Upangiri Wanu Wonse Wogwirira Ntchito Kunyumba

Zamkati

• Momwe Mungakonzekerere Kugwiritsa Ntchito Kunyumba
• Dziwani cholinga chanu.
• Konzani malo anu.
• Konzani ndondomeko.
• Sungani pa zida zoyenera.
• Zida Zolimbitsa Thupi ndi Zida Zogwirira Ntchito Kunyumba
• Bajeti Yabwino, Zida Zoyambira
• Zida Zokwezera Weight Panyumba
• Zida Zobwezeretsa
• Zida Zapamwamba komanso Makina Olimbitsa Thupi Panyumba
• Zochita Zabwino Kwambiri Panyumba Pazolinga Zanu
• Makanema a YouTube Workout:
• Mapulogalamu olimbitsa thupi:
• Zosankha Zotsatsira Paintaneti:
• Thupi lolemera (Palibe Zida):
• Cardio:
• Kugwiritsa Ntchito Ab:
• CrossFit:
• Kupalasa njinga:
• Maphunziro a Interval High-Intensity:
• Maphunziro a Kettlebell:
• Tabata:
• Yoga:
• Onaninso za

Ngakhale mutapukuta zida zingati, malo ochitira masewera olimbitsa thupi amatha kumva ngati mbale ya petri pamatenda aliwonse omwe mungaganizire. Kuchepetsa chinyezi, kutentha kozizira, komanso nyengo yovuta kumatha kupangitsa kuthamanga panja, kukwera, komanso kulimbitsa thupi nthawi zina. Ndipo tengani zokwanira, ndipo mtengo wamakalasi olimbitsira masitolo udzafika pofanana ndi renti yanu ya mwezi uliwonse. Ndi zinthu zambiri zomwe zikukutsutsani, kukhala ndi chizoloŵezi cholimbitsa thupi chokhazikika, chogwirizana ndi bajeti kumawoneka ngati chinthu chosafunikira.

Yankho? Kulimbitsa thupi kunyumba. Sikuti thukuta lokhalokha limangokhala laulere (komanso limakhala laukhondo kwambiri), komanso ndi ofikirika komanso kufikirika kwa anthu ambiri - khalidwe lofunikira, poganizira kuti 80% ya achikulire aku America satsatira malangizo omwe zochitika zolimbitsa thupi komanso kulimbitsa minofu, malinga ndi Unduna wa Zaumoyo ku United States.

Koma ngati mulibe chindapusa cha "kuletsa mochedwa" kuti muyankhe, kuwonetsa nthawi zonse pakuchita masewera olimbitsa thupi 1: 1 - ndi inu nokha - kungakhale kovuta. Mwamwayi, ndi kukonzekera pang'ono, mukhoza kudzikhazikitsa nokha kuti mupambane. Tikuthandizani kuti mukhazikitse ndi bukhuli popanga chizolowezi cholimbitsa thupi kunyumba (ndi malo) chomwe mungasangalale nacho. :

Momwe Mungakonzekerere Kugwiritsa Ntchito Kunyumba

Ngati mukuganiza kuti mungotsegula maseŵera a yoga ndikudumphira muzochita zolimbitsa thupi zapakhomo, mungadabwe kuti si zonse. kuti zosavuta. Mufunika kupanga masewera kapena mudzasiyidwa mukuyang'ana magulu anu akale, otambasulidwa komanso dumbbell imodzi, yafumbi osadziwa poyambira.

Dziwani cholinga chanu.

Nambala imodzi pamndandanda woti muchite: Sankhani zomwe mukufuna kuti mutuluke kunyumba kwanu. Kodi mukuyang'ana kuti musiye masewera olimbitsa thupi ndikutsatira njira zapakhomo zokha? Kapena mukufuna kuwonjezera masewera olimbitsa thupi kapena situdiyo ndi zochitika zina zapakhomo kuti musavutike? Izi zithandizira kalembedwe komanso kutalika kwa zolimbitsa thupi zomwe mungasankhe kuchita, mukamazichita, komanso zida zomwe mudzafunike. Mwachitsanzo, ngati mukufuna kuletsa umembala wanu wa CrossFit ndikuyamba kuchita ma WOD amtundu womwewo kunyumba, mungafunike kumasula malo ochulukirapo mnyumba mwanu ndi nthawi yanu, komanso sungani malo ochitira masewera olimbitsa thupi kunyumba kwanu. zinthu monga barbells ndi kukoka mipiringidzo. Koma ngati mukusintha makalasi awiri a barre pa sabata pamakalasi ena otsatsira m'malo mwake, mudzakhala osinthika kwambiri ndi zida (ngati mukufuna), nthawi, ndi malo. (Zogwirizana: Ndidayimitsa Umembala Wanga Wamasewera Olimbitsa Thupi Ndipo Ndili Ndi Moyo Wabwino Kwambiri)

Konzani malo anu.

Sankhani malo omwe ali ndi malo osachepera a yoga mat-awa ayenera kukhala malo okwanira kuti mutambasule ndikuchita masewera olimbitsa thupi-ndikuyesera kusunga zipangizo zanu pansi pa bedi kapena m'chipinda chosungiramo kuti muthe kumasula malo pamene mulibe. kugwira ntchito. Mutha kusinthanso mawonekedwe anu kutengera kulimbitsa thupi kwanu: Masewero a HIIT angafunike malo ochulukirapo komanso olimba, pomwe yoga kapena Pilates zitha kuchitika kulikonse, ngakhale pabalaza pabalaza.

Anthu okhala m'nyumba amafunikiranso kuzindikira phokoso. M'malo mongoyimba mndandanda wazosewerera pamakamba, tayikirani mahedifoni opanda zingwe omwe sangakodwe ndi chingwe chanu, ndipo simudzadandaula za kulira kwa Lizzo "Good as Hell" akupita kubanja ndi mwana pamwamba. Simungathe kumenyera pansi dumbbells pambuyo pakumenyedwa komaliza kapena kuchita masewera pakati pausiku, koma pali njira zambiri zopanda phokoso zomwe zimagwira magulu amtundu womwewo (ndikumva kukhala wokhutiritsa mukamaliza).

• Zolimbitsa Thupi Zosadumpha, Zothandiza Panyumba za HIIT Zomwe Sizingakwiyitse Anansi Anu (Kapena Maondo Anu)
• Zochita Zotulutsa Matako 8 Zomwe Zimagwira Ntchito
• Kulimbitsa Thupi kwa Mphindi 5 ndi Ma Dumbbells
• The Ultimate Resistance Band Arm Workout
• Ntchito Yabwino Kwambiri ya Akazi

Konzani ndondomeko.

Tsopano kuti simukuyenera kufika pa situdiyo yoyendetsa njinga nthawi ya 6 koloko masana. lakuthwa, mutha kudzipeza kuti mukulepheretsa zolimbitsa thupi kwanu kuti mukhale ndi nthawi yosangalala ndi ola limodzi ndi Netflix. Posachedwapa, mutha kudumphatu zolimbitsa thupi zanu zapakhomo. Pali yankho losavuta, komabe: Pangani ndandanda yofananira, monga momwe mungachitire mukamalembetsa situdiyo kapena mukapita ku masewera olimbitsa thupi.

Kugwiritsanso ntchito mfundo zomwezo pantchito yanu yakunyumba polemba masewera olimbitsa thupi kudzakuthandizani kuti muzitsatira zomwe mumachita nthawi zonse. "Mwanjira imeneyi, wina akakufunsani ngati mungakumane pa 5, mutha kunena moona mtima," Pepani, ndasankhidwa; nanga bwanji 4 m'malo mwake? "Sherri McMillan, mwini wa Northwest Personal Training ku Vancouver, Washington, adauzidwa kale Maonekedwe.

Ndipo kumbukirani kuti mosasamala kanthu za kumene mukusankha kuchita, kusasinthasintha n’kofunika kwambiri kuti muwone zotsatira zake: “M’kupita kwa nthaŵi, thupi lanu lidzakulitsa mphamvu, chipiriro, ndi nyonga chifukwa cha wokhazikika kuchita masewera olimbitsa thupi," Stephanie Howe, wothamanga kwambiri wa CLIF Bar yemwe ali ndi udokotala pazakudya komanso sayansi yolimbitsa thupi, adauza kale. Maonekedwe. "Ndi njira yokhayo yopitilira patsogolo, m'malo mokomera." Kuti mupeze njira yabwino yophunzitsira kwanu kunyumba, lingalirani mafunso awa:

• Kodi mumalimbikitsidwa kwambiri kusanache, kapena mumakonda kutuluka thukuta mukaweruka kuntchito?
• Kodi mukufuna kudzipereka nthawi yayitali bwanji kuntchito kwanu?
• Kodi mukuyenda nokha kapena ndi mnzanu kapena wokhala naye?
• Kodi mukufunikira kugwira ntchito mozungulira dongosolo la mwana wanu, mnzanu, kapena chiweto chanu?
• Ngati mumagwira ntchito kunyumba, mungatani kuti muwonetsetse kuti kulimbitsa thupi kwanu sikukukhudzani zokolola zanu?
• Kodi mukufuna chitsogozo (kudzera pa pulogalamu yolimbitsa thupi kapena zolimbitsa thupi pa intaneti) kapena muli ndi dongosolo lokonzekera nokha?
• Mukufuna thukuta bwanji? (Ngati yankho "lakhuta," kulimbitsa thupi kwa mphindi 20 mwina sikungakhale bwino.)

Sungani pa zida zoyenera.

Musanachite mantha ndi ndalama zonse zomwe mukuganiza kuti muyenera kugwiritsa ntchito popanga masewera olimbitsa thupi kunyumba ku The Rock's "Iron Paradise," dziwani kuti simukusowa zida zilizonse zapamwamba kuti mupange masewera olimbitsa thupi kunyumba. M'malo mwake, masewera olimbitsa thupi olimbana ndi thupi ngati ma calisthenics amatha kukuthandizani kuti mupindule kwambiri ndi minofu iliyonse. "Calisthenics imaphatikizapo kugwiritsa ntchito thupi lonse osagogomezera minofu ina kuposa ina," Tee Major, mphunzitsi wazankhondo ku US komanso wolemba Urban Calisthenics, adauzidwa kale Maonekedwe. "Zomwe ndikulankhulazi ndi mphamvu kuyambira pansi pa phazi mpaka kunsonga zala zanu." Ndiko kulondola, simukusowa zopangira zolemetsa kuti mumange minofu.

Ngati mukufuna kugwiritsa ntchito zida zingapo zolimbitsa thupi kunyumba kuti muthe kulimbitsa thupi kwanu pamlingo wina kapena kuwonjezera zina pazochitika zanu, komabe, pali zosankha zambiri zotsika mtengo (komanso zina zatsopano zapamwamba zapamwamba).

Zida Zolimbitsa Thupi ndi Zida Zogwirira Ntchito Kunyumba

Bajeti Yabwino, Zida Zoyambira

Chida chofunikira kwambiri chomwe mungakhale nacho pamanja: masewera olimbitsa thupi kapena ma yoga, omwe angapangitse ntchito pansi komanso zolimbitsa thupi zoyambira. zambiri bwino kwambiri. Kupatula apo, mutha kukulitsa masewera olimbitsa thupi olimbitsa thupi ndi magulu olimbikira, zingwe zolumphira, ndi zina zambiri zolimbitsa thupi.

• $20 Kit Izi Zipangitsa Kuti Kugwirira Ntchito Kunyumba Kukhale Kosavuta Kwambiri
• Zida Zamtengo Wapatali Zomangira Kunyumba Kuti Mumalize Kulimbitsa Thupi Panyumba
• 11 Amazon Ikugula Kupanga Gym Home Gym Ya Under $ 250
• Maulendo a Yoga Mats omwe Mungatenge Kuti Mupite Kulikonse
• Zingwe Zolumpha Zolemera Zisanu Ndi Zimodzi Zomwe Zikupatseni Ntchito Yolimbitsira Moyo
• Magulu Abwino Kwambiri Olimbana ndi Mtundu Uliwonse Wolimbitsa Thupi

Zida Zokwezera Weight Panyumba

Ngati lingaliro logwira ntchito popanda kunyamula chinthu cholemera limakupangitsani kugwedezeka, ganizirani kuyika ndalama mu dumbbells zabwino kwambiri kuti musachite #SquatYourDog. Kupatula pa zolemera zoyenera (mwina yesani chopepuka, chapakati, ndi cholemetsa), mungafunenso kuganizira kugula kettlebell yolemera kwambiri. (Ikani kuti mugwiritse ntchito mu kettlebell yosavuta iyi kwa oyamba kumene.)

• Ma Dumbbells Abwino Kwambiri Oti Muwonjezere ku Malo Ochitira Masewera Anu Panyumba
• Ma Dumbbells Osinthika Bwino Kwambiri Kuti Muzilimbitsa Thupi Pakhomo
• Zida Zaku CrossFit Zomwe Mumafunikira Panyumba Yoyeserera ya Badass
• Zida Zabwino Kwambiri Zolimbitsira HIIT Workout, Malinga ndi Fitness Pros
• Magolovesi Abwino Kwambiri Olimbitsa Thupi

Zida Zobwezeretsa

Kupatula nthawi ndi mphamvu kuti muchiritse ndikofunikira monga momwe mumalimbitsa thupi. Chifukwa chiyani? "Ngati simukutenga nthawi yokwanira kuti muchiritse, ndiye kuti mupitiliza kuthyola minofu yanu ndipo simudzawona zabwino mukamagwiritsa ntchito," Alissa Rumsey, CSCS, RD, wophunzitsa payekha komanso wazakudya ku New York, m'mbuyomu adauzidwaMaonekedwe. Izi zikutanthauza kuti musankha kuyenda m'malo mongothamanga, mphindi zisanu ndi zitatu zotambalala m'malo mwa Tabata, kapena kungopuma tsiku. Mwinanso mungafunike kukhala ndi zida zingapo zothandizira kunyumba:

• Zida Zabwino Kwambiri Zobwezeretsanso Matenda Anu Akapweteka AF
• Izi $ 6 Amazon Purchase Ndiye Chida Chokhacho Chokonzanso Chabwino Chomwe Ndili Nacho
• Makina oyendetsa bwino kwambiri a Thovu Obwezeretsa Minofu
• Theragun G3 Ndi Chida Chobwezeretsa Zomwe Sindinadziwe Kuti Ndimafuna
• Chida Chobwezeretsachi cha $ 35 Ndi Njira Yabwino Yopangira Bajeti ku Massage Atatha Kulimbitsa Thupi

Zida Zapamwamba komanso Makina Olimbitsa Thupi Panyumba

Ngakhale zitakhala kuti nyumba yanu yochitira masewera olimbitsa thupi imakhala yochuluka bwanji, mutha kukhala kuti mukusowa kochitikaku kuchokera kwa aphunzitsi ndi alangizi kapena comradery yogwirira ntchito pagulu. Ndipamene zida zolimbitsa thupi zimalowa. Zinthu monga Mirror, njinga yamoto ya Peloton ndi treadmill, ndi makina opalasa a Hydrow amabweretsa zomwe mumakumana nazo m'chipinda chanu chochezera ndi ophunzitsa omwe amapereka mayankho ndikukhala ndi moyo komanso kufuna komwe mungatsatire. Kusankha zinthu zamatikiti zikuluzikuluzi ndi ndalama zambiri, komabe. Galasi imawononga pafupifupi $1,500 kuphatikiza $39 pamwezi, njinga ya Peloton imakubwezerani $2,245 ndi $39 pamwezi kuti mulembetse, ndipo Hydrow ali ndi mtengo wa $2,200 wokhala ndi $38 pamwezi. Ngakhale izi zingawoneke ngati zochuluka zomwe mungagwiritse ntchito patsogolo, ngati mwakhala mukusewera ndi cholinga chosiya kuchita masewera olimbitsa thupi kapena kuchepetsa chizolowezi chotentha cha yoga, zitha kukhala zabwino kupatula nthawi.

• Ma Treadmill Opambana Oposa $ 1,000 Kuti Pangani Gym Yanyumba Pabizinesi
• Panyumba Zolimbitsa Thupi Zolimbitsa Thupi Zomwe Zimapereka Ntchito Yopha
• Makina a Elliptical a Killer At-Home Workout

Zochita Zabwino Kwambiri Panyumba Pazolinga Zanu

Tsopano popeza mwadzaza zida, ndi nthawi yotuluka thukuta. Mwamwayi, pali njira zambiri zomwe mungapezere malangizo ndi mapulani okonzekereratu, bonasi ngati mumazolowera mlangizi yemwe akukutsogolerani pochita masewera olimbitsa thupi.

Makanema a YouTube Workout:

• Maakaunti a YouTube Oyenera Kutsatira Makanema Abwino Kwambiri Olimbitsa Thupi
• Ashley Graham's New YouTube Fitness Series "Thank Bod" Ali Pano
• Kugwiritsa Ntchito Povina Kunyumba Kwa Nthawi Imene Mukungofuna Kumasula
• Makanema 10 a YouTube a YouTube Pazonse Zoyenda Pomwe Mukufunikira Pompano
• Zithunzi Zojambula Pakhomo Panyumba pa YouTube

Mapulogalamu olimbitsa thupi:

• Mapulogalamu Apamwamba Olimbitsa Thupi Omwe Mungatsitse Pompano
• Mapulogalamu Abwino Kwambiri Okweza Kunenepa Othandiza Panjira Iliyonse Yamphamvu
• 5 HIIT Workout Mapulogalamu Oyenera Kutsitsa Tsopano
• ClassPass Yakhazikitsa Free Audio Training App Yotchedwa ClassPass Go
• Mapulogalamu Abwino Aulere Ochepetsa Kuwonda
• Mapulogalamu Opambana Aulere Omwe Amachita Maphunziro a Mtundu Uliwonse
• Konzekerani Kukweza Kwambiri ndi Zosintha Zamakono Zamapulogalamu

Zosankha Zotsatsira Paintaneti:

• Ma Boutique Fitness Studios Awa Tsopano Amapereka Makalasi Otsitsira Kunyumba
• Pulatifomu Yatsopano Yolumikizira Pompopompo Ikusintha Njira Yomwe Mungachitire Chilichonse Kosatha
• Futuristic Smart Mirror iyi Imapangitsa Ma Workstream Workouts Kukhala Ogwiritsa Ntchito Kwambiri
• Ophunzitsa Ndi Ma Studios Amakupatsirani Makalasi Olimbitsa Thupi Paintaneti Pakati Pa Mliri wa Coronavirus

Koma mulibe * kuyang'ana kwina kulikonse kuti muthane ndi zolimbitsa thupi chifukwa cha ife khalani ndi zolimbitsa thupi zonse zapakhomo zomwe mukufunikira kuti mukwaniritse zolinga zanu zolimbitsa thupi, kaya ndi mphamvu yayikulu kapena kusinthasintha. Yesetsani kuyamba ndi imodzi mwanjira zopangidwira chipinda chochezera.

Thupi lolemera (Palibe Zida):

• Zochita Zabwino Kwambiri Zolimbitsa Thupi Kuti Mukwaniritse Kulikonse
• The No-Equipment Bodyweight WOD Mutha Kuchita Kulikonse
• Yesani Kulimbitsa Thupi Lolimbitsa Thupi Pamene Simukudziwa Zoyenera Kuchita Pamalo Olimbitsa Thupi
• Yesani kulimbitsa thupi kwa Anna Victoria Olimbitsa Thupi
• Kulimbitsa thupi kwa Alexia Clark Kukuthandizani Kupanga Burpee Yabwino

Cardio:

• Kulimbitsa Thupi Panyumba Panyumba Kukazizira Kwambiri Kutuluka Kunja
• Izi Zolimbitsa Thupi Lathunthu Lomwe Ndizo Zomwe Mumachita Pazolimbitsa Thupi
• Momwe Mungawotche Ma calories 500 Mphindi 30
• Dongosolo La Mphindi 10 Limodzi Lomwe Likhala Lovuta Kwambiri Kuchita Thupi Lanu
• The 30-Day Cardio HIIT Challenge Imene Yotsimikizika Kulimbitsa Mtima Wanu

Kugwiritsa Ntchito Ab:

• Kulimbitsa thupi Kwambiri kwa Ab Simudzakwanitsa
• Awa Ndiwo Ultimate Abs Workout Amayenda, Malinga ndi Ophunzitsa
• Zochita Zolimbitsa Thupi 9 Zomwe Zimakufikitsani Pafupi ndi Six Pack Abs
• The 30-Day Ab Challenge to Sculpt Flatter Abs Mu Masabata 4
• 6 Zochita Zolimbitsa Thupi za M'mimba Yamphamvu

CrossFit:

• Ntchito Yoyambira-Yosavuta Yomwe Mungachite Kunyumba
• No-Equipment Bodyweight WOD Mutha Kuchita Kulikonse

Kupalasa njinga:

• 30-Minute Spinning Workout Yomwe Mungachite Panokha
• The 20-Minute SoulCycle Workout Yomwe Mungachite Panjinga Iliyonse

Maphunziro a Interval High-Intensity:

• Yesani Kuchita Izi Potsika-Povuta pa HIIT Kunyumba
• Zolimbitsa Thupi 13 Zophatikizira Kusakaniza Muzochita Zanu za HIIT
• Kulimbitsa Thupi Lathunthu Kwa HIIT Kumagwiritsa Ntchito Kulemera Kwa Thupi Kuwotcha *Zazikulu* Ma calories
• Kulimbitsa thupi kwa HIIT kumeneku kumatsimikizira kuti simukusowa zolemera thukuta labwino
• Zolimbitsa Thupi Zosadumpha, Zothandiza Panyumba za HIIT Zomwe Sizingakwiyitse Anansi Anu (Kapena Maondo Anu)

Maphunziro a Kettlebell:

• Izi Kettlebell Workout Sculpts *Serious* Minofu
• Vutoli la Tsiku la 30 la Kettlebell Workout Lidzalimbikitsa Thupi Lanu Lonse
• 5 Wopenga Wogwira Ntchito Woyambira Kettlebell Exercises Ngakhale Newbies Akhoza Kuphunzira
• Kulimbitsa Thupi Kolemera Kwa Kettlebell Kukupatseni Kupambana Kwambiri Mphamvu

Tabata:

• Thupi Lathunthu la Tabata Lomwe Mungathe Kuchita Pabalaza Yanu
• Kuchita masewera olimbitsa thupi a Tabata Openga Adzakuphwanyirani Mphindi 4
• Ntchito Yabwino Kwambiri ya Tabata kwa Oyamba
• Kulimbitsa Thupi kwa Tabata kwa Bodyweight kuchokera kwa Shaun T Ndiye Njira Yapamwamba ya HIIT
• The 30-Day Tabata-kalembedwe kulimbitsa thupi Challenge amene adzakhala inu thukuta ngati Palibe Mawa

Yoga:

• Yoga Yofunika Kwambiri kwa Oyamba
• Tengani Zovuta Zathu Zamasiku 30 za Yoga Kuti Mupeze Om
• Yoga 5 Imapangitsa Hilaria Baldwin Kulumbirira Pokhala Ndi Maganizo Okhazikika ndi Thupi Losemedwa

Onaninso za