Olona tshintsho lulula onokulwenza kwisicwangciso sakho sokuqina xa usebenza kwisixhobo sokuzilolonga sasekhaya kukuqalisa usuku lwakho nge-cardio. Ukomeleza imetabolism yakho, yenze ngaphambi kwesidlo sakusasa.
Ngaba uyafuna ukwenza umthambo rhoqo kodwa awufuni ukuhlawulela ubulungu bejim okanye iiklasi zokuzilolonga ezinexabiso eliphezulu? Akusayi kuphinda kubekho zizathu! Ezi zixhobo zasekhaya kunye nezona zixhobo zokuzilolonga ziya kukuvumela ukuba ubile ngaphandle kwesidingo sobulungu bomthambo.
Ukuzilolonga kuluncedo kwimpilo yakho yengqondo kunye nomzimba. Unokuhlala usebenza kwaye usempilweni ngaphandle kokushiya indlu yakho ngezona zixhobo zibalaseleyo zokuzilolonga ekhaya. Ukufumana ezona zixhobo zibalaseleyo zokuzilolonga zasekhaya zegumbi lakho yindlela elula nefanelekileyo.
Enye into entle ngale nto kukuba akunyanzelekanga ukuba ibize kakhulu. Nangona ukwakha indawo yokuzivocavoca ekhaya kunokubonakala kungumsebenzi onzima, kunokwenzeka ngokupheleleyo kuhlahlo lwabiwo-mali. Kananjalo awufuni ndawo ingako. Gxininisa kwizinto ezimbalwa eziyimfuneko kodwa ezinexabiso eliphantsi. Yiba neenyawo ezincinci ngelixa usenza umthambo wakho.
Izixhobo zokuzilolonga kwiGym yaseKhaya
Ukuba nendawo yokuzivocavoca yasekhaya kuluncedo kwaye kuyaphumla kwaye abaninzi abathanda ukomelela bayaphupha ukuba nayo. Ukuseta indawo yokuzivocavoca yasekhaya, kwelinye icala, kunokuba ngumngeni kodwa kuyafikeleleka.
Zininzi izigqibo ekufuneka zenziwe kunye nezinto ekufuneka ziqwalaselwe. Uhlobo lokuzilolonga, ubungakanani, iindleko, kunye neengcebiso zogcino zizinto zonke ezibalulekileyo ekufuneka uziqwalasele xa ukhetha ezona zixhobo zibalaseleyo zokuzilolonga ekhaya.
Izinto Emaziqwalaselwe
Uhlobo lokuzilolonga
Ukuba uyonwabele i-cardio, ibhayisekile yokuzilolonga okanye i-treadmill inokuba sisixhobo esihle kakhulu sokuzilolonga ekhaya. Iidumbbells kunye neekettlebells zimbini zezona zixhobo zidumileyo zoqeqesho lwamandla kwindawo yokuzivocavoca yasekhaya. Umatshini wokubheqa okanye umatshini we-elliptical ujolise kumaqela ahlukeneyo ezihlunu kwaye unyusa izinga lentliziyo yakho ukuze wenze umthambo womzimba opheleleyo.
Ubungakanani
Kuya kufuneka kwakhona uqwalasele ubungakanani, njengoko usenokungabi nandawo ingako yezixhobo zomthambo wasekhaya. Qwalasela oomatshini bokusonga kunye nokugcina. I-Resistance bands kunye ne-ab rollers zizixhobo ezimbini ezihlangeneyo neziphathwayo. Gcina ukhumbula ukuba uya kufuna izixhobo ezincinci zokuzilolonga ekhaya ukuba unendawo encinci.
Isondlo
Ukugcinwa rhoqo kuyimfuneko kuninzi lwezixhobo zokuzilolonga. Uninzi lwezi zixhobo kulula ukuzigcina kunokuba bekulindelwe; qiniseka nje ukuba uyaziqonda iimfuno zogcino phambi kokuba uthenge nayiphi na kuyo. Kufuneka kwakhona zicocwe rhoqo.
Iindleko
Ekugqibeleni, iindleko zezixhobo zokuzilolonga ekhaya yinto ebalulekileyo ekufuneka iqwalaselwe. Ngethamsanqa, nokuba unohlahlo lwabiwo-mali olulinganiselweyo okanye unako ukuhlawula i-splurge, kukho ukhetho oluninzi olukhoyo. Kukho iziqwenga zeendleko eziphantsi zezixhobo zokuzilolonga ezinokusetyenziselwa uluhlu lwemisebenzi.
Ukukwazi kwakho ukufumana okanye ukwenza izixhobo zakho kuya kukuvumela ukuba wenze izixhobo zokuzilolonga ekhaya ngokupheleleyo ukuze ufezekise iinjongo zakho zempilo ngaphandle kwesidingo sokuya kwindawo yokuzivocavoca yoluntu rhoqo emva koko. Unokukhetha ukuthenga izixhobo okanye ukwenza umsebenzi we-DIY. Kuzo zombini ezi meko, zombini ziyasebenza.
Izixhobo zeGym zasekhaya
Esona siXhobo siBalaseleyo seJim yasekhaya yokuLahla kobunzima
Sesiphi isixhobo somthambo sasekhaya esilungele ukuncipha? Ukuba ufuna ukunciphisa umzimba, jonga oomatshini bokujima abatshisa ezona calories zininzi kwaye ufumanise ukuba zeziphi izihlunu ezisebenzayo. Qwalasela uhlobo lwe-cardio oceba ukuyenza ngelixa ukhetha oomatshini boqeqesho abangcono kwijimu yakho yasekhaya.
I-Treadmill
Ukusetyenziswa kwe-treadmills yenye yezona zicwangciso ezisebenzayo zokunciphisa umzimba. I-treadmill isebenza ngeendlela ezahlukeneyo zezihlunu emzimbeni wakho, kubandakanya i-glutes, i-hamstrings, i-quadriceps, i-core kunye namathole. I-XTERRA Fitness TR150 Folding Treadmill in Black lukhetho oluhle kuba ayibizi kwaye iyasongeka. Iyenza ilungele indawo yokuzivocavoca yasekhaya.
Zilolonge ibhayisekile
Kwimisebenzi ye-aerobic, ibhayisekile yokuzilolonga yenye yezona zinto zisebenzayo zesixhobo somthambo sasekhaya. Ibhayisekile yokuzilolonga yenye yezona zinto zisebenzayo zezixhobo zokunciphisa umzimba kwaye ubukhulu becala iqeqesha imilenze yakho. Ibhayisekile yeLanga yempilo kunye nokomelela yenye yeebhayisekile zokuzilolonga ezingcono onokuthi uzame ekhaya.
Umatshini wokubhexa
Umatshini wokubheqa sesinye sezona zixhobo zibalaseleyo zokuzilolonga zokuvuselela zonke iindawo zomzimba wakho. I-hamstrings, imilenze, kunye nezihlunu zomzimba eziphezulu zezona zinto zijoliswe kuzo. Umatshini wokubhexa iConcept 2D yeyona ndlela ibalaseleyo yokuchitha ixesha kuqeqesho lwejimu yasekhaya.
Mini Stepper
I-stepper sisixhobo esihle kakhulu sezixhobo zomthambo zasekhaya zokuthambisa kunye nokutshisa iikhalori emilenzeni yakho. Ziyenye yezona zinto zisebenzayo zezixhobo ze-cardio zokunciphisa umzimba ekhaya. I-Mini Stepper evela kwi-Nordic Lifting iza neebhendi zokuchasa kunye ne-monitor eyakhelwe-ngaphakathi yokulandelela ukukunceda ngomsebenzi wakho wasekhaya we-gym.
Roller amagwebu
Irola yegwebu sesona sixhobo silandelayo sokuzilolonga kwijimu yasekhaya. Isebenza kakhulu kwaye inceda ekunciphiseni ubunzima ngokulala nje phantsi kwayo. I-Nordic Lifting ineyona nto ilungileyo kwi-roller yogwebu, esisisombululo esifanelekileyo sasekhaya kwizihlunu eziqinileyo kunye ne-massage yezicubu ezinzulu.
Esinye isiXhobo esiBalaseleyo sokuSebenzisa eKhaya kwiiNdawo ezincinci
Kukwakho nezixhobo ezithile ezifanelekileyo kuzo zombini izini. Ngokubanzi, ii-dumbbells, ii-yoga mats, iibhendi zokuxhathisa, iibhayisekile zokuzilolonga, kunye neebhentshi zobunzima zezinye zezixhobo zomthambo zasekhaya zamadoda nabasetyhini.
Iidumbbells
Iidumbbells yenye yezona zinto zilula kwaye zincinci zezixhobo zoqeqesho ezikhoyo kwaye ziza ngobukhulu obahlukeneyo kunye nobunzima. Zikulungele ukuqinisa amagxa, iingalo, i-biceps kunye ne-triceps. I-NordicTrack Pick-a-Weight Adjustable Dumbbells inendlela ekulula ukuyilungisa yokukhetha ubunzima ekuvumela ukuba ukhethe eyona poundage ifanelekileyo yokujima kwakho.
Iibhendi zokuchasa
Ngaba ufuna irumpu ejikelezayo? Enye yeebhendi kufuneka ibekwe kwi-Mark Bell's Sling Shot Hip Circle Sport. Pakisha ngeenxa zonke kwii-quadriceps, ama-ankle, okanye amadolo ngexesha le-squats, iibhulorho, okanye ukuhamba ngebhande ukuze uncede i-glutes yakho ivuke.
IiArmbands ezinobunzima
I-Tone-y-Bands bubungqina bokuba ubunzima bobunzima buhamba ixesha elide. Iibhendi zethoni-y zinobunzima obuphakathi kwe-0.5 kunye ne-1 yeponti, kwaye oku kunxitywa kwesihlahla kunemibala kubonelela ukuchasana okuthe kratya kumthambo wesiqhelo.
Iibhanti zeTRX
Xa unamathele eludongeni oluqinileyo okanye umnyango, i-TRX Home2 System iguqula ibe yinkqubo yoqeqesho olupheleleyo olukunceda ukuba ukhule imisipha ngelixa uphucula ukuma kwakho kunye nokulungelelaniswa. Ngokulungisa i-angle yomzimba wakho, unokuhlengahlengisa umgangatho wokuqina.
Ubunzima Jump Intambo
Ngokutsho kolunye uhlolisiso, intambo yokutsiba yemizuzu eli-10 inokuthelekiswa nokubaleka imizuzu engama-30. I-WOD Nation Adjustable Weighted Jump Rope ine-detachable 1-pound weights in the grips.
Slam Ball
Ibhola eludongeni, okanye i-slam ibhola, sisiqwenga sezixhobo eziyimfuneko zokuzilolonga ezijikeleze yonke into ezinokuphakanyiswa, ukuphoswa, okanye ukubethelwa ukuze uphucule amandla akho kunye nemeko. Ibhola ye-slam yeNordic Lifting ifanelwe kukuzama okulungileyo kwi-cardio, i-core, kunye noqeqesho lokufaneleka.
Kettlebell
Wonke umntu owuthandayo umthambo ziikettlebells. Isetyenziselwa ukwenza umthambo ongundoqo, amandla kunye ne-aerobic. I-kettlebell inika uluhlu olubanzi lweentshukumo zamandla kwindawo encinci, ukusuka kwi-deadlifts yomlenze omnye ukuya kwi-swings. I-Nordic Lifting kettlebell sisixhobo sokuzilolonga sasekhaya kwi-cardio yakho kunye noqeqesho lwamandla.
IBalance Ball
Ibhola yeGaiam yoBume boMzimba obuBone ikunyanzela ukuba uphuhlise izihlunu zakho ezingundoqo ngelixa ucela umngeni kwisimo sakho. Ikwasisixhobo esibalaseleyo sokuzolula.
Zilolonge idayisi
I-FitLid Exercise Dice, ebandakanya imisebenzi (efana ne-push-ups kunye nemiphunga), kunye ne-rep kunye nokwabiwa kwexesha, kukunceda ugcine izinto zonwabile kwaye zintsha.
Ibhentshi yokuzilolonga
Kwiminyaka engamashumi amathathu kamva, iSitephu esiPhakamileyo se-Aerobic Platform sihlala singenakulinganiswa. Ngoba? Kuba unokuyisebenzisela ukujima kunye nokuqhushumba, inkqubela phambili, ukwenza iintshukumo zifikeleleke ngakumbi, okanye njengebhentshi ethembekileyo.
Yoga Mat
Imethi ekhuselweyo, enje ngeSugarmat Dreamcatcher, ibalulekile ekuhambeni ngokulandelelana kweyoga okanye ukolula nje emva kokuzilolonga.
Yoga Block
I-Manduka Recycled Foam Yoga Block ayikuncedi kuphela i-yoga ethile egqibeleleyo ngokugcina umzimba wakho ulungelelwaniso olufanelekileyo, kodwa inokusetyenziswa njengesixhobo esincinci setoni. Yibeke phakathi kwamathanga akho njengoko usuka ezantsi inja ukuya phezulu inja ukuze uvuseleleke ngakumbi.
Umtya weYoga
Izandla ezininzi kunye neenyawo ecaleni kwe-7-foot Gaiam Buyisela i-Multi-Grip Stretch Strap inikezela ukolula kwasemva kokusebenza ngaphandle kokujonga inqanaba lakho lokuguquguquka.
Ibhola yeYoga
Ibhola yeyoga yinto eqhelekileyo kwaye isetyenziswa ngokuqhelekileyo isixhobo soqeqesho. Isetyenziswa ikakhulu kuqeqesho olungundoqo kunye namandla, ezona ndlela ziqhelekileyo zokunyusa ukutshiswa kwekhalori.
Izaziso zeGymnastics
Iringi zeGymnastics yenye yezona matshini zisebenzayo zokuzilolonga ekhaya ezikhoyo. Uyakufuna indawo yokuzilungisa, kodwa nayiphi na indawo enesiseko esiqinileyo iya kwenza. Ukuba ujonge ezona rings zigqwesileyo zegymnastic kunye nemitya, ezo zisuka kwiNordic Lifting zikumgangatho obalaseleyo.
Isixhobo se-DIY sokuSebenza sasekhaya
Ngelixa abanye bethu besenokuzilolonga ngokukhuselekileyo ngaphandle—oko kukuthi, sinokulandela imilinganiselo yohambo loluntu ekuhambeni kwethu, ukubaleka, okanye ukukhwela ibhayisekile—uninzi lwethu luhlala kwiindawo apho izihlwele zenza i-cardio yangaphandle ingenzeki. Kwelinye icala, abanye abantu banokuphuma bekhuselekile, kodwa ezo ntlobo zemisebenzi aziyonto yabo.
Ngenxa yoko, amagumbi abo okuhlala (okanye amagumbi okulala, amagumbi angaphantsi, okanye isikwere esincinci sendawo evulekileyo kwiiflethi zabo) ziye zaba ziindawo zoqeqesho zethutyana kunye neendawo zokuzilolonga zasekhaya kubantu abaninzi. Kwaye ukuba oko kuchaza imeko yakho, amathuba okuba awunayo indlela yokuvavanya.
Ukuba ufuna ukutyala imali kwizixhobo zokomelela ekhaya kodwa awukwazi ukufikelela kwiinketho ezibiza kakhulu, ungazama ukuzenza ezakho. Ezi zezona ndlela zilungileyo ngelixa ugcina imali ukuze uzithenge kamva.
Ukuguqula ibhayisekile yakho endala nengasetyenziswanga ibe yibhayisekile emileyo yenye yezona zinto zincinci zezixhobo zokuzilolonga ekhaya onokuthi uzenze kwaye uzisebenzise. Unokwenza iintsimbi zasimahla ezenziwe ekhaya usebenzisa imibhobho emidala yePVC kwaye ubeke isanti okanye umhlaba ngaphakathi ukuze ufumane ubunzima obongezelelweyo.
Ungasebenzisa iibhotile zesoda ezingenanto ukwenza i-DIY dumbbells yakho. Ngobunzima obongezelelweyo, kuya kufuneka ugcwalise iibhotile ezi-2 ezingenanto ngamanzi. Iibasketball ezingenanto zikwayinto elungileyo yokwenza ezakho iibhola zeslam. Zigcwalise nje ngesanti eyaneleyo kwaye ukulungele ukuhamba.
I-Takeaway
Ngeendawo ezininzi zokuzivocavoca kunye nezitudiyo zokuzilolonga zisavaliwe ngenxa yobhubhani, kubalulekile ukuba ufumane ezona zixhobo zithambileyo zokuzilolonga ekhaya kwindawo yakho ethile. Ezo zinokukunceda uhambe kwaye uzilolonge ekhaya ngaphandle kokushiya ngasemva kwiinjongo zakho zempilo.
Ukuba nezona zixhobo zilungileyo nezichanekileyo zokuzilolonga ekhaya iya kuba yeyona ndlela ikhawulezayo yokufezekisa iinjongo zakho zempilo ngexesha. Sesiphi isixhobo somthambo sasekhaya esesona sifanelekileyo? Impendulo iya kuxhomekeka kwiimfuno zakho kunye nezinto ozikhethayo. Qwalasela uhlobo lomthambo oza kuwenza. Ngale ndlela, uya kuba nakho ukuvavanyela ezona zixhobo zibalaseleyo kunye nezona zifikelelekayo kuwe.
Ukusuka: NORDIC LIFTING
Ixesha lokuposa: Jun-17-2022