Yako Inonzwisisika Nongedzo kune At-Kumba Kudzidzira

Zvemukati

• Maitiro Ekugadzirira Kune Kumba-Kumba Kudzidzira
• Ziva chinangwa chako.
• Ronga nzvimbo yako.
• Gadzira purogiramu.
• Stock kumusoro pane chaiyo giya.
• Fitness Equipment uye Gear Yekumba-Kumba Kunoshanda
• Budget-Yakanaka, Basic Equipment
• At-Kumba Weight Kusimudza Equipment
• Recovery Tools
• High-Tech Midziyo uye At-Kumba Kusimba Machina
• Iyo Yakanakisa Pa-Kumba Workouts kune Zvinangwa Zvako
• YouTube Workout Vhidhiyo:
• Workout Mapurogiramu:
• Kutenderera paInternet Sarudzo:
• Bodyweight (Hapana Chishandiso):
• Cardio:
• Ab Workouts:
• CrossFit:
• Kuchovha bhasikoro
• Yakakwira-Yakasimba Yekudzidziswa Kupindirana:
• Kettlebell Kudzidzira:
• Tabata:
• Yoga:
• Ongororo ye

Kunyangwe mangani ma sanitizing unopukuta iwe aunoshandisa kukwesha pasi michina, iyo jimmu inogona kunzwa senge petri dhishi yehurwere hwese hwaungafungidzira. Kutapira hunyoro, kutonhora kutonhora, uye kusanzwisisika kwemamiriro ekunze kunogona kuita kumhanya kwekunze, kukwira, uye kurovera kusingagone pane dzimwe nguva futi. Uye tora zvakaringana zvacho, uye mutengo wemaboutique fitness studio makirasi uchakwikwidza kuti uve wakaenzana neyako yemwedzi renti. Nezvinhu zvakawanda zviri kushanda zvichipokana newe, kuchengetedza kuenderana, bhajeti-inoshamwaridzika maitiro ekuita muviri kunoratidzika kunze kwemubvunzo.

Mhinduro? Kushanda kumba. Hakusi kungoita jira rekutandarira mahara pasina muripo (uye vanonzwa vakachena zvakanyanya), asi zvakare vanotaurika uye vanowanikwa nevanhu vazhinji - hunhu hwakakosha, tichifunga vanopfuura makumi masere muzana vevakuru veAmerica havasi kusangana nemazano akakurudzirwa aerobic uye mhasuru-kusimbisa zviitiko, sekureva kweUS Dhipatimendi rehutano neHuman Services.

Asi kana iwe usina "kunonoka kudzima" mari yekirasi yekukuita kuti uzvidavirire, nguva dzose uchiratidza 1: 1 yako yekudzidzira-iwe pachako-inogona kuva yakaoma. Neraki, uine gadziriro shoma, unogona kuzvimisikidza kuti ubudirire. Isu tichakubatsira iwe kumisikidzwa negwaro iri rekugadzira iyo-pamba-yekurovedzera maitiro (uye nzvimbo) iyo iwe yaunonyatso farira. (Yakabatana: 10 Matipi Ekudzokera Kudzoka Murudo neKushanda Kunze Paunenge Wange Uri Kubva paWagon Kwechinguva)

Maitiro Ekugadzirira Kune Kumba-Kumba Kudzidzira

Kana iwe uchifunga kuti uchingobhedhenura yoga mat uye kusvetukira chaiko mune yakanyatsogadzirirwa pamba yekudzidzira maitiro, unogona kushamisika kuti hazvisi zvese izvo nyore. Iwe unoda gameplan kana iwe uchasara wakatarisa kune yako assortment yekare, yakatambanudzwa-yekupikisa mabhendi uye iyo imwe chete, ine guruva dumbbell usingazivi pekutangira.

Ziva chinangwa chako.

Nhamba yekutanga pane-yekuita rondedzero: Sarudza chaunoda kubuda kubva pane zvako-kumba-workout. Uri kutsvaga kusiya gym zvachose uye kunamatira kumba-nzira chete nzira? Kana iwe unoda kuzadza yako yekurovedza muviri kana studio zvikamu nezvimwe zvekumba-maitiro kuitira nyore? Izvi zvinokonzeresa muchitaera uye hurefu hwebasa raunosarudza kuita, kana uchizviita, uye nemidziyo yauchazoda. Semuenzaniso, kana iwe uchida kudzima nhengo yako yeCrossFit uye wotanga kuita mhando imwechete yeWODs zvachose kumba, ungangoda kusunungura imwe nzvimbo mumba mako uye nenguva muchirongwa chako, pamwe ne stock imba yako yekurovedza muviri ne zvinhu zvakaita semabhero uye mabara ekudhonza. Asi kana iwe uchichinjisa makirasi maviri emabhawa pavhiki kune mamwe makirasi ekushambadzira pachinzvimbo, iwe uchave nekuwedzera kuchinjika neiyo giya (kana iwe uchitoda chero), nguva, uye nzvimbo. (Yakabatana: Ini ndakadzima Gym Yangu Nhengo uye Ndakawana Mune Rakanakisa Rakaumbwa Hwangu Hupenyu)

Ronga nzvimbo yako.

Sarudza nzvimbo ine nzvimbo yekuita yoga mat - ino inofanirwa kuve nzvimbo yakakura zvakakwana kuti utambanudze nekuita maitiro epakati- uye edza kuchengeta michina yako pasi pemubhedha kana muwadhiropu kuti usunungure nzvimbo paunenge usiri kushanda kunze. Unogona zvakare kushandura nzvimbo yako inoyevedza zvichienderana nebasa rako rekusarudza: HIIT Workout ingangoda imwe nzvimbo uye nzvimbo yakasimba, neyoga kana Pilates inogona kuitwa chero kupi, kunyangwe paimba yekutandarira.

Vagari vomumafurati vachadawo kuziva mwero woruzha. Panzvimbo pekuputira playlist yako pane mutauri, tsvedza pamahedhifoni asina waya asingabatike patambo yako yekusvetuka, uye hauzombonetseke nezve ruzha rwe "Good as Hell" yaLizzo inofamba ichienda kumhuri. nemwana ari kumusoro. Iwe unogona kusakwanisa kurovera madumbbells anorema pasi mushure mekupedzisira kushungurudza rep kana kuita pakati pehusiku kusvetuka squats, asi pane dzakawanda dzimwe nzira dzakanyarara dzinoshanda mapoka akafanana emhasuru (uye unonzwa uchigutsikana kana wapedza).

• Iyo Kwete-Kusvetuka, Imba-Inoshamwaridzika HIIT Workout Iyo Isingazoshungurudza Vavakidzani Vako (Kana Makumbo Ako)
• 8 Maitiro Ekusimudza Matako Anoshanda Chaizvo
• 5-Maminitsi Arm Workout neDumbbells
• The Ultimate Resistance Band Arm Workout
• Iyo Yakanakisa Easy Abs Workout yevakadzi

Gadzira purogiramu.

Zvino zvausingafanire kusvika pa studio yekuchovha mabhasikoro na6 dzemasikati. zvakapinza, unogona kuzviwana warega kurovedzera-pamba kwako kweawa yekufara zuva neNetflix. Nenguva isipi, unogona kupedzisira wasvetuka kudzidzira kwako kumba zvachose. Pane mhinduro yakapusa, zvakadaro: Gadzira hurongwa hunoenderana, sezvaungaita kana iwe ukasaina kirasi yestudio kana uchienda kumitambo yekurovedza muviri.

Kushandisa pfungwa imwechete kune yako yekumba yekudzidzira nekugadzirisa yako kurovedza kunobatsira iwe zvirinani kunamatira kune ako maitiro. "Nenzira iyoyo, kana mumwe munhu akabvunza kana muchikwanisa kusangana na5, munogona kutaura chokwadi, 'Ndine hurombo, ndine musangano; ko 4 pachinzvimbo?'" Sherri McMillan, muridzi weNorth West Personal Training muVancouver, Washington, akamboudzwa. Chimiro.

Uye rangarira kuti zvisinei kuti urikusarudza kushandira kunze, kuenderana kwakakosha pakuona mhedzisiro: "Nekufamba kwenguva, muviri wako unovaka simba, kutsungirira, uye kusimba semhedzisiro nguva dzose chiitiko chemuviri, "Stephanie Howe, CLIF Bar Ultra-mumhanyi ane doctorate mukudya zvinovaka muviri uye kushandisa sainzi, Chimiro. "Ndiyo chete nzira yekufambira mberi, kwete mupata." Kuti uwane nzira yakanakisa yekumisikidza yako yekumba kudzidzira kuita kwako, funga kuzvibvunza mibvunzo iyi:

• Iwe unowedzera kukurudzira kusati kwaedza, kana iwe unofarira kutuka mushure mebasa?
• Inguvai yakawanda iwe yaunoda kuendesa kune yako yekumba kudzidzira?
• Uchange uchizviita wega here kana nemumwe wako kana waunogara naye?
• Iwe unofanirwa kushanda uchitenderedza yemwana wako, mudiwa wako, kana pet hurongwa?
• Kana ukashanda kumba, ungaite sei kuti kurovedza muviri kwako hakukanganise budiriro yako?
• Iwe unoda imwe nhungamiro (kuburikidza neapp yekurovedza muviri kana online steaming workouts) kana kuti unotova nehurongwa hwekuita wega wega?
• Unoda kudikitira sei? (Kana mhinduro iri "yakanyura," maminitsi makumi maviri ekudya kwemasikati-break workout angave asina kunaka.)

Stock kumusoro pane chaiyo giya.

Usati wavhunduka nezve mari yese yaunofunga kuti unofanira kushandisa kugadzira imba yekudzidzira kuThe Rock's "Iron Paradise," ziva kuti haudi chero zvishandiso zvemhando yepamusoro kuti ugadzire inoshanda kumba-yekurovedza muviri. Muchokwadi, kurema kwemuviri kushomeka senge calisthenics kunogona kukubatsira iwe kunyatsoita yega yega tsandanyama. "Calisthenics inosanganisira kushandisa muviri wese uye kusasimbisa mimwe mhasuru pane mimwe," Tee Major, murairidzi wemauto eU.S. Urban Calisthenics, akambotaurwa Chimiro. "Zvandiri kutaura isimba kubva pasi petsoka kusvika kumuromo weminwe." Ndizvozvo, iwe haudi seti yeanorema dumbbells kuvaka mhasuru.

Kana iwe uchida kubata vashoma pamba-matomhu matomhu ekuti utore yako yekurovedza kune inotevera nhanho kana wedzera zvimwe zvakasiyana pane zvako zvechiitiko, zvakadaro, kune zvakawanda zvisingakwanisike (uye zvimwe zvakanakisa nyowani yepamusoro-tech) sarudzo.

Fitness Equipment uye Gear Yekumba-Kumba Kunoshanda

Budget-Yakanaka, Basic Equipment

Chikamu chakakosha chegiye iwe chaunogona kuve nacho paruoko: kurovedza muviri kana iyo yoga mat, inozoita pasi basa uye epakati maitiro zvakawanda kusununguka zvakanyanya. Kunze kweizvozvo, iwe unogona amp bodyweight kurovedza notch ine nemabhendi ekudzivirira, kusvetuka tambo, uye zvimwe zvekusimbisa muviri.

• Iyi $20 Kit Ichaita Kuti Kushanda Kumba Kuve nyore zvakanyanya
• Inokwanisika Kumba Gym Equipment yekuzadzisa Chero Kumba-Kumba Workout
• 11 Amazon Inotenga Kuvaka DIY Imba Gym ye Under Under $ 250
• Kufamba Yoga Mats Unogona Kutora Kuti Uyere Kwese
• 5 Kurema Tambo Tambo Izvo Zvichakupa Iwe Muurayi Kugadzirisa Workout
• Iwo Akanakisa Resistance Mabhendi eRudzi Rwose rweKushanda

At-Kumba Weight Kusimudza Equipment

Kana iyo pfungwa yekushanda kunze usina kusimudza chimwe chinhu chinorema ichikuita kuti unyanye, funga kuisa mari mune mamwe emhando dumbbells kuti usaite #SquatYourDog. Kunze kweseti yakakodzera yezviyereso (pamwe edza mwenje, wepakati, uye unorema set), iwe ungangodawo kufunga nezve kutenga zvine mwero-huremu kettlebell. (Iise kuti ishandise mune iri nyore kettlebell yakaoma kune vanotanga.)

• Iwo Akanakisa Dumbbells Ekuwedzera kune Yako Imba Gym
• Iwo Akanakisa Anogadziridzwa Dumbbells Kuti Uwane Kwakakura Workout Mumba
• Iyo CrossFit Midziyo Iwe Yaunoda yeBadass Kumba Gym
• Iyo Yakanakisa Midziyo yesimba HIIT Workouts, Zvinoenderana neFitness Pros
• Iwo Akanaka Kwazvo Ekusimudza Magorovhosi

Recovery Tools

Kuisa parutivi imwe nguva uye simba rekudzoreredza kwakakosha sekurovedza muviri kwako pachako. Sei? "Kana iwe usiri kutora nguva yakakwana yekupora, saka ucharamba uchipwanya tsandanyama dzako uye usingaone zvikomborero kubva pakushanda kwako," Alissa Rumsey, CSCS, RD, mudzidzisi wega uye nyanzvi yezvokudya muNew York, kare. akaudzaChimiro. Izvi zvinoreva kusarudza kufamba pane kumhanya, maminetsi masere ekutambanudza panzvimbo peTabata, kana kungotora zuva rekuzorora. Iwe unogona zvakare kuda kuve neashoma emidziyo yekudzoreredza kumba:

• Izvo Zvitsva Zvitsva Zvokudzosa Zvishandiso Zvekuti Kana Tsandanyama Dzako Dziri Kurwadza AF
• Iyi $6 Amazon Kutenga Ndiyo Imwe Yakanakisa Kudzoreredza Chishandiso Chandinacho
• Iwo Akanakisa Foam Roller eMhasuru Kudzoreredza
• Iyo Theragun G3 Ndiyo Yekudzosera Chishandiso Chandakanga Ndisingazive Kuti Ini Chaidiwa
• Iyi $35 Yekudzoreredza Chishandiso iBudget-Inoshamwaridzika Imwe nzira kune yePost-Workout Massage.

High-Tech Midziyo uye At-Kumba Kusimba Machina

Hazvina mhosva kuti yako yekumba yekumba ingave yakachengeterwa sei, iwe unogona kunge uchiri kushaya iyo coaching kubva kuvarairidzi nevarairidzi kana comradery kubva mukushanda kunze muboka. Ikoko ndiko kunouya nemidziyo yekusimba yakangwara. Zvigadzirwa zvakadai seMirror, bhasikoro raPeloton uye treadmill, uye Hydrow rowing machine zvinounza mu-munhu kirasi ruzivo kuimba yako yekutandarira nevaraidzi vechokwadi vanopa mhinduro uye kurarama uye pane-kuda maworkouts aunogona kutevera. Kusarudzira izvi zvakakura tikiti zvinhu zvinowedzera zvekudyara, hazvo. Mirror inodhura ingangoita $1,500 pamwe ne $39 pamwedzi kunyoreswa, bhasikoro rePeloton rinokudzosera kumashure $2,245 uye $39 pamwedzi yekunyoresa, uye Hydrow ine $2,200 mutengo tag ine $38 pamwedzi kunyoreswa. Kunyangwe izvo zvingaite senge yakawanda yekushandisa kumberi, kana iwe wanga uchitamba nepfungwa yekudzima nhengo yako yekurovedza muviri kana kushoma uchidzora pamutengo unopisa weyoga tsika, zvinogona kunge zvakakodzera kubhadharwa nekufamba kwenguva.

• Iwo Akanakisa Ekutsikirira pasi pe $ 1 000 yekugadzira Yeku-Kumba Gym Pane Bhajeti
• Kumba-Kumba Kudzidzira Mabhasikoro Anonunura Muurayi Workout
• Elliptical Machina eMuurayi At-Kumba Workout

Iyo Yakanakisa Pa-Kumba Workouts kune Zvinangwa Zvako

Iye zvino zvawarongedza pagiya, yave nguva yekudikitira. Sezvineiwo, kune nzira dzisingaverengeke dzekuwana dzidziso chaiyo uye pre-set-setwa Workout zvirongwa, bhonasi kana iwe wakajaira kune murairidzi anokutungamira kuburikidza nekurovedza muviri.

YouTube Workout Vhidhiyo:

• Maakaunti eYouTube ekutevera kune Akanakisa Workout Vhidhiyo
• Ashley Graham's New YouTube Fitness Series "Thank Bod" Yasvika
• At-Kumba Kutamba Kudzidzira Kwekuti Paunongoda Kuregedza
• 10 YouTube YeYouTube Mavhidhiyo kune Chero Chii Chinoyerera Chaunoda Izvozvi
• Shape's Kumba-Kumba Kunoshanda YouTube Playlist

Workout Mapurogiramu:

• Iwo Akanakisa Workout Mapurogiramu ekuDhawunirodha Izvozvi
• Iwo Akanakisa Kusimudza Huremu Mapurogiramu eRudzi Rwose rweSimba Rekudzidzisa
• 5 HIIT Workout Mapurogiramu Aunofanira Kurodha Ikozvino
• ClassPass Yakatangisa Yemahara Audio Yekudzidzisa App inonzi ClassPass Go
• Iyo Yakanakisa Yemahara Huremu-Kurasikirwa Mapurogiramu
• Iwo Akanakisa Mahara Ekumhanya Mapurogiramu eMhando Dzese Dzedzidzo
• Gadzirira Kuwedzera Kunorema Kusimudza neazvino Sweat App Kugadziridza

Kutenderera paInternet Sarudzo:

• Aya maBoutique Fitness Studios Zvino Anopa At-Kumba Ekutenderera Makirasi
• Iyi Nyowani Yepamoyo Yekutenderera Fitness Platform Ichachinja Iyo Maitiro iwe Exercise Nokusingaperi
• Iyi Futuristic Smart Mirror Inoita Livestream Workouts Nzira Yakawanda Inopindirana
• Ava Varairidzi uye Studios Vari Kupa Mahara Epamhepo Workout Makirasi Pakati peiyo Coronavirus Denda

Asi iwe hauna * * kutarisa chero kumwe kwekurovedza muviri mazano uye kurudziro nekuti isu uve neese-epamba ekurovedza muviri aunoda kuti uwane zvinangwa zvako zvemuviri, kunyangwe iri simba rayo repakati kana kushanduka. Edza kutanga neimwe yeaya maitirwo-e-ye-ye-ye-ye-ye-ye-ye-ye-ye-ye-yekugara-maitiro.

Bodyweight (Hapana Chishandiso):

• Iwo Akanakisa Bodyweight Maekisesaizi eKuwana Fit Kwese
• Iyo Kwete-Zvishandiso Muviri WOD Unogona Kuita Kwese
• Edza Iyi Yehuremu hweMuviri Manera Workout Pausingazive Zvekuita MuGym
• Edza Anna Victoria's Intense Bodyweight Shred Circuit Workout
• Alexia Clark's Bodyweight Workout Inokubatsira Iwe Kuvaka Iri nani Burpee

Cardio:

• Iyo Kumba-Kumba Cardio Workout yeKana Kwanyanya Kutonhora kuenda Kunze
• Aya Akazara-Muviri Cardio Workouts Ndizvo Zvako Zvekuita Maekisesaizi Inoda
• Maitiro ekupisa 500 macalories mu30 Maminitsi
• Iyi 10-Minute Circuit Inogona Kuva Yakaomesesa Cardio Workout Yawaimboita
• Iyo 30-Day Cardio HIIT Dambudziko Izvo Zvakavimbiswa Kukurudzira Yako Mwoyo Rate

Ab Workouts:

• Iyo Yakanyanya Ab Workout Iwe Hauzongozvipedza
• Aya Ndiwo Ekupedzisira Abs Workout Anofamba, Sekureva kweVarairidzi
• 9 Maitiro Akaomarara-Anorema Anokuswededza Pedyo neSitan-Pack Abs
• Iyo Yemazuva makumi matatu Ab Dambudziko rekuveza Flatter Abs Mumavhiki mana
• 6 Plank Exercises yeSimba Rakasimba Dumbu

CrossFit:

• Iyo Yekutanga-inoshamwaridzika CrossFit Workout Iwe Unogona Kuita Kumba
• Iyo No-Equipment Bodyweight WOD Iwe Unogona Kuita Chero Kwese

Kuchovha bhasikoro

• Iyo 30-Minute Spinning Workout Iwe Unogona Kuita Pako Pako
• Iyo 20-Minute MweyaCycle Workout Iwe Unogona Kuita Pane Chero Bike

Yakakwira-Yakasimba Yekudzidziswa Kupindirana:

• Edza Iyi Yakaderera-Impact HIIT Workout Routine Kumba
• 13 Muurayi Exercises Kusanganisa Mune YAKO HIIT Workout
• Iyi Yakazara-Muviri HIIT Workout Inoshandisa Bodyweight Kupisa Mahombe * MaCalori
• Iyi yeBodyweight HIIT Workout Inotaridza kuti Haudi Mashure eiyo Yakanaka Sweat
• Iyo Kwete-Kusvetuka, Imba-Inoshamwaridzika HIIT Workout Iyo Isingazoshungurudza Vavakidzani Vako (Kana Makumbo Ako)

Kettlebell Kudzidzira:

• Iyi Kettlebell Workout Sculpts Yakakomba * Misumbu
• Iyi 30-Day Kettlebell Workout Dambudziko Inosimbisa Muviri Wako Wose
• 5 Anopenga-Anoshanda Anotanga Kettlebell Inorovedza Kunyange Vatsva Vanogona Kugona
• Iyi Inorema Kettlebell Workout Inokupa Iwe Yakanyanya Simba Kuwana

Tabata:

• Iyo Yakazara-Muviri Tabata Workout Iwe Unogona Kuita Muimba Yako Yekutandarira
• Iyi Yakapenga-Yakaoma Tabata Workout Inokutswanya Iwe Mune 4 Maminitsi
• Iyo Yakanakisa Tabata Workout yeVanotanga
• Iyi Bodyweight Tabata Workout kubva kuna Shaun T Ndiyo Yekupedzisira HIIT Nzira
• Iyo Yemazuva makumi matatu-Tabata-Chimiro Workout Dambudziko Iyo Ichave Uko Kudikitira Senge Hakuna Mangwana

Yoga:

• Iyo Yakakosha Yoga Inotangisa yeVatangi
• Tora Yedu Yemazuva makumi matatu YeYoga Dambudziko kuti uwane Om yako On
• Iyo 5 Yoga Inoisa Hilaria Baldwin Anopika NePfungwa Dzakadzikama uye Muviri Wakavezwa.

Ongororo ye