Uyakha njani iGym yasekhaya engaphantsi kweedola ezili-150

Umxholo

• Ukuziqhelanisa neencwadi zezifundo: Simahla
• Iincwadi zesikhokelo
• Incwadi yokubhala ebuyisa umva
• I-roller foam: $ 25
• Iikhonkco zemveli
• Ibhotile yokuhlamba impahla
• Ukuzivocavoca usebenzisa iibhotile zokuhlamba impahla
• Iseti yeedumbbells: $ 15 +
• Isikwere esinee-dumbbells
• Intambo yokutsiba: $ 8- $ 20
• Kabini phantsi kokuzilolonga ngentambo

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ngoku ukuba siphakathi kwe-COVID-19 yokuzikhetha kunye nokuhamba ngokwasemzimbeni (okanye kwezentlalo), mhlawumbi kubaluleke ngakumbi kunangaphambili ukuhambisana nomsebenzi wokuzilolonga.

Kodwa usophula njani ukubila xa kuvaliwe iindawo zokuzilolonga, iipaki, neendlela ezonyukayo? Ngokwenza ubuchule!

Usebenzisa izixhobo ezinexabiso eliphantsi kunye nezinto eziqhelekileyo zasekhaya osele unazo, unokwakha inkqubo yokuzilolonga umzimba wonke egcwele iintlobo ngeentlobo.

Izinto eziboniswe apha zixabisa iindleko, kodwa unokukwazi ukuzifumana zitshiphu kubathengisi abakwi-Intanethi okanye kwizaphulelo. Ke uyakube usethelwe kwindawo efanelekileyo yokuzivocavoca ekhaya-nokuba ubhubhane udlulile.

Ukuziqhelanisa neencwadi zezifundo: Simahla

Ngaba unazo iincwadi zokufunda okanye iitafile zekofu ezijikeleze indlu eqokelela uthuli? Ngoku ungazisebenzisa ukutyebisa umzimba wakho kunye nengqondo yakho!

Iincwadi zesikhokelo

UNick Occhipinti, ingcali eqinisekisiweyo yamandla kunye nemeko (CSCS) kunye nomqeqeshi oqinisekisiweyo (CPT), ucebisa ukuba kubekwe iincwadi ezimbini emgangathweni malunga ne-1-2 yeenyawo ukuqelelana.

Beka isandla esinye kwincwadi nganye yokufunda kwaye unyuse phezulu.

Ukuba izandla zakho ziphakanyisiwe ii-intshi ezi-2 ukuya kwezi-4 emgangathweni ziya kukuvumela ukuba wehle ungene kwi-pushup, okwenza oku kube lula ukwenza umthambo ekhaya kube nzima ngakumbi kwaye usebenze ngakumbi.

"Olu qeqesho luza kwenza umngeni kubabhali bakho, iipropathi zangaphambili, kunye neetriceps ngokufanelekileyo," utshilo uOcchipinti.

Incwadi yokubhala ebuyisa umva

Yima kwincwadi yesifundo emalunga ne-2-3 ye-intshi ubukhulu kwaye ubuyele umva kwindawo enzulu.

Ukuphakama okungaphezulu kwenyawo yakho yangaphambili kwenza ukuba i-lunge ingene nzulu kunesiqhelo kolu luhlu lucelomngeni lomzimba osezantsi ekufuneka ulwenzile, utsho u-Occhipinti.

Umahluko we-lunge ubetha i-quads ngelixa ucela umngeni kuzinzo lomzimba osezantsi.

I-roller foam: $ 25

Ezi ziqina ziqinileyo, kodwa zinoxhaso olukhulu zilungele ukwenza imithambo esisiseko yangasemva kwiindlela eziphambili zozinzo, utshilo uHeather Jeffcoat, ingcali yezomzimba kunye nomqeqeshi oqeqeshiweyo wePilates.

Iikhonkco zemveli

1. Beka ubude kwi-roller ukuze uxhaswe ukusuka entloko ukuya kwi-tailbone.
2. Cofa izandla zakho ngasemva kwentloko yakho (kodwa ungatsali entanyeni yakho).
3. Inhale ukulungiselela, emva koko uphume njengoko uphakamisa umzimba wakho ongaphezulu kwaye uqokelele phezulu. Faka, hlisa, kwaye uphinde.

Yandisa ukuphakama kokuqhekeka kancinci kancinci ngokuhamba kwexesha, kodwa khumbula ukugcina ezantsi kweembambo zakho unxibelelana ne-foam roller, utshilo uJeffcoat.

Thenga i-foam roller kwi-intanethi.

Ibhotile yokuhlamba impahla

Ubuhle bebhotile yokuhlamba impahla kukuba ungongeza amanzi ukwandisa ukunganyangeki, utshilo u-Alex Carneiro, umqeqeshi oqinisekisiweyo.

Ke, ukuba ilitha enye ilula kakhulu, yongeza amanzi ukongeza ubunzima bayo.

Ukuzivocavoca usebenzisa iibhotile zokuhlamba impahla

Imigca ethe tye yokuhlamba impahla yokuhlamba iimpahla - ngamagxa: Ukugcina isicoci kufutshane nomzimba wakho, khupha umoya kwaye uwuphakamise ngokuthe ngqo kwinqanaba lesifuba sakho ikakhulu ngamagxa akho.

Ukuhlamba iimpahla zokuhlamba iimpahla - ngenxa yeglasi kunye nemisipha: Phakamisa i-detergent emhlabeni kwaye uyivumele ukuba ijike phakathi kwemilenze yakho.

Amadolo akho kufuneka agobe kancinci ngeli xesha lokuhamba. Ukuqhuba ngamandla ukuhambisa ihips yakho ukuqhubela isepha emoyeni. Izinto zokucoca akufuneki zihambe zingaphezulu kwamagxa akho, utshilo uCarneiro.

Iseti yeedumbbells: $ 15 +

I-Dumbbells ayibizi kakhulu kwaye inokusetyenziselwa iintlobo ezahlukeneyo zokuzilolonga ezinokusebenza kuwo wonke umzimba, utshilo uNicole Ferrier, umqeqeshi wokuqina komzimba kwi-Intanethi.

Ezi ziqwengana zincinci kodwa zinamandla okusetyenziselwa izixhobo ezinokusetyenziselwa ukomeleza kunye nokuthambisa iingalo, imilenze namathanga, nditsho nokuthambisa kunye nezihlunu ezingundoqo zethoni.

Isikwere esinee-dumbbells

1. Bamba i-dumbbells ngesifuba, iinyawo ububanzi begxalaba ngaphandle, kunye neenzwane ezithe zavela.
2. Cofa isinqe sakho umva kwaye ugobe amadolo ngelixa ubambe isifuba sakho siphakamile.

UFerrier ucebisa ukuba wenze iiseti ezi-3 ukuya kwezi-10 ukuya kwezi-15 zeempendulo. Izihlunu eziphambili ekujoliswe kuzo zii-glutes, quads, kunye ne-hamstrings.

Thenga iidumbbells kwi-intanethi.

Intambo yokutsiba: $ 8- $ 20

Ngubani ongathandi iintambo zokutsiba? Zisisixhobo esihle sokuzilolonga kwaye zinokubuyisa kwiintsuku zakho zokudlala.

Ziyinto enhle kakhulu yokuqhuma kwe-cardio, ayithengi, kwaye ayithathi indawo eninzi, utsho uFerrier.

Kabini phantsi kokuzilolonga ngentambo

Ngaphantsi kabini, intambo idlula ngaphantsi kwakho kabini ngokutsiba kube kanye. Isandla sakho siya kufuna ukujikeleza ngokukhawuleza kwaye kuya kufuneka utsibe ngaphezulu kweesentimitha ezi-6 ukufezekisa oku, utsho uFerrier.

Izihlunu eziphambili ekujoliswe kuzo zii-biceps kunye namathole.

Thenga iintambo zokutsiba kwi-intanethi.