Ushintsho olulula ongalwenza ohlelweni lwakho lokufaneleka uma usebenza usuka emishinini yokujima yasekhaya ukuqala usuku lwakho nge-cardio ethile. Ukuze uthuthukise imetabolism yakho, kwenze ngaphambi kokudla kwasekuseni.
Ingabe ufuna ukujima kaningi kodwa awufuni ukukhokhela ubulungu bejimu noma amakilasi okuqina esitolo sezitolo abizayo? Ngeke kusaba khona izaba! Lawa mathuluzi okuzivocavoca ekhaya nangcono kakhulu azokuvumela ukuthi ujuluke ngaphandle kwesidingo sobulungu bejimu.
Ukuzivocavoca kunenzuzo empilweni yakho yengqondo nengokomzimba. Ungahlala usebenza futhi unempilo ngaphandle kokushiya indlu yakho nemishini engcono kakhulu yokuzivocavoca yasekhaya. Ukuthola okokusebenza kwejimu yasekhaya okuhle kakhulu kwegumbi lakho kuyindlela elula futhi elula.
Okunye okuhle ngalokhu ukuthi akudingekile ukuthi kubize. Nakuba ukwakha indawo yokuzivocavoca ekhaya kungase kubonakale kuwumsebenzi onzima, kungenzeka ngokugcwele ngesabelomali. Futhi awudingi isikhala esiningi. Gxila ezimpahleni ezimbalwa ezidingekayo kodwa ezibiza kancane. Yiba nezinyawo ezincane ngenkathi usenza ukujima kwakho.
Izisetshenziswa Zokujima Zejimu Yasekhaya
Ukuba nejimu yasekhaya kuyasiza futhi kuyaphumuza futhi abathanda ukuqina abaningi baphupha ngokuba nayo. Ukusetha indawo yokuzivocavoca yasekhaya, ngakolunye uhlangothi, kungase kube inselele kodwa kufinyeleleke.
Ziningi izinqumo okufanele zithathwe kanye nezinto okufanele zibhekwe. Uhlobo lokujima, usayizi, izindleko, kanye nezincomo zokulungisa zonke izici ezibalulekile okufanele zicatshangelwe lapho kukhethwa imishini engcono kakhulu yokujima yasekhaya.
Izinto Okufanele Zicabangele
Uhlobo Lokuzivocavoca
Uma uthanda i-cardio, ibhayisikili lokuzivivinya noma i-treadmill kungase kube yimishini emihle kakhulu yokuzivocavoca ekhaya. Ama-Dumbbell nama-kettlebell angamathuluzi amabili okuqeqesha amandla adume kakhulu ejimini yasekhaya. Umshini wokugwedla noma umshini ocijile uqondise amaqembu emisipha ahlukahlukene futhi ukhuphule izinga lokushaya kwenhliziyo yakho ukuze uzivocavoce umzimba wonke.
Usayizi
Kufanele futhi ucabange usayizi, njengoba ungase ungabi naso isikhala esiningi semishini yokuzivocavoca yasekhaya. Cabangela imishini yokugoqa neyokugcina. Amabhendi okuphikisa kanye nama-ab rollers amadivayisi amabili ahlangene futhi aphathekayo. Khumbula ukuthi uzodinga imishini encane yokuzivocavoca yasekhaya uma unendawo encane.
Isondlo
Ukunakekelwa okuvamile kuyadingeka emishinini eminingi yokuqina. Iningi lale mishini kulula ukuyinakekela kunokulindelekile; vele uqiniseke ukuthi uyaziqonda izidingo zesondlo ngaphambi kokuthenga noma iyiphi yazo. Kufanele futhi zihlanzwe njalo.
Izindleko
Okokugcina, izindleko zemishini yokuzivocavoca ekhaya kuyisici esibalulekile okufanele sicatshangelwe. Ngenhlanhla, kungakhathaliseki ukuthi unesabelomali esilinganiselwe noma ungakwazi ukukhokhela i-splurge, kunezinketho eziningi ezitholakalayo. Kukhona izingcezu ezishibhile zemishini yokuzilolonga engasetshenziselwa uhla lwemisebenzi.
Ikhono lakho lokuthola noma lokuzenzela esakho isisetshenziswa lizokuvumela ukuthi wenze okokusebenza okugcwele komzimba okugcwele ekhaya ukuze ufinyelele imigomo yakho yokufaneleka ngaphandle kwesidingo sokuya ejimini yomphakathi njalo nje. Unenketho yokuthenga okokusebenza noma ukwenza umsebenzi we-DIY. Kunoma yikuphi, kokubili kuyasebenza.
Imishini Yokuzivocavoca Yasekhaya
Isisetshenziswa Esingcono Kakhulu Sejimu Yasekhaya Sokunciphisa Isisindo
Iyiphi impahla yokuzivocavoca yasekhaya engcono kakhulu yokwehlisa isisindo? Uma ufuna ukunciphisa isisindo, bheka imishini yokuzilolonga eshisa ama-calories amaningi futhi uthole ukuthi iyiphi imisipha esebenzayo. Cabangela uhlobo lwe-cardio ohlela ukulwenza ngenkathi ukhetha imishini yokuqeqesha engcono kakhulu yejimu yakho yasekhaya.
I-treadmill
Ukusetshenziswa kwama-treadmill kungenye yezindlela eziphumelela kakhulu zokunciphisa umzimba. I-treadmill isebenza imisipha ehlukahlukene emzimbeni wakho, kufaka phakathi ama-glutes akho, ama-hamstrings, ama-quadriceps, umongo, namathole. I-XTERRA Fitness TR150 Folding Treadmill in Black iyinketho enhle ngoba ayibizi futhi iyagoqeka. Iyenza ilungele indawo yokuzivocavoca yasekhaya.
Ibhayisikili Lokuzivocavoca
Ngemisebenzi ye-aerobic, ibhayisikili lokuzivivinya lingenye yezingcezu ezisebenza kahle kakhulu zemishini yokuzivocavoca yasekhaya. Ibhayisikili lokuzivivinya lingenye yezingcezu ezisebenza kahle kakhulu zemishini yokwehlisa isisindo futhi ngokuvamile iqeqesha imilenze yakho. Ibhayisikili le-Sunny impilo nokuqina lingelinye lamabhayisikili okuzivocavoca angcono kakhulu ongawazama ekhaya.
Umshini Wokugwedla
Umshini wokugwedla ungomunye wamathuluzi okuzivocavoca angcono kakhulu okuvuselela zonke izindawo zomzimba wakho. Ama-hamstrings, imilenze, nemisipha yomzimba engaphezulu yiyona nto egxile kakhulu. Umshini wokugwedla i-Concept 2D uyindlela enhle kakhulu yokuchitha isikhathi ekuqeqesheni kwakho ejimini yasekhaya.
I-Mini Stepper
I-stepper iwucezu oluhle kakhulu lwemishini yokuzivocavoca yasekhaya yokwenza i-toning kanye nama-calories ashise emilenzeni yakho. Zingenye yezingxenye ezisebenza kahle kakhulu zemishini ye-cardio yokunciphisa umzimba ekhaya. I-Mini Stepper evela ku-Nordic Lifting iza namabhendi okumelana nesiqaphi esakhelwe ngaphakathi sokulandelela ukuze sikusize ngokujima kwakho kwejimu yasekhaya.
I-Foam Roller
I-foam roller iyisisetshenziswa sokuzivocavoca esingcono kakhulu esilandelayo sejimu yakho yasekhaya. Isebenza kahle futhi isiza ekunciphiseni isisindo ngokumane ulale kuyo. I-Nordic Lifting inomsebenzi ongcono kakhulu we-foam roller, okuyisixazululo esifanelekile sasekhaya semisipha eqinile kanye nokubhucungwa kwezicubu ezijulile.
Ezinye Izisetshenziswa Ezinhle Zokujima Zasekhaya Zezikhala Ezincane
Kukhona futhi okokusebenza okuqondile okufanele kubo bobabili ubulili. Ngokuvamile, ama-dumbbell, ama-yoga mats, amabhendi okumelana, amabhayisikili okuzivocavoca, namabhentshi esisindo ngezinye zemishini yokuzivocavoca yasekhaya yabesilisa nabesifazane.
Ama-Dumbbells
Ama-Dumbbell angenye yezingcezu ezilula nezincane kakhulu zemishini yokuqeqesha etholakalayo futhi iza ngobukhulu obuhlukahlukene nezisindo. Zihle kakhulu ekuqiniseni amahlombe, izingalo, i-biceps, ne-triceps. I-NordicTrack Pick-a-Weight Adjustable Dumbbells inomshini wokukhetha isisindo okulula ukuwulungisa okuvumela ukuthi ukhethe iphawundi elifanele lokujima kwakho.
Ama-Resistance Bands
Ingabe ufuna i-rump eyisiyingi? Elinye lamabhendi kufanele libekwe ku-Mark Bell's Sling Shot Hip Circle Sport. Pakisha eduze kwama-quadriceps, amaqakala, noma amadolo ngesikhathi soku-squats, amabhuloho, noma uhambo oluboshwe ukuze usize ama-glute akho avuke.
Ama-Armbands anesisindo
I-Tone-y-Bands iwubufakazi bokuthi isisindo esincane sihamba ibanga elide. Amabhendi ethoni-y anesisindo esiphakathi kuka-0.5 no-1 iphawundi, futhi lokhu kugqokwa kwesihlakala okumibalabala kunikeza ukumelana okuthe xaxa nokujima okujwayelekile.
Amaqembu e-TRX
Uma ixhunywe odongeni oluqinile noma umnyango, i-TRX Home2 System ishintsha ibe uhlelo lokuqeqesha umzimba ogcwele olukusiza ukuthi ukhulise imisipha ngenkathi uthuthukisa ukuma kwakho nokuqondanisa. Ngokulungisa i-engeli yomzimba wakho, ungase ulungise izinga lokushuba.
Intambo Yeqa Esisindo
Ngokocwaningo oluthile, intambo yokugxuma eyimizuzu engu-10 ingase ifaniswe nokugijima imizuzu engu-30. I-WOD Nation Adjustable Weighted Jump Rope inesisindo esingamakhilogremu angu-1 ekubambeni.
Slam Ball
Ibhola lodonga, noma i-slam ball, liwucezu lwemishini yokuzivivinya ebalulekile yendawo yonke engaphakanyiswa, ijikijelwe, noma ishaywe ukuze uthuthukise amandla akho nesimo. Ibhola le-slam le-Nordic Lifting lifanelwe ukuzama okuhle ngokuqeqeshwa kwakho kwe-cardio, core, nokufaneleka.
I-Kettlebell
Ukuzivocavoca okuthandwa yiwo wonke umuntu ama-kettlebells. Isetshenziselwa ukuzivocavoca umzimba, amandla, kanye nokuzivocavoca umzimba. I-kettlebell inikeza ukunyakaza okubanzi okubanzi endaweni encane, kusukela ekuphakameni komlenze owodwa kuya ekujikeni. I-Nordic Lifting kettlebell iwucezu okufanele uzame lokuzivivinya ekhaya ukuze uthole ukuqeqeshwa kwe-cardio namandla.
I-Balance Ball
I-Gaiam Total Body Balance Ball ikuphoqa ukuthi uthuthukise imisipha yakho eyinhloko kuyilapho inselele ukuma kwakho. Futhi iyithuluzi elihle kakhulu lokwelula.
Zivocavoce Idayisi
I-FitLid Exercise Dice, ehlanganisa imisebenzi (efana nama-push-ups namaphaphu), kanye ne-rep kanye nesabelo sesikhathi, ikusiza ukuthi ugcine izinto zijabulisa futhi zizintsha.
Ibhentshi Lokuzivocavoca
Eminyakeni engamashumi amathathu kamuva, i-Step High Step Aerobic Platform isalokhu ingenakuqhathaniswa. Kungani? Ngoba ungayisebenzisela ukujima kwe-aerobic nokuqhuma, inqubekela phambili, ukwenza ukunyakaza kufinyeleleke kakhudlwana, noma njengebhentshi elithembekile.
I-Yoga Mat
Umata oyisivikelo, njenge-Sugarmat Dreamcatcher, ubalulekile ukuze udlule ngokulandelana kwe-yoga noma ukuzelula nje ngemva kokujima okukhandlayo.
I-Yoga Block
I-Manduka Recycled Foam Yoga Block ayisizi nje kuphela ukuma okuqondile kwe-yoga ngokugcina umzimba wakho uqondaniswe kahle, kodwa futhi ingasetshenziswa njengethuluzi elincane le-toning. Yibeke phakathi kwamathanga akho njengoba usuka enja eya phansi uye phezulu inja ukuze uthole ukukhuthazwa okwengeziwe.
I-Yoga Strap
Izinyathelo eziningi zezandla nezinyawo eduze kwe-7-foot Gaiam Restore Multi-Grip Stretch Strap kunikeza ukunwebeka okukhulu kwangemuva kokujima kungakhathaliseki izinga lakho lokuguquguquka.
Ibhola leYoga
Ibhola le-yoga liwucezu oluvamile futhi olusetshenziswa kakhulu lwemishini yokuqeqesha. Isetshenziselwa kakhulu ukuqeqesha okuyisisekelo namandla, okuyizindlela ezivame kakhulu zokwandisa ukushiswa kwekhalori.
Izindandatho Zokuzivocavoca
Izindandatho zokuzivocavoca zingomunye wemishini yokuzivocavoca yasekhaya esebenzayo etholakalayo. Uzodinga indawo ukuze uzilungise, kodwa noma iyiphi indawo enesisekelo esiqinile ingakwenza. Uma ufuna izindandatho namabhande e-gymnastic angcono kakhulu, lawo asuka eNordic Lifting awekhwalithi enhle kakhulu.
Izisetshenziswa ze-DIY Home Workout
Nakuba abanye bethu besakwazi ukuvivinya umzimba ngokuphepha ngaphandle—okungukuthi, singalandela imikhuba yebanga lomphakathi lapho sihamba ngezinyawo, sigijima, noma sigibela amabhayisikili—abaningi bethu bahlala ezindaweni lapho izixuku zenza i-cardio yangaphandle ingenzeki. Ngakolunye uhlangothi, abanye abantu bangaphuma bephephile, kodwa lezo zinhlobo zemisebenzi akuyona into yabo.
Ngenxa yalokho, amagumbi abo okuhlala (noma amagumbi okulala, amagumbi angaphansi, noma isikwele esincane sendawo evulekile emafulethini abo) asephenduke izindawo zokuqeqesha zesikhashana kanye nezindawo zokuzivocavoca zasekhaya kubantu abaningi. Futhi uma lokho kuchaza isimo sakho, kungenzeka ukuthi awunayo inkululeko eningi yokuhlola.
Uma ufuna ukutshala imali emishinini yokuqina yasekhaya kodwa ungakwazi ukukhokhela izinketho ezibiza kakhulu, ungase uzame ukuzenzela eyakho. Lezi yizinketho ezingcono kakhulu ngenkathi wonga imali ukuze uzithenge kamuva.
Ukuguqula ibhayisikili lakho elidala nelingasetshenziswanga libe ibhayisikili elimile kungenye yezingcezu ezishibhe kakhulu zemishini yokujima yasekhaya ongayenza futhi uwusebenzise. Ungenza futhi izisindo zamahhala ezenziwe ekhaya usebenzisa amapayipi amadala e-PVC futhi ufake isihlabathi noma inhlabathi ngaphakathi ukuze uthole isisindo esengeziwe.
Ungasebenzisa amabhodlela e-soda angenalutho ukwenza ama-dumbbells akho e-DIY. Ukuze uthole isisindo esengeziwe, uzodinga ukugcwalisa amabhodlela angenalutho angu-2 ngamanzi. Ama-basketball angenalutho nawo ayimpahla enhle yokwenza awakho amabhola e-slam. Vele uwagcwalise ngesihlabathi esanele futhi usulungele ukuhamba.
I-Takeaway
Njengoba kunezindawo eziningi zokuzivocavoca nezitudiyo zokuzivocavoca zisavaliwe ngenxa yalolu bhubhane, kubalulekile ukuthola imishini yokujima ethambile yasekhaya yendawo yakho ethile. Lezo ezingakusiza ukuthi uhambe futhi uzivocavoce ekhaya ngaphandle kokusalela emuva ezinhlosweni zakho zokufaneleka.
Ukuba nezinto zokusebenza ezingcono kakhulu nezilungile zokujima kuzoba yindlela eshesha kakhulu yokufeza izinhloso zakho zokufaneleka komuntu mathupha. Iyiphi impahla yokuzivocavoca yasekhaya engcono kakhulu? Impendulo izoncika ezidingweni zakho nalokho okuthandayo. Cabangela uhlobo lokujima ozolwenza. Ngale ndlela, uzokwazi ukuhlolela imishini yokuzivocavoca yasekhaya engcono kakhulu futhi engabizi kakhulu kuwe.
Kusuka ku: NORDIC LIFTING
Isikhathi sokuthumela: Jun-17-2022