Uyisetha Kanjani Ijimu Yasekhaya Uzofuna Ukuzivocavoca

-Delile

• Isinyathelo 1: Thola Isikhala Esilungile
• Isinyathelo sesi-2: Gcina Ijimu Yakho Yasekhaya
• UCardio
• Amandla
• Ukubuyiselwa
• Isinyathelo sesi-3: Dala Uhlelo Lwesitoreji
• Isinyathelo 4: Yakha Isethaphu Yakho
• Isinyathelo sesi-5: Yisebenzise Kahle
• Buyekeza kwe-

Masibe ngokoqobo, izindleko zobulungu bejimu ngezinye izikhathi zingaba *kakhulu* kunevelu yakhona yangempela. Futhi ngokukhula kokujima okuku-inthanethi okuvela ezitudiyo zakho eziyintandokazi nabaqeqeshi, kulula-futhi ishibhile-kunangaphambili ukwakha ukubekezela namandla ngokunethezeka kwekhaya lakho. Ngakho-ke uma u-gung-ho ngokukhansela uhlelo lwakho lokuzivocavoca nyangazonke futhi uzibophezela kwipesenti eli-100 lasekhaya lokuzivocavoca ekhaya, udinga ukusetha ijimu yasekhaya ekusiza ukuthi ufeze izinhloso zakho.

Lapha, umhlahlandlela wakho wesinyathelo ngasinye wokwakha ijimu yasekhaya yanoma yisiphi isikhala kunoma isiphi isabelomali.

Isinyathelo 1: Thola Isikhala Esilungile

Ngaphambi kokuthi uqale ukuswayipha ama-kettlebells futhi wenze ama-burpees, udinga ukunquma ukuthi ufuna ukusetha kuphi ijimu yakho yasekhaya. Okungenani, isikhala kufanele sibe nendawo eyanele ye-yoga mat, okuyiso sonke isikhala oyodinga ukuzelula futhi wenze izivivinyo ezibalulekile. Ukusuka lapho, indawo eqondile yejimu yakho yasekhaya izoncika ekutheni unegumbi elingakanani kanye nokujima ofuna ukukufeza. Ukujima kwe-HIIT kungase kudinge isikhala esengeziwe nendawo eqinile (kodwa engenzima kakhulu) ukuze ugxume, kuyilapho ukujima kwe-yoga noma i-Pilates kudinga isikhala esithe xaxa kune-yoga mat. Uhlobo olusindayo lokuphakamisa olufaka zonke izinsimbi namakhwela luzodinga igumbi lonke lalo.

Abahlali basemafulethini, uma isimo sakho sokuhlala sikhulu kunosayizi wekhabethe lokungena (*ukukhwehlela* unomona *ukukhwehlela*), nikela ikhoneni elingasetshenzisiwe legumbi lakho lokuphumula noma igumbi lokulala ngezikhathi zakho zokujuluka. Indawo engaphandle efana nompheme ongemuva onamagumbi noma ivulandi ingasebenza uma isimo sezulu sendawo yakho nesimo sokuhlala sikuvumela. Futhi uma unekamelo lokulala eliseceleni, ihhovisi elingenalutho, noma igalaji elingenamuntu elicela ukusetshenziswa, ushaye i-jackpot yasekhaya yokuzivocavoca.

Isinyathelo sesi-2: Gcina Ijimu Yakho Yasekhaya

Awudingi ithani lemishini noma imishini emikhulu ukuze wenze ijimu yakho yasekhaya ibe yindawo esebenzayo yokuzivocavoca. Eqinisweni, ezinye zemishini engcono kakhulu yokujima yasekhaya empeleni mincane futhi ayibizi.

UCardio

Uma ubambene ngesikhala nemali, yonga imali ongayisebenzisa kumshini wokunyathelisa omkhulu wesikhwama sakho seholide bese uthatha intambo yokugxuma (Buy It, $16, amazon.com) esikhundleni se-cardio. Ukwenza umfutho, sebenzisa intambo yokugxuma enesisindo, okusinda kancane ukujika, ngakho izihlakala zakho nezingalo zakho zizosebenza kanzima ukuyigcina ijikeleza, uPete McCall, umqeqeshi womuntu siqu kanye nomphathi we-podcast All About Fitness, utshelwe ngaphambilini Umumo. Noma kunjalo, imishini yokunyathela ingakunika ukushisa okukhulu futhi akufanele inganakwa uma unegumbi ejimini yakho yasekhaya-futhi uthanda nje ukushaya ibhande. Lezi treadmills zonke zibiza ngaphansi kuka- $ 1,000, ngakho-ke ungashaya imigomo yakho yokuqina futhi uhlale kubhajethi.

Amandla

Futhi asikho isidingo semishini emikhulu yekhebula ukuthola ukuzivocavoca amandla ngaphakathi. Esikhundleni salokho, tshala imali ku-kettlebell eyodwa (Thenga It, $ 70-425, kettlebellkings.com), ama-dumbbells angaguquguqukayo, isethi ephelele yama-dumbbells, kanye / noma a isethi yamabhendi okumelana, akunikeza i-muscle toning efanayo ngaphandle kokukhathazeka kwesitoreji esikhulu. Ngenkathi ukuqina kwamabhola nama-BOSU kungasiza kakhulu ekuqiniseni umnyombo wakho nasekuthuthukiseni ibhalansi, angaba nzima ukuwagcina. Kungakho amadiski ebhalansi (Buy It, $20, amazon.com), athatha isikhala esiningi njengepuleti futhi anikeze izinzuzo ezifanayo, asebenza kangcono kumajimu asekhaya. (Futhi ungalokothi uthathe phansi amandla okuhamba komzimba.)

Ukubuyiselwa

Kungakhathaliseki ukuthi #TeamStrength noma #TeamCardio, okokusebenza kokutakula kubalulekile ejimini yakho yasekhaya. Isazi sezokuzivocavoca u-Ellen Barrett, inkanyezi ye-Ellen Barrett Live: IGrace & Gusto DVD, ithanda ama-foam roller ngoba enza izinto eziningi-ungazisebenzisela 'ukuxova' imisipha, uqinise umnyombo wakho, noma njengesiphakamiso se-yoga poses. Eqinisweni, ucwaningo lubonisa ukuthi ukukhipha imisipha yakho njalo nge-foam roller kungasiza ukunciphisa ukukhathala nobuhlungu bemisipha, ukusheshisa ukululama, futhi kuthuthukise ukusebenza kwemisipha jikelele. Ngaphandle kwe-hunk ye-foam, cabanga ukungeza amathuluzi wokuthola okubhekiswe kuwo njenge-Theragun (Thenga It, $ 299, theragun.com), esebenza njengokwelashwa kokudlidliza, ne-roller yezinyawo eshisayo nebandayo (Ithenge, $ 15, gaiam.com) ukudambisa izinyawo ezibuhlungu nezibuhlungu.

Khumbula, asikho isidingo sokuthi uthenge yonke into yejimu yakho yasekhaya ngesikhathi esisodwa. Qala ngezingcezu ezimbalwa zokhiye bese kancane kancane wakhe ukusuka lapho. Ungagcina imali ethe xaxa ngokubeka ezinye izinto ohlwini lwakho lwezifiso ngamaholide azayo noma usuku lwakho lokuzalwa, uthenge ezitolo ezake zasetshenziswa noma ukuthengiswa kwegaraji, skena i-Craigslist noma i-Facebook Marketplace ngezinto zangaphambili, noma ushintshe nabangani ukushintshanisa okokusebenza kwakho Mahhala. (Ithiphu ye-Pro: I-Reddit's r / homegym subreddit inomphakathi onamalungu ayi-157,000 anikela ngemibono yobuhlakani nezindaba zokuphumelela.)

Isinyathelo sesi-3: Dala Uhlelo Lwesitoreji

Uma ufuna ukupakisha imishini yetoni esikhaleni esincane, isitoreji siyisihluthulelo. Ngezinqubo zokujima ezincane, thatha isiqukathi sesitoreji (Sithenge, $26, wayfair.com) esingaslayida ngaphansi kombhede wakho noma usofa ukuze ubambe i-yoga mat yakho, amabhande okumelana, izilayidi, intambo ye-jump, nezinye izingcezu ezincane eziphathwayo. Futhi ungaguqula udonga olungenalutho lube yisixazululo sesitoreji ngomhleli olengayo (Thenga It, $ 45, amazon.com), okugcina wonke amabhendi akho engenantambo.

Kumasethi ama-dumbbell, uzodinga irack yesisindo esihlangene (uma isethi yakho ingafiki neyodwa kakade). Le compact, A-frame rack (Thenga It, $ 50, amazon.com) iphethe amasethi amahlanu ama-dumbbells afinyelela kuma-200 lbs, ngakho-ke akudingeki ukuthi unciphise isisindo ukuze ugcine yonke imishini yakho ifakwe kahle ekhoneni. Futhi ukuqala ukuguqula ijimu yakho yasekhaya ibe yi-Iron Paradise kaDwayne 'The Rock' Johnson, uzodinga okuthile okusindayo, njengaleli Mass Mass Corner Shelf (Thenga It, $ 120, roguefitness.com). Amabha ensimbi aqine ngokwanele ukusekela amapuleti esisindo, ama-kettlebegs, ama-sandbag, amabhola emithi, ama-slam balls, futhi vele, i-boombox ezodlala i-Lizzo (noma uhlu lwadlalwayo oluphakamisayo lwe-The Rock) lapho liphinda.

Isinyathelo 4: Yakha Isethaphu Yakho

Uma uke waya endaweni yokuzivocavoca egcwele izinto zokusebenza futhi kungekho ndawo yokuthi uzibuke wenza ama-bicep curls, uyazi ukuthi kubaluleke kangakanani ukusetha kwangempela kwendawo yokuqina. Ejimini yasekhaya, qiniseka ukuthi unokukhanya okuningi-kungaba ukukhanya okungokwemvelo okusakazwa ngamawindi noma kusuka kuma-light over-ukuze ukwazi ukubuka ifomu lakho kalula.

Ngaso leso sikhathi, ungase ufune ukwengeza isibuko endaweni yakho yokuzivocavoca, kusho u-Barrett. "Izibuko zikulungele ukuzindla ngokuhamba-isibuko sikuvumela ukuba ube ngumfundisi wakho." Izibuko azigcini nje ngokuba yithuluzi eliwusizo lokuphendula ngefomu lakho ngesikhathi sokuzivocavoca, zingasiza futhi ukuvula isikhala, ukusenza sibonakale sikhulu kunalokho esiyikho, okungakusiza uzizwe ungaminyene kakhulu ejimini yasekhaya encane. Uma unesabelomali esiphezulu futhi ufuna okuthile okuphansi kakhulu, cabanga ngokutshala imali kwi-The Mirror (Thenga It, $ 1,495, mirror.co), ekuvumela ukuthi usakaze ukusebenza kudivayisi ebukeka-yep! -Njengesibuko. Noma iTonal (Buy It, $2,995, tonal.com), umshini wekhebula omncane ofakwe odongeni.

Uma uguqula ngokuphelele igumbi lokuphumula libe yindawo yokuzivocavoca umzimba yasekhaya, ungahle uthande ukumboza ukhaphethi nge-flooring yokuzivocavoca, okunikeza umzimba wakho isiguqo ngenkathi wenza umsebenzi oyisisekelo noma ukunyakaza kwe-plyo futhi kuvikela indawo yakho ekutholeni okushelelayo umjuluko uyaconsa. Iphansi, njengalena evela ku-Home Depot (Buy It, $19, homedepot.com), iza ngezingcezu eziyisikwele ezixhumene njengephazili, okwenza kube lula ukuyifaka.

Okubaluleke kakhulu, sula ijimu yakho yasekhaya emfuhlungwini neziphazamiso ezingase zisuse ukunaka kwakho ekuzilolongeni kwakho. Hambisa zonke lezo zicathulo ozikhahlela okwesibili ubuya ekhaya ungene ekhabetheni lakho bese ubuyisela ikhompuyutha yakho ephathekayo yomsebenzi phezu kwedeski lakho. Uma ungumlandeli wokujima oku-inthanethi noma osakaza-bukhoma, setha ikhompuyutha yakho noma i-TV ezingeni elingcono kakhulu lokulilandela kanye nohlelo.

Isinyathelo sesi-5: Yisebenzise Kahle

Manje ukuze uthole ingxenye elula: usebenzisa ijimu yakho yasekhaya. Mema umngane wakho obekade efuna ukuqinisa isitimela ukuze ajuluke nawe, cela umlingani wakho ukuthi agxobele uzakwenu i-WOD eduze kwakho, noma avele ashaye i-treadmill nezisindo ukuze azivocavoce eyedwa osula ingqondo.

Njengejimu yangempela, uzobona izinzuzo eziningi uma uyivakashela njalo.

Buyekeza kwe-