Njira 9 Zatsopano komanso Zotsika mtengo Zopeza Bwino Panyumba

Zamkati

• Gwiritsani Ntchito Thupi Lanu
• Gulani Ogwiritsidwa Ntchito
• Onani Mfundo Zanu
• Gulani kuchokera ku Gyms
• Yimitsidwa
• Gulani Zida Zapaintaneti
• Gwiritsani Ntchito Ukadaulo
• Pitani Kuchotsera
• Pewani Mafashoni Olimbitsa Thupi
• Onaninso za

Munalembetsa ku membala wa gym wamtengo wapataliwo, kulumbira kuti muzipita tsiku lililonse. Mwadzidzidzi, miyezi yatha ndipo mwayamba kutuluka thukuta. Tsoka ilo, kuwonongeka kwachitika kale zikafika pachikwama chanu. Malinga ndi olemba a Ma Freakonomics, anthu amene amagula umembala wa malo ochitira masewera olimbitsa thupi amayerekezera kupezeka kwawo ndi 70 peresenti. Zotsatira zake, ndalama zopitilira $ 500 pamtengo wapachaka zimangokhala matumba a eni masewera olimbitsa thupi-ndipo osachita chilichonse m'chiuno mwanu.

Ngati mukuvutika kuti mupite kumalo ochita masewera olimbitsa thupi tsiku lililonse, yesetsani kukhala olimba kunyumba pamtengo wotsika.

"Ngakhale mulibe zida zapamwamba zoperekedwa ndi magulu othamanga, mutha kukwaniritsa zolinga zanu zolimbitsa thupi kunyumba," akutero katswiri wa ogula Andrea Woroch. Ndipo sizitanthauza kungopezeka mu DVD yolimbitsa thupi. Umu ndi momwe!

Gwiritsani Ntchito Thupi Lanu

Ma squats, pushups, ma triceps dips, ndi mayendedwe ena ambiri ndi njira zabwino zogwirira ntchito popanda mtengo wowonjezera wa zida.

"Mungathenso kupanga luso ndi zinthu zozungulira nyumba yanu. Mpando ndi chida chabwino kwambiri chopangira masitepe, ma triceps dips, ndi kuchepetsa pushups, pamene mabotolo amadzi kapena zitini za supu zingagwiritsidwe ntchito m'malo mwa zolemera zazing'ono zamanja."

Nanga za cardio? Tengani chingwe chodumpha! Chingwe chodumpha mphindi 10 chokha chimatha kukupatsirani kalori yemweyo ngati mphindi 30 pa chopondapo.

Gulani Ogwiritsidwa Ntchito

Zida zolimbitsa thupi ndi chimodzi mwazinthu zomwe zimagwiritsidwa ntchito bwino kwambiri.

"Kuphatikiza pa kusanthula Craigslist ndikugulitsa malonda aku garaja, mutha kuyang'ananso zosankha zomwe zapangidwanso pa intaneti pa Wayfair.com," akutero Woroch. "Pogula kwa wogulitsa payekha, onetsetsani kuti mwafufuza za mtunduwo ndikuyesa zidazo musanavomereze kugula."

Onani Mfundo Zanu

Monga ambiri aku America, mwina mumalipira zambiri pamalipiro anu a inshuwaransi yazaumoyo.

"[Kukhala] wokhala ndi mfundo zantchito kumatanthauza kuyika pachiwopsezo chochepa chazovuta zamalipiro azachipatala, ndikusankha omwe amapereka inshuwaransi yaumoyo amapereka zolimbikitsira mapulogalamu olimba," akutero Woroch. "Funsani ndi omwe amakupatsani mapulogalamu olimbitsa thupi omwe amapereka kuchotsera pa zovala zogwira ntchito, kubwereketsa zolimbitsa thupi, ndi kugula zida," akutero.

Gulani kuchokera ku Gyms

"Masewera olimbitsa thupi omwe akukonzanso-kapena kungopanga zida zawo zolimbitsa thupi-nthawi zambiri amagulitsa zinthu zawo zakale pamitengo yakupha," akutero Woroch. Amapereka lingaliro loyimbira mozungulira kuti adziwe ngati kuli malo aliwonse olimbitsira thupi omwe akugulitsa matayala akale, njinga zoyimilira, kapena mabenchi olemera.

Yimitsidwa

Njira zophunzitsira zoyimitsidwa - zomwe zimagwiritsa ntchito zingwe zingapo kuwonjezera pa kulemera kwa thupi - ndi njira yotchuka yolimbikitsira masewera olimbitsa thupi kunyumba popanda zida zolimbitsa thupi zazikulu kapena zodula.

"TRX ndi njira yodziwika bwino kwambiri koma imafuna ndalama zambiri. GoFit's Gravity Bar ndi zingwe zimapereka njira yotsika mtengo komanso imayenda mosavuta mukafika pamsewu, "akutero Woroch.

Gulani Zida Zapaintaneti

Nthawi zambiri mumatha kupeza malonda abwino pazovala zolimbitsa thupi ndi zowonjezera pa intaneti.

"Yerekezerani zotsatsa ndikupewa mtengo wotumizira ndi masamba ngati FreeShipping.org, omwe amapereka kuchotsera m'masitolo ogulitsa masewera. Mwachitsanzo, mutha kusunga $ 10 pakulamula $ 60 kapena kupitilira apo ndi coupon ya Finish Line," akutero Woroch.

Gwiritsani Ntchito Ukadaulo

Pali pulogalamu ya izo! "Pezani maupangiri aulere pa foni yanu ndi mapulogalamu monga GymGoal ABC, yomwe ili ndi masewera olimbitsa thupi 280 ndi machitidwe 52 olimbitsa thupi omwe amasinthidwa kukhala magawo anayi a ukadaulo. Muthanso kupeza makanema ophunzitsira aulere pa intaneti patsamba ngati BodyRock. Ngati mulipira chingwe TV, gwiritsani ntchito makanema olimbitsira m'mawa omwe amapezeka Discovery Fit & Health.’

Pitani Kuchotsera

Ogulitsa kuchotsera ndizothandiza pazinthu zofunikira zolimbitsa thupi monga ma DVD, mateti a yoga, mipira yolimba, zovala zolimbitsa thupi, ndi zina zambiri.

"Mwachitsanzo, mnzanga wina posachedwapa anapeza matumba a yoga ku TJMaxx kwa $ 5. iliyonse. Mabuloko ofanana ku REI amawononga $ 15 iliyonse, kupitirira 60 peresenti ya zomwe adalipira," akutero Woroch.

Pewani Mafashoni Olimbitsa Thupi

Shake Weight, aliyense? "Zinthu zomwe zimadzitamandira kuwonda mwachangu osachita khama nthawi zambiri zimakhala zabwino kwambiri kuti zisakhale zowona. Palibe kupweteka, kulibe phindu, kumbukirani? Osangotengeka ndikuwerenga ndemanga musanagule DVD yatsopano kapena yayikulu kwambiri," Woroch akutero .

Onaninso za