1 - Lebert Equalizer Bars
Nakuba kungenzeka ngokuphelele ukuba ujabulele ukuqeqeshwa okuhle ekhaya ngaphandle kokusebenzisa imishini, ukungeza izinto ezimbalwa endlini yokuzivocavoca ekhaya kungenza umsebenzi wakho ube mnandi futhi ujabulise.
Kodwa kunokuba usebenzise amanani amaningi ezisindo nemishini ye-cardio, yamukeleka ngokuphelele (futhi yonke into inenzuzo) ukukhetha okukhethwa kukho kwemishini yokuzikhandla ekhaya engabizi. Ama-dumbbells ayisisekelo ayihle, kodwa izinketho zakho eziphansi izindleko azipheli lapho. Zama ezimbalwa zalezi zinketho ezijabulisayo nezokusebenza ukwengeza iziphambane emsebenzini wakho olandelayo wekhaya.
Lebert Equalizer Bars
I-Lebert Equalizer Bars yikhiqiza elikhulu kakhulu elizungezile ukuze libe khona ekhaya. Ibiza phakathi kuka-$ 100 no-$ 120, kuye ngokuthi uthenga kuphi, futhi ingasetshenziselwa yonke into kusukela ekusebenziseni ukuzivocavoca kuya ekusebenzeni kwe-plyometric. Ngaphezu kwalokho, zilula futhi ziphathekayo, okwenza kube lula ukuthatha nabo nomaphi lapho uya khona.
2 - ama-Sandbags
Ubuhle be-sandbags nokusebenza kwe-sandbag yukuthi isihlabathi esasihlala ngaphakathi esikhwameni silokhu siguquka. Lokhu kusho ukuthi umzimba wakho uphoqeleka ukubandakanya imisipha encane, eqinisayo yezintambo, amahlombe, kanye nomgogodla oyinhloko ngenkathi wenza ezinye izivivinyo ezijwayelekile. Isibonelo, ukwenza amaphaphu ngenkathi uphethe isikhwama esikhwama samasenti angu-50 phezu kwehlombe kuyinselele kakhulu kunokwenza amaphaphu ngenkathi uphethe ama-dumbbells angu-2, ama-25-pound ngoba umzimba wakho uphoqeleka ukuba ulungise njengoba isihlabathi sishintsha esikhwameni.
Yize kungenzeka ukuthi wenze isaka lakho lesikhwama libe ngaphansi kwama-$ 50, ukhetho oluhlelwe ngobuchwepheshe lungadla u-$ 200, kuye ngesisindo. Lowo oboniswe ku-Alpha Strong ubiza u-$ 150.
3 - Kettlebells
Ngenxa yokuthi i-kettlebells ibalwa ngokungalingani-i-kettlebell isisindo esingaphezu kwesibambo-umzimba wakho uphoqeleka ukuba usebenze kanzima ngesikhathi sokuzivocavoca ukubhekana nokungalingani. Lokhu kuyiqiniso ikakhulukazi lapho kuqhutshwa ukunyakaza nokuqhuma kodwa futhi kuyiqiniso nokuzivocavoca okujwayelekile, okufana namaphilisi e-biceps nama-shoulder presses.
I-Kettlebells ibalwa ngamanani ngesisindo, kodwa ungalindela ukukhokha okungenani u-$ 2 ngekhadi ngalinye. I-kettlebells efanekisiwe iyimodeli ephezulu kakhulu esuka ku-Rogue Fitness, kodwa uma intengo isici, sithengela endaweni yangakini ngakho akudingeki ukhokhe ukuthunyelwa, futhi ucabange ukuthenga kusuka ezitolo zamaselula ezemidlalo, njengemidlalo ye-PlayItAgain.
4 - Ukubuyiswa kweThire
Ngokumangalisa, amathayi asezindaweni ezindala angenza izimanga uma asetshenziswa njengemishini yokuzikhandla ekhaya. Eqinisweni, izinhlelo zonke zokuzivocavoca , ezifana ne- Amenzone Rebel , zenzelwe ukuzungeza ukusetshenziswa komshini olula. Iqhinga liwukuthi, amathayi angasetshenziselwa noma iyiphi inamba yokuhamba , kufaka phakathi ama-triceps ama-dips, ama-agility drills, kanye nokuzivocavoca umzimba, okwenza kube inketho enkulu (futhi engabizi!) Imishini yokuzikhandla ekhaya.
Ungase ukhethe isondo elisetshenzisiwe mahhala kusuka egcekeni elingenalutho, qinisekisa ukuthi uwugeza kahle ngaphambi kokusetshenziswa. Uma kungenjalo, ungathenga eyodwa kusuka ku-Amenzone cishe ngama-$ 40.
5 - Indophi yokulwa
Ukulwa nezintambo, eyaziwa nangokuthi izintambo zokulwa, ziyizinto eziyingqayizivele yemishini ephumelelayo. Uma uvikela isikhungo sezindophi eduze nesakhiwo esiqinile (njenge-pole), ungakwazi ukugijima ukuphatha phezulu-futhi-phansi noma emuva nangaphezulu emzamweni wokuphuma wonke okhwabanisa. Futhi ngenkathi ucabanga ukuthi uguqula intambo ngezandla zakho kungaba ukuqeqeshwa komzimba okuphezulu, ukunyakaza, uma kwenziwa kahle, empeleni kuhlanganisa umzimba wakho wonke, ikakhulukazi umgomo wakho.
Asikho isizathu ukuthi awukwazi ukwenza intambo yakho yokulwa enezintambo ezisindayo (ngokuvamile phakathi kuka-1.5 kuya ku-2.5-intshi ububanzi obukhulu) okungenani okungamamitha angu-30 ubude. Ubuqili ukugoqa imikhawulo nge-tuct tape ukuthuthukisa ukumbamba nokuvimbela ukukhwabanisa.
Uma ungafuni ukwenza intambo yakho, ungakhetha eyodwa kumthengisi we-intanethi. Intambo efanekisiwe esuka kwi-Title MMA ibiza izindleko phakathi kuka-$ 200 kuya ku-$ 250 ngezintambo ezingu-30.
6 - Ibhola le-BOSU
I-BOSU imelela "kokubili i-Sides Up," futhi lesi sici esingaqondakali semishini yokuzivocavoca sikhulu ekuthuthukiseni ibhalansi nokuxhumana. Ngaphezu kwalokho, ingasetshenziselwa yonke into kusuka kuma-ab umzimba ukuze kulinganiswe ama-squats nama-pushups we-plyometric.
Amabhola we-BOSU avame ukubiza phakathi kuka- $ 90 no-$ 150, kuye ngokuthi imodeli oyikhethayo nomthengisi oyithengayo, kodwa ungathola amathuluzi wokulinganisela omkhiqizo ofana neBOSU ibhola cishe ngama-dollar angu-50 kusuka kubathengisi abafana ne-Amazon.
7 - Ukumiswa komqeqeshi noma izindleko
Abaqeqeshi bokumiswa-njengamashongo afanelwe i-TRX-nezindandatho ezinjenge-gymnastics zihle kakhulu ukwenza zonke izinto zokuzivocavoca ongazicabangela, kuhlanganise namapushups, squats, amaphaphu, umsebenzi wesisu, ukudonsa, nokuningi. Imvelo yemishini iveza ngokuzenzekelayo ukungazinzi ekusebenziseni ngalunye, okudinga ukuthi uhlanganyele okuyisisekelo sakho kanye nemisipha yakho eqinisayo.
Amanani omqeqeshi wokumiswa kanye namasongo ahlukahluka kakhulu ngemikhiqizo, kepha ngokuvamile ungabathola kusuka ku-$ 30 kuya ku-$ 200. Umqeqeshi oyisisekelo we-TRX ubiza u-$ 99.
Ngisho noma ungenalo umqeqeshi wokumisa, ungashintsha u-swing ohlelweni lwe-tohift. Hlola lezi zenzo zokumisa ezinjenge-suspension .
8 - Amabhokisi asePlyo
Ngenkathi amabhokisi we-plyo (amabhokisi e-plyometric) akuzona zonke izinto, ekugcineni-yonke imishini yokuzivocavoca ekhaya, iyithuluzi elihle kakhulu lokungezela ku-arsenal yakho uma unesikhala nesabelomali ukwenza kanjalo. Ungenza izivivinyo eziningi, kufaka phakathi isinyathelo-ups, pushups, dips, futhi (Yiqiniso) ibhokisi plyometric ukujula ibhokisi. Futhi ngenxa yokuthi ziqinile, ungakwazi ngisho nokuzisebenzisa esikhundleni sebhentshi.
Ibhokisi le-plyo elifanekisiwe kusuka ku-Rogue Fitness lihle kakhulu ngoba lingu-3-in-1 version-kuye ngokuthi uvula kanjani ibhokisi, ukuphakama kuyahluka ngokufanele. Lokhu kuyatholakala nge $ 125.
9 - Ibhodi lokunamathisela
Esikhundleni sokukhwehlela izinkulungwane zamaRandi ngebhayisikili yokuhamba ngezinyawo noma esiteshini, faka imali e-slideboard. Ama-slideboards asebenza njengomshini "we-cardio", ekunika izindlela zokuhlehlisa emuva emuva nangaphezulu, njengokungathi ugijima ngesivinini. Ungasebenzisa futhi i- slidebhodi ukwenza isisindo somzimba sisuke , njengamaphaphu, ama-pikes, nama-pushups, okunzima kakhulu ukwenza.
Kunamashididididi amaningi emakethe, kodwa okufanekiselwayo kuyatholakala kwi-Sports Supply nge $ 350.
I-10 - i-Hula Hoop
Ngubani othi ama-hula hoops adinga ukuhlala endaweni yokudlala? Ukukhwabanisa empeleni kuyindlela enhle yokuzivocavoca kwenhliziyo, futhi uma usebenzisa uhlelo lwe-hooping, njenge-DVD ye-FXP Hula Hoop, uzokwenza ezinye izivivinyo zokuqeqeshwa kwamandla nokuzivumelanisa nokuzivocavoca komzimba ogcwele umzimba we- hula hoop .