huremu. Izvo zvakakosha pakusimbisa mapendekete, maoko, biceps, uye triceps. Iyo NordicTrack Pick-a-Weight Adjustable Dumbbells ine nyore-kugadzirisa uremu nzira yekusarudza iyo inokutendera iwe kuti usarudze yakanakira poundage yekurovedza muviri kwako.
Resistance Bands
Unoda rounder rump here? Rimwe remabhendi rinofanira kuiswa muMark Bell's Sling Shot Hip Circle Sport. Rongedza uchitenderedza quadriceps yako, zviziso zvemakumbo, kana mabvi panguva ye squats, mabhiriji, kana mabhandi mafambiro kubatsira glutes yako kumuka.
Weighted Armbands
Toni-y-Mabhendi chiratidzo chekuti huremu hunoenda kure. Mabhendi etoni-y anorema pakati pe0.5 ne1 pondo, uye uku kupfekwa kwechanza kwemavara kunopa kushomeka kushoma kukurovedza muviri.
TRX Bands
Kana yakanamatira kumadziro akasimba kana musuwo, iyo TRX Home2 System inoshanduka kuita yakazara-muviri kudzidzisa sisitimu iyo inokubatsira iwe kukura mhasuru uchivandudza chimiro chako uye kurongeka. Nekugadzirisa kona yemuviri wako, unogona kugadzirisa chiyero chekusimba.
Yakaremerwa Jump Tambo
Maererano nekumwe kuongorora, tambo yekusvetuka yemaminetsi gumi ingafananidzwa nekumhanya kwemaminetsi makumi matatu. Iyo WOD Nation Inogadziriswa Weighted Jump Rope ine 1-pondo uremu huremu mukubata.
Slam Bhora
Bhora remadziro, kana kuti slam bhora, chidimbu chemidziyo yakakosha-yakatenderedza yekudzidzira iyo inogona kusimudzwa, kukandwa, kana kuroverwa kuti uvandudze simba rako uye mamiriro. Iyo Nordic Lifting slam bhora inokodzera kuyedza kwakanaka kune yako cardio, musimboti, uye kusimba kudzidziswa.
Kettlebell
Munhu wese anofarira maekisesaizi kettlebells. Inoshandiswa kune yakakosha, simba, uye aerobic maekisesaizi. Kettlebell inopa huwandu hwakasiyana hwekufamba kwesimba mune imwe nzvimbo, kubva kune rimwe-gumbo rinofa rakafa kusvika kuswing. Iyo Nordic Lifting kettlebell chinhu chaunofanira-kuyedza chidimbu chemidziyo yekurovedzera kumba kune yako cardio uye simba kudzidziswa.
Balance Bhora
Iyo Gaiam Yese Muviri Balance Bhora inokumanikidza kukudziridza mhasuru dzako dzepakati uchidenha chimiro chako. Icho zvakare chishandiso chakanakisa chekutambanudza.
Exercise Dice
Iyo FitLid Exercise Dice, iyo inosanganisira zviitiko (sekusimudza-ups uye mapapu), pamwe nerep uye nguva yekugovewa, inokubatsira iwe kuchengeta zvinhu zvinonakidza uye zvitsva.
Exercise Bhenji
Makore makumi matatu gare gare, iyo Nhanho Yepamusoro Nhanho Aerobic Platform inoramba isingaenzaniswi. Sei? Nekuti unogona kuishandisa kune aerobic uye kuputika kurovedza muviri, kufambira mberi, kuita kuti kufamba kuve nyore, kana sebhenji rakavimbika.
Yoga Mat
Meti yakakomberedzwa, senge Sugarmat Dreamcatcher, yakakosha pakufamba nekutevedzana kweyoga kana kungotambanudza mushure mekuita basa rakaoma.
Yoga Block
Iyo Manduka Yakadzokororwa Foam Yoga Block haingobatsiri iwe yakakwana chaiyo yoga inomisikidza nekuchengeta muviri wako mukurongeka kwakaringana, asi inogona zvakare kushandiswa sediki toning chishandiso. Iise pakati pezvidya zvako paunenge uchibva pasi imbwa uchikwira imbwa kuti uwedzere kukurudzira.
Yoga Strap
Akawanda mawoko-uye tsoka dzakatevedza 7-tsoka Gaiam Restore Multi-Grip Stretch Strap inopa yakakura kwazvo post-Workout yakatambanudzwa zvisinei nedanho rako rekushanduka.
Yoga Bhora
Iyo yoga bhora chinhu chakajairika uye chinowanzo shandiswa chidimbu chekudzidzisa. Inonyanya kushandiswa kudzidzisa core uye simba, inova nzira dzinowanzo wedzera macalorie kupisa.
Gymnastics Rings
Mhete dzeGymnastics ndeimwe yeanonyanya kushanda emitambo yekudzidzira pamba iripo. Iwe unozoda nzvimbo yekuzvigadzirisa, asi chero nzvimbo ine hwaro hwakasimba ingaite. Kana iwe uchitsvaga akanakisa gymnastic mhete uye tambo, iwo anobva kuNordic Lifting ndeemhando yepamusoro.
DIY Home Workout Equipment
Nepo vamwe vedu vachigona kurovedza muviri zvakachengetedzeka kunze—kureva kuti, tinogona kutevera tsika dzechinhambwe chenzanga pakufamba kwedu, kumhanya, kana kuchovha bhasikoro—vazhinji vedu tinogara munzvimbo umo mhomho inoita kuti cardio yekunze isagoneke. Kune rimwe divi, vamwe vanhu vanogona kubuda kunze vakachengeteka, asi mhando dzezviitiko hazvisi zvavo.
Nekuda kweizvozvo, dzimba dzavo dzekutandarira (kana dzimba dzekurara, dzimba dzepasi, kana diki diki yenzvimbo yakavhurika mumafurati avo) dzave nzvimbo dzenguva dzekudzidzira uye dzimba dzekugara dzevanhu vazhinji. Uye kana izvozvo zvichitsanangura mamiriro ako ezvinhu, mikana ndeyokuti hauna ruzivo rwakawanda rwekuedza.
Kana iwe uchida kuisa mari mumidziyo yekusimbisa imba asi usingakwanise iyo inodhura sarudzo, unogona kuedza kugadzira yako. Idzi ndidzo dzakanakisa sarudzo paunenge uchichengetedza mari kuti uzvitenge gare gare.
Kushandura bhasikoro rako rekare uye risingashandiswe kuita bhasikoro rakamira ndechimwe chezvimedu zvakachipa zvekushandisa pamba zvaunogona kugadzira nekushandisa. Iwe unogona zvakare kugadzira mamwe masimbi emahara emahara nekushandisa mapaipi ekare ePVC woisa jecha kana ivhu mukati kuti uwedzere huremu.
Unogona kushandisa mabhodhoro esoda asina chinhu kugadzira yako DIY dumbbells. Kuti uwedzere huremu, iwe uchada kuzadza mabhodhoro maviri asina chinhu nemvura. Empty basketballs zvakare zvinhu zvakanaka zvekugadzira ako ega slam mabhora. Ingodzizadza nejecha rakakwana uye wagona kuenda.
The Takeaway
Nemajimu mazhinji uye masitudhiyo ekusimbisa muviri achiri kuvharwa nekuda kwedenda, zvakakosha kuti uwane yakanyanya kutetepa pamba-yekurovedzera midziyo yenzvimbo yako chaiyo. Iwo anogona kukubatsira kufamba uye kurovedza muviri kumba pasina kusara kumashure pazvinangwa zvako zvekusimba.
Kuve neakanakisa uye akaringana ekushandisa ekushandisa pamba ichave nzira inokurumidza kuzadzisa zvinangwa zvako zvekusimba pasina nguva. Ndeipi midziyo yejimu yekumba yakanyanya kunaka? Mhinduro yacho inobva pane zvaunoda uye zvaunofarira. Funga nezverudzi rwemaekisesaizi auri kuzoita. Nenzira iyi, iwe unozogona kuongorora yakanakisa uye inodhura zvakanyanya imba yejimu yekushandisa iwe.
Kubva: NORDIC LIFTING
Nguva yekutumira: Jun-17-2022