Izihlangu eziPhambili zoQeqesho lwaMandla

Umxholo

• Iindidi zoQeqesho loQeqesho
• Izihlangu ezinqamlezileyo
• Izihlangu zokuphakamisa ubunzima
• Ezona zihlangu zoQeqesho eziPhambili
• Ezona zihlangu zokuNciphisa ubunzima
• Ezona zihlangu zoQeqesho eziPhambili
• Ezona zihlangu zeGym ukuba ungathanda ukuhamba ungenanto: Vibram Iminwe emihlanu V-uloliwe
• Izihlangu zeGym ezigqwesileyo kwiiMbaleki zeCrossFit: Reebok Nano X1
• Ezona zihlangu zeGym zokuPhakamisa ukukhanya: I-Adidas Ultraboost OG Shoes
• I-Gym Shoes eziGqwesileyo zoQeqesho loMnqamlezo: I-Nike Simahla yeMetcon 4
• Izihlangu zeGym ezigqwesileyo zaBathandi beKampu yeBoot: IBalance eNtsha yabasetyhini iMinimus 20 V7 Cross Trainer
• Izihlangu zeGym ezigqwesileyo zenza zonke-Zonke iziQinisekiso: i-Nike yasimahla i-X Metcon 2
• I-Gym Shoes eziGqwesileyo ngokuSebenza kwiBhalansi yakho: Akukho baQeqeshi babafazi beBull
• Ezona zihlangu zokuNciphisa ubunzima
• Izihlangu zeGym ezifikelelekayo: Thetha noChuck Taylor zonke iinkwenkwezi
• Iibhola zeGyms eziPhambili zeFesististas: Akukho Bull Lifters Abafazi
• I-Gym Shoes eziGqwesileyo zeCrossFit kunye nokuPhakamisa okunzima: I-Nike Romaleos 4 yezihlangu eziPhakamisa ubunzima
• I-Gym Shoes eziGqwesileyo zeSquatting Deeper: IAdidas Adipower Weightlifting II Isihlangu
• I-Gym Shoes eziGqwesileyo zokuPhakamisa ubunzima: Reebok WIT Legacy Lifter II
• Uphengululo lwe

Iimbaleki ziyazi ukuba izihlangu zazo zibaluleke kakhulu kwimidlalo yazo. Kodwa izihlangu ozinxibayo zichaphazela ngqo uqeqesho lwakho lwamandla.

Phambi kokuba uphume uye kuthenga isihlangu esinefashoni yamva nje esinxitywa ngusaziwayo (okanye masibe yinyani, i-Instagram influencer), ufuna ukuqiniseka ukuba isihlangu sembaleki otyala kuso sixhasa iimfuno zakho zoqeqesho lwamandla. Cinga ngako: I-CrossFit, i-Olimpiki yokuphakamisa iintsimbi, ukuphakamisa amandla, kunye neeklasi zakho zekampu yokufumana iziqinisekiso ezifanelekileyo. Kodwa imithambo oyenzayo itshintsha kakhulu into eyenziwa ziinyawo zakho kunye nezinto ozidingayo kwizihlangu zokuzilolonga. (Jonga: Kwenzeka ntoni ngokwenene xa abafazi bephakamisa iintsimbi ezinzima)

Eyona nto ibalulekileyo ukuyazi: Akufanele ube uqeqesho lwamandla ekusebenzeni iiteki. Izicathulo ezibalekayo zihlala zingeniswa ngumoya, zibhabha, okanye iintambo ezinentwasahlobo, eziphazamisa iziko lomzimba wakho womxhuzulane. Oku kubangela ukulahlekelwa kozinzo kunye nokulinganisela, oku kunokukhokelela kwifomu engafanelekanga kunye nokulimala. Iinyawo ezixineneyo zinokuwohloka emva kokusetyenziswa okuninzi. (Ukuba uguqula izihlangu zakho zokugijima ngoku, elinye icala linokuthi ligqithise ngaphezu kwelinye. Ukuba wenza uqeqesho lwamandla kwizihlangu ezinezithende ezigugileyo, i-hip enye okanye elinye icala lomzimba wakho linokuba liphantsi kunomnye, kwakhona ukudala. ukungalingani.)

Iindidi zoQeqesho loQeqesho

Xa kuziwa ekuqiniseni izihlangu, zimbini izinto eziphambili: uzinzo kunye nokuphakamisa isithende, utshilo uGrayson Wickham, DPT, C.S.C.S., umsunguli weMovement Vault. "Xa uphakamisa izisindo, ufuna ukuzinza ngokusemandleni. Xa uphakamisa ubunzima, kufuneka uzinzile, "utsho.

Izihlangu ezinqamlezileyo

Ezi zizinzile ngokwaneleyo kwimisebenzi emininzi yoqeqesho lwamandla-kwaye zihlala zikhululekile ngokwaneleyo ukuba zinxitywe ekubalekeni nakwimishini ye-cardio, nayo. Oko kuthetha ukuba bahlala benomqamelo omncinci wenkxaso kwaye baqinile (ngaphandle kobunzima beenyawo zakho). "Abaqeqeshi bomnqamlezo lukhetho olufanelekileyo kuqeqesho lwe-hybridi: Ukuba uyabheqa kwaye ujonge ubunzima obulinganiselweyo, ukwenza i-burpees kunye neeketilebells, kunye nokubulala ubunzima obulinganiselweyo," utshilo uWickham. Zingajongeka njengokufana nokubaleka kweziteki, kodwa uya kuqaphela ukuba abaqeqeshi abanqamlezileyo bahlala benesithende sokuphakamisa isithende (isithuba esiphakathi komgangatho nesithende sakho), okuthetha ukuba bahlala becaba ngokupheleleyo okanye banokuphakanyiswa kwe-4mm okanye ngaphantsi .

Izihlangu zokuphakamisa ubunzima

Nangona kunjalo, ukuba uza kuphakamisa iOlimpiki kuphela, ngaba ukhuphiswano lwamandla ombane, uqeqesho ngokukodwa amandla emisipha, okanye ukuphakamisa ubunzima kakhulu, kuya kufuneka uthathele ingqalelo isihlangu esikhethekileyo. "U-Wickham uthi:" Kukho isizathu sokuba ungabinakho ukufumana umntu okhuphisanayo ophethe iintsimbi ongazinxibi izihlangu ezinyusa iintsimbi. Ngokwenxalenye, kungenxa yokuba zinzima kakhulu (yiyo loo nto zingeyonto intle into efana nokutsiba kwebhokisi okanye i-burpees). Bakwanayo nokuphakanyiswa kwesithende malunga ne-intshi enye okanye enye enesiqingatha ukuphakama, utsho uWickham. "Ukuphakama okungaphezulu kunceda abantu abaneendawo ezihamba kakuhle ezihamba emaqatheni," ucacisa uWickham. (Oko bekutshiwo, kuya kufuneka ukuba wenze ukuhamba kwamaqatha kunye namandla omsebenzi ngaphandle kokujonga: Nantsi indlela amaqatha abuthathaka ngayo kunye nokuhamba kwamaqatha kuchaphazela wonke umzimba wakho.)

Ezona zihlangu zoQeqesho eziPhambili

• Izihlangu eziGym ezilungileyoUkuba ukhetha ukuya kwiBarefoot: IVibram Iminwe emihlanu V-Qeqesha
• Izihlangu zeGym ezigqwesileyokwi-CrossFit Athletes: Reebok Nano X1
• Ezona zihlangu zeGym zokuPhakamisa ukukhanya: Adidas Ultraboost OG Shoe
• Izihlangu eziGym ezilungileyoUqeqesho olunqamlezileyo: I-Nike Simahla X Metcon 2
• Ezona zihlangu zeGym zaBathandi beNkampu yeBoot: Ibhalansi eNtsha yabafazi encinci kwi-20 V7 yokuQeqesha
• Iibhutsi zeGym eziGqwesileyo zenze-konke-ukuzivocavoca: I-Nike yamahala x i-Metcon 2
• I-Gym Shoes eziGqwesileyo ngokuSebenza kwiBhalansi yakho: Akukho Abaqeqeshi baMafazana eNkunzi

Ezona zihlangu zokuNciphisa ubunzima

• I-Gym Shoes efanelekileyo kakhulu: Ncokola uChuck Taylor Zonke Iinkwenkwezi
• Ezona zihlangu zeGym kwiiFashionistas: Akukho Bull Lifters Abafazi
• Ezona zihlangu zeGym zeCrossFit kunye nokuLifting Heavy: Nike Romaleos 4 Weightlifting Shoes
• Eyona Gym Shoes forUkuSwara ngokunzulu: IAdidas Adipower Ukunyusa ubunzima II Isihlangu
• I-Gym Shoes eziGqwesileyo zokuPhakamisa okunzima: Reebok WIT Ilifa ophakamisa II

Ezona zihlangu zoQeqesho eziPhambili

Ezona zihlangu zeGym ukuba ungathanda ukuhamba ungenanto: Vibram Iminwe emihlanu V-uloliwe

Yithenge: Iminwe emihlanu yeVibram V-Qeqesha, $ 72, amazon.com

Usenokuba ukhe weva ngoArnold Schwarzenegger ohambahamba ejimini engenazihlangu. Yeyiphi indlela ebhetele yokwenza isithende sakho sisondele emhlabeni kangangoko kunokwenzeka? Ukungabi nanto phakathi konyawo lwakho kunye nomgangatho kuvumela ukunyuka kweendlela zokuhamba ezinyaweni zakho kunye nezihlunu zomlenze, ezinokuthi ziphazamiseke ngesihlangu esincinci. "Uninzi lweendawo zokuzilolonga azikuvumeli ukuba uqeqeshe unganxibanga zihlangu, ke ezi ziya kukunika imvakalelo efanayo," uqinisekisa uWickham.

Izihlangu zeGym ezigqwesileyo kwiiMbaleki zeCrossFit: Reebok Nano X1

Yithenge: Reebok Nano X1, $ 130, reebok.com

I-Reebok Nano ifumene i-rep yayo njengesihlangu esingcono kakhulu sokunyusa i-CrossFit. Zizinzile ngokwaneleyo ukugcina ubunzima bakho kwizithende zakho ngexesha leentshukumo ezinzima ezifana ne-squat ecocekileyo kwaye ihluthe, kodwa iguquguquka ngokwaneleyo ukukugcina uhamba ngexesha lokutsiba kwebhokisi, i-burpees, kunye nokukhwela. Qaphela nje: Isihlangu sinebhokisi leenzwane elibanzi, ke kuya kufuneka uye ezantsi kwisiqingatha sobukhulu.

Ezona zihlangu zeGym zokuPhakamisa ukukhanya: I-Adidas Ultraboost OG Shoes

Yithenge: I-Adidas Ultraboost OG Shoes, $ 200, adidas.com

La mantombazana mabi ngokobugcisa Zidweliswe njengezicathulo ezibalekayo, kodwa iingcali zithi zizomelele kakhulu (ngakumbi isibini esinobunzima obungaphantsi kwesepha yesepha). Ngelixa awuyi kufuna enye i-rep max okanye ukuphakamisa ubunzima kwezi, zilungele nantoni na umzimba- okanye ubunzima obulula obufana ne-squats kunye nemiphunga okanye ibhokisi yokutsiba kunye neentambo, utsho uGerer Rothermel, umqeqeshi wobuqu oqinisekisiweyo nge-RSP Nutrition. . (Eyeleleneyo: UQeqesho oluQhelekileyo loQeqesho lwaBaqalayo)

I-Gym Shoes eziGqwesileyo zoQeqesho loMnqamlezo: I-Nike Simahla yeMetcon 4

Yithenge: I-Nike yasimahla iMetcon 4, $ 120, nike.com

Uhlaziyo olupheleleyo lweNike Free Metcon 4 lutshaba olusondeleyo lukaNano. Kwakhona kungcono kakhulu kubadlali abafuna isicathulo esinokubaxhasa xa besiya kwi-PR kwaye xa bebetha i-cardio-based moves.Ngcono okwangoku, isihlangu sisecaleni elimxinwa, sisenza ukuba sikhethe kakhulu iimbaleki ezinqamlezayo ezinonyawo oluncinci. (Nali ibali elipheleleyo lendlela eyakhiwe ngayo yavavanywa ngayo iNike Metcon 4.)

Izihlangu zeGym ezigqwesileyo zaBathandi beKampu yeBoot: IBalance eNtsha yabasetyhini iMinimus 20 V7 Cross Trainer

Yithenge: Ibhalansi eNtsha yabafazi encinci ye-20 V7 yokuQeqesha, $ 64, amazon.com

I-NB Minimus lolunye ukhetho olukhulu oluncinci (inobunzima bee-ounces ezi-6 kuphela). Ine-Vibram outsole ekuvumela ukuba nobabini niziva ukuba niphantsi kwaye nigcine ukuma kwendalo okufuneka niphakamise ubunzima. UChris Crowthers, umqeqeshi oqinisekisiweyo kunye nomhlohli osisiseko eBrrn kwisiXeko saseNew York uthi:

Izihlangu zeGym ezigqwesileyo zenza zonke-Zonke iziQinisekiso: i-Nike yasimahla i-X Metcon 2

Yithenge: I-Nike Simahla X Metcon 2, $ 96, nike.com

Esi sihlangu sineendawo ezilinganayo ezizinzileyo kwaye ziguquguqukayo, ngokutsho kweCrowthers. "Isihlangu siyakwazi ukwanda macala onke, ekuvumela ukuba wolule unyawo lwakho kwaye ufumane isiseko esiluqilima nasemgangathweni ngelixa ubonelela ngozinzo lokuphakamisa okunzima," utshilo. Kungcono iiCrossFitters okanye ii-HIIT zokuzivocavoca ezinokuthi zibaleke ngokufutshane kwinkqubo yazo kodwa zikwaze ukuziva uzimisele ngexesha lokuzilolonga okunje ngee-thrusters, kettlebell swings, okanye wallballs. (Idibeneyo: Umahluko phakathi kwamandla oMzimba kunye nokuNyamezela kweMisipha kunye nesizathu sokuba ufuna zombini)

I-Gym Shoes eziGqwesileyo ngokuSebenza kwiBhalansi yakho: Akukho baQeqeshi babafazi beBull

Yithenge: Akukho baQeqeshi babafazi beBull, $ 139, nobullproject.com

Enkosi kwinyoka yazo ethe tyaba, Akukho ziBulls zaziwa ngokuzinza okumangalisayo. "Ngokuqinisekileyo sesona sihlangu sihamba phambili nefashoni endisifumene kulo lonke uqeqesho lwamandla, uqeqesho lwe-HIIT, kunye nokuhamba ngenqanawa ngaphakathi," utshilo uCaley Crawford, umlawuli wezemfundo kwiRow House, isitudiyo sokuhombisa iivenkile sikazwelonke. Ibhonasi: Beza kuzo zonke ezahlukeneyo ukunyuka kunye nemibala (kubandakanywa camo).

Ezona zihlangu zokuNciphisa ubunzima

Izihlangu zeGym ezifikelelekayo: Thetha noChuck Taylor zonke iinkwenkwezi

Yithenge: Converse Chuck Taylor All Stars, $85, zappos.com

Kuthathelwa ingqalelo isihlangu se-OG sokunyusa ubunzima, u-Chuck Taylor unikezela ngebhanti encinci, ethe tyaba eyenza ukuba umzimba ugcine uzinzo kunye nolawulo ngokunyusa kwakho. "Zimalunga nokuncinci njengoko izihlangu zifumana, ukuvumela ukuba uzive ngokwenene umgangatho olungeleyo xa usiya kulifti enkulu, isikwere, ukucoca, njl.," Utshilo uCrowthers. Ibhonasi: Unokukhetha uhlobo olukumgangatho ophantsi ngemali encinci njenge- $ 30.

Iibhola zeGyms eziPhambili zeFesististas: Akukho Bull Lifters Abafazi

Yithenge: Akukho Bull Lifters Women, $ 299, nobullproject.com

Omnye umboniso obalaseleyo weNombolo yeBull sisihlangu sabo sokuLifter, esinokuphakamisa isithende esinokunceda abantu abanokuhamba kwe-ankle okulinganiselweyo ukuba bangene nzulu (kwaye ke ngoko basebenzise i-glute, i-hamstring, kunye nezihlunu ze-hip), ngokutsho kukaMorgan Olson, umqeqeshi oqinisekisiweyo kwaye Umqeqeshi weCrossFit Level 2, umseki weBabe, Yiya uphakamise. "Kwakhona, isitayile sihle." Yinyani.

I-Gym Shoes eziGqwesileyo zeCrossFit kunye nokuPhakamisa okunzima: I-Nike Romaleos 4 yezihlangu eziPhakamisa ubunzima

Yithenge: I-Nike Romaleos 4, i- $ 200, i-nike.com

Ukuba ukuphakamisa ubunzima ngumgangatho wakho ophezulu, kodwa ufuna ukwenza i-wallball, i-kettlebell swing, okanye i-pistol squat, u-Olson ucebisa oku. Isithende esiphakamileyo sikunika uluhlu oluphucukileyo lokunyakaza ukugcina isifuba sakho sime nkqo kwaye umqolo ukhuselekile kwiminyakazo enjengecoceko, ijezi, ukubamba, kunye neebar squats eziphakamileyo, utshilo. "Kodwa xa sele iqhekeziwe, ibumba unyawo lwakho, iyenza ibe yinto eguquguqukayo kakhulu kwisihlangu esinokuphakamisa isithende."

I-Gym Shoes eziGqwesileyo zeSquatting Deeper: IAdidas Adipower Weightlifting II Isihlangu

Yithenge: Adidas Adipower Weightlifting II Shoe, $200, adidas.com

Esinye isihlangu somntu ophakamisa ubunzima, esi sihlangu sinesithende esiphakamileyo esiya kukunika indawo ephuculweyo yokuhamba ukuze ugcine isifuba sakho sime nkqo kwaye umqolo ukwindawo ekhuselekileyo yokucoceka, ukugcwala ngasemva, kunye nokuxwilwa, utsho u-Olson. "Kodwa zizinzile njengoko zinjalo, ziyakhanya, ziyakhawuleza, kwaye ziyavuya." Qaphela nje ukuba ukulinganisa le mveliso kujongwa njenge "unisex," kwaye abafazi kufuneka banciphise ubungakanani obunye ukuya kwisiqingatha. (Ngaba ufuna inyanga epheleleyo yenkqubo yamandla? Zama esi sicwangciso soqeqesho lwamandla eeveki ezine kubafazi.)

I-Gym Shoes eziGqwesileyo zokuPhakamisa ubunzima: Reebok WIT Legacy Lifter II

Yithenge: Reebok WIT Ilifa ophakamisa II, $ 200, reebok.com

"Esi sihlangu sihle kakhulu ukuba uzama ukuphucula ukubekwa kwesithende kwiskipa sakho. Inesithende esinyusiweyo ukuze ukwazi ukugxila kwi-hip efanelekileyo, idolo, kunye nokubekwa kweenyawo ngexesha lesigaba se-eccentric kunye ne-concentric ye-squat," utshilo u-Adrian Williams , umphathi woqeqesho kwiTone House kwisiXeko saseNew York. Molo Velcro!

Nje ukuba uzilungiselele, jonga ezi zivivinyo ze-barbell wonke umntu obhinqileyo kufuneka azilawule. Kwaye kwixesha elizayo xa uswele inkuthazo vele uskrole kwezi zibonelelo zili-11 ziphambili zempilo ekuphakamiseni ubunzima. Wamkelekile.

Uphengululo lwe