Momwe Mungakhazikitsire Malo Olimbitsa Thupi Panyumba Mudzafuna Kuchita Zolimbitsa Thupi

Zamkati

• Gawo 1: Pezani Malo Oyenera
• Gawo 2: Sanjani Gym Yanu Yanyumba
• Cardio
• Mphamvu
• Kuchira
• Gawo 3: Pangani Dongosolo Losungira
• Gawo 4: Pangani Makonda Anu
• Gawo 5: Ligwiritseni Ntchito Bwino
• Onaninso za

Tiyeni tikhale zenizeni, mtengo wokhala membala wochita masewera olimbitsa thupi nthawi zina umatha kukhala wochuluka kuposa phindu lake lenileni. Ndipo chifukwa cha kuchuluka kwa masewera olimbitsa thupi pa intaneti kuchokera kuma studio ndi ophunzitsa omwe mumakonda, ndikosavuta komanso kotchipa kuposa kale kuti mupange chipiriro ndi mphamvu kuchokera panyumba yanu yabwino. Chifukwa chake ngati mukufuna kuletsa dongosolo lanu lolimbitsa thupi pamwezi ndikuchita masewera olimbitsa thupi kunyumba 100 peresenti, muyenera kukhazikitsa malo ochitira masewera olimbitsa thupi omwe amakuthandizani kukwaniritsa zolinga zanu.

Nayi malangizo anu tsatane-tsatane pakupanga masewera olimbitsa thupi kunyumba kulikonse.

Gawo 1: Pezani Malo Oyenera

Musanayambe kusuntha ma kettlebell ndikuchita ma burpees, muyenera kusankha komwe mukufuna kukhazikitsa masewera olimbitsa thupi kunyumba. Pang'ono ndi pang'ono, malowa ayenera kukhala ndi malo okwanira mateti a yoga, malo onse omwe muyenera kutambasula ndikuchita masewera olimbitsa thupi. Kuchokera pamenepo, malo enieni ochitira masewera olimbitsa thupi azidalira kuchuluka kwa chipinda chomwe muli nacho komanso zolimbitsa thupi zomwe mukufuna kuchita. Kuchita masewera olimbitsa thupi kwa HIIT kungafunike malo ochulukirapo komanso malo olimba (koma osalimba kwambiri) kuti adumphepo, pomwe masewera olimbitsa thupi a yoga kapena Pilates amafunikira malo ochulukirapo kuposa ma yoga. Ndondomeko zolemetsa zolemetsa mabelu onse ndi malikhweru angafunike chipinda chonse chokha.

Okhala m'nyumba, ngati malo anu okhalamo ndi aakulu kuposa kukula kwa chipinda cholowera (* chifuwa* nsanje * chifuwa*), perekani ngodya yosagwiritsidwa ntchito ya chipinda chanu chochezera kapena chipinda chanu ku magawo anu a thukuta. Malo akunja ngati khonde lakumbuyo kapena patio amatha kugwira ntchito ngati nyengo ya kwanuko komanso malo okhala zikuloleza. Ndipo ngati muli ndi chipinda chogona, ofesi yopanda kanthu, kapena garaja yopanda anthu yomwe ikupempha kuti mugwiritse ntchito, mwagunda jackpot yakunyumba.

Gawo 2: Sanjani Gym Yanu Yanyumba

Simufunikanso matani a zida kapena makina olimba kuti nyumba yanu yochitira masewera olimbitsa thupi ikhale malo abwino ochita masewera olimbitsa thupi. M'malo mwake, zida zabwino kwambiri zopangira nyumba ndizochepa komanso zotsika mtengo.

Cardio

Ngati mulibe malo komanso ndalama, sungani ndalama zomwe mungagwiritse ntchito popanga thumba lanu tchuthi ndikunyamula chingwe (Gulani, $ 16, amazon.com) m'malo mwa Cardio. Kuti muchepetse kulimba kwake, gwiritsani chingwe cholumikizira cholemera, chomwe chimakhala cholemera pang'ono kutembenukira, kotero manja anu ndi mikono yanu ikugwira ntchito molimbika kuti izizungulira, Pete McCall, wophunzitsa nokha komanso wamkulu wa podcast All About Fitness, adauzidwa kale Maonekedwe. Komabe, ma treadmill amatha kupsya kwambiri ndipo sayenera kunyalanyazidwa ngati muli ndi chipinda m'nyumba yanu yochitira masewera olimbitsa thupi - ndikungokonda kumenya lamba. Ma treadmill onsewa amawononga ndalama zosakwana $ 1,000, ndiye kuti mutha kugunda zolimbitsa thupi ndikukhala pa bajeti.

Mphamvu

Ndipo palibe chosowa chamakina akuluakulu amtambo kuti mulimbitsire kulimbitsa thupi. M'malo mwake, ikani ndalama mu kettlebell imodzi (Buy It, $ 70-425, kettlebellkings.com), ma dumbbells osinthika, seti yathunthu ya ma dumbbells, ndi / kapena a magulu amakanidwe, omwe amakupatsani minofu yolingana popanda zovuta zosungira. Ngakhale mipira yokhazikika ndi ma BOSU atha kukhala othandiza kwambiri pakulimbitsa maziko anu ndikuwongolera bwino, atha kukhala ovuta kusunga. Ndicho chifukwa chake ma discs (Buy It, $20, amazon.com), omwe amatenga malo ochuluka ngati mbale ndikupereka phindu lomwelo, amagwira ntchito bwino kumalo ochitira masewera olimbitsa thupi kunyumba. (Ndipo musanyalanyaze mphamvu yakulimbitsa thupi.)

Kuchira

Ziribe kanthu ngati muli #TeamStrength kapena #TeamCardio, zida zobwezeretsera ndizofunikira pakuchita masewera olimbitsa thupi kunyumba. Katswiri wazolimbitsa thupi Ellen Barrett, nyenyezi ya Ellen Barrett Live: DVD ya Grace & Gusto, amakonda ma roller odzigudubuza chifukwa ndiosunthika-mutha kuwagwiritsa ntchito ngati 'mukukoka' minofu, kulimbitsa mtima wanu, kapena ngati njira yothandizira yoga. M'malo mwake, kafukufuku akuwonetsa kuti kutulutsa minofu yanu pafupipafupi ndi chithovu chodzigudubuza kungathandize kuchepetsa kutopa kwa minofu ndi kuwawa, kuchira msanga, komanso kukulitsa magwiridwe antchito aminofu. Kupatula pa fungo la chithovu, lingalirani kuwonjezera zida zothandizira kuchira monga Theragun (Gulani, $ 299, theragun.com), yomwe imagwira ntchito ngati mankhwala ogwedeza, komanso chozungulira komanso chozizira (Buy It, $ 15, gaiam.com) kuchepetsa mapazi opweteka komanso opweteka.

Kumbukirani, simuyenera kugula chilichonse kuti muzichita masewera olimbitsa thupi kunyumba nthawi imodzi. Yambani ndi zidutswa zing'onozing'ono ndipo pang'onopang'ono mumangire kuchokera pamenepo. Mutha kusunga ndalama zochulukirapo poyika zinthu zina pamndandanda womwe mukufuna patchuthi chomwe chikubwera kapena tsiku lanu lobadwa, kugula m'masitolo ogwiritsidwa ntchito kale kapena ogulitsa garage, scan Craigslist kapena Facebook Marketplace kuti mupeze zinthu zomwe muli nazo kale, kapena kusinthana ndi anzanu kuti musinthe zida zanu. kwaulere. (Tip: Reddit's r/homegym subreddit ili ndi gulu la mamembala 157,000 omwe amapereka malingaliro anzeru ndikukhazikitsa nkhani zopambana.)

Gawo 3: Pangani Dongosolo Losungira

Ngati mukufuna kulongedza toni yazida pamalo ochepa, kusungirako ndikofunikira. Pazomwe mumachita zolimbitsa thupi zochepa, tengani chidebe chosungira (Buy It, $ 26, wayfair.com) chomwe chimatha kutsika pansi pa kama kapena pakama panu kuti mugwiritsire mateti anu a yoga, magulu olimbana nawo, zotchinga, chingwe cholumpha, ndi zidutswa zing'onozing'ono. Muthanso kusintha khoma lopanda kanthu kuti likhale yankho losungira ndi wopanga zida (Gulani, $ 45, amazon.com), zomwe zimapangitsa kuti magulu anu onse azikhala opanda zingwe.

Pama seti a dumbbells, mufunika kanyumba kakang'ono kolemera (ngati seti yanu siyibwere ndi imodzi kale). Choyikirachi, A-frame rack (Buy It, $50, amazon.com) chimakhala ndi ma dumbbell asanu mpaka ma 200 lbs, kotero simuyenera kunyengerera kulemera kwake kuti zida zanu zonse zikhale zokhazikika pakona. Ndipo kuti muyambe kusandutsa malo ochitira masewera olimbitsa thupi kunyumba kwanu kukhala Dwayne 'The Rock' Johnson's Iron Paradise, mudzafunika zina zolemetsa, monga Shelf iyi ya Mass Storage Corner (Buy It, $120, roguefitness.com). Zitsulo zachitsulo ndizolimba mokwanira kuthandizira mbale zolemera, ma kettlebells, zikwama zamchenga, mipira yamankhwala, mipira ya slam, komanso, boombox yomwe izisewera Lizzo (kapena mndandanda wazosewerera wa The Rock) mobwerezabwereza.

Gawo 4: Pangani Makonda Anu

Ngati mudapitako kumalo ochitira masewera olimbitsa thupi omwe ali ndi zida zambiri ndipo mulibe malo oti muziwonera nokha ma bicep curls, mukudziwa kufunikira kokhazikitsidwa ndi malo olimbitsira thupi ndikofunikira. Panyumba yanu yochitira masewera olimbitsa thupi, onetsetsani kuti muli ndi kuwala kochulukirapo - kaya kuwala kwachilengedwe kukuyenda kudzera m'mawindo kapena kuchokera kuma mababu oyang'ana pamwamba kuti muzitha kuyang'ana mawonekedwe anu mosavuta.

Momwemonso, mungafune kuwonjezera galasi pamalo anu ochitira masewera olimbitsa thupi, akutero Barrett. "Magalasi ndi abwino kusinkhasinkha poyenda-galasi limakupatsani mwayi wophunzitsira wanu." Magalasi samangokhala chida chothandizira kuwerengera za mawonekedwe anu panthawi yochita masewera olimbitsa thupi, amathanso kuthandizira kutsegula malo, kuwapangitsa kuti awonekere okulirapo kuposa momwe zilili, zomwe zingakuthandizeni kuti musamadzipanikizire mnyumba yaying'ono yochitira masewera olimbitsa thupi. Ngati muli ndi bajeti yayikulu ndipo mukufuna china chake chotsika kwambiri, lingalirani za kuyika ndalama mu Mirror (Buy It, $ 1,495, mirror.co), yomwe imakupatsani mwayi wogwiritsa ntchito pulogalamu yomwe imawoneka ngati yep-ngati galasi. Kapena Tonal (Buy It, $2,995, tonal.com), makina ang'onoang'ono okhala ndi khoma.

Ngati mukusinthiratu chipinda chocheperako kukhala malo ochitira masewera olimbitsa thupi kunyumba, mungafune kuphimba kapeti ndi malo ochitira masewera olimbitsa thupi, zomwe zimapatsa thupi lanu katsamiro pang'ono mukamagwira ntchito yayikulu kapena kusuntha ndikuteteza pansi kuti musaterera ndi thukuta likutuluka. Pansi, monga iyi yochokera ku Home Depot (Buy It, $ 19, homedepot.com), imabwera m'mizere yaying'ono yomwe imalumikizana ngati chithunzi, ndikupanga kuyika kosavuta.

Chofunika kwambiri, chotsani zolimbitsa thupi zanu zapakhomo ndi zosokoneza zomwe zingapangitse chidwi chanu kutali ndi masewera olimbitsa thupi. Sunthani nsapato zonse zomwe mumayamba mukabwereranso kunyumba kwanu ndikuyika laputopu yanu yantchito pa desiki yanu. Ngati ndinu wokonda kugwiritsa ntchito intaneti kapena kusanja, ikani kompyuta yanu kapena TV pamlingo woyenera kutsatira ndendende.

Gawo 5: Ligwiritseni Ntchito Bwino

Tsopano gawo losavuta: kugwiritsa ntchito masewera olimbitsa thupi kunyumba. Itanani mnzanu yemwe wakhala akufuna kulimbikitsa sitima kuti abwere nanu thukuta, funsani mnzanuyo kuti aphwanye mnzanu wa WOD pambali panu, kapena mungogunda chopondapo ndi zolemera kuti muzitha kulimbitsa thupi nokha.

Monga ngati malo ochitira masewera olimbitsa thupi enieni, mudzawona zabwino zambiri ngati mumayendera pafupipafupi.

Onaninso za