Izingcezu Eziyi-16 Ezibalulekile Zezinsiza Zokuzivocavoca Zasekhaya

Abanye abantu bakhetha ukusebenzela ekhaya uma kuqhathaniswa no-a ejimini. Izizathu ziningi: ukuhamba okuncishisiwe, ukufinyelela okulula, nokuntuleka kobulungu obubizayo bejimu, ukubala nje okumbalwa. Sekukonke, izindawo zokuzivocavoca zasekhaya zinikeza ukunethezeka, ukuguquguquka, kanye nendawo yokuzivocavoca yomuntu siqu. Ngakho-ke, ayikho imodeli elingana neyodwa yokuthi ijimu yasekhaya kufanele ibukeke kanjani noma iyiphi into okufanele ibe nayo.

Noma kunjalo, kunezinye izingcezu ezibalulekile okufanele zifakwe endaweni esebenzayo yokuzivocavoca ekhaya. Lapha siqoqe izinto ezingcono kakhulu zejimu yasekhaya ngo-2023, noma ngabe amakhasimende akho afuna i-cardio, ukuqeqeshwa kwamandla, noma okokusebenza okusebenzayo.

Okuqukethwe
Uhlolojikelele lwemakethe yemishini yokuzivocavoca
Imishini ebalulekile yamajimu asekhaya
Isiphetho

Uhlolojikelele lwemakethe yemishini yokuzivocavoca

Imakethe yomhlaba wonke yokuzivocavoca yayibiza ama-US $ 7 million ngo-2022 futhi kulindeleke ukuthi ikhule ku-CAGR ka-4.8% ukuze ifinyelele e-US. $ 12 million ngasekupheleni kuka-2032.

Ukukhula okukhethekile kwemakethe yokuzivocavoca kudalwe ikakhulukazi ukuqwashisa okukhulayo emhlabeni jikelele ngezempilo nokuqina, odokotela nohulumeni beluleka abantu ukuthi bazivocavoce ukuze balondoloze impilo enempilo.

Osaziwayo, abagqugquzeli, nezihlabani zezemidlalo nabo bakhuthaza indlela yokuphila enempilo, ngaleyo ndlela bekhuthaza intsha ukuba yenze okufanayo. Ukuze kugcinwe imizimba enempilo, abantu baya ngokuya betshala imali ebulungwini bejimu noma bazakhela awabo izindawo zokuzivocavoca ekhaya, ngaleyo ndlela bakhuphule ukukhula kwemakethe yemishini yokuzivocavoca.

Imishini ebalulekile yamajimu asekhaya

Eminye yemishini yokuzivocavoca yasekhaya edume kakhulu ihlanganisa imishini ye-cardio, amathuluzi okuqeqesha amandla, igiya lokuqeqesha elisebenzayo, namathuluzi okubuyisela ukujima. Ngezansi sizobheka ngakunye.

Imishini ye-cardio ebalulekile

Ukufaka izivivinyo ze-cardio ohlelweni lokufaneleka kubalulekile ukuze uzuze indlela yokuphila elinganiselayo nenempilo. I-Cardio isiza ekuthuthukiseni impilo yenhliziyo, ukwehlisa umfutho wegazi, kanye nokushisa ama-calories.

Ukuzivocavoca kwe-Cardio kungenziwa kalula ekhaya, okwenza kube yisinqumo sokuqala lapho usetha indawo yokuzivocavoca ekhaya. Ngokusho kwedatha ehlaziya isabelo semakethe yemishini yokuqina yasekhaya yase-US, imishini yokuqeqeshwa kwenhliziyo nemithambo yegazi yayinjalo edingeka kakhulu umkhiqizo ngo-2022.

Ake sibheke imishini ebalulekile ye-cardio yamajimu asekhaya.

Imishini yokunyathela

Ama-treadmill asele ucezu lwemishini yokuzivocavoca oyintandokazi yokunciphisa umzimba nokugcina isimiso se-cardio yansuku zonke. Ngaphezu kwalokho, benza ukukhetha okuhle kubantu abafisa ukugcina isimiso sabo sokugijima ngaphandle kwezimo zezulu.

Nansi indlela yokukhetha i-treadmill:

• Uzimele: Uhlaka kufanele luhlale luzinzile futhi i-treadmill akufanele inyakaze ngenkathi igijima futhi ihamba. Uhlaka oluqinile kufanele lube nesisekelo esibanzi, esindayo, nesensimbi.
• Amandla emoto: Amandla amahhashi athinta ikhwalithi ye-treadmill nokusebenza. Thola injini enamandla amahhashi okungenani angu-1.5 ukuze isetshenziswe ngendlela evamile. Abagijimi kufanele bakhethe amahhashi angu-2.5 kuya kwangu-3.0 CHP.
• Usayizi webhande: Ibhande kufanele libe ngama-intshi angu-48 ubude nama-intshi angu-18 ububanzi uma ligijima. Kubantu abangabodwana abangamafidi ayisithupha noma ngaphezulu, kufanele kube amayintshi angu-52 ukuhamba namayintshi angu-54 ngokugijima.
• Iphaneli yokulawula: Umshini kufanele ube nezilawuli ezisebenziseka kalula
• Ukunciphisa: Umbhede wokugijima wekhwalithi ephezulu kufanele ubambe ukushaqeka ngokuphumelelayo, uqinisekise ukuzizwisa okushelelayo. Ukwengeza, ibhande eligijimayo kufanele lihlale lizinzile futhi linganyakazi ngokweqile ngesiteleka sonyawo ngalunye.
• Hlehlisa futhi wenqabe: I-treadmill kufanele ibe nokuhlehla okuncane okungu-10% kanye nesici sokwehla esihlinzeka ngokulingisa okuhle kwezimo zokugijima ngaphandle.
• Isivinini: Abagijimi kufanele bacabangele i-treadmill ehamba okungenani i-10mph noma ngaphezulu 

Amabhayisikili amile

A ibhayisekili elimile iyingxenye ebalulekile yejimu yasekhaya, enikeza ukuvivinya umzimba kwenhliziyo okunomthelela omncane oqinisa amalunga aphansi ngokukhomba ama-quadriceps, ama-hamstrings, amathole, nama-glutes. Ngaphezu kwalokho, ithoni umzimba ophansi futhi isiza ekunciphiseni isisindo.

Ukuthola ibhayisikili elikahle lendawo yokuzivocavoca yasekhaya cabanga ngalezi zikhombisi-ndlela:

Cost

Amabhayisikili amile azofakwa intengo ngokuya ngezici ezimbalwa, okuhlanganisa isisindo sawo, ukumelana, nokuthi anayo yini ithebhulethi eyakhelwe ngaphakathi noma uxhumano lwe-Wi-Fi.

• Amabhayisikili abizayo asindayo, anezilungiselelo eziningi, futhi anokumelana kazibuthe
• Amabhayisikili angabizi kakhulu anesisindo esincane futhi ahlinzeka ukumelana nokungqubuzana, ngokuvamile awanawo amaphilisi nezinye izici ezihlakaniphile.

izinhlobo

Amabhayisikili amile anezinhlobo ezimbili eziyinhloko:

• Ngqo: Lawa afana namabhayisikili endabuko futhi anesihlalo esiwumngcingo namaphedali ngezansi. Inikeza ukujima komzimba ogcwele.
• I-Recumbent: Lezi zifaka indawo yokuhlala ehlaliswe kakhudlwana. Lokhu kubenza bafaneleke kakhulu kubantu abanezinkinga zokulinganisela nokuhamba, ukuhlinzeka ngokusebenza okuhle ngaphandle kokubeka ingcindezi emzimbeni.

Ukulungiswa

Ibhayisikili elihle lokuzivocavoca livumela umsebenzisi ukuthi alungise ukuphakama kwesihlalo ngokuya ngobude baso kanye nohlobo lomzimba. Khetha amabhayisikili anobude besihlalo, indawo evundlile, nobude besibambo okulungisekayo.

Izinga lokuphikisa

Khetha amabhayisikili anikeza amazinga okumelana alungisekayo. Amazinga ahlukene wokumelana avumela ukushintsha ukushuba kokujima.

Khombisa ikhonsoli

Thola ibhayisikili elinekhonsoli yokubonisa ebonisa amamethrikhi afana nesivinini, amakhalori ashisiwe, ukushaya kwenhliziyo, ibanga, nesikhathi.

Noise

Thola ibhayisikili elingawukhiqizi umsindo. Umsindo ungabangela iziphazamiso ngesikhathi sokujima futhi uphazamise abanye abaseduze. 

Ukuphepha

Amabhayisikili omthombo anezici zokukhiya ukuze izingane zingakwazi ukuvula ibhayisikili ngephutha, okungase kubangele ukulimala.

Imishini yokuqeqesha amandla

Ukuqeqeshwa kwamandla kuhilela ukuzivocavoca okugxile ekuqiniseni nasekuqiniseni imisipha.

Ukuqeqeshwa kwamandla kubalulekile ekuthuthukiseni izinga le-metabolism, ukunciphisa amafutha omzimba, nokwandisa amathambo.

Ukuqeqeshwa kwamandla akudingi okokusebenza okuningi, okwenza kube lula ukugcina indawo yokuzivocavoca yasekhaya ngezinto ezimbalwa ezibalulekile. Lokhu kubandakanya:

Ama-dumbbells alungisekayo 

Ama-Dumbbell ayingxenye eguquguqukayo kakhulu futhi ebalulekile yemishini yokuzivocavoca yasekhaya. Aphelele ekuqeqesheni amandla, ukwakha izicubu ezithambile, nokuthuthukisa amazinga okuqina ewonke.

Avame ukusetshenziselwa ama-bicep curls, izandiso ze-tricep, nokucindezelwa kwamahlombe kanye nokuzivocavoca okunamandla njengamaphaphu, ama-squats, nama-deadlifts. Zisebenza ngempumelelo ekwenzeni i-toning, ukubumba, nokuqinisa imisipha ye-psyche ethonisiwe futhi echaziwe.

Ama-dumbbells alungisekayo zilungele ikakhulukazi izindawo zokuzivocavoca zasekhaya njengoba zithengeka futhi azithathi isikhala esiningi.

Lapho ukhetha ama-dumbell ejimini yasekhaya, cabangela izici ezilandelayo:

Isisindo

• Ama-dumbbell amaningi anesisindo esiphakathi kwamakhilogremu ayi-10 kuye kwangama-90, ngo-5-pound increments.
• Izisindo ezilungisekayo zingathwala noma yikuphi phakathi kuka-4.4lbs (2kg) kuya ku-88lbs (40kg) 

Material

Ama-dumbbell ensimbi kanye ne-heavy-duty plastic ayizinhlobo ezihlala isikhathi eside kakhulu zama-dumbbell alungisekayo. Ahlangene futhi kulula ukuwasebenzisa, angabizi, futhi ashesha kakhulu ukuwalayisha nokuwakhipha. 

Zingalungiswa zibe isisindo esifiselekayo, zizenze zilungele abaqalayo kanye nabathandi bokuqina bokuqina.

Gamba

Uma ukhetha ama-dumbbell alungisekayo wejimu yasekhaya, beka phambili ukunethezeka nokubamba. Khetha ama-dumbbell anezibambo eziklanywe ngendlela eqinile ezinikeza ukubamba okunethezekile, okunciphise ukuxineka ezandleni nasezihlakaleni. 

Ukwengeza, bheka ama-dumbbell anendawo engasheleli noma ukubamba okubhaliwe, njengoba lokhu kungathuthukisa ukuzinza futhi kusize ukuvimbela izingozi ngenkathi uzivocavoca.

Amabhendi wokuphikisa

Amabhendi wokuphikisa ayisindi futhi kulula ukuyihambisa, okwenza kube yisinqumo esihle sokusebenza ekhaya. Amabhendi okumelana angamathuluzi ahlukahlukene okuqeqesha amandla nokuvuselela.

Banikeza ukumelana lapho beluliwe futhi beqondisa amaqembu athile emisipha. Amnene emalungeni futhi anikeza inketho yokuzivocavoca ephumelelayo.

Ukujima kwebhendi ye-Resistance kungalungiswa ukuze kufane nokuqina kwanoma iyiphi ileveli yokufaneleka, okuyenza ifaneleke kubantu bayo yonke iminyaka namazinga okufaneleka. 

Uma uthenga amabhendi okumelana, bheka lezi zici:

izinhlobo

Amabhendi okumelana afika ngezinhlobo ezimbili eziyinhloko:

• Idizayini ye-loop evaliwe: Lezi zikhethwa ngenxa yokuhlukahluka kwazo
• Idizayini evulekile: Lokhu kunikeza ikhono lokwengeza ezinye izesekeli njengezibambo namabhande eqakala, ezinikeza induduzo eyengeziwe nokubamba

Amandla

Amabhendi okumelana asebenzisa isistimu enekhodi yombala ukuze abonise amandla awo, futhi amabhrendi ahlinzeka ngamakhodi awo ombala. 

Nokho, iqhinga elilula okufanele ulikhumbule liwukuthi: amabhendi anombala okhanyayo anamandla aphansi (5-10lbs noma 2.3-4.6kg) kuyilapho amabhande ombala omnyama enamandla amakhulu (25-30lbs noma 11.4-13.6kg). Khetha amabhrendi aqinile.

Material

Amabhendi endwangu ahlinzeka ngokujima okunomzimba ophansi kuyilapho amabhendi e-latex enikeza ukunwebeka okwengeziwe, yingakho ewenza afaneleke kakhulu ekuzilolongeni okuphezulu komzimba, ukwelula, nokuzivocavoca okuhlangene.

Amakhekhe

Amakhekhe enye ijimu yasekhaya eyintandokazi ebalulekile kubaqeqeshi bamandla. Ngokungafani nemishini evamile yokuphakamisa izinsimbi, ama-kettlebell asebenzisa amandla kanye nokunyakaza kwe-blastic okubandakanya amaqembu amaningi emisipha ngesikhathi esisodwa, okuwenza abe amathuluzi asebenzayo nasebenzayo okwakha amandla nokuthuthukisa ukukhuthazela kwenhliziyo nemithambo yegazi. Ngakho-ke benza okuhle ekusebenzeni komzimba ogcwele okuqondise amaqembu amakhulu emisipha njengezingalo, imilenze, iqolo, nomgogodla.

Lapho uthenga ama-kettlebell, bheka lezi zici:

Shape

Amabhola ensimbi amise okweqanda afika ngezisindo ezihlukahlukene, okuvumela uchungechunge lokuvivinya umzimba oluzokwenziwa.

Handle

Bheka insimbi epholishiwe noma isibambo esingagqwali okufanele siqine, sibushelelezi, futhi singabi banzi kakhulu noma sibe mncane kakhulu.

Isisindo

Ama-kettlebell afika ngezinhlobo eziningi zesisindo, kusukela cishe ku-8-24kg.

Imigoqo yokudonsa 

Imigoqo yokudonsa zenzelwe ukusiza abantu ukuba babe nomzimba ophezulu onamandla, onempilo. Ziyithuluzi elilula kodwa eliguquguqukayo elingasetshenziswa ukwenza inqwaba yokuzivocavoca eqondise imisipha engemuva, izingalo, nasemahlombe.

Cabangela lezi zici lapho ukhetha ibha yokudonsa yamajimu asekhaya:

izinhlobo

Imigoqo efakwe eminyango, imigoqo ebekwe odongeni, imigoqo ebekwe usilingi, kanye nemigoqo yokuma yamahhala yizinhlobo ezivame kakhulu zemigoqo yokudonsa yezindawo zokuzivocavoca zasekhaya. Khetha ngokuya ngendawo kanye nezidingo zokuzivocavoca ozifisayo.

Inombolo yamabhawudi

Ukuphepha kwebha yokudonsela phezulu kuhlobana ngokuqondile nenani lamabhawudi enawo. Amabha okudonsa avikelekile kufanele okungenani abe namabhawodi ayisithupha.

Gamba

Thola ibha yokudonsa enezinketho zokubamba ezihlukene, njengokubambelela okubanzi, ukubamba okuphakathi nendawo, nokubamba eduze. Izinti zokudonsa ezinamagwebu namakhava okubambelela athuthukisa ukunethezeka futhi anciphise ukucindezelwa ezandleni nasezihlakaleni. Izinsimbi zensimbi ezisezingeni eliphezulu noma izinsimbi ezisindayo zivame ukuhlala isikhathi eside futhi ziqine.

Imishini yokuqeqesha esebenzayo

Ukuqeqeshwa okusebenzayo kuhilela ukusetshenziswa kwamaqembu emisipha eminingi ngasikhathi sinye, ukukhuthaza ukusebenzelana okuvumelanayo kwemisebenzi yansuku zonke. Ukuqeqeshwa okusebenzayo kuthuthukisa amandla omzimba, ibhalansi, nokuhamba.

Ukuqeqeshwa okusebenzayo kudinga indawo engaphezulu ukuze wenze izivivinyo.

Thenga izinto zokusebenza ezidinga isikhala esincane kodwa ezinikezela ngokuzivocavoca okuhlukahlukene. Nazi izinhlobo zemishini yokuqeqesha esebenzayo yamajimu asekhaya:

Amabhola emithi

Amabhola emithi ziwucezu lwemishini evumelana nesabelomali futhi esebenza kahle yamajimu asekhaya athuthukisa umongo, ukuma, nempilo yomgogodla. Zisetshenziswa kakhulu ekusebenzeni okuyisisekelo okuhambisana nokuzivocavoca okufana nokugoqa, ukukhishwa, nama-twist aseRussia.

Bheka lezi zici zokuthenga ibhola lomuthi:

Isisindo

Abaqalayo kufanele baqale ukuqeqeshwa ngebhola lemithi engamakhilogremu angu-4-5. Abantu abanolwazi oluthile lokuqeqeshwa bangakhetha amabhola angu-7-8-pound. Abaqeqeshi bezinga eliphezulu kufanele bathenge ibhola elingamaphawundi angu-12.

Material

Amabhola erabha ahlinzeka ngokubamba okwengeziwe nokuqina. Amabhola okwenziwa ayathengeka futhi awaqali. Khetha ibhola elinokuthungwa njengoba linikeza ukubambelela ngesikhathi sokuzivocavoca lapho izandla zomsebenzisi zijuluka.

izinhlobo

Amabhola emithi afika ngezinhlobonhlobo ze-bouncy noma ezingekho-bouncy. Izinhlobo ze-bouncy zisetshenziselwa izivivinyo ezifana nokujikijela nokuphindaphinda. Izinhlobo ezingezona ze-bouncy zincanyelwa ukuzilolonga nokulawula.

Abaqeqeshi bokumiswa

Abaqeqeshi bokumiswa bawutshalomali olukhulu kumajimu asekhaya. Basebenzisa isisindo somzimba ukuze banikeze ulwazi oluphelele noluguquguqukayo lokuqeqeshwa kwamandla kuwo wonke umzimba. Angasetshenziselwa ama-push-ups kanye nama-pull-ups ezenzweni ezingenhla zomzimba noma ama-glutes, ama-hamstrings, kanye nemizila eyisisekelo yomzimba ophansi.

Lapho ukhetha umqeqeshi omisiwe wejimu yakho yasekhaya, cabangela izici ezilandelayo:

ukuqina

Lapho ukhetha a umqeqeshi wokumiswa endaweni yakho yokuzivocavoca yasekhaya, beka phambili ukuphila isikhathi eside ngokukhetha isethi engakwazi ukumelana nokusetshenziswa kanzima. Bheka izintambo eziqinile neziwugqinsi, futhi uqinisekise ukuthi izibambo zenziwe ngerabha yekhwalithi ephezulu noma igwebu ukuze zizisize zimelane nokuguga nokukhala. 

Ukwengeza, khetha i-mountain hardware namahange aqinile, aguquguqukayo, futhi okulula ukuwanamathisela. Lezi zici zizonikela ekuqineni kukonke nasekuthembekeni komqeqeshi wakho omisiwe.

Ukuphepha

Ukuphepha kubaluleke kakhulu ekusebenzeni kwabaqeqeshi abamisiwe. Bheka izinto zezinga lezimboni, ukuthungwa kwebhande okuqinisiwe, kanye nabaqeqeshi bokumiswa abanamandla okuthwala isisindo abanele.

Qinisekisa ukuthi amabhande azo, iziqeshana, amahange, nezikhwezi zenziwe ngezinsimbi eziqinile, ezihlala isikhathi eside njengengxubevange ye-zinc noma i-aluminium, nokuthi noma imaphi amaphini noma ukuthungwa kwendwangu ezindaweni zokuxhuma akufani futhi akulimele.

Induduzo

Bheka abaqeqeshi abamisiwe abanezibambo zenjoloba ukuze ugweme amabhamuza. Izibambo zenjoloba ezinezintambo zokubamba zingcono kakhulu, ngokuphambene nepulasitiki eqinile noma igwebu elishibhile elingase licasule futhi libangele amabhamuza. Idizayini yamahange kufanele ihloselwe ukunikeza induduzo ngesikhathi sokunyakaza, kanye nokuguga kwesimo sezulu. 

Izintambo zokulwa

Izintambo zokulwa nikeza ukuzijabulisa, okuguquguqukayo, nokujima okuphezulu. Asebenza kahle ekuzilolongeni komzimba ophansi okuthuthukisa amandla okuqhuma, ashise amakholori, akhuphule ukubekezela, athuthukise ukusebenzelana, futhi akhe imisipha.

Cabangela lezi zici ngaphambi kokuthenga intambo yempi:

Material

Bheka izintambo zempi ezenziwe nge-poly dacron, into eqinile ekwazi ukumelana nokugqokwa namanzi.

ubude

Izintambo zempi zitholakala ngobude obuthathu obuyinhloko: 30 (kunconyiwe uma isikhala silinganiselwe), 40 (ngokuvamile zilungele abasaqalayo), kanye namafidi angu-50 (kulabo abanokufaneleka okuphakathi kuya kokuthuthukile). 

Ubukhulu

Izintambo zempi zitholakala ngokuqina okubili: izintambo ezingu-1.5-intshi nezingu-2-intshi. Intambo engu-1.5-intshi ilungele ukujima kwe-cardio, kuyilapho intambo engu-2-intshi ilungele amandla omzimba nokubamba okuthuthukisiwe kulabo abanezandla ezincane.

Imishini yokuqeqesha isisindo somzimba

Ukuzivocavoca umzimba kusebenzisa isisindo somzimba njengokumelana futhi kudinga amathuluzi amancane, okwenza kube uhlobo oluhle lokuzivocavoca lwabaqalayo.

Ukuzivocavoca umzimba kusiza ukwakha imisipha ethambile, ukuqinisa amalunga namathambo, nokugcina umzimba unempilo.

Lezi yimishini yokuqeqesha isisindo somzimba ehamba phambili yamajimu asekhaya:

Omata beYoga

Omata beYoga ziyingxenye ebalulekile yanoma iyiphi indawo yokuzivocavoca yasekhaya ehlomele kahle. Banikeza ukusekelwa komcamelo wokuzilolonga okusekelwe phansi kanye nokwelula futhi kupakishwa kalula futhi kugcinwe ngemva kokujima.

Izinto okufanele uzicabangele ngaphambi kokuthenga i-yoga mat zifaka:

Ubukhulu

Khetha umata owugqinsi onikeza i-cushioning nokusekelwa ngesikhathi sokujima. I-yoga mat ekahle ingu-4-5mm ubukhulu.

Material

Omata be-Yoga batholakala ngezinto ezintathu ezibalulekile: i-PVC, i-TPE (i-thermoplastic elastomer), nezinto zemvelo (okungukuthi ukotini nejute). I-PVC iyinto ehlala isikhathi eside kakhulu, kuyilapho i-TPE i-eco-friendly. Kanjalo namacansi kakotini kodwa adinga ukuwashwa njalo.

yesimomfanekiso

Ukuthungwa kwe-yoga mat kudlala indima ebalulekile ekuthuthukiseni ukunethezeka komuntu siqu ngesikhathi sokuzilolonga. Omata bezitikha banomumo onzima, okubenza bafanelekele ukuma kwe-yoga okuqinile. Ngaleso sikhathi, amacansi e-PVC abushelelezi, okungenzeka aholele ekusheleleni ngesikhathi sokusebenza kwe-sweater.

Ab amasondo 

Ab amasondo bayiqhawe emhlabeni wokujima kwe-ab. Ingqikithi eqinile isekela wonke umzimba, futhi amasondo e-ab ayithuluzi elinamandla lokuthoniza ingxenye emaphakathi nomzimba ongaphezulu.

Izinto okufanele uzicabangele lapho uthenga isondo le-ab zifaka:

ukuqina

Ukuqina kuncike ezintweni ezisetshenziselwa ukukhiqiza isondo le-ab. Isondo eliwugqinsi, lensimbi engagqwali lihlala isikhathi eside kunepulasitiki.

Gamba

Bheka izibambo okulula ukuzibamba, njengezibambo zegwebu nezibambo ezingasheleli.

Wheels

Amasondo akwa-Ab anesondo elilodwa kuya kwamane, okwenza kube nokuqina uma amasondo engeziwe anawo.

Amapharamitha

Amapharamitha kungenye ithuluzi elibalulekile lama-gyms asekhaya. Bakha amandla kanye nemisipha ngokusebenzisa umzimba ophezulu okunomthelela ophezulu futhi bathuthukise ukuhamba kwezihlakala.

Cabangela lezi zici ngaphambi kokuthenga ama-parallette:

Material

Ama-parallette ezinkuni abhekwa njengento ekhululekile, i-PVC ithengeka kakhulu, futhi ama-parallette ensimbi ahlala isikhathi eside. Khetha izinto ezihambisana nezidingo zakho.

Isisindo

Isisindo somthamo wama-parallettes ngokuvamile sisuka ku-200 siye ku-450lbs.

Ubude nobubanzi

Khetha amapharamitha anobude nobubanzi obufanele izinga lakho lokufaneleka nokusetshenziswa okuhlosiwe. Ubude obujwayelekile busuka ku-12-24 amayintshi, kanti ububanzi bungahluka kusuka ku-12-18 amayintshi. Cabangela ukunethezeka kwakho kanye nokuzivocavoca ohlose ukukuzama.

Amathuluzi wokutakula wokujima

Amathuluzi okubuyisela ukujima abalulekile ukuze kwandiswe ukugeleza kwegazi nokujikeleza futhi kuvimbele ubuhlungu bomzimba ngemva kokujima. Zibuye zisize ukunciphisa ukucinana nokuvuvukala, ukusheshisa ukulungiswa kwezicubu.

Nawa amathuluzi ambalwa okubuyisela ukujima enza ijimu yasekhaya enhle:

Amasondo egwebu

Amasondo egwebu ukusiza ukuphulukisa ubuhlungu bemisipha ngemva kokuzivocavoca, ukukhomba imisipha eqinile kanye nokusebenza ngokweqile ngokusebenzisa ama-massage yezicubu.

Sebenzisa i-foam roller emhlane, ezinqulwini, emilenzeni, ezingalweni, nakwezinye izingxenye zomzimba ukunciphisa amafindo emisipha.

Cabangela lezi zici ngaphambi kokuthenga i-foam roller:

Ubuningi

Abaqalayo kufanele basebenzise i-roller yegwebu elithambile (elincane kancane) ngaphambi kokudlulela kumarola aminyene (aqinile). Ama-roller aminyene akhethwa ngenxa yokuqina kwawo okwengeziwe.

Usayizi

Khetha usayizi ofanelana nezidingo zakho, njengerola elide lokuzivocavoca umzimba ogcwele noma elincane lamaqembu emisipha eqondisiwe.

Izibhamu zokubhucunga

Izibhamu zokubhucunga futhi ukusiza ukuphulukisa ubuhlungu bemisipha ngokukhomba imisipha ethile. Leli thuluzi lokubhucunga linikeza isixazululo esilula sokuthola ukukhululeka kwezinhlungu zemisipha kusukela ekululameni kwejimu yasekhaya.

Izinto okufanele uzicabangele ngaphambi kokuthenga isibhamu sokubhucungwa zihlanganisa:

Uhlobo

Isibhamu sokubhucunga esinezilungiselelo eziningi zokucindezela kanye nezinamathiselo singcono kakhulu njengoba singasetshenziswa kokubili ukulungisa umzimba okuvamile kanye nokukhululeka kokwelapha.

Ukulinganisa

Ama-amplitudes amaningi ezibhamu zokubhucunga asukela ku-6-16 millimeters. Inzwa ilingana ngokuqondile ne-amplitude. Abantu abaningi babekezelela imilayezo engu-10-12mm ngokukhululeka.

Izici ezengeziwe zejimu yasekhaya

Ezinye izinto ezibalulekile ze-gym yasekhaya yilezi:

Izibuko zasodongeni

Izibuko zasodongeni ziyingxenye ebalulekile yamajimu asekhaya, okuvumela abantu ukuthi bahlole ukuma kwabo ngesikhathi sokujima njengoba ukuma okungalungile kungaholela ekulimaleni.

Ngaphezu kwalokho, abathanda ukufaneleka bangabheka ukuqhubeka kwabo, bahlole amafomu abo, futhi bathuthukise ukufaneleka kwabo. Ngaphezu kwalokho, izibuko zibonisa ukukhanya, okukhanyisa igumbi futhi kungabenza babukeke makhulu.

Ubukhulu nobukhulu

Izinyawo ezintathu kuya kwezinhlanu ziwusayizi omuhle wezibuko zokuzivocavoca zasekhaya. Angalengiswa aqonde phezulu noma avundlile. Khonamanjalo, izibuko eziwugqinsi ongu-3-5mm zenza izibuko zokuzivocavoca ezifanele.

Ama-dumbbell nama-kettlebell racks 

Ukugcina ama-dumbbell nama-kettlebell kubalulekile ekugcinweni kwawo. Ngaphezu kwalokho, kufanele ahleleke ukuze afinyeleleke kalula futhi angathathi isikhala esiningi. Uma la mathuluzi engagcinwa endaweni, angase futhi abangele ingozi.

Cabangela lezi zici ngaphambi kokuthenga ama-dumbbell nama-kettlebell racks:

Ukwakhiwa

Ama-racks kufanele aqine futhi aqine. Ngakho-ke, bheka ama-racks enziwe ngezinto ezifana nensimbi.

Material

Futhi cabangela ukuklama nokuhleleka kwe-rack. Bheka izici ezifana nezibambi ezineraba noma izindawo ezingasheleli ukuze uvikele ama-kettlebell akho ekulimaleni futhi unikeze ukuzinza.

Isiphetho

Abathengisi embonini yokuqina bayasibona isidingo esikhulayo semishini yokuzivocavoca yasekhaya njengoba abathengi baya ngokuya bebeka eqhulwini impilo nokuqina. Lapha, sigqamise uhla lwemikhiqizo ebalulekile yejimu yasekhaya, ehlanganisa okokusebenza kwe-cardio, amathuluzi okuqeqesha amandla, igiya lokuqeqesha elisebenzayo, okubalulekile kwesisindo somzimba, amathuluzi okubuyisela ukujima, nezixazululo zokulondoloza.

Ukuqonda izidingo ezahlukahlukene, izintandokazi, kanye nesabelomali samakhasimende kubalulekile kubathengisi. Ngokukhetha ngokucophelela ukukhethwa kwemishini yokuzivocavoca yasekhaya yekhwalithi ephezulu, ehlala isikhathi eside, nephephile, abathengisi bangakwazi ukubhekelela le makethe ekhulayo. Khumbula ukuthi abathengi bayakwazisa ukunethezeka, ukwenza kube ngokwakho, kanye nokuguquguquka ezindleleni zabo zokufaneleka.

Uhlome ngale mininingwane yokuthi yini eyenza ukusetha kwejimu yasekhaya okuphumelelayo, qonda khona Chovm.com ukuze uphequlule izinkulungwane zemikhiqizo yokuzivocavoca yasekhaya etholakalayo.