Isikhokelo sakho esiBanzi sokuSebenza ekhaya

Umxholo

• Indlela yokulungiselela ukusebenza ekhaya
• Lwazi usukelo lwakho.
• Cwangcisa indawo yakho.
• Misela ishedyuli.
• Gcina phezulu kwigiya elungileyo.
• Izixhobo zokuzilolonga kunye neGear yokuSebenzisa eKhaya
• Budget-Friendly, Isixhobo Basic
• Izixhobo zasekhaya zokuPhakamisa ubunzima
• Izixhobo zokubuyisela kwimeko yesiqhelo
• Izixhobo eziphezulu zeTekhnoloji kunye noomatshini bokuQiniseka kwasekhaya
• Eyona misebenzi mihle yasekhaya yasekhaya kwiinjongo zakho
• Iividiyo zokuzilolonga zikaYouTube:
• Ii-Apps zokuzilolonga:
• Ukhetho lokusasaza kwi-Intanethi:
• Ubunzima bomzimba (akukho zixhobo):
• ICardio:
• Umsebenzi ka-Ab:
• Umnqamlezo:
• Ukuhamba ngebhayisikile:
• Uqeqesho lweXesha eliPhakamileyo:
• Uqeqesho lweKettlebell:
• Tabata:
• IYoga:
• Uphengululo lwe

Nokuba zingaphi na izinto zosula ozisebenzisayo ukukhuhla izixhobo, indawo yokuzivocavoca inokuziva ngathi sisitya se-petri kuso sonke isigulo onokucinga ngaso. Ukufuma ubumanzi, amaqondo obushushu aqandayo, kunye nemozulu engalunganga inokwenza ukubaleka kwangaphandle, ukunyuka, kunye nokusebenza kungoneli ngamanye amaxesha. Kwaye uthathe ngokwaneleyo kubo, kwaye iindleko zeeklasi zokuzilolonga ze-boutique ziya kuhlawulwa zilingane nerenti yakho yenyanga. Ngezinto ezininzi ezisebenza ngokuchasene nawe, ukugcina inkqubo yokuqina, ehambelana nohlahlo lwabiwo-mali ibonakala ingaphandle kombuzo.

Impendulo? Ukusebenza ekhaya. Ayizizo iiseshini zokubila kuphela kwigumbi lokuhlala simahla (kwaye ziziva zicocekile ngakumbi), kodwa zikwafikeleleka kwaye zifikeleleka kubantu abaninzi-umgangatho obalulekileyo, kuthathelwa ingqalelo ukuba ngaphezu kwama-80 ekhulwini abantu abadala baseMelika abahlangabezani nezikhokelo ezicetyiswayo kuzo zombini. imisebenzi yokuqinisa i-aerobic kunye nemisipha, ngokweSebe lezeMpilo laseMelika kunye neenkonzo zoLuntu.

Kodwa ukuba awunayo intlawulo yeklasi "yokurhoxisa kade" yokukubamba uxanduva, ukuhlala ubonisa ngokuzilolonga kwakho kwe-1: 1-nawe-inokuba ngumngeni. Ngethamsanqa, ngokulungiselela okuncinci, unokuzibekela impumelelo. Siza kukunceda ukuba usete kunye nesi sikhokelo ekwenzeni inkqubo yasekhaya yokuzilolonga (kunye nendawo) oya kuthi wonwabe ngayo. (Izinto eziNxulumeneyo: Iingcebiso ezili-10 zokubuyela umva eluthandweni ngokusebenza xa uphumile eNqwelweni okwethutyana)

Indlela yokulungiselela ukusebenza ekhaya

Ukuba ucinga ukuba uza kukhupha i-yoga mat kwaye utsibe ngqo kulungelelwaniso lwasekhaya lokuziqhelanisa, unokumangaliswa kukuba ayisiyiyo yonke lonto lula. Udinga isicwangciso somdlalo okanye uza kushiyeka ujonge kwi-assortment yamandulo, eyoluliweyo iibhendi zokumelana kwaye enye, uthuli dumbbell ungazi nokuba ungaqala ngaphi.

Lwazi usukelo lwakho.

Inombolo yokuqala kuluhlu lwezinto oza kuzenza: Misela into ofuna ukuyikhupha emsebenzini wakho wasekhaya. Ngaba ujonge ukuyeka umthambo ngokupheleleyo kwaye unamathele kwiindlela zasekhaya kuphela? Okanye uyafuna ukuncedisa umthambo wakho okanye iiseshoni zestudiyo ngolunye uqeqesho lwasekhaya ukuze kube lula? Oku kuyakubakho kwisitayile kunye nobude bokusebenza okhetha ukukwenza, xa usenza, kunye nezixhobo oza kuzifuna. Umzekelo, ukuba ufuna ukurhoxisa ubulungu bakho beCrossFit kwaye uqale ukwenza uhlobo olufanayo lwee-WODs ekhaya, kuya kufuneka ukhulule indawo ethe kratya ekhayeni lakho kunye nexesha kwishedyuli yakho, kunye nesitokhwe kwindawo yokuzivocavoca ekhaya izinto ezinje ngeentsimbi kunye nemivalo yokutsala. Kodwa ukuba utshintsha iiklasi ezimbini zewarre ngeveki kwezinye iiklasi zokusasaza, uya kuba nobhetyebhetye ngakumbi nezixhobo (ukuba ufuna nayiphi na), ixesha kunye nendawo. (Idibeneyo: Ndibucime ubulungu bam boGym kwaye ndafumana eyona Milo yoBomi bam)

Cwangcisa indawo yakho.

Khetha indawo enegumbi ubuncinci be-yoga mat-oku kufanele ukuba kube yindawo enkulu ngokwaneleyo ukuba wolule kwaye wenze umthambo ongundoqo- kwaye uzame ukugcina izixhobo zakho phantsi kwebhedi okanye kwikhabethe ukukhulula indawo xa ungekho uyazinononga. Ungaphinda uyitshintshe indawo ojonge kuyo ngokuxhomekeke kukhetho lwakho lokuzilolonga: Ukuzilolonga kwe-HIIT kunokufuna indawo encinci kunye nomphezulu oqinileyo, ngelixa i-yoga okanye i-Pilates inokwenziwa phantse naphi na, nakwigumbi lokuhlala.

Abahlali beeflethi kuyakufuneka babenolwazi ngengxolo. Endaweni yokuqhushumbisa uluhlu lwakho lokudlala kwisithethi, tyibilika kwisibini seefowuni ezingenazingcingo ezingazukubanjwa kwintambo yakho yokutsiba, kwaye awusoze ube nexhala ngesandi sikaLizzo "Esihle njengesihogo" esiya kusapho enomntwana phezulu. Usenokungakwazi ukubethelela ii-dumbbells ezinzima emhlabeni emva kwe-rep yokugqibela ebuhlungu okanye wenze i-squats ezinzulwini zobusuku, kodwa kukho iindlela ezininzi ezithuleyo ezisebenza ngokwamaqela emisipha efanayo (kwaye uzive wanelisekile xa ugqiba).

• Indawo yokuziJuxuza, eyiNdlu-enobuhlobo ye-HIIT engayi kubakhathaza abamelwane bakho (Okanye amaDolo akho)
• Ukuzivocavoca nge-Butt-Lifting Exercises esebenzayo
• Umzuzu-5 wokuzilolonga ngengalo kunye nee-Dumbbells
• Ultimate Resistance Band Arm Workout
• Eyona Ndlela ilula yokuSebenza yaBafazi

Misela ishedyuli.

Ngoku akunyanzelekanga ukuba ufike kwindawo yokukhwela ibhayisekile ngentsimbi yesi-6. Ubukhali, unokufumana ubeka ixesha lakho lokusebenzela ekhaya ukuze ufumane usuku olonwabileyo ngeNetflix. Ngokukhawuleza, unokugqiba ukunqumla ukusebenza kwakho ekhaya ngokupheleleyo. Kukho isisombululo esilula, nangona kunjalo: Yenza ishedyuli engaguquguqukiyo, ngendlela oya kwenza ngayo ukuba ubhalisela iklasi ye studio okanye uya ejimini.

Ukusebenzisa ingqiqo efanayo kumsebenzi wakho wasekhaya ngokucwangcisa umthambo wakho kuya kukunceda ukuba ubambelele ngakumbi kwindlela yakho. "Ngale ndlela, xa umntu ebuza ukuba ungadibana na ngo-5, ungatsho ngokunyanisekileyo, 'Uxolo, ndinesivumelwano; ungathini nge-4 endaweni yoko?'" Ubume.

Yaye khumbula ukuba kungakhathaliseki ukuba ukhetha ukwenza phi na, ukungaguquguquki ngundoqo ekuboneni iziphumo: “Ekuhambeni kwexesha, umzimba wakho uya kwakha amandla, unyamezelo, nokuqina ngenxa rhoqo Umsebenzi womzimba, Ubume. "Yeyona ndlela yokuqhubela phambili, kunokuba i-plateau." Ukufumana indlela efanelekileyo yokufaka ukusebenza kwakho ekhaya kwindlela yakho, cinga ukuzibuza le mibuzo:

• Ngaba ukhuthazekile ngakumbi ngaphambi kokuntwela kokusa, okanye uyathanda ukubila emva komsebenzi?
• Lixesha elingakanani ufuna ukulinikezela ekusebenzeni kwakho ekhaya?
• Ngaba uza kuya wedwa okanye kunye neqabane okanye umntu ohlala naye?
• Ngaba kufuneka usebenze malunga nomntwana wakho, iqabane lakho, okanye ishedyuli yesilwanyana?
• Ukuba usebenza ekhaya, ungaqinisekisa njani ukuba ukuzilolonga kwakho akuchaphazeli imveliso yakho?
• Ngaba uyafuna isikhokelo (nge-app yokuzilolonga okanye ukuzilolonga kwe-intanethi) okanye sele unaso isicwangciso sokuzilolonga wedwa?
• Ufuna ukubila kangakanani? (Ukuba impendulo "imanzi tixi," umzuzu wama-20 wokuzilolonga ngekhefu awunakuba ungcono.)

Gcina phezulu kwigiya elungileyo.

Ngaphambi kokuba woyike ngayo yonke imali ocinga ukuba uza kuyisebenzisa ukwenza umthambo wasekhaya e-The Rock's "Iron Paradise," yazi ukuba awudingi zixhobo zintle ukwenza uqeqesho olusebenzayo ekhaya. Ngapha koko, ukusebenza komzimba okuxhathisa njengecalisthenics kunokukunceda wenze uninzi lwazo zonke izihlunu. "I-Calisthenics ibandakanya ukusebenzisa umzimba uphela kwaye ungagxininisi izihlunu ezithile kunabanye," uTee Major, umqeqeshi wezomkhosi wase-U.S. Kunye nombhali I-Urban Calisthenics, waxelelwa ngaphambili Ubume. "Into endiyithethayo ngamandla ukusuka emazantsi eenyawo zakho ukuya kwiingcebiso zeminwe yakho." Kunjalo, awudingi iseti yeedumbbells ezinzima ukwakha izihlunu.

Ukuba ufuna ukutsala izixhobo ezimbalwa zokuzilolonga ekhaya ukuze uthabathe umsebenzi wakho uwuse kwinqanaba elilandelayo okanye wongeze iindidi ezahlukeneyo kwindlela yakho, nangona kunjalo, kukho izinto ezininzi ezifikelelekayo (kunye nezinye ezipholileyo zobuchwephesha obuphezulu).

Izixhobo zokuzilolonga kunye neGear yokuSebenzisa eKhaya

Budget-Friendly, Isixhobo Basic

Esona siqwenga sisisiseko segiya onokuthi ube sesandleni: umthambo okanye i-yoga mat, eya kwenza umsebenzi womgangatho kunye nemithambo engundoqo. kakhulu kukhululeke ngakumbi. Ngaphandle kwalonto, unokukhulisa umzimba ngokunyusa inotshi eneebhendi zokumelana, ukutsiba ngeentambo, kunye nezinye izixhobo zomzimba.

• Le $ 20 Kit iya kwenza ukuSebenzela ekhaya kube lula kakhulu
• Izixhobo zeGym zasekhaya ezinokufikeleleka ukugqibezela nakuphi na ukusebenzela ekhaya
• I-11 iAmazon ithenga ukwakha i-DIY Home Gym ngaphantsi kweedola ezingama-250
• Ukuhamba ngeYoga Mats onokuthi uyithathe ukuze uhambe naphi na
• Iintsontelo ezi-5 eziTyebileyo eziMiselweyo eziya kukunika uMsebenzi wokuBala oBulala umntu
• AmaBhendi aKhuselekileyo aBalaseleyo kulo lonke uhlobo loMsebenzi

Izixhobo zasekhaya zokuPhakamisa ubunzima

Ukuba ingcinga yokusebenza ngaphandle kokuphakamisa into enzima ikwenza udibane, cinga ukwenza utyalo-mali kwezinye iidumbbells zomgangatho ukuze ungabinayo #SquatYourDog. Ngaphandle kweseti efanelekileyo yamatye (mhlawumbi zama ukukhanya, okuphakathi, kunye neseti enzima), unokufuna nokucinga ngokuthenga i-kettlebell yesisindo esilinganiselweyo. (Yibeke ukuze uyisebenzise kule nto ilula ye-kettlebell yabaqalayo.)

• Ezona dumbbells zilungileyo zokuzongeza kwiGym yeKhaya lakho
• Ezona Dumbbells ziLungisekayo ziBalaseleyo zokufumana uMsebenzi oMkhulu ekhaya
• Izixhobo zeCrossFit ozifunayo kwiGym yasekhaya yeGadass
• Esona siXhobo siGqwesileyo soMmandla we-HIIT wokuSebenzisa, ngokweFitness Pros
• Ezona Gloves zokuphakamisa ubunzima

Izixhobo zokubuyisela kwimeko yesiqhelo

Ukubeka bucala ixesha kunye namandla okubuyisela kwakhona kubalulekile njengokuzilolonga kwakho. Ngoba? "Ukuba awuthathi xesha laneleyo lokuchacha, uya kuqhubeka nokophula izihlunu zakho kwaye awuzukuzibona izibonelelo ekusebenzeni kwakho," u-Alissa Rumsey, CSCS, RD, umqeqeshi kunye nesondlo eNew York, ngaphambili uxelelweImilo. Oko kuthetha ukukhetha ukuhamba endaweni yokubaleka, imizuzu esibhozo yolula endaweni yeTabata, okanye ngokuthatha nje usuku lokuphumla. Unokufuna kwakhona ukuba nezixhobo ezimbalwa zokubuyisela ekhaya:

• Ezona Zixhobo ziBalaseleyo zokuBuyisa ixesha laxa izihlunu zakho zibuhlungu AF
• Le $ 6 yokuthengwa kweAmazon sesona siXhobo sokuBuyisa esiBodwa
• Eyona Roller ilungileyo yamaGwebu ekubuyiseni izihlunu
• ITheragun G3 siSixhobo sokuBuyisa andizange ndazi ukuba ndiyasidinga
• Esi sixhobo soBuyiselo se-$35 siSixhobo sokuBuyisa iBhajethi-eSilungele ukuya kwiMassage yasemva kokusebenza

Izixhobo eziphezulu zeTekhnoloji kunye noomatshini bokuQiniseka kwasekhaya

Nokuba ungagcina kangakanani ukuzivocavoca ekhaya, usenokulahleka uqeqesho oluvela kubaqeqeshi nakwabaqeqeshi okanye kwi-comradery ekusebenzeni kwiqela. Kulapho kungena khona izixhobo zokomelela komzimba. Iimveliso ezinjenge Mirror, ibhayisekile kaPeloton kunye ne-treadmill, kunye ne-Hydrow rowing machine zizisa amava okuhlala ngaphakathi kwigumbi lakho lokuhlala kunye nabaqeqeshi ababonakalayo abanikezela ngengxelo kwaye baphile kwaye basebenze kwimfuno onokuyilandela. Ukukhetha ezi zinto zinkulu zamatikiti kuninzi lotyalo-mali, nangona kunjalo. Iipili zibiza phantse i- $ 1,500 kunye ne- $ 39 yarhoqo ngenyanga, ibhayisekile yePeloton izakukubuyisela i- $ 2,245 kunye ne- $ 39 ngenyanga ngobhaliso, kwaye iHydrow ine- $ 2,200 yexabiso lentengo nge- $ 38 yarhoqo ngenyanga. Ngelixa oko kunokubonakala ngathi kuninzi onokukuchitha ngaphambili, ukuba ubusenza umdlalo wokucima ubulungu bakho bokuzivocavoca okanye ukunciphisa ubuncinci kumkhwa oshushu weyoga, kunokuba kufanelekile ukutyala ixesha.

• Ezona Treadmill ziPhambili ziphantsi kwe- $ 1,000 ukwenza iGym yaseKhaya kuHlahlo-lwabiwo mali
• EKhaya lokuzilolonga iiBhayikhi ezihambisa umSebenzi woMbulali
• Oomatshini be-Elliptical boMbulali weKhaya lokuSebenza

Eyona misebenzi mihle yasekhaya yasekhaya kwiinjongo zakho

Ngoku ukuba uzigcinele izixhobo, lixesha lokuba ubile. Ngethamsanqa, kukho iindlela ezingenakubalwa zokufumana imfundiso ebonakalayo kunye nezicwangciso zokuzilolonga kwangaphambili, ibhonasi ukuba uqhelene nomqeqeshi okhokelayo ngokuzilolonga.

Iividiyo zokuzilolonga zikaYouTube:

• Iiakhawunti zikaYouTube zokuLandela ezona Vidiyo ziLungileyo zokuzilolonga
• I-Ashley Graham yeNqanaba elitsha loQeqesho lwe-YouTube "Bonga i-Bod" ilapha
• Ukusebenza komdaniso wasekhaya xa ufuna ukukhulula
• Iividiyo ezili-10 ze-YouTube zeYoga yayo nayiphi na into ohamba kuyo ngoku
• Uluhlu lokuSebenza kuKhaya kuLuhlu lokuDlalwayo lukaYouTube

Ii-Apps zokuzilolonga:

• Ezona zixhobo zibalaseleyo zoMsebenzi wokuKhuphela ngoku
• Ezona zixhobo ziPhambili zokuPhakamisa amaTyhefu kuzo zonke iintlobo zoQeqesho lwaMandla
• 5 HIIT Workout Apps ekufuneka uzikhuphelele ngoku
• ICassPass iphehlelele iNkqubo yoQeqesho oluSimahla ebizwa ngokuba yiClassPass Go
• Ezona zixhobo ziSimahla zokuNciphisa ubunzima
• Ezona Nkqubo ziBalaseleyo zaSimahla kulo lonke uhlobo loQeqesho
• Lungela ukuPhakanyiswa okunzima ngakumbi ngoHlaziyo lweeSicelo seSweat yakutshanje

Ukhetho lokusasaza kwi-Intanethi:

• Ezi zeBoutique Fitness Studios ngoku zinikezela ngeeklasi zasekhaya zokuSasaza
• Eli Qonga litsha laManzi lokuSasaza ngokuBukhoma liya kuyitshintsha indlela yokuZilolonga ngonaphakade
• Esi Isibuko se-Futuristic Smart senza ukuba ukuSebenza ngokuSebenzayo kube yindlela yokuNxibelelana ngakumbi
• Aba baQeqeshi kunye neStudiyo Banikezela ngeeklasi zokuSebenza eziSimahla kwi-Intanethi phakathi kwesifo seCoronavirus

Kodwa awunayo * ukujonga naphina kwenye indawo ngokwenza umthambo kunye nokuphefumlelwa kuba thina unakho konke ukusebenza ekhaya okufunekayo ukufikelela kwiinjongo zakho zokomelela komzimba, nokuba kungoyena ndoqo wamandla okanye ubhetyebhetye. Zama ukuqalisa ngenye yezi ndlela zenzelwe igumbi lokuhlala.

Ubunzima bomzimba (akukho zixhobo):

• Eyona mithambo ilungileyo yokuZilolongela umzimba yokufumana uMzimba naphina
• I-No-Equipment Bodyweight WOD onokuyenza naphi na
• Zama oku kuSebenza ngeLeli yoBodyweight xa ungayazi into omawuyenze kwijim
• Zama u-Anna Victoria oQinisekisiweyo woMzimba oQeqeshiweyo weSekethe yokuSebenza
• Umsebenzi ka-Alexia Clark wokuLunga komzimba uya kukunceda ukuba wakhe iBurpee engcono

ICardio:

• Umsebenzi wasekhaya wasekhaya weCardio xa kubanda kakhulu ukuya ngaphandle
• Olu Sebenzi lweCardio loMzimba oPheleleyo yiloo nto ifunekayo kuMsebenzi wakho wokuzilolonga
• Ungatshisa njani iiCalori ezingama-500 kwimizuzu engama-30
• Le Circuit-10 yeSekethe inokuba yeyona nto ilukhuni kunakuqala
• Umceli mngeni weentsuku ezingama-30 weCardio HIIT oQinisekisiwe wokuKhulisa iNqanaba leNtliziyo yakho

Umsebenzi ka-Ab:

• Ukusebenza ngamandla kwe-Ab uya kuyenza ngokuQhelekileyo
• Ezi Zezona zinto ziGqibeleleyo zokuSebenza kwe-Abs, ngokutsho kwabaqeqeshi
• Imithambo eyi-9 eHard-Core ekwenza ube kufutshane ne-Six-Pack Abs
• Umceli mngeni weentsuku ezingama-30 wokuKrola iFlat Abs kwiiveki ezi-4
• Ukuzivocavoca ngeplank yesisu esomeleleyo

Umnqamlezo:

• Umsebenzi oQalayo onobuhlobo weCrossFit onokuyenza ekhaya
• I-No-Equipment Bodyweight WOD Ungayenza Naphi na

Ukuhamba ngebhayisikile:

• Umsebenzi we-30-Minute Spinning Workout Ongayenza ngokwakho
• Imizuzu engama-20 yoMsebenzi weSoulCycle onokuyenza kuyo nayiphi na iBhayisekile

Uqeqesho lweXesha eliPhakamileyo:

• Zama le Ndlela yokuSebenza yokuHlala yeHIIT eseKhaya
• I-13 ye-Killer Exercises yokuxuba kwi-HIIT yakho yokuSebenza
• Lo Msebenzi woMzimba oPheleleyo we-HIIT usebenzisa ubunzima bomzimba ukutshisa iiCalories
• Olu qeqesho lomzimba lwe-HIIT lubonisa ukuba awuyidingi imilinganiselo yeswekile elungileyo
• Indawo yokuziJuxuza, eyiNdlu-enobuhlobo ye-HIIT engayi kubakhathaza abamelwane bakho (Okanye amaDolo akho)

Uqeqesho lweKettlebell:

• Le Kettlebell Workout Sculpts *Serious* Izihlunu
• Olu Celomngeni lweentsuku ezingama-30 zokuSebenza loMlo luya kuwomeleza uMzimba wakho uphela
• 5 IKettlebell eQalayo eQinisayo eQinisayo uMthambo Nabasanda kuzalwa bangakwazi
• Olu Workout olunamandla lweKettlebell luza kukunika amandla aMandla

Tabata:

• Umsebenzi oPheleleyo weTabata onokuwenza kwigumbi lakho lokuhlala
• Lo msebenzi kaTabata ophambeneyo uya kukutyumza ngemizuzu emi-4
• Olona luvo lubalaseleyo lokuQeqesha kwabaQala
• Olu qeqesho loMzimba lweTata olusemzimbeni oluvela kuShaun T yeyona ndlela iphambili ye-HIIT
• Umceli mngeni woSuku lweeNdawo ezi-30 zoSebenziso lweTata oluya kuthi ubile ngokungathi akukho Mso

IYoga:

• IYoga ebalulekileyo ibanga abaQalayo
• Thatha uMceli mngeni wethu weentsuku ezingama-30 weYoga ukuze ufumane u-Om wakho
• I-5 Yoga ibeka u-Hilaria Baldwin ufungela ngengqondo eZinzisiweyo kunye nomzimba oqingqiweyo.

Uphengululo lwe