Useta njani ijim yasekhaya uyakufuna ngokwenene ukuzilolonga

Umxholo

• Inyathelo 1: Fumana isithuba esiLungileyo
• Inyathelo 2: Gcina iGym yakho yeKhaya
• ICardio
• Amandla
• Ukuchacha
• Inyathelo 3: Yenza iSicwangciso sokuGcina
• Inyathelo 4: Yila useto lwakho
• Inyathelo lesi-5: Yisebenzise kakuhle
• Uphengululo lwe

Masibe yinyani, ixabiso lobulungu bejim ngamanye amaxesha linokuba *kakhulu* kunexabiso layo lokwenyani. Kwaye kunye nokunyuka kokusebenza kwe-Intanethi kwizitudiyo zakho ezithandayo kunye nabaqeqeshi, kulula-kwaye kubiza kakhulu-kunangaphambili ukwakha unyamezelo kunye namandla avela kwinduduzo yekhaya lakho. Ke ukuba u-gung-ho malunga nokucima isicwangciso sakho sokomelela kwenyanga kunye nokuzibophelela kwipesenti ezi-100 ekhaya, kufuneka usete umthambo wasekhaya okunceda ukuba ufezekise iinjongo zakho.

Apha, isikhokelo sakho sinyathelo nenyathelo sokwenza indawo yokuzivocavoca yasekhaya kuyo nayiphi na indawo kulo naluphi na uhlahlo-lwabiwo mali.

Inyathelo 1: Fumana isithuba esiLungileyo

Ngaphambi kokuba uqalise ukujinga ii-kettlebells kunye nokwenza i-burpees, kufuneka wenze isigqibo apho ufuna ukuseta khona i-gym yakho yasekhaya. Okona kuncinci, isithuba kufuneka sibe negumbi elaneleyo kwimethi yeyoga, lelo lonke isithuba oya kuyidinga ukolula kwaye wenze imithambo engundoqo. Ukusuka apho, indawo ngqo yokuzivocavoca ekhaya iya kuxhomekeka kwigumbi onalo kunye nokusebenza ofuna ukukufeza. Ukuzivocavoca nge-HIIT kunokufuna indawo ethe kratya kunye nomhlaba oqinileyo (kodwa hayi-onzima kakhulu) wokutsiba ujikeleze, ngelixa i-yoga okanye ii-Pilates zokuzivocavoca zifuna indawo ethe kratya kunebhedi yeyoga. Iirejimeni yokuphakamisa okunzima ephethe zonke iintsimbi kunye neempempe ziya kufuna igumbi elipheleleyo.

Abahlali beeflethi, ukuba imeko yakho yokuhlala inkulu kunobungakanani bekhabhathi yokuhamba ( * khohlo * umona * ukukhwehlela * *, nikezela ikona engasetyenziswanga yegumbi lakho lokuhlala okanye igumbi lokulala kwiiseshini zakho zokubila. Indawo yangaphandle enjengevaranda ebanzi egumbini okanye ipatio inokusebenza ukuba imeko yemozulu yendawo kunye nemeko yokuhlala iyakuvumela oko. Kwaye ukuba unegumbi lokulala elisecaleni, iofisi engenanto, okanye igaraji engenamntu ecela ukuba isetyenziswe, ubethe iJackpot yasekhaya yokuzivocavoca.

Inyathelo 2: Gcina iGym yakho yeKhaya

Awudingi itoni yezixhobo okanye oomatshini abakhulu ukwenza ijim yakho yasekhaya ibe yindawo esebenzayo yokwenza umthambo. Ngapha koko, ezinye zezona zixhobo zibalaseleyo zokuzilolonga ekhaya ngokwenene zincinci kwaye azibizi.

ICardio

Ukuba uqinile kwindawo kunye nemali, gcina imali oyichithe kwitreadmill enkulu kwingxowa-mali yakho yeholide kwaye uthathe intambo yokutsiba (Thenga yona, $ 16, amazon.com) ye-cardio endaweni yoko. Ukwenza ubungqongqo ngamandla, sebenzisa intambo yokutsiba enesisindo, enzima kancinci ukujika, ukuze izihlahla zakho neengalo zakho zisebenze nzima ukuyigcina ijikeleza, uPete McCall, umqeqeshi wabucala kunye nomgcini wepodcast Konke malunga nokuLunga, uxelelwe ngaphambili Imilo. Sekunjalo, i-treadmills inokukunika ukutshisa okukhulu kwaye akufanele ihoywe ukuba unegumbi kwi-gym yakho yasekhaya-kwaye uthanda ukubetha ibhanti. Ezi treadmill zonke iindleko ezingaphantsi kwe- $ 1,000, ke unokuzibetha iinjongo zakho zomzimba kwaye uhlale kuhlahlo-lwabiwo mali.

Amandla

Kwaye akukho sidingo soomatshini abakhulu bekhebula ukufumana amandla omthambo ngaphakathi. Endaweni yoko, tyala imali kwi-kettlebell enye (Thenga yona, $ 70-425, kettlebellkings.com), iperi yee-dumbbells ezinokuhlengahlengiswa, iseti epheleleyo yee-dumbbells, kunye / okanye iseti yeebhendi zokumelana, ezikunika uxinzelelo olufanayo lwemisipha ngaphandle kokukhathazeka kokugcina. Nangona iibhola zokuzinza kunye ne-BOSU zinokuba luncedo kakhulu ekuqiniseni isiseko sakho kunye nokuphucula ibhalansi, kunokuba nzima ukuzigcina. Kungenxa yoko le nto ibhalansi yediski (Yithenge, $ 20, amazon.com), ethatha indawo eninzi njengepleyiti kwaye inikezela ngezibonelelo ezifanayo, zisebenza ngokugqibeleleyo kwimithambo yekhaya. (Kwaye ungaze uwajongele phantsi amandla okuhamba komzimba.)

Ukuchacha

Nokuba yeyiphi #TeamStrength okanye #TeamCardio, izixhobo zokubuyisela kwimeko yesiqhelo zibalulekile kwindawo yokuzivocavoca ekhaya. Ingcaphephe yokomelela u-Ellen Barrett, inkwenkwezi ye-Ellen Barrett Live: UGrace & Gusto DVD, uyazithanda iirola zogwebu kuba ziguquguquka kakhulu-ungazisebenzisa 'ukuxova' izihlunu, ukomeleza umbindi wakho, okanye njengesixhobo sokwenza i-yoga. Ngapha koko, uphando lubonisa ukuba ukukhupha izihlunu zakho rhoqo nge-foam roller kunokunceda ukunciphisa ukudinwa kwemisipha kunye nokukhathazeka, ukukhawulezisa ukubuyisa, kunye nokwenza ngcono ukusebenza kwemisipha ngokubanzi. Ngaphandle kwe-hunk ye-foam, cinga ukongeza izixhobo ekujoliswe kuzo njenge-Theragun (Yithenge, i-299 yeedola, theragun.com), esebenza njengonyango lokungcangcazela, kunye ne-roller eshushu nebandayo yonyawo (Yithenge, $ 15, gaiam.com) ukuthomalalisa iinyawo ezibuhlungu nezibuhlungu.

Khumbula, awunyanzelekanga ukuba uthenge yonke into kwindawo yokwenza umthambo ekhaya ngaxeshanye. Qala ngamaqhekeza ambalwa kwaye emva koko wakhe kancinci ukusuka apho. Ungonga imali nangakumbi ngokubeka ezinye izinto kuluhlu lwakho lomnqweno weeholide ezizayo okanye usuku lwakho lokuzalwa, Ivenkile kwiivenkile zemidlalo esele zisetyenzisiwe okanye kwintengiso yegaraji, skena i-Craigslist okanye indawo yentengiso ye-Facebook ngezinto zangaphambili, okanye utshintshe nabahlobo ujikeleze izixhobo zakho simahla. (Ingcebiso yePro: I-Reddit's r/homegym subreddit inoluntu lwamalungu ayi-157,000 anikezela ngeengcinga ezikrelekrele kunye nokuseta amabali empumelelo.)

Inyathelo 3: Yenza iSicwangciso sokuGcina

Ukuba ufuna ukupakisha itoni yezixhobo kwindawo encinci, ukugcinwa kubalulekile. Ngeendlela zokufunda ezincinci, thatha isitya sokugcina (Thenga, $ 26, wayfair.com) esinokutyibilika phantsi kwebhedi okanye isofa sakho ukubamba ibhedi yakho yeyoga, iibhendi zokumelana, izilayida, intambo yokutsiba kunye nezinye izinto ezincinci, eziphathwayo. Unokujika udonga olungenanto kwisisombululo sokugcina kunye nomququzeleli oxhonyiweyo (Thenga yona, $ 45, amazon.com), egcina zonke iibhendi zakho zingenantambo.

Kwiiseti zeedumbbells, uyakufuna i-compact weight rack (ukuba iseti yakho ayizanga nayo sele ikho). Le compact, i-A-frame rack (Thenga yona, $ 50, amazon.com) ibambe iiseti ezintlanu zee-dumbbells ukuya kuthi ga kwi-200 lbs, ke akufuneki ukuba ulalanise kubunzima ukugcina nje zonke izixhobo zakho zihleli kakuhle kwikona. Kwaye ukuqala ukuguqula ijimu yakho yasekhaya ibe yiParadesi yentsimbi kaDwayne 'The Rock' Johnson, uya kufuna into encinci enzima, njengale Shelf yeKona yoGcino lweMisa (Yithenge, $120, roguefitness.com). Imivalo yentsimbi yomelele ngokwaneleyo ukuxhasa iipleyiti zobunzima, ii-kettlebells, i-sandbags, iibhola zamayeza, iibhola ze-slam, kwaye ngokuqinisekileyo, i-boombox eya kudlala uLizzo (okanye uluhlu lokudlala oluphakamisayo lwe-Rock) ngokuphinda.

Inyathelo 4: Yila useto lwakho

Ukuba ukhe waya kwindawo yokuzivocavoca egcwele izixhobo kwaye akukho ndawo yokuba uzibukele usenza i-bicep curls, uyazi ukuba kubaluleke kangakanani ukusetwa kwendawo yokomelela. Kwijimu yakho yasekhaya, qiniseka ukuba unokukhanya okuninzi-nokuba kukukhanya kwendalo okuphuma ungene ngeefestile okanye kwiibhalbhu zokukhanya ezingaphezulu-ukuze ukwazi ukubeka iliso kwifomu yakho ngokulula.

Kwiphepha elifanayo, unokufuna ukongeza isibuko kwindawo yakho yokuziqeqesha, utshilo uBarrett. "Izibuko zilungile xa ucinga ngokuhamba-esipilini kukuvumela ukuba ube ngumyaleli wakho." Izibuko azinako nje ukuba sisixhobo esiluncedo sempendulo kwifomu yakho ngexesha lokuzilolonga, zinokukunceda ukuvula indawo, iyenze ibonakale inkulu kunokuba injalo, nto leyo enokukunceda uzive ucinezelekile kwindawo encinci yokuzivocavoca yasekhaya. Ukuba unohlahlo-lwabiwo mali oluphezulu kwaye ufuna into ephezulu kakhulu, cinga ukwenza utyalomali kwi-Mirror (Yithenge, $ 1,495, mirror.co), ekuvumela ukuba usasaze ukusebenza kwisixhobo esijongeka njenge-yep! -Njengesipili. Okanye iTonal (Yithenge, $2,995, tonal.com), umatshini wentambo obhityileyo oxhonywe eludongeni.

Ukuba uguqula ngokupheleleyo igumbi elisecaleni libe yindawo yokuzivocavoca yasekhaya, unokufuna ukugquma ikhaphethi ngomgangatho wokuzilolonga, onika umzimba wakho umqamelo ngelixa usenza umsebenzi ongundoqo okanye iintshukumo ze-plyo kwaye ikhusela umgangatho wakho ekubeni umtyibilizi. ukubila kuvuza. Umgangatho, ofana nalo usuka kwiDepo yaseKhaya (Yithenge, $19, ihomedepot.com), iza ngeziqwenga ezisikweri ezidityaniswayo njengephazili, yenzela ukufakwa lula.

Eyona nto ibaluleke kakhulu, coca indawo yokuzivocavoca yasekhaya yokuxinana kunye neziphazamiso ezinokuthi zibambe umdla wakho kude nokuzilolonga kwakho. Hambisa zonke ezo zihlangu uzikhabe okwesibini xa ubuyela ekhaya egumbini lakho kwaye ubeke ilaptop yakho emsebenzini kwidesika yakho. Ukuba ungumlandeli wokuzilolonga kwi-intanethi okanye usasaza, seta ikhompyuter yakho okanye iTV kumgangatho olungele ukulandela kunye nesiqhelo.

Inyathelo lesi-5: Yisebenzise kakuhle

Ngoku ngenxalenye elula: ukusebenzisa umthambo wasekhaya. Mema umhlobo wakho obefuna ukomelela kuloliwe ukuze eze nokubila nawe, cela iqabane lakho ukuba lityumze iqabane lakho i-WOD ecaleni kwakho, okanye ubethe nje umatshini wokunyathela kunye nobunzima bokuzilolonga wedwa.

Kanye njengejimu yokwenyani, uya kubona ezona zibonelelo ziluncedo xa uyindwendwela rhoqo.

Uphengululo lwe