Ungayakha Kanjani iGym yasekhaya engaphansi kwe- $ 150

-Delile

• Ukuzivocavoca kwezincwadi: Kumahhala
• I-pushups yezincwadi
• Incwadi ebuyisela emuva amaphuphu
• I-foam yama-foam: $ 25
• Ama-crunches wendabuko
• Ibhodlela lokuwasha izingubo
• Ukuzivocavoca usebenzisa amabhodlela elondolo yokuwasha
• Isethi yama-dumbbells: $ 15 +
• Isikwele esinama-dumbbells
• Intambo yeqa: $ 8– $ 20
• Ukuzivocavoca ngentambo kwe-Double Under

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Manje njengoba sesiphakathi kokuzihlukanisa kwe-COVID-19 nokuqhela komzimba (noma kwezenhlalo), mhlawumbe kubaluleke kakhulu kunanini ngaphambili ukuhambisana nesimiso sokuzivocavoca umzimba.

Kepha uphuka kanjani ukujuluka lapho kuvalwa amajimu, amapaki, nezindlela zokuhamba izintaba? Ngokuthola ubuciko!

Usebenzisa imishini ebiza kancane kanye nezinto ezivamile zasendlini osuvele ungumnikazi wazo, ungakha uhlelo lokuzivocavoca umzimba wonke eligcwele okuhlukahlukene.

Izinto ezivezwe lapha zibiza kahle, kepha ungakwazi ukuzitholela okungabizi kakhulu kubathengisi abaku-inthanethi noma abanesaphulelo. Ngakho-ke uzobe usethwe ngejimu enhle yasekhaya - noma ngabe ubhadane seludlulile.

Ukuzivocavoca kwezincwadi: Kumahhala

Ngabe kunezincwadi zokufunda noma zethebula lekhofi ezungeze indlu eziqoqa uthuli? Manje usungazisebenzisela ukucebisa umzimba wakho kanye nengqondo yakho!

I-pushups yezincwadi

UNick Occhipinti, ingcweti eqinisekisiwe yamandla nezimo (CSCS) kanye nomqeqeshi oqeqeshiwe (CPT), uncoma ukuthi kubekwe izincwadi ezimbili phansi ziqhelelene ngamamitha ayi-1-2.

Beka isandla esisodwa encwadini ngayinye bese uphusha.

Ukuba nezandla zakho ziphakanyisiwe ngamasentimitha angu-2-4 ukusuka phansi kuzokuvumela ukuthi wehle ungene ekujuleni, okwenza lokhu okuyisisekelo sokuzivocavoca ekhaya kube nzima kakhulu futhi kuphumelele.

"Lokhu kuvivinya umzimba kuzophonsela inselelo abaphenyi bakho, ama-deltoid angaphandle, kanye ne-triceps ngempumelelo," kusho u-Occhipinti.

Incwadi ebuyisela emuva amaphuphu

Yima encwadini yokufunda engamasentimitha angu-2-3 ubukhulu bese ubuyela emuva emgodini ojulile.

Ukuphakama okungeziwe ngaphansi konyawo lwakho lwangaphambili kwenza i-lunge ihambe ijule kunokujwayelekile kulokhu kuhluka okuyinselele kokuzivocavoca umzimba okuphansi, kusho u-Occhipinti.

Lokhu kwehlukahlukana kwe-lunge kushaya ama-quads ngenkathi kuyinselele ukuzinza komzimba okuphansi.

I-foam yama-foam: $ 25

Lawa ma-roller aqinile, kepha asekekayo asemqoka ekwenzeni izivivinyo eziyisisekelo zangemva kwamasu wokuqinisa asezingeni eliphambili, kusho uHeather Jeffcoat, owelapha ngokomzimba kanye nomqeqeshi we-Pilates oqinisekisiwe.

Ama-crunches wendabuko

1. Beka ubude obude ku-roller ukuze ukwazi ukuxhaswa kusuka ekhanda kuye emsileni.
2. Hlanganisa izandla zakho ngemuva kwekhanda lakho (kodwa ungadonsi entanyeni yakho).
3. Faka umoya ukuze ulungiselele, bese ukhipha umoya njengoba uphakamisa umzimba wakho ongenhla bese ugoqa. Donsa, wehlise, bese uphinda.

Khulisa ukuphakama kwe-crunch kancane kancane ngokuhamba kwesikhathi, kepha khumbula ukugcina phansi kwezimbambo zakho uthintane ne-roller foam, kusho uJeffcoat.

Thenga i-roller foam online.

Ibhodlela lokuwasha izingubo

Ubuhle bebhodlela lokuwasha izingubo ukuthi ungangeza amanzi ukwandisa ukumelana, kusho u-Alex Carneiro, umqeqeshi womuntu oqinisekisiwe.

Ngakho-ke, uma ilitha elilodwa lilula kakhulu, engeza amanzi amaningi ukwandisa isisindo sawo.

Ukuzivocavoca usebenzisa amabhodlela elondolo yokuwasha

Imigqa Eqondile Ye-Laundry Detergent - yamahlombe: Ukugcina okokuhlanza kusondele emzimbeni wakho, kukhiphe bese uwukhuphula uqonde ufike ezingeni lesifuba sakho ikakhulukazi ngamahlombe akho.

I-Laundry Detergent Swings - ye-glutes kanye nemisipha: Phakamisa i-detergent phansi bese uyivumela ukuthi iguqule phakathi kwemilenze yakho.

Amadolo akho kufanele agobe kancane phakathi nalokhu kuhamba. Shayela ngamandla izinkalo zakho phambili ukuhambisa okokuhlanza emoyeni. Isihlanza akufanele sihambe ngaphezu kwamahlombe akho, kusho uCarneiro.

Isethi yama-dumbbells: $ 15 +

Ama-dumbbells ashibhile futhi angasetshenziselwa izivivinyo ezahlukahlukene ezingasebenza umzimba wonke, kusho uNicole Ferrier, umqeqeshi wokuqina online.

Lezi zingcezu ezincane kodwa ezinamandla zemishini yokuzivocavoca zingasetshenziselwa ukuqinisa nokuthinta izingalo, imilenze namathanga, futhi kuze kube yimicu yomzimba oyisicaba nethoni.

Isikwele esinama-dumbbells

1. Bamba ama-dumbbells esifubeni, izinyawo zihlukaniswe ububanzi behlombe, futhi izinzwane zivele kancane.
2. Phusha izinkalo zakho emuva bese ugoba amadolo ngenkathi ubambe isifuba sakho siphezulu.

UFerrier uncoma ukwenza amasethi ama-3 we-10-15 reps. Imisipha eyinhloko ehlosiwe yi-glutes, quads, kanye nemisipha.

Thenga ama-dumbbells online.

Intambo yeqa: $ 8– $ 20

Ngubani ongazithandi izintambo zokugxuma? Ziyithuluzi elihle lokuzivocavoca futhi zingakubuyisela ezinsukwini zakho zokudlala.

Futhi zilungele ukuqhuma kwe-cardio, ezingabizi, futhi azithathi isikhala esiningi, kusho uFerrier.

Ukuzivocavoca ngentambo kwe-Double Under

Ngaphansi kokuphindwe kabili, intambo idlula ngaphansi kwakho kabili ngokugxuma okukodwa. Isihlakala sakho sizodinga ukuzungeza ngokushesha futhi uzodinga ukweqa ngaphezu kwamasentimitha ayisithupha ukufeza lokhu, kusho uFerrier.

Imisipha eyinhloko ehlosiwe ama-biceps namathole.

Thenga izintambo ze-inthanethi.