Umhlahlandlela Wakho Ophelele Wokusebenza Kwasekhaya

-Delile

• Ungakulungiselela Kanjani Ukusebenza Kwasekhaya
• Yazi inhloso yakho.
• Hlela indawo yakho.
• Sungula uhlelo.
• Thenga egiyeni elifanele.
• Izisetshenziswa Zokufaneleka kanye Negiya Lokujima Kwasekhaya
• I-Budget-Friendly, Izinsiza Eziyisisekelo
• Isisetshenziswa Sokuphakamisa Isisindo Ekhaya
• Amathuluzi Okutakula
• Izinsiza kusebenza ze-High-Tech kanye Nemishini Yokuqina Kwasekhaya
• Ukusebenza okuhle kakhulu kwasekhaya kwemigomo yakho
• Amavidiyo we-YouTube Workout:
• Izinhlelo Zokusebenza Zokuzivocavoca:
• Izinketho zokusakaza ku-inthanethi:
• Isisindo somzimba (Azikho izisetshenziswa):
• I-Cardio:
• Ukusebenza kwe-Ab:
• I-CrossFit:
• Ukuhamba ngebhayisikili:
• Ukuqeqeshwa Kwesikhawu Esiphezulu
• Ukuqeqeshwa kweKettlebell:
• Tabata:
• I-Yoga:
• Buyekeza kwe-

Akunandaba ukuthi usebenzisa izesuli ezingaki ukuhlanza imishini, ijimu lingazizwa njengesitsha se-petri ngakho konke ukugula ongakucabanga. Umswakama ocisha umoya, amazinga okushisa aqandayo, nesimo sezulu esingesihle kungenza ukubaleka ngaphandle, ukuqwala izintaba nokuzivocavoca kungabekezeleleki ngezinye izikhathi. Futhi zanele, futhi izindleko zamakilasi e-boutique fitness studio zizokhuphuka zifane nerenti yakho yanyanga zonke. Njengoba kunezici eziningi eziphikisana nawe, ukugcina inqubo yokuqina yokuqina, ehambelana nesabelomali kubonakala kungabuzwa.

Impendulo? Ukujima kwasekhaya. Akuzona nje kuphela izikhathi zokujuluka kwamagumbi okuhlala mahhala (futhi zizizwa zinenhlanzeko ethe xaxa), kodwa futhi ziyangeneka futhi ziyafinyeleleka kubantu abaningi — ikhwalithi ebalulekile, uma kubhekwa amaphesenti angaphezu kwama-80 abantu abadala baseMelika abangahlangabezani nemihlahlandlela enconyiwe yabo bobabili imisebenzi ye-aerobic neyokuqinisa imisipha, ngokusho koMnyango Wezempilo Nezinsizakalo Zabantu wase-US.

Kepha uma ungenayo imali ekhanseli "yokukhansela sekwedlule isikhathi" ukukubopha ukuthi uziphendulele, ukubonisa njalo ukuzivocavoca kwakho okungu-1: 1 nawe — kungaba yinselele. Ngenhlanhla, ngokulungiselela okuncane, ungazibekela impumelelo. Sizokusiza ukuthi uhlele ngalo mhlahlandlela ukuze udale isimiso sokujima sasekhaya (nesikhala) ozosijabulela ngempela. (Okuhlobene: Amathiphu ayi-10 Wokubuyela Othandweni Ngokuzikhandla Lapho Kade Uphumile Enqoleni Isikhashana)

Ungakulungiselela Kanjani Ukusebenza Kwasekhaya

Uma ucabanga ukuthi uzokhipha umata we-yoga bese weqa ungene ohlelweni lokuzivocavoca olwenzelwe kahle ekhaya, ungamangala ukuthi akusikho konke ukuthi kulula. Udinga i-gameplan noma uzosala ubheke ekuhlanganisweni kwakho kwamabhendi amadala, enwetshiwe wokumelana naleyo dumbbell eyodwa, enothuli engazi nokuthi uzoqala ngaphi.

Yazi inhloso yakho.

Inombolo eyodwa ohlwini lwezinto okufanele zenziwe: Nquma ukuthi yini ofuna ukuyithola ekusebenzeni kwakho kwasekhaya. Ngabe ufuna ukuyeka ijimu ngokuphelele bese unamathela ezindleleni zasekhaya kuphela? Noma ufuna ukugcwalisa isikhathi sakho sokuzivocavoca noma istudiyo ngezinye izindlela zasekhaya ukuze kube lula? Lokhu kuzongena kwisitayela nobude bokuzivocavoca obukhethile ukukwenza, lapho ukukwenza, nemishini oyodinga. Isibonelo, uma ufuna ukukhansela ubulungu bakho beCrossFit bese uqala ukwenza uhlobo olufanayo lwama-WODs ngokuphelele ekhaya, kuzodingeka ukhulule isikhala esithe xaxa ekhaya lakho nesikhathi kusheduli yakho, kanye nesitoko ijimu yakho yasekhaya izinto ezinjengama-barbell kanye nezinsimbi zokudonsa. Kepha uma ushintshanisa amakilasi amabili we-barre ngesonto kwezinye izigaba zokusakaza, uzoba nokuguquguquka okuningi ngegiye (uma udinga noma yini), isikhathi nendawo. (Okuhlobene: Ngikhansele Ubulungu Bami Bejimu futhi Ngathola Isimo Esingcono Kakhulu Sempilo Yami)

Hlela indawo yakho.

Khetha indawo enekamelo lokungenani umata we-yoga — lokhu kufanele kube indawo enkulu ngokwanele yokwelula nokwenza izivivinyo ezingumgogodla — bese uzama ukugcina okokusebenza kwakho ngaphansi kombhede noma ekhabethe ukuze uvule isikhala uma ungekho sebenza phandle. Ungashintsha futhi ubuhle bakho bendawo ngokuya ngokuzivocavoca kwakho kokuzikhethela: Ukuzivocavoca nge-HIIT kungadinga isikhala esithe xaxa nendawo eqinile, kanti i-yoga noma ama-Pilates angenziwa cishe noma kuphi, ngisho nasendaweni yokulala.

Abahlala emafulethini kuzodingeka nokuthi bazi izinga lomsindo. Esikhundleni sokuqhumisa uhlu lwakho lokudlalwayo kusipikha, shelela amahedifoni angenazintambo angenakubanjwa entanjeni yakho, futhi awusoze wakhathazeka ngomsindo weLizzo "Good as Hell" ohambela umndeni nengane phezulu. Ungase ungakwazi ukushayelela phansi ama-dumbbell asindayo ngemva kwe-rep yokugcina ebabazekayo noma wenze ama-jump squats phakathi kwamabili, kodwa kukhona ezinye izindlela ezithule ezisebenza ngamaqembu afanayo emisipha (futhi uzizwe waneliseka njengoba uqeda).

• I-No-Jumping, Apartment-Friendly HIIT Workout Engazukubacasula Omakhelwane Bakho (Noma Amadolo Akho)
• 8 Izivivinyo Zokuphakamisa Izinqe Ezisebenza Ngempela
• Ukuzivocavoca Ngezandla Oku-5-Minute ngama-Dumbbells
• I-Ultimate Resistance Band Arm Workout
• I-Easy Abs Workout Engcono Kakhulu Yabesifazane

Sungula uhlelo.

Manje akusadingeki ukuthi ufike esitudiyo samabhayisikili ngo-6 ntambama. Kubukhali, ungazithola uhlehlisa ukusebenzisa kwakho ekhaya usuku olujabulisayo lwehora neNetflix. Maduze nje, ungahle weqe ukusebenzisa kwakho ekhaya ngokuphelele. Kunesixazululo esilula, noma kunjalo: Dala uhlelo oluhambisanayo, njengoba nje ungenza uma ubhalisela ikilasi lesitudiyo noma uya ejimini.

Ukufaka umqondo ofanayo ekusebenzeni kwakho kwasekhaya ngokuhlela ukuzivocavoca kwakho kuzokusiza unamathele kangcono kunqubo yakho. "Ngaleyo ndlela, uma othile ebuza ukuthi ningahlangana yini ku-5, ungasho ngobuqotho ukuthi, 'Uxolo, nginesivumelwano esibekiwe; kuthiwani ngo-4 esikhundleni salokho?'" USherri McMillan, umnikazi weNorthwest Personal Training eVancouver, Washington, phambilini Umumo.

Futhi khumbula ukuthi noma ngabe ukhetha ukusebenzela kuphi, ukungaguquguquki kubalulekile ekuboneni imiphumela: "Ngokuhamba kwesikhathi, umzimba wakho uzokwakha amandla, ukukhuthazela, nokuqina ngenxa njalo ukuvivinya umzimba, "uStephanie Howe, umgijimi we-CLIF Bar umgijimi omkhulu oneziqu zobudokotela kwezomsoco nokuzivocavoca isayensi, ngaphambilini Umumo. "Kuwukuphela kwendlela yokuthuthuka, kunethafa." Ukuze uthole indlela engcono kakhulu yokufaka ukusebenzisa kwakho ekhaya esimisweni sakho, cabanga ukuzibuza le mibuzo:

• Ngabe ukhuthazeka kakhulu ngaphambi kokuntwela kokusa, noma uthanda ukujuluka ngemuva komsebenzi?
• Singakanani isikhathi ofuna ukusinikela ekusebenzeni kwakho kwasekhaya?
• Ngabe uzoya kuyo wedwa noma nomlingani noma umuntu ohlala naye?
• Ngabe udinga ukusebenza ngokuzungeze uhlelo lwengane yakho, lozakwethu noma lwesilwane sakho sasekhaya?
• Uma usebenza ekhaya, ungaqinisekisa kanjani ukuthi ukujima kwakho akuthinti ukukhiqiza kwakho?
• Ngabe ufuna ukuholwa (ngohlelo lokusebenza lokuzivocavoca noma ukusebenzisa i-inthanethi okushunqayo) noma usuvele unalo uhlelo lokuzivocavoca yedwa?
• Ufuna ukujuluka kangakanani? (Uma impendulo ithi "kumanzisiwe," ukuqeqeshwa kwekhefu lesikhathi semini okungama-20 kungahle kungabi kuhle.)

Thenga egiyeni elifanele.

Ngaphambi kokuthi uthuke ngayo yonke imali ocabanga ukuthi kufanele uyisebenzise ukuze udale indawo yokuzivocavoca yasekhaya à la The Rock's "Iron Paradise," yazi ukuthi awudingi noma yimaphi amathuluzi amahle ukuze udale ukujima okuphumelelayo kwasekhaya. Eqinisweni, ukuvivinya umzimba kokumelana nesisindo somzimba njenge-calisthenics kungakusiza ukuthi usebenzise wonke umsipha owodwa. "I-Calisthenics ifaka phakathi ukusebenzisa umzimba wonke hhayi ukugcizelela imisipha ethile kuneminye," kusho uTee Major, umfundisi wezempi wase-U.S. I-Urban Calisthenics, utshelwe phambilini Umumo. "Engikhuluma ngakho ngamandla kusukela phansi ezinyaweni kuya ezihlokweni zeminwe yakho." Kulungile, awudingi isethi yama-dumbbells asindayo ukwakha imisipha.

Uma ufuna ukubamba amathuluzi okuzivocavoca ekhaya ambalwa ukuze uthathe ukuzivocavoca kwakho uye ezingeni elilandelayo noma ungeze okuhlukile kokujwayelekile kwakho, noma kunjalo, kunezinto eziningi ezingabizi (nezinye izinketho ezintsha eziphakeme zobuchwepheshe).

Izisetshenziswa Zokufaneleka kanye Negiya Lokujima Kwasekhaya

I-Budget-Friendly, Izinsiza Eziyisisekelo

Ingcezu yegiya eyisisekelo ongaba nayo: ukuzivocavoca noma umata we-yoga, ozokwenza umsebenzi wasephansi nokuzivocavoca okuyisisekelo okuningi ngokunethezeka. Ngaphandle kwalokho, ungakwazi ukukhulisa umzimba we-ampweight up notch ngamabhendi wokumelana, izintambo zeqa, nezinye izinsimbi zokuqina.

• Le Kit Yama-$20 Izokwenza Ukuzisebenzela Ekhaya Kubelula Kakhulu
• Izisetshenziswa Zejimu Yasekhaya Ezingabizi Ukuze Uqedele Noma Ikuphi Ukujima Kwasekhaya
• Ama-Amazon angu-11 athenga ukwakha i-DIY Home Gym engaphansi kwama- $ 250
• I-Travel Yoga Mats Ongayithatha Ukuze Ugeleze Nomaphi
• Izindophi Ezi-5 Ezinesisindo Ezizokunikeza Ukuzivocavoca Okubangela Ukubulala
• Amabhendi Okumelana Angcono Kakhulu kulo lonke uhlobo lokujima

Isisetshenziswa Sokuphakamisa Isisindo Ekhaya

Uma umcabango wokuzivocavoca ngaphandle kokuphakamisa okuthile okusindayo kukwenza ushayeke, cabanga ngokutshala imali kwamanye ama-dumbbells ekhwalithi ukuze ungadingi #SquatYourDog. Ngaphandle kwesethi efanele yezisindo (mhlawumbe zama isethi elula, ephakathi, nesindayo), ungahle uthande ukucabanga ngokuthenga i-kettlebell yesisindo esilinganisiwe. (Yisebenzise kule nkimbinkimbi ye-kettlebell elula yabaqalayo.)

• Ama-Dumbbell Angcono Kakhulu Ongawangeza Ejimini Yakho Yasekhaya
• Ama-Dumbbells Ahleleka Kakhulu Wokuthola Ukuzivocavoca Okuhle Ekhaya
• Izinsiza zeCrossFit Ozifunayo eGym Home Gym
• Isisetshenziswa Esingcono Kakhulu Sokusebenza Kwamandla HIIT, Ngokusho kwe-Fitness Pros
• Amagilavu ​​Ahamba Phambili Okuphakamisa Isisindo

Amathuluzi Okutakula

Ukubeka eceleni isikhathi namandla wokutakula kubalulekile njengokuzivocavoca kwakho uqobo. Kungani? "Uma ungathathi isikhathi esanele sokululama, uzoqhubeka nokuphula imisipha yakho futhi ngeke ubone izinzuzo ekusebenzeni kwakho," u-Alissa Rumsey, CSCS, RD, umqeqeshi womuntu siqu kanye ne-nutritionist eNew York, ngaphambilini. utsheleUmumo. Lokho kusho ukukhetha ukuhamba ngezinyawo esikhundleni sokugijima, imizuzu eyisishiyagalombili yokwelula esikhundleni se-Tabata, noma ukuthatha usuku lokuphumula. Ungase futhi ufune ukuba nedlanzana lamathuluzi wokutakula ekhaya:

• Amathuluzi Wokubuyisa Amasha Ahamba Phambili Wokuthi Uma Imisipha Yakho Ibuhlungu AF
• Lokhu Kuthengwa kwe-Amazon okungama- $ 6 Kuyindlela Engcono Kakhulu Yokubuyisa Engiyiphethe
• Ama-Roller ahamba phambili we-Foam for Recovery Muscle
• Theragun G3 Ingabe Ithuluzi Lokubuyisela Engingakaze Ngazi Ukuthi Ngilidinga
• Leli Thuluzi Lokubuyisela elingu- $ 35 Liyindlela Ehlukile Yesabelomali kuMassage Yokuthunyelwa Komzimba

Izinsiza kusebenza ze-High-Tech kanye Nemishini Yokuqina Kwasekhaya

Akunandaba noma ngabe ukuzivocavoca kwakho ekhaya kutholakala kangakanani, usengaphuthelwa ukuqeqeshwa okuvela kubaqeqeshi nabafundisi noma i-comradery ekusebenzeni njengeqembu. Yilapho impahla yokufaneleka ehlakaniphile ingena khona. Imikhiqizo efana ne-Mirror, ibhayisikili lika-Peloton kanye ne-treadmill, kanye nomshini wokugwedla i-Hydrow iletha okuhlangenwe nakho kwekilasi lomuntu siqu egumbini lakho lokuphumula nabaqeqeshi ababonakalayo abanikeza impendulo kanye nokujima okubukhoma nokufunwayo ongakulandela. Ukukhetha lezi zinto ezinkulu zamathikithi kungukutshala imali okuningi, noma kunjalo. I-Mirror ibiza cishe ama- $ 1,500 kanye ne- $ 39 yenyanga ekhokhelwa, ibhayisikili lePeloton lizokubuyisela emuva u- $ 2,245 no- $ 39 ngenyanga ngokubhaliselwe, kanti iHydrow inethegi yamanani engu- $ 2,200 enokubhaliselwe okungama- $ 38 ngenyanga. Yize lokho kungabonakala njengokuningi ongakusebenzisa ngaphambili, uma ngabe ubudlala ngomqondo wokukhansela ubulungu bakho bokuzivocavoca noma ukunciphisa kakhulu umkhuba we-yoga oshisayo, kungakufanelekela ukutshalwa kwemali ngokuhamba kwesikhathi.

• Izikebhe zokunyathelisa ezihamba phambili ezingaphansi kwe- $ 1,000 zokwenza i-At-Home Gym kusabelomali
• Amabhayisikili Okuzivocavoca Ekhaya Aletha Ukuzivocavoca Kokubulala
• Imishini ye-Elliptical ye-Killer At-Home Workout

Ukusebenza okuhle kakhulu kwasekhaya kwemigomo yakho

Manje njengoba usubeke igiya, sekuyisikhathi sokuthi ujuluke. Ngenhlanhla, kunezindlela ezingenakubalwa zokuthola imiyalo ebonakalayo kanye nezinhlelo zokuzivocavoca zangaphambi kokusetha, ibhonasi uma ujwayele umqeqeshi ekuqondisa ekuzivocavoca umzimba.

Amavidiyo we-YouTube Workout:

• Ama-akhawunti akwa-YouTube okufanele uwalandele ukuze uthole amavidiyo ahamba phambili wokuzivocavoca
• Uchungechunge olusha lwe-YouTube lwe-Ashley Graham oluthi "Ngiyabonga Bod" Lapha
• Ukusebenza Komdanso Wasekhaya Lapho Ufuna Nje Ukuxega
• Amavidiyo ama-YouTube e-YouTube ayi-10 wakho noma yini ogelezayo oyidingayo njengamanje
• Uhlu lokudlalayo lwasekhaya lwe-Shape's Workout

Izinhlelo Zokusebenza Zokuzivocavoca:

• Izinhlelo zokusebenza ezihamba phambili zokuLanda manje
• Izinhlelo zokusebenza ezihamba phambili zokuphakamisa isisindo sazo zonke izinhlobo zokuqeqeshwa kwamandla
• Izinhlelo zokusebenza ezinhlanu ze-HIIT Workout Okufanele Uzilandele Manje
• IClassPass yethule uhlelo lokusebenza lwamahhala lokuqeqeshwa komsindo olubizwa ngeClassPass Go
• Izinhlelo zokusebenza ezihamba phambili zokunciphisa isisindo
• Izinhlelo zokusebenza ezihamba phambili zamahhala zazo zonke izinhlobo zokuqeqesha
• Lungela ukuphakanyiswa okunzima ngezibuyekezo zakamuva zohlelo lokusebenza lwe-Sweat App

Izinketho zokusakaza ku-inthanethi:

• Lawa ma-Boutique Fitness Studios Manje Anikeza Amakilasi Okusakaza Ekhaya
• Le Platform Entsha Yokufaneleka Yokusakaza Bukhoma Izoshintsha Indlela Ozivocavoca Ngayo Phakade
• Lesi Sibuko Esihlakaniphile Se-Futuristic Senza Ukusakaza Okubukhoma Kusebenze Kakhulu Kakhulu
• Labaqeqeshi kanye neStudios Banikela Amakilasi Wamahhala Wokuzilolonga Ku-inthanethi Phakathi Kobhadane lweCoronavirus

Kepha awunayo * ukubheka kwenye indawo ukuthola imibono nokugqugquzela ngoba thina ube nakho konke ukusebenza kwasekhaya okudingayo ukuze ufinyelele imigomo yakho yokuqina, noma ngabe amandla ayo ayisisekelo noma ukuguquguquka. Zama ukuqalisa ngenye yalezi zindlela ezenzelwe ikamelo lokuhlala.

Isisindo somzimba (Azikho izisetshenziswa):

• Ukuzivocavoca Okuhamba phambili Kokuqina Komzimba Kokuthola Ukulingana Noma Kuphi
• I-No-Equipment Bodyweight WOD Ongayenza Noma Kuphi
• Zama Lokhu Kujima Kweladi Lomzimba Lapho Ungazi Okufanele Ukwenze Ejimini
• Zama u-Anna Victoria's Intense Bodyweight Shred Circuit Workout
• Ukuzivocavoca nge-bodyweight ka-Alexia Clark Kuzokusiza Wakhe iBurpee Engcono

I-Cardio:

• I-At-Home Cardio Workout Yokuthi Uma Kubanda Kakhulu Ukuphumela Ngaphandle
• Lokhu kuzivocavoca umzimba okugcwele komzimba yilokho okudingwa umkhuba wakho wokuzivocavoca umzimba
• Ungawashisa Kanjani amaKhalori angama-500 ngemizuzu engama-30
• Le Sekethe Yemizuzu eyi-10 Ingaba I-Cardio Workout Enzima Kakhulu Owake Uyenza
• Inselelo Yezinsuku ezingama-30 ye-Cardio HIIT Eqinisekisiwe Ukuthuthukisa Isilinganiso Senhliziyo Yakho

Ukusebenza kwe-Ab:

• Ukuzivivinya Okuqinile Kwe-Ab Ngeke Uphumelele
• Lawa yi-Ultimate Abs Workout Moves, ngokusho kwabaqeqeshi
• 9 Ukuzivocavoca Okuqinile Okukusondeza Ku-Six-Pack Abs
• Inselelo Yezinsuku ezingama-30 ye-Ab yokuqopha i-Flatter Abs Emavikini amane
• Ukuzivocavoca Ngeplank Isisu Esinamandla

I-CrossFit:

• I-Beginner-Friendly Workout ye-CrossFit Ongayenza Ekhaya
• I-No-Equipment Bodyweight WOD Ongayenza Noma Kuphi

Ukuhamba ngebhayisikili:

• I-30-Minutes Spinning Workout Ongayenza Wedwa
• I-20-Minute SoulCycle Workout Ongayenza Kunoma Iliphi Ibhayisikili

Ukuqeqeshwa Kwesikhawu Esiphezulu

• Zama Lo mjikelezo Wokujima We-HIIT Onomthelela Ophansi Ekhaya
• I-13 Killer Exercises Yokuxuba Ku-HIIT Yakho Yokuzivocavoca
• Lokhu Kusebenza Komzimba Ogcwele Kwe-HIIT Kusebenzisa Isisindo Somzimba Ukuze Ushise Amakhalori *Amakhulu*
• Lokhu kusebenza kweBodyweight HIIT Kufakazela ukuthi Awudingi Izisindo Zomjuluko Omuhle
• I-No-Jumping, Apartment-Friendly HIIT Workout Engazukubacasula Omakhelwane Bakho (Noma Amadolo Akho)

Ukuqeqeshwa kweKettlebell:

• Le Kettlebell Workout Sculpts *Serious* Imisipha
• Le nselelo Yezinsuku Ezingu-30 Yokuzilolonga Kettlebell Izoqinisa Umzimba Wakho Wonke
• 5 I-Kettlebell Esaqala Ukuhlanya Ijima Ngisho Nabasanda Kuqalwa Bangakwazi
• Le Workout Enzima Ye-Kettlebell Izokunikeza Ukuzuza Kamandla Okukhulu

Tabata:

• I-Full-Body Tabata Workout Ongayenza Egumbini Lakho Lokuhlala
• Lokhu kuqeqeshwa kwe-Crazy-Tough Tabata kuzokuchoboza ngemizuzu emi-4
• The Best Tabata Workout Wabasaqalayo
• Lokhu kuzivocavoca umzimba kweTataweight okuvela kuShaun T kuyindlela ejwayelekile ye-HIIT
• Inselelo Yezinsuku Ezingama-30 Zokuzivocavoca Nge-Tabata Ezizokwenza Ujuluke Njengokuthi Alikho Kusasa

I-Yoga:

• I-Essential Yoga Poses yabaqalayo
• Thatha Inselele Yethu Yezinsuku ezingama-30 ye-Yoga ukuze uthole i-Om On
• I-5 Yoga Ibeka U-Hilaria Baldwin Ufunga Ngomqondo Ogxilile Nomzimba Oqoshiwe

Buyekeza kwe-