Phuthuma i-gym yakho yasekhaya ngezingcezu ezifanele
Ngokuvamile, abantu bazokhetha ubulungu bokuzivocavoca ngokusebenza ngaphandle ekhaya ngoba bacabanga ukuthi bangathola ukuqeqeshwa okungcono kakhulu nxazonke ngenxa yemishini ehlukahlukene etholakalayo ejimini. Ngenkathi i-gym inikeza imishini, izisindo, kanye nesikhala galore, umuntu oyedwa akadingi konke lokhu ukuze asebenze ngokuphumelelayo.
Uma ubheka ukuqala ukusebenza ekhaya noma izikhathi ezimbalwa ngesonto noma isikhathi esigcwele uzodinga izicucu ezimbalwa zemishini ukuze uhambe endleleni yokuphumelela. Ngenkathi ungadingi zonke lezi zinto ohlwini, abambalwa, kuye ngokuthi imigomo yakho kanye nomkhuba wokuzivocavoca, kuzokwenza ukuthi ushintsho lube lula. Kusukela emishinini ye-cardio kuya ekuqhumeni amaqembu, nansi imishini yokuzivocavoca engcono kunoma yikuphi ukuqeqeshwa ekhaya.
Ibhola lokuzivocavoca liyingxenye yokusebenza engaphansi komhlaba futhi engasetshenzisiwe ngoba ayikusizi nje kuphela ukuthi ilule nayo iphinde ithuthukise ibhalansi futhi ingasiza ngezivivinyo eziningi ezithwala isisindo. Ibuye isebenze njengesiqiniseko esiyinhloko uma uhlala kuso edeskini noma ngenkathi ubukela i-TV.
I-Dynapro ibhola lebanga lobuchwepheshe elithinta ngokushesha futhi lenziwa nge-casing anti-burst. Njengoba kwakhiwa ukwakhiwa okukhulu, le nsimbi yokusebenza ingakwazi ukugcina amakhilogremu angu-2 000 wesisindo somzimba. Umzimba ongeyena we-ribbed webhola yokuzivocavoca uvumela umsebenzisi ukuthi agcine loxhumana naye wesikhumba ngesikhathi sokuzivocavoca. Kungakhathaliseki ukuthi uqala nje isimiso sokuzivocavoca noma ungumuntu ovuthiwe, kunezivivinyo zebhola ezitholakalayo kunoma yiliphi izinga lokufaneleka. Sebenzisa umhlahlandlela wokunquma ukuthi yisiphi isayizi ukuhleleka.
Ukuqeqeshwa kwesisindo kuyingxenye ebalulekile yokuzivocavoca. Kuyasiza ukuvimbela ukulahleka kwethambo njengoba ukhula futhi ukhuthaza ukwakha imisipha. I-SPRI iqoqo lamabili liza ngezisindo ezihlukahlukene nezinhlobonhlobo ezahlukene. Ukukhethwa kwe-Amazon, isisindo ngasinye siphelile nge-non-slip yokugqoka i-vinyl elula ezandleni (nokuqedwa phansi). Ukungafani kahle kwalezi zingqungquthela kanye nenani elikhulu yilokho okugcina kugcina uhlu oluphezulu kakhulu.
Sincoma ukuthi ube nesethi yama-dumbells kunoma ubani ovivinya umzimba, ngakho ungawaphula uma unemizuzwana embalwa ithoni, i-sculpt, noma uvula amanye ama-khalori. Futhi ungacabangi ukuthi udinga ukuhamba ngezinsimbi ezinkulu-izisindo zokukhanya zinganikeza nokusebenza okusebenzayo uma wenza izinkomba ezinde futhi ugxile ekunyanyeni okuncane namacembu ama-muscle.
Ukunciphisa ukuqeqeshwa kwebhande kusebenza kahle ekushiseni amafutha ngenkathi ukwanda kwamandla emisipha. Kuyaziwa nangokusiza ukuthuthukisa ukuqina nokuthuthukisa ukuguquguquka, konke kuphrofayili encane. Njengoba uthuthukisa amandla akho, uzofuna ukushintsha ukumelana njengoba imisipha yakho iqina, futhi yilapho isethi enezinga elihlukene lokumelana ukuthenga okuhlakaniphile. Isethi ye-11-piece ihlanganisa ama-bands ama-resistant emibala emihlanu: i-Yellow (5 lbs), i-Green (10 lbs), i-Red (15 lbs), i-Blue (20 lbs), no-Black (25 lbs) kanye nezibambo ezimbili ezihlangene, umnyango owodwa ihange, amabhande amabili we-ankle, nesigxobo sokugcina, kuzo zonke izinhlobo zezidingo ezahlukene. Iqoqo lenziwe nge-latex enamandla yemvelo enezinsimbi ezinamandla ze-D-ring izikhwebu ngakho ngeke zifinyelele noma zihlanganise isikhathi.
Ngaphandle kokuthi ulungele ukusetshenziselwa ekhaya, lokhu kusetha kungaphoswa esikhwameni sakho sokuhamba ukuze usebenze ngokuphumelelayo uma usendleleni okwenza lo oyedwa oyithandayo kufanele abe nemishini yezinsimbi zokuzivocavoca.
Okokuqala, uma ungajwayele umehluko phakathi kwe-kettlebells nama-dumbbells, ake sichaze. Ukugxila kwe-kettlebells akuyona nje ukwakha imisipha, kodwa ukuhambisana nomsebenzi wakho we-aerobic ngenxa yesisindo sakho esingalingani. Futhi, basebenza imisipha yakho ngendlela ehlukile. Cabanga nge-toning ngaphezulu ngokulingana.
Imikhiqizo ye-kettlebell ye-Best Choice inikeza izisindo ezintathu ezihlukene ongakhetha kuzo (5, 10, no-15 amakhilogremu), ukuze ukwazi ukushintsha isimiso sakho njengoba kudingeka. Abasebenzisi bathanda izibambo ezibushelelezi ezilula futhi zikhululekile ukubamba futhi zigcine. I-Kettlebells inhle kulabo abafuna ukuphakamisa umdlalo wabo we-squat noma bafuna isiqeshana semishini yokushintsha indlela yabo yokusebenza.
Ukudonsa kungaba yinselele, kodwa uma ufunda ukuyiqonda, akugcini nje ukuthokozisa kodwa ukuqeqeshwa komzimba okuphezulu okuphezulu. Ibha ye-ProSource ihambelana kalula kumnyango ojwayelekile ngaphandle komonakalo osele ngemuva. Ibha yenziwe ukuba ibambe amakhilogremu angu-300, Yebo, kuye ngokuthi kwakhiwe umnyango wakho wendlu. Okushiwo abanye abantu abangaqapheli ukuthi ibha yokudonsa ingasetshenziswa ngempela emisebenzini eminingi ehlukene. Susa ibha kusukela phezulu kwesango, eliyi-cinch, bese uyibeka ngokumelene nesisekelo. Voila! Unokusekela izinyawo zakho ukwenza lezo zinwele kanye nezihlalo zokuhlala. Enye inketho ukusetha ibha phansi bese uyisebenzisa ukuze uphazamise noma uphonseke. Konke kukho konke, lokhu kuyisiqephu esihle sokuyinselele ekhaya.
Uma unesikhala, lo mshini wemishini eminingi kaMarcy uyinqobe. Uzodinga indawo engaba ngu-3 'x 6' ukuze usebenzise kahle i-gym. Izici zihlanganisa: umshini wezingalo ezimbili osebenzayo, osetshenziselwa ukuzivivinya okuhlukahlukene nesifuba. Umthuthukisi womlenze womsebenzi olula womabili kulula kumajoyini futhi uvumela izandiso zomlenze eziphumelelayo noma ama-curls omlenze. Amapulisi amaningi aphezulu namaphesenti aphansi nezintambo zawo zixhunywe kwisiteji esilinganiselwe sesisindo esilinganisa kuze kube ngu-150 amakhilogremu. I-adjustable and removable evangelist curl pad izosiza ithoni yakho ye-abs kanye ne-triceps yakho.
I-elliptical ihlangana nebhayisikili ehambayo nalomshini wokusebenzisa umsebenzi we-ProGear 2-in-1. Kuyinto enhle ngokuba nalesi sici semishini ye-cardio ukuthi ihambisana nezidingo ezahlukene. Mhlawumbe othile ekhaya wakho unenkinga ngokuhamba noma ngobuhlungu obuhlangene. Uma kunjalo, ibhayisikili yokuzivocavoca izonikeza umsebenzi omnandi, onomthelela ophansi. Ifakwe ukucindezeleka okulula, abasebenzisi bangalungisa ukumelana nokuthanda kwabo. Amakhansela angewona ama-slip agcina izinyawo zakho endaweni uma usebenzisa lokhu njengebhayisikili noma i-elliptical. Ingxenye ye-elliptical inebude obude obuyi-14-intshi, nekhetho lokubuyela emuva futhi. Amafomu we-pulse afakiwe afaka ukuthi uhlale ungeyena ngesilinganiso senhliziyo yakho. Ngokungafani nemishini eminingi ye-cardio, lena iyamnandi ngoba ayithathi isikhala esiningi kakhulu.