Setha i-gym yakho yasekhaya nalezi zingcezu eziyisisekelo
Ukubeka imishini yokuzivocavoca ekhaya akudingeki kube yinto esabekayo uma ucabanga ukuthi konke okudingayo kuyisisetshenziswa sokuqeqeshwa kwamandla ayisisekelo.
Nazi izingxenye eziyisisekelo eziyisishiyagalolunye zemishini oyidingayo, kuhlanganise nezisindo, ukuvivinya amabhola nezinye izinto ezibalulekile ukukusiza ukufinyelela imigomo yakho. Funda ukuthi yini oyidingayo ukudala ukuvivinya umzimba okuhle ukuhlangabezana nezidingo zakho eziguquka njalo.
Ukutshalwa kwezimali okungcono kakhulu ongakwenza kungesethi enhle yama- dumbbells ekhwalithi . Akukona nje kuphela ongakwenza izinhlobo ezihlukahlukene zokuqeqeshwa kwamandla , ungasebenzisa futhi ama-dumbbells for exercises cardio kanye - ukuguquka kwe- dumbbell isibonelo. Kungumqondo omuhle wokuba nezinsimbi ezihlukahlukene, kusuka kuma-5 kuya ku-25 amakhilogremu. Izinsimbi ze-hex ze-hex ziyizikhethelo ezinhle ngoba zingabizi futhi ngeke ziqhume.
Ibhola yokuzivocavoca yiyona ndlela ephelele yokuzivocavoca ekhaya. Ungenza umsebenzi oyinhloko ngenkathi usebenzisa ibhalansi yakho nokuzinza futhi, njengama-dumbbells, inokusetshenziswa okuningi. Yisebenzise njengobhentshisi wesisindo (njengokushicilela kumshini wesifuba ) noma ukuyisebenzise ukuze uthole amaphuzu , izandiso zokubuyisela noma ukuphakamisa umlenze. Ungakwazi ngisho nokuhlala kuso ngenkathi ubukela ithelevishini noma usebenza kukhompyutha ukusiza ukunciphisa ubuhlungu bokubuyela emuva.
Isinyathelo yisinqumo esihle kakhulu sokuzivocavoca ekhaya ngoba singasetshenziselwa imisebenzi engaphezu kweyodwa. Isinyathelo singasetshenziselwa imisebenzi ye-cardio, njenge-step aerobics, futhi yenza kabili umsebenzi njengobhentshisi wesisindo. Thola i-risers eyanele nayo futhi ungashintsha isinyathelo sakho ukuze uhambe, unqamule noma ubhentshi obukhulu, ungeze ubukhulu obusha ekuqeqesheni kwakho isisindo.Uma ungena esiteji se-aerobics noma uthanda ukuphakamisa imithwalo esindayo yesisindo, uzodinga ibhentshi yesisindo esikhundleni sesinyathelo. Uzoyidinga ngesifuba nokuzivocavoca emuva , futhi ungayisebenzisa ngisho nokuzivocavoca okusheshayo noma ezinye zezinsipho . Kunezinhlobo ezihlukahlukene zokukhetha - kusuka flat kuya adjustable. Kungcono ukuthola ibhentshi elungiswayo ukuze ukwazi ukwehlisa nokunciphisa umzimba.
Uthola ama-dumbbells akho, ngakho-ke ungase ucabange ukuthi udinga okungaphezulu kwalokho, kepha ukuxulela amaqembu ukuhlanganisa okunamandla kakhulu ekusebenziseni amandla okuqeqesha amandla .
Ukumelana namaqembu kungakusiza ukuthi uthole umzimba ogcwele umzimba, kungakhathaliseki ukuthi uya kuphi. Zincane ngokwanele ukuba zivumelane nesikhwama sakho samasondo futhi sisebenziseke kahle ukuze sisebenzise kunoma yiliphi igumbi lehhotela. Enye ibhonasi ukuthi ihlinzeka uhlobo oluhlukile lokumelana kunesisindo samahhala, ngakho-ke imisipha yakho ithola umsebenzi omusha omusha (omuhle kakhulu we-busting weight loss plateaus ). Hlola lokhu kokusebenza kwe-band ukumelana.
Omunye umphumela ohlangothini wokuphakamisa izisindo, ngaphandle kwemisipha e-sleek, ukuthi izandla zakho zingathola ukukhwabanisa okuncane kusuka kumafonisi. Ukuze uvikele izandla zakho, uzodinga i-gloves yokuphakamisa izisindo.
Kholwa noma cha, uzodinga izinhlobo ezahlukene zamatethi. Okokuqala yi-no-slip yoga mat mat, okuyinto enhle ye-yoga noma yokwelula okujwayelekile. Ngaphezu kwalokho, uzodinga umthamo obanzi ongayisebenzisa ukuze usebenzise umzimba, njengama-crunches, adinga ukunyuka okuncane.
Ama-Discs Gliding angase abonakale njengento engavamile ukusebenzisa endlini yokuzivocavoca ekhaya noma, noma kunjalo, noma yikuphi kodwa asebenza ngokumangalisayo. Lezi diski ezincane (yebo, zibukeka njenge-Frisbees) zingasetshenziselwa noma iyiphi inombolo yokuzivocavoca. Hlala ngakunye futhi wenze i- lunge e-sliding . Beka ngaphansi kwezandla zakho ukuze uhlasele ama-slides noma zama abagibeli bezintaba bese ubona ukuthi imingcele yakho ikubonga kangakanani. Ngempela, indlela ehluke ngokuphelele yokusebenza umzimba wakho.Ungase ufune ukutshala izimpahla ezinobunzima bezinyosi ukuze usebenzise imisipha yokuzinza emzimbeni ophansi (njengamathanga angaphakathi nangaphandle) ngokuhamba njengokumiswa kwemilenze noma izandiso zomlenze . Lezi zivivinyo zihlanganisa ukwengeza ukuhamba kancane komzimba, njengama-squats namapayipi, nezisindo ze-ankle zingasiza ukwengeza amandla amancane. Ukuze uthole irekhodi, ngokuvamile awufuni ukusebenzisa izisindo zezinyawo ezingaphezu kwamakhilogremu angu-10.