Bumba phezulu ngaphandle kokushiya indlu
Ngeke kubonakale ukuthi uyayifaka ejimini? Awusodwa. Eqinisweni, abantu abangamaphesenti angu-67 abanamalungu okuzivocavoca abawasebenzisi. Enye yezithiyo ezinkulu kakhulu nje ukufika eklinikweni yezempilo. Isixazululo: Yenza umsebenzi osebenza nawe ngeyunithi yokuzivocavoca ekhaya evumela ukuthi uqinise futhi ubeke ithoni kusuka ekhanda kuya kuzinyosi enduduzo yendlu yakho.
Ayikho isayizi eyodwa-ifanele-sonke isisombululo sokuzivocavoca ekhaya. Ezinye zenzelwe izisindo ezinkulu futhi zingase zisongele izivivinyo ze-newbie, kanti ezinye zingcono kubaqalayo. Uzophinde ucabange ukuthi ucabangele ukuthi ungakanani isikhala onayo seyunithi. Ama-home gyms angaba nezinyawo ezinkulu-kodwa ezinenhlanhla (futhi ngisho neziphathekayo) zikhona. Lapha, ama-home gyms angcono ukukusiza ukuthi uthinte imigomo yakho yokufaneleka.
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Ngokungafani ne-pair of dumbbells, awukwazi ukuqoqa igumbi lokuzivocavoca ekhaya eliphansi ngaphansi kombhede uma usuqedile ukuyisebenzisa. Kodwa-ke, ezinye, njenge-Bowflex Blaze, zikhuphuka, zisiza ekusindiseni isikhala (uma zihlungwe, i-Bowflex Blaze ingu-52 '' ubude no-38 '' ububanzi).
Naphezu kobukhulu bayo, ungasenza izivivinyo ezingama-60 kule gym. Izici zifaka i-lat bar (ukusiza ukwakha imisipha ye-back and shoulder) kanye nesiteshini esiphansi se-pulley / squat (ukukhomba imisipha emilenzeni). Kubuye futhi nobuchwepheshe be-Bowflex Power Rod, obunikeza amakhilogremu angu-210 wokumelana. Futhi ngenkathi ezinye izindlu zokuhlala ekhaya zingathatha amahora ngamahora ukuhlangana, ababuyekezi bale unit bathi kulula ukusetha (kuthatha umsebenzisi oyedwa mayelana namahora angu-1.5).
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Uma ubheka phezulu, uzofuna indawo yokuzivocavoca ekhaya evumela ukuthi uqondise ngempumelelo iningi lemisipha yakho. Umshini Wokusebenza Ngamakhasimende kaMary Diamond Smith, ohlanganisa umshini weSmith nge-rack-weight rack kanye ne-cable-routed pulley system, unakho konke okudingayo ukwandisa amandla agcwele umzimba, kuhlanganise ibhentshi yesisindo esiningi, umthuthukisi wezinyawo, ne-pectoral esiteshini sezindiza (ngokusebenza kwezinsizi zesifuba). Konke kuzo zonke, ungenza izivivinyo ezingaphezu kuka-100.
Ngokwezibuyekezo, uhlelo lukaMarcy Diamond lufanelekile ukutshalwa kwezimali nomunye umsebenzisi ethi ukuvivinya ekhaya sekuye kwabasiza manje ukuba balahlekelwe amapremu angaba ngu-100. Vele uqaphele ukuthi amapuleti wesisindo awahlanganisiwe nalesi sivivinyo sasekhaya.
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Uma uzimisele ukugubha emshinini omusha wezinto zokuzivocavoca, i-gym yokuthenga ekhaya iwukuthenga okuhlakaniphile ucabange ukuthi uzokusebenzisa kangakanani. Imodeli eyodwa yokubheka ukuhlola i-Body-Solid Light Gym Commercial. Akekho owodwa, hhayi ababili, kodwa abantu abathathu bangasebenzisa imishini ngesikhathi esifanayo. Iyunithi ihlanganisa ezimbili-210-lb. isisindo somzimba, umshini wokunyathelisa ibhentshi, ukunyakaza komshini, isiteshi esincane se-row, nokuningi. Ngaphezulu kwalokho, izici ezinjenge-high-densityFirm seat pads ezithintekayo ukwesekwa kwe-lumbar zenza lokhu kuvivinya ekhaya kukhululeke kakhulu ukusebenzisa.
Abantu abanomzimba wokuzivocavoca umzimba bathi kufanelekile imali. Bahlambalaza ngekhwalithi, bathi ukuvivinya ekhaya kusebenza kanye nemishini yokusebenzisa abayisebenzise kumaqembu ezempilo.
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Kunezinhlobo eziningi zezintambo zasendlini eziwela ebangeni "elingenalo eliphezulu kakhulu, hhayi eliphansi kakhulu," futhi uma usulondoloze indawo yokuzivocavoca ekhaya kodwa ungafuni ukusebenzisa imali enhle, lezi zikhetho ezinhle kwakho. Enye yezintandokazi zethu yi-Powerline Home Gym nge-Leg Press. Ifika ngamapulisi aphansi, aphakathi, aphezulu kanye no-160-lb. isisindo somzimba, esingathuthukiswa sibe ngu-210 lbs.
I-Gric Home Home Gym iyafaneleka kubasebenzisi nanoma yisiphi isayizi ngenxa yezihlalo ezilungiswayo eziqinisekisa ukuphakama okuphelele. Abasebenzisi bathi, nakuba inhlangano ingaba inselela encane, ikhwalithi yemishini ihle kakhulu iphuzu lentengo.
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Izinketho ezingabizi kahle zokuzivocavoca ekhaya zingase zingabi njengamahloni njengamabhayisikobho, kodwa zisakusiza ukuba uthuthukise amandla akho futhi usondelane nemigomo yakho yezempilo. Ngenkathi lesi simiso singabonakali njengento eningi, sinikeza ama-exercises-shaping umzimba ama-50 aqondisa wonke amaqembu we-muscle nencwajana yayo yokusebenzisa. Ngenkathi ikakhulukazi isebenzisa isisindo sakho somzimba njengoba ukumelana kungakwazi futhi ukufika kuma-pounds angu-50 wesisindo ukuphakama okunzima.
Ngokubuyekezwa okungaphezu kuka-1 000, amakhasimende athande lokhu ngentengo nokuxhaswa kwemikhiqizo. Bakhuluma ukusetha kuthatha cishe ihora lesishiyagalolunye bese bamba kahle ngemuva kokusetshenziswa kwansuku zonke.
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Uma ungafuni ukunikezela igumbi lonke lomndeni ekamelweni lokuzivocavoca ekhaya, khona-ke ukuklama okuphathekayo kungase kube ngcono kuwe. I-BodyBoss ikuvumela ukuba ulingise ukuhamba kwakho okwenzayo nge-rack of dumbbells noma i-squat rack, kodwa esikhundleni salokho usebenzisa ama-resistance band ehlanganiswe ngendwangu ehlanganiswa nesiteji esiphezulu. Ngenxa yokuklama kwayo ephathekayo, ungagcina le gym yokulala ekhaya ngaphansi kombhede noma uthathe nawe ngenkathi uhamba.
Ngisho nababuyekezi abaye baphakamisa ngezisindo zamahhala esikhathini esidlule bathi leli lunithi linikeza ukumelana okunamandla ukuqeqeshwa kwamandla okuphumelelayo. Okuhle kunakho konke, ungakwandisa noma unciphise ama-bands ukuze wenze ukuvivinya umzimba kube lula noma kunzima kakhulu, okusho ukuthi i-BodyBoss isebenza kuwo wonke amazinga wokuqina.
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Abaqeqeshi bomuntu siqu bayokutshela ukuthi ungakwazi ukukhuluma ngendlela efanele futhi uqinisekise ukusebenzisa isisindo somzimba wakho kuphela-futhi kuyiqiniso. Uhlelo lokumiswa kwe-TRX lusiza ukuthi ukwandise leyo miphumela futhi ikuvumela ukuba uhlakaze umzimba wakho noma kuphi lapho unendawo yokumisa uhlelo (njengemnyango). Ungenza izivivinyo ezingaphezu kuka-300 ngesistimu, futhi ngokusetshenziswa okujwayelekile, uzothuthukisa amandla kanye nokuguquguquka, ukuhamba, nokuzinza.
Ngcono nakakhulu, uhlelo lwe-TRX luyakwazi ukuphathwa, futhi abasebenzisi bathi bayiletha nabo ekuphumeni nasekuhambeni kwebhizinisi. Sithatha ukuthi kuthatha amasekhondi angu-60 kuphela ukuyibeka, futhi uma usuqedile ukuphuma usuku, ungagcina umkhiqizo emuva ebhokisini lakho futhi ungabonakali.