Izixhobo ezili-16 eziBalulekileyo zeZixhobo zokuGcina eKhaya

Abanye abantu bakhetha ukuzilolonga ekhaya ngokuchasene ne-a Ijim. Izizathu zininzi: ukuhamba okuncitshisiweyo, ukufikelela lula, kunye nokunqongophala kobulungu bejimu ebiza imali eninzi, ukubalula nje ezimbalwa. Lilonke, iijimu zasekhaya zibonelela ngokulula, ukuguquguquka, kunye nemeko yobuqu yokuzilolonga. Ke ngoko, akukho modeli inobungakanani obulingana nayo yonke into yokuba indawo yokuzivocavoca yasekhaya kufuneka ijongeke njani okanye sesiphi isixhobo ekufuneka sibe nayo.

Nangona kunjalo, kukho iziqwenga ezibalulekileyo ekufuneka zibandakanye indawo yokusebenzela ekhaya. Apha siqokelele ezona zinto zibalaseleyo zomthambo wasekhaya ngo-2023, akukhathaliseki nokuba abathengi bakho bafuna i-cardio, uqeqesho lwamandla, okanye izixhobo zokuzilolonga ezisebenzayo.

Isiqulatho
Isishwankathelo semarike yezixhobo zomthambo
Izixhobo ezibalulekileyo zokuzivocavoca ekhaya
isiphelo

Isishwankathelo semarike yezixhobo zomthambo

Imakethi ye-gym yehlabathi ibixabisa i-7 yezigidi zeedola zaseMelika ngo-2022 kwaye kulindeleke ukuba ikhule kwi-CAGR ye-4.8% ukufikelela ngaphaya kwe-US. $ 12 yezigidi ngokuphela kuka-2032.

Ukukhula okukhethekileyo kwemarike yejim kungenxa yokwanda kolwazi lwehlabathi malunga nempilo kunye nokomelela, kunye noogqirha noorhulumente becebisa abantu ukuba bazilolonge ngokwenza umthambo ukugcina impilo esempilweni.

Abantu abadumileyo, abaphembeleli, kunye nentshatsheli yezemidlalo nabo bakhuthaza indlela yokuphila esempilweni, ngaloo ndlela bekhuthaza abantu abaselula ukuba benze okufanayo. Ukugcina imizimba esempilweni, abantu baya betyala imali eninzi kubulungu bejim okanye bazakhela ezabo iindawo zokuzilolonga ekhaya, ngaloo ndlela bekhulisa ukukhula kwentengiso yezixhobo zokwenza umthambo.

Izixhobo ezibalulekileyo zokuzivocavoca ekhaya

Ezinye zezona zixhobo zidumileyo zomthambo wasekhaya ziquka izixhobo ze-cardio, izixhobo zokuqeqesha amandla, izixhobo zoqeqesho ezisebenzayo, kunye nezixhobo zokubuyisela ukuzilolonga. Apha ngezantsi siza kujongisisa nganye nganye.

Izixhobo ze-cardio ezibalulekileyo

Ukubandakanya umthambo we-cardio kwi-fitness routine kubalulekile ekufezekiseni indlela yokuphila ephilileyo kunye nempilo. I-Cardio inceda ekuphuculeni impilo yentliziyo, ukunciphisa uxinzelelo lwegazi, kunye nokutshisa iikhalori.

Ukuzivocavoca kweCardio kunokwenziwa lula ekhaya, okwenza kube yinto yokuqala yokukhetha xa useka i-gym yasekhaya. Ngokutsho kwedatha ehlalutya isabelo semarike yezixhobo zokuzilolonga zase-US, izixhobo zoqeqesho lwe-cardiovascular eyona ifunwa kakhulu imveliso ngo-2022.

Makhe sijonge izixhobo ezibalulekileyo ze-cardio kwiijimu zasekhaya.

Oomatshini bokunyathela

Ii-treadmills zihlala isiqwenga esizithandayo sezixhobo zokuzivocavoca zokunciphisa umzimba kunye nokugcina inkqubo ye-cardio yemihla ngemihla. Ngaphezu koko, benza ukhetho olufanelekileyo kubantu abanqwenela ukugcina inkqubo yabo yokubaleka ngaphandle kweemeko zemozulu.

Nazi iindlela zokukhetha i-treadmill:

• Isakhelo: Isakhelo kufuneka sihlale sizinzile kwaye i-treadmill ayifanele ishukume ngelixa ibaleka kwaye ihamba. Isakhelo esomeleleyo kufuneka sibe nesiseko esibanzi, esinzima, kunye nentsimbi.
• Amandla eemoto: Amandla ehashe achaphazela umgangatho we-treadmill kunye nokuzilolonga. Fumana i-motor enobuncinci be-1.5 yamandla omsebenzi oqhubekayo wokusetyenziswa kwesiqhelo. Abagijimi kufuneka bakhethe i-2.5 kwi-3.0 ye-CHP yamahashe.
• Ubungakanani bebhanti: Ibhanti kufuneka ibe malunga nee-intshi ezingama-48 ubude kunye nee-intshi ezili-18 ububanzi xa zibaleka. Kubantu abaziimitha ezintandathu ubude okanye ngaphezulu, kufanele ukuba yi-intshi ezingama-52 ukuhamba kunye ne-intshi ezingama-54 ukubaleka.
• Iphaneli yokulawula: Umatshini kufuneka ube nolawulo olulula ukulusebenzisa
• Ukunyusa: Ibhedi ekumgangatho ophezulu ebalekayo kufuneka ifunxe ukothuka ngokufanelekileyo, iqinisekise amava okuqhuba kakuhle. Ukongezelela, ibhanti elibalekayo kufuneka lihlale lizinzile kwaye lingahambi ngokugqithiseleyo ngonyawo ngalunye.
• Cofa kwaye unciphise: I-treadmill kufuneka ibe nobuncinci bokuthambekela kwe-10% kunye nesici sokwehla esibonelela ngokulinganisa okulungileyo kweemeko zokugijima ngaphandle.
• Ukukhawuleza: Iimbaleki kufuneka zithathele ingqalelo i-treadmill ehamba ubuncinci be-10mph okanye ngaphezulu 

Iibhayisekile ezimileyo

A ibhayisekile emileyo sisiqwenga esisisiseko sejimu yasekhaya, ebonelela ngemithambo yentliziyo enefuthe elisezantsi elomeleza amalunga asezantsi ngokujolisa kwi-quadriceps, i-hamstrings, amathole kunye ne-glutes. Ngaphezu koko, ithoni umzimba ophantsi kwaye inceda ekunciphiseni ubunzima.

Ukufumana ibhayisekile egqibeleleyo kwindawo yokuzivocavoca yasekhaya qwalasela ezi zalathisi:

ixabiso

Iibhayisekile ezimileyo ziya kunikwa amaxabiso ngokwezinto ezininzi, kubandakanya ubunzima bazo, ukuxhathisa, nokuba banayo ithebhulethi eyakhelweyo okanye uqhagamshelo lweWi-Fi.

• Iibhayisekile ezixabisa kakhulu zinzima, zinesetingi ezininzi, kwaye zinokumelana nemagnethi
• Iibhayisekile ezingabizi kakhulu zikhaphukhaphu kwaye zibonelela ngoxhathiso olusekwe kungquzulwano, rhoqo ngaphandle kweetafile kunye nezinye izinto ezikrelekrele.

iintlobo

Iibhayisekile ezimileyo zineentlobo ezimbini eziphambili:

• Ethe tye: Ezi zifana neebhayisekile zemveli kwaye zinesihlalo esimxinwa kunye neepedals ngezantsi. Ibonelela ngokuzilolonga umzimba wonke.
• I-Recumbent: Ezi zinto zibonisa indawo yokuhlala ethe kratya. Oku kubenza bafaneleke ngakumbi kubantu abanemiba yokulinganisela kunye nokuhamba, ukubonelela ngokusebenza kakuhle ngaphandle kokubeka uxinzelelo emzimbeni.

Ukulungelelaniswa

Ibhayisekile elungileyo yokuzilolonga ivumela umsebenzisi ukuba ahlengahlengise ukuphakama kwesihlalo ngokobude babo kunye nohlobo lomzimba. Khetha iibhayisekile ezinobude besihlalo, indawo ethe tye, kunye nokuphakama kwe-handlebar ezilungelelanisiweyo.

Inqanaba lokumelana

Khetha iibhayisekile ezinikezela ngamanqanaba okuxhathisa okuhlengahlengiswayo. Amanqanaba ahlukeneyo okuxhathisa avumela ukutshintsha ukuqina kokuzilolonga.

Bonisa ikhonsoli

Fumana ibhayisekile enekhonsoli yokubonisa ebonisa iimetrics ezifana nesantya, iikhalori ezitshisiweyo, ukubetha kwentliziyo, umgama kunye nexesha.

noise

Fumana ibhayisekile engavelisi ngxolo. Ingxolo inokubangela ukuphazamiseka ngexesha lokuzilolonga kwaye iphazamise abanye abakufutshane. 

Safety

Iibhayisekile ezinomthombo wokutshixa ukuze abantwana bangakwazi ukuvula ibhayisekile ngempazamo, oko kunokubangela ukwenzakala.

Izixhobo zoqeqesho zamandla

Uqeqesho lwamandla lubandakanya ukuzivocavoca okugxininisa ukuqinisa kunye nemisipha ye-toning.

Uqeqesho lwamandla lubalulekile ekuphuculeni izinga lemetabolism, ukunciphisa amafutha omzimba, kunye nokwandisa ukuxinana kwamathambo.

Uqeqesho lwamandla alufuni zixhobo zininzi, nto leyo eyenza kube lula ukugcina indawo yokuzivocavoca yasekhaya ngezinto ezimbalwa eziyimfuneko. Ezi ziquka:

Iidumbbells ezilungelelanisiweyo 

Iidumbbells zezona zinto ziguquguqukayo kwaye zibalulekileyo zesixhobo somthambo sasekhaya. Bagqibelele kuqeqesho lwamandla, ukwakha izihlunu ezibhityileyo, kunye nokuphucula amanqanaba empilo jikelele.

Zihlala zisetyenziselwa ii-bicep curls, i-tricep extensions, kunye nokucinezela amagxa kunye nokuzivocavoca okunamandla okufana nemiphunga, i-squats, kunye ne-deadlifts. Ziyasebenza kwi-toning, ukubumba, kunye nokomeleza izihlunu kwi-psyche ecacileyo kunye nethoni.

Iidumbbells ezilungelelanisiweyo zilunge ngakumbi kwiijim zasekhaya njengoko zifikeleleka kwaye azithathi ndawo kakhulu.

Xa ukhetha i-dumbell kwindawo yokuzivocavoca yasekhaya, qwalasela le miba ilandelayo:

ubunzima

• Uninzi lweedumbbells zinobunzima obuphakathi kwe-10 ukuya kwi-90 yeepounds, kwi-5-pound increments
• Ubunzima obuhlengahlengiswayo bunokuthwala naphi na phakathi kwe-4.4lbs (2kg) ukuya kwi-88lbs (40kg) 

imathiriyeli

Intsimbi kunye needumbbells zeplastiki zentsimbi zezona ntlobo zomelele kakhulu zeedumbbells ezilungelelanisiweyo. Zihlangene kwaye kulula ukuzisebenzisa, zingabizi, kwaye zikhawuleza ukulayisha kunye nokukhulula. 

Ziyakwazi ukulungiswa kubunzima obufunwayo, zibenze zilungele abaqalayo kunye nabathandi bokuqina bokuqina.

Grip

Xa ukhetha i-dumbbells ehlengahlengiswayo kwi-gym yasekhaya, beka phambili induduzo kunye nokubamba. Khetha iidumbbells ezinemiqheba eyilwe ngokwe-ergonomically enika ukubamba ngokukhululekileyo, ukunciphisa ubunzima ezandleni nasezihlahleni. 

Ukongezelela, khangela i-dumbbells kunye ne-non-slip surface okanye i-textured grip, njengoko oku kunokuphucula ukuzinza kunye nokunceda ukukhusela izingozi ngelixa uqhuba.

Iibhanti ezichasayo

Iibhanti ezichasayo zikhaphukhaphu kwaye kulula ukuzithutha, nto leyo ezenza zibe lukhetho olukhulu lokusebenza ekhaya. Iibhendi zokuchasa zizixhobo eziguquguqukayo zoqeqesho lwamandla kunye nokubuyisela kwisimo sangaphambili.

Banikezela ukuxhathisa xa besoluliwe kwaye bajolise kumaqela athile emisipha. Zithambile kumalungu kwaye zibonelela ngokhetho olusebenzayo lokuzilolonga.

Ukuzilolonga kwebhendi yeResistance kunokuhlengahlengiswa ukuze kuhambelane nobunzulu balo naliphi na inqanaba lokuzilolonga, nto leyo ebenza balungele abantu bayo yonke iminyaka kunye namanqanaba okuqina. 

Xa uthengela iibhendi zokuxhathisa, jonga le miba:

iintlobo

Iibhendi zokuchasa ziza kwiindidi ezimbini eziphambili:

• Uyilo oluvaliweyo: Ezi zikhethwa ngenxa yokuguquguquka kwazo
• Uyilo oluvulekileyo: Ezi zibonelela ngokukwazi ukongeza ezinye izixhobo ezifana nezibambo kunye neentambo ze-ankle, ezinika induduzo eyongeziweyo kunye nokubamba

amandla

Iibhendi zokuchasana zisebenzisa inkqubo enemibala enemibala ukubonisa amandla abo, kwaye iimpawu zibonelela ngeekhowudi zabo zombala. 

Nangona kunjalo, i-aa iqhinga elilula lokukhumbula: iibhendi ezinombala okhanyayo zinamandla aphantsi (5-10lbs okanye i-2.3-4.6kg) ngelixa iibhanti ezinombala omnyama zinamandla amakhulu (25-30lbs okanye 11.4-13.6kg). Khetha iibrendi eziqinileyo.

imathiriyeli

Iibhendi zelaphu zibonelela ngokusebenza komzimba osezantsi ngelixa iibhendi zelatex zibonelela ngakumbi, kungoko zibenza bafaneleke ngakumbi kwimithambo ephezulu yomzimba, ukolula, kunye nokuzilolonga ngokudibeneyo.

Iintsimbi

Iintsimbi yenye igym yasekhaya eyintandokazi ebalulekileyo kubaqeqeshi bamandla. Ngokungafaniyo nezixhobo eziqhelekileyo zokuphakamisa ubunzima, ii-kettlebells zisebenzisa i-dynamics kunye neentshukumo ze-blastic ezibandakanya amaqela amaninzi emisipha ngexesha elinye, okwenza kube zixhobo ezisebenzayo kunye nezisebenzayo zokwakha amandla kunye nokuphucula ukunyamezela kwe-cardiovascular. Ke ngoko zenza kube lula ukuzilolonga umzimba ogcweleyo ujolise kumaqela amakhulu emisipha efana neengalo, imilenze, umva kunye nombindi.

Xa uthengela iikettlebells, khangela ezi zinto:

ukumila

Iibhola zentsimbi ezimile okwe-oval ziza kubunzima obahlukeneyo, nto leyo evumela ukuba kwenziwe uluhlu lwemithambo.

Phatha

Khangela intsimbi ekhazimlisiweyo okanye isiphatho esingenasici esifanele ukuba somelele, sigudileyo, kwaye singabi banzi kakhulu okanye sicuthe kakhulu.

ubunzima

IiKettlebells ziza kuluhlu olubanzi lobunzima, ukusuka malunga ne-8-24kg.

Imivalo yokutsalela phezulu 

Imivalo yokutsala ziyilelwe ukunceda abantu ukuba babe nomzimba ophezulu onamandla, osempilweni. Zisisixhobo esilula kodwa esisebenzisekayo esinokusetyenziswa ukwenza uluhlu olubanzi lweendlela zokuzilolonga ezijolise kwimisipha yomqolo, iingalo, kunye namagxa.

Qwalasela le miba xa ukhetha ibha yokutsalela phezulu kwijimu yasekhaya:

iintlobo

Imivalo exhonywe emnyango, imivalo exhonywe eludongeni, imivalo efakwe kwisilingi, kunye nemivalo ekhululekileyo yizona ntlobo eziqhelekileyo zokutsalwa kwee-gyms zasekhaya. Khetha ngokwendawo kunye neemfuno zomthambo ozifunayo.

Inani leebholithi

Ukhuseleko lwebha yokutsalela phezulu lungqamana ngqo nenani leebholiti enazo. Imivalo yokutsala ekhuselekileyo kufuneka ibe neebholiti ezintandathu ubuncinane.

Grip

Fumana ibha yokutsala eneendlela ezahlukeneyo zokubamba, njengokubambelela okubanzi, ukubamba ngokungathathi hlangothi, kunye nokubamba ngokusondeleyo. Imivalo yokutsalwa enegwebu kunye nezigqumathelo zokubamba zongeza intuthuzelo kwaye inciphisa ubunzima ezandleni nasezihlahleni. Intsimbi yezinga eliphezulu okanye imivalo yetsimbi enzima idla ngokuhlala ixesha elide kwaye ihlala ixesha elide.

Izixhobo zoqeqesho ezisebenzayo

Uqeqesho olusebenzayo lubandakanya ukusetyenziswa kwamaqela amaninzi emisipha ngaxeshanye, ukukhuthaza ulungelelwaniso oluhambelanayo kwimisebenzi yemihla ngemihla. Uqeqesho olusebenzayo luphucula amandla omzimba, ukulinganisela, kunye nokuhamba.

Uqeqesho olusebenzayo lufuna indawo engaphezulu yomhlaba ukwenza umthambo.

Thenga izixhobo zokuqala ezifuna indawo encinci kodwa zibonelela ngeendlela ezahlukeneyo zokuzilolonga. Nazi iintlobo zezixhobo zoqeqesho ezisebenzayo kwijimu yasekhaya:

Iibhola zeyeza

Iibhola zeyeza sisixhobo esilungele uhlahlo lwabiwo-mali kunye nesisebenzayo sezixhobo zokuzivocavoca zasekhaya eziphucula i-core, posture, kunye nempilo yomqolo. Zisetyenziswa ikakhulu kwimisebenzi ephambili ecaleni kwemithambo efana ne-crunches, ii-rollouts, kunye nee-twist zaseRussia.

Jonga le miba yokuthenga ibhola yeyeza:

ubunzima

Abaqalayo kufuneka baqale uqeqesho kunye nebhola yeyeza ye-4-5-pounds. Abantu abanamava oqeqesho olusebenzayo banokukhetha iibhola ezi-7-8 zeeponti. Abaqeqeshi bezinga eliphezulu kufuneka bathenge ibhola ye-12-pound.

imathiriyeli

Iibhola zerabha zibonelela ngakumbi ukubamba kunye nokuqina. Iibhola zeSynthetic ziyafikeleleka kwaye zinomdla kwabaqalayo. Khetha ibhola enomphezulu owenziweyo njengoko ibambelela ngexesha lokuzilolonga xa izandla zomsebenzisi zibila.

iintlobo

Iibhola zeyeza ziza kwiintlobo ze-bouncy okanye ezingekho-bouncy. Iintlobo ze-Bouncy zisetyenziselwa imithambo efana nokujula kunye nokuphindaphinda. Iintlobo ze-non-bouncy zikhethwa ngokuzinza kunye nokulawula ukuzivocavoca.

Abaqeqeshi bokumiswa

Abaqeqeshi bokumiswa batyala imali enkulu kwiijim zasekhaya. Basebenzisa ubunzima bomzimba ukuhambisa amava oqeqesho lwamandla abanzi kwaye aguquguqukayo kuwo wonke umzimba. Zingasetyenziselwa i-push-ups kunye nokutsalwa kweendlela eziphezulu zomzimba okanye i-glutes, i-hamstrings, kunye neendlela eziphambili zomzimba ophantsi.

Xa ukhetha umqeqeshi wokunqunyanyiswa kwijimu yakho yasekhaya, qwalasela ezi zinto zilandelayo:

ukuhlala ixesha elide

Xa ukhetha a ukunqunyanyiswa umqeqeshi kwijimu yakho yasekhaya, beka phambili ubomi obude ngokukhetha iseti enokumelana nokusetyenziswa ngokungqongqo. Khangela imitya eyomeleleyo kwaye engqindilili, kwaye uqinisekise ukuba izibambo zenziwe ngerabha ekumgangatho ophezulu okanye ugwebu ukuze zikwazi ukuxhathisa ukuguga nokukrazuka. 

Ukongeza, khetha i-hardware yokunyuka kunye nee-ankile ezomeleleyo, eziguquguqukayo, kwaye kulula ukuzincamathisela. Ezi mpawu ziya kuba negalelo kwisigxina kunye nokuthembeka komqeqeshi wakho omisiweyo.

Safety

Ukhuseleko lubaluleke kakhulu kuqeqesho lomqeqeshi omisiweyo. Khangela izixhobo zebakala lemizi-mveliso, ukuthungwa komtya okomeleziweyo, kunye nomthwalo owaneleyo wokuxhoma abaqeqeshi bokuxhoma.

Qinisekisa ukuba amaqhosha abo, iikliphu, iiankile, kunye nezinyusi zenziwe ngentsimbi eyomeleleyo, ehlala ixesha elide njenge-zinc alloy okanye i-aluminiyam, kwaye naziphi na izikhonkwane okanye ukuthungwa kwelaphu kwiindawo zokudibanisa zifana kwaye zingonakaliswa.

Thuzelo

Khangela abaqeqeshi abanqunyanyiswayo abaneziphatho zerabha ukuphepha amadyungudyungu. Izibambo zeRubber ezineentambo zokubambelela zingcono, ngokuchasene neplastiki eqinile okanye i-foam ephantsi enokucaphukisa kwaye ibangele amadyunguza. Uyilo lwe-ankile kufuneka lujolise ekunikezeni intuthuzelo ngexesha lokuhamba, kunye nokunxiba kunye nokukrazula kwemozulu. 

Iintambo zomlo

Iintambo zomlo nikezela ngokuzonwabisa, okuguquguqukayo, kunye nokuzilolonga okuphezulu. Zisebenza kakuhle kumzimba osezantsi ophucula amandla okudubula, ukutshisa iikhalori, ukwandisa ukunyamezela, ukuphucula ulungelelwaniso, kunye nokwakha izihlunu.

Qwalasela le miba phambi kokuthenga umtya wedabi:

imathiriyeli

Jonga iintambo zedabi ezenziwe ngepoly dacron, into ehlala ixesha elide exhathisa ukunxitywa kunye namanzi.

ubude

Iintambo zomlo zifumaneka ngobude obuthathu: 30 (kucetyiswa ukuba indawo incinci), i-40 (ilungele abaqalayo ngokubanzi), kunye neenyawo ezingama-50 (kwabo banokufaneleka okuphakathi ukuya phambili). 

ubungqingqwa

Iintambo zokulwa zifumaneka kwiintlobo ezimbini: i-1.5-intshi kunye ne-2-intshi iintambo. Intambo ye-1.5-intshi ilungele ukusebenza kwe-cardio, ngelixa intambo ye-2-intshi ilungile kumandla omzimba kunye nokuphucula ukubambelela kwabo banezandla ezincinci.

Izixhobo zokuqeqesha ubunzima bomzimba

Imithambo yomzimba isebenzisa ubunzima bomzimba njengoxhathiso kwaye ifuna ubuncinci bezixhobo, ibenza babe luhlobo olulungileyo lokuzilolonga kwabaqalayo.

Ukuzivocavoca umzimba kunceda ukwakha izihlunu ezibhityileyo, ukomeleza amalungu kunye namathambo, kunye nokugcina imetabolism esempilweni.

Ezi zezona zixhobo zibalaseleyo zoqeqesho lobunzima bomzimba kwijimu yasekhaya:

Imethi yeYoga

Imethi yeYoga ziyinxalenye ebalulekileyo yayo nayiphi na igym yasekhaya exhotyiswe kakuhle. Banikezela ngenkxaso ye-cushion kwi-floor-based and stretch exercises kwaye bapakishwa ngokulula kwaye bagcinwe emva kokusebenza.

Izinto ekufuneka uziqwalasele ngaphambi kokuthenga i-yoga mat ziquka:

ubungqingqwa

Khetha umathi otyebileyo obonelela nge-cushion kunye nenkxaso ngexesha lokuzilolonga. I-yoga mat efanelekileyo yi-4-5mm ubukhulu.

imathiriyeli

Iimethi zeYoga zifumaneka kwizinto ezintathu eziphambili: iPVC, iTPE (i-thermoplastic elastomer), kunye nezinto zendalo (okt umqhaphu kunye nejute). I-PVC yeyona nto ihleliyo, ngelixa i-TPE i-eco-friendly. Ngokunjalo neemethi zomqhaphu kodwa zifuna ukuhlanjwa rhoqo.

UkuCoca

Ubume be-yoga mat budlala indima ebalulekileyo ekwandiseni intuthuzelo yobuqu ngexesha lokuziqhelanisa. Iimethi ezincamathelayo zirhabaxa, nto leyo ezenza zilungele ukuma kweyoga. Ngeli xesha, iimethi zePVC zigudile, zinokukhokelela ekutyibilikeni ngexesha lokuzilolonga.

Ab amavili 

Ab amavili bangamaqhawe abalaseleyo kwihlabathi le-ab yokuzilolonga. Undoqo owomeleleyo uxhasa wonke umzimba, kwaye amavili e-ab sisixhobo esinamandla sokuthambisa i-midsection kunye nomzimba ongaphezulu.

Izinto ekufuneka ziqwalaselwe xa uthenga ivili le-ab ziquka:

ukuhlala ixesha elide

Ukomelela kuxhomekeke kwizinto ezisetyenziselwa ukwenza ivili le-ab. Ivili elishinyeneyo, elingenastainless ab lomelele ngakumbi kuneplastiki.

Grip

Jonga izibambo ekulula ukuzibamba, njengezibambo zogwebu kunye neziphatho ezingatyibilikiyo.

Wheels

Amavili e-Ab anevili elinye ukuya kwamane, enika uzinzo ngakumbi kunamavili anawo.

IiParalettes

IiParalettes sesinye isixhobo esibalulekileyo kwijimu yasekhaya. Bakha amandla kunye nezihlunu ngokusebenzisa impembelelo ephezulu yokuzivocavoca umzimba kunye nokuphucula ukuhamba kwesandla.

Qwalasela le miba phambi kokuthenga iiparallette:

imathiriyeli

Iiparallette zokhuni zithathwa ngokuba zikhululekile ngakumbi, iPVC ifikeleleka ngakumbi, kwaye iiparallette zetsimbi zomelele ngakumbi. Khetha umbandela ohambelana neemfuno zakho.

ubunzima

Ubunzima bobunzima beeparallettes busuka kuma-200 ukuya kuma-450lbs.

Ubude kunye nobubanzi

Khetha iiparalletti ezinobude kunye nobubanzi obulungele inqanaba lokufaneleka kwakho kunye nokusetyenziswa okujoliswe kuko. Ukuphakama okusemgangathweni ukusuka kwi-intshi ye-12-24, ngelixa ububanzi bunokwahluka kwi-intshi ye-12-18. Qwalasela intuthuzelo yakho kunye nemithambo oceba ukuyizama.

Izixhobo zokubuyisela ukuzilolonga

Izixhobo zokubuyisela ukuzilolonga zibalulekile ukwandisa ukuhamba kwegazi kunye nokujikeleza kunye nokuthintela ubuhlungu bomzimba emva kokusebenza. Bakwanceda ekunciphiseni ukuqina kunye nokuvuvukala, ukukhawuleza ukulungiswa kwezicubu.

Nazi izixhobo ezimbalwa zokubuyisela ukuzilolonga ezenza indawo enkulu yokuzivocavoca yasekhaya:

Abaqhubi be-Foam

Abaqhubi be-Foam Inceda ukuphilisa ukuqaqamba kwezihlunu emva kokuzilolonga, ukujolisa ixesha kunye nezihlunu ezisebenza kakhulu ngokusebenzisa i-massage yezicubu.

Sebenzisa i-foam roller emqolo, esinqeni, emilenzeni, kwiingalo, kunye namanye amalungu omzimba ukunciphisa amaqhina emisipha.

Cinga ngale miba ngaphambi kokuthenga i-roller foam:

mninzi

Abaqalayo kufuneka basebenzise i-roller ethambileyo (engaphantsi kwe-dense) ye-foam ngaphambi kokufudukela kwi-denser (enzima) rollers. Iirola ezixineneyo zikhethwa ngenxa yokuqina kwazo okongeziweyo.

ubungakanani

Khetha ubungakanani obuhambelana neemfuno zakho, njenge-roller ende yokuzivocavoca umzimba ogcweleyo okanye encinci kumaqela emisipha ekujoliswe kuyo.

Imipu yokuphulula

Imipu yokuphulula ikwanceda ukuphilisa ukuqaqamba kwezihlunu ngokujolisa kwizihlunu ezithile. Esi sixhobo se-massage sibonelela ngesisombululo esilula sokufumana isiqabu kwiintlungu ze-muscle ukusuka kwindawo yokuzivocavoca yasekhaya.

Izinto ekufuneka ziqwalaselwe phambi kokuthenga umpu wokuphulula umzimba ziquka:

uhlobo

I-massage gun enezicwangciso ezininzi zoxinzelelo kunye neziqhotyoshelo zingcono njengoko zingasetyenziselwa zombini ukugcinwa komzimba jikelele kunye noncedo lonyango.

Amplitude

Uninzi lwemipu ye-massage 'amplitudes ukusuka kwi-6-16 millimeters. Ukuziva kuhambelana ngokuthe ngqo ne-amplitude. Uninzi lwabantu luyinyamezela imiyalezo eyi-10-12mm ngokukhululeka.

Iimpawu ezongezelelweyo ze-gym yasekhaya

Ezinye izinto eziyimfuneko kwi-gym yasekhaya zezi:

Izibuko zaseludongeni

Izibuko zaseludongeni ziyinxalenye ebalulekileyo yeejimu zasekhaya, ezivumela abantu ukuba bajonge ukuma kwabo ngexesha lokuzilolonga njengoko ukungahambi kakuhle kunokukhokelela ekulimaleni.

Ukongeza, abathanda ukomelela banokujonga inkqubela yabo, bajonge iimo zabo, kwaye baphucule ukomelela kwabo. Ngaphezu koko, izibuko zibonisa ukukhanya, okukhanyisa igumbi kwaye kunokubenza babonakale bukhulu.

Ubungakanani kunye nobukhulu

Iinyawo ezintathu ukuya ezintlanu zilingana kakuhle nezipili zasekhaya ejimini. Zinokuxhonywa ngokuthe nkqo okanye ngokuthe tye. Okwangoku, izibuko ezi-3-5mm-thick zenza izibuko ezifanelekileyo zokuzilolonga.

I-Dumbbell kunye ne-kettlebell racks 

Ukugcina ii-dumbbells kunye neekettlebells kubalulekile ekugcinweni kwazo. Ngaphezu koko, kufuneka zilungelelaniswe ukuze zifikeleleke ngokulula kwaye zingathathi indawo enkulu. Ukuba ezi zixhobo azigcinwanga endaweni, zinokubangela ingozi.

Qwalasela ezi zinto ngaphambi kokuba uthenge ii-dumbbell kunye ne-kettlebell racks:

ukwakhiwa

IiRakhi kufuneka zomelele kwaye zomelele. Ngoko ke, khangela iiracks ezenziwe ngezinto ezifana nentsimbi.

imathiriyeli

Kwakhona qwalasela uyilo kunye noyilo lwe-rack. Jonga iimpawu ezifana nezibambi ezigqunywe ngerabha okanye iindawo ezingatyibilikiyo ukukhusela ii-kettlebell kunye needumbbells emonakalweni kwaye zinike uzinzo.

isiphelo

Abathengisi kwishishini lokomelela bayaliqonda imfuno ekhulayo yezixhobo zomthambo wasekhaya njengoko abathengi beye bebeka phambili impilo kunye nokomelela. Apha, siphawule uluhlu lweemveliso ezibalulekileyo zomthambo wasekhaya, ezibandakanya izixhobo ze-cardio, izixhobo zoqeqesho lwamandla, izixhobo zoqeqesho ezisebenzayo, izinto ezibalulekileyo zobunzima bomzimba, izixhobo zokubuyisela ukuzilolonga, kunye nezisombululo zokugcina.

Ukuqonda iimfuno ezahlukeneyo, ukhetho, kunye nohlahlo lwabiwo-mali lwabathengi ngundoqo kubathengisi. Ngokucoca ngononophelo ukhetho lwezixhobo ezikumgangatho ophezulu, ezihlala zihleli, kunye nezikhuselekileyo zokuzilolonga ekhaya, abathengisi banokuhlangabezana nale marike ikhulayo. Khumbula ukuba abathengi bayakuxabisa ukusebenziseka, ubuqu, kunye nokuguquguquka kwiindlela zabo zokomelela.

Uxhotyiswe ngolu lwazi kwinto eyenza ukusetwa kwejim yasekhaya esebenzayo, yiya kuyo Chovm.com ukukhangela amawaka eemveliso zomthambo zasekhaya ezikhoyo.