Maitiro Ekuvaka Imba Gym ye Under Under $ 150

Zvemukati

• Mabhuku ezvekushandisa: Mahara
• Mabhuku ebhuku pushups
• Mabhuku echinyorwa anodzosera mapapu
• Furo rinotenderera: $ 25
• Zvigadzirwa zvechivanhu
• Bhodhoro rekuwachira mbichana
• Exercises uchishandisa mabhodhoro ekuwachira sipo
• Seti yemabhero emabhero: $ 15 +
• Squat ine dumbbells
• Tambo yekusvetuka: $ 8– $ 20
• Kaviri Pasi pekusvetuka tambo kurovedza muviri

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Iye zvino zvatiri pakati peCOVID-19 kuzviparadzanisa wega uye kwepanyama (kana yemagariro) kuregedza, zvingangodaro zvakakosha kupfuura nakare kose kuti urambe uchiita maitiro ekurovedza muviri.

Asi iwe unodambura sei ziya kana nzvimbo dzekurovedza muviri, mapaki, uye nzira dzekukwira dzakavharwa? Nekuwana kugadzira!

Uchishandisa michina yemutengo wakaderera pamwe chete nezvinhu zvakajairika zvemumba zvaunotova nazvo, unogona kuvaka chirongwa chemuviri wekudzidzira muviri chakazara nemhando dzakasiyana.

Zvinhu zvakaratidzwa pano zvine mutengo unodhura, asi iwe unogona kuwana izvo kunyange zvakachipa pamhepo kana vashambadzi vatengesi. Saka iwe unozogadzikwa neyakanaka imba yekurovedza muviri - kunyangwe kana denda rapfuura.

Mabhuku ezvekushandisa: Mahara

Une mabhuku ekuverenga kana tafura yematafura ekofi kutenderera imba kuunganidza guruva? Iye zvino unogona kuzvishandisa kupfumisa muviri wako pamwe nepfungwa dzako!

Mabhuku ebhuku pushups

Nick Occhipinti, akasimbiswa simba uye mamiriro ekugadzirisa (CSCS) uye akasimbiswa wega murairidzi (CPT), anokurudzira kuisa mabhuku maviri pasi pasi anenge 1-2 mita akapatsanurwa.

Isa ruoko rumwe pabhuku rega rega uye sundidzira kumusoro.

Kuva nemaoko ako akakwidziridzwa 2-4 inches kubva pasi kunokutendera kuti udzike zvakadzika mupushup, uchiita izvi zvakapusa zvekumba zvekushandisa zviome uye zvibudirire.

"Uku kurovedza kuchadenha vako vanocheka, anterior deltoid, uye triceps zvinobudirira," anodaro Occhipinti.

Mabhuku echinyorwa anodzosera mapapu

Mira pabhuku rinoda kusvika 2-3 masendimita gobvu uye udzokere mukati megomba rakadzika.

Iyo yekuwedzera kukwirira pasi petsoka yako yekumberi inoita kuti lunge ridzike kupfuura zvakajairwa kune ino yakaoma misiyano yemuviri wepasi unofanirwa-kuita kurovedza muviri, anodaro Occhipinti.

Iyi misiyano yemapundu inorova iyo quads ichinetsa kudzika kwemuviri kudzikama.

Furo rinotenderera: $ 25

Aya akasimba, asi akasununguka anotsigira anodzora akakosha pakuita yakakosha postural kurovedza kune epamberi epakati kudzikamisa matekiniki, anodaro Heather Jeffcoat, wepanyama murapi uye akasimbiswa Pilates murairidzi.

Zvigadzirwa zvechivanhu

1. Rara kureba pane roller kuitira kuti utsigirwe kubva kumusoro kusvika kumuswe.
2. Vhara maoko ako kumashure kwako (asi usakwevera pamutsipa wako).
3. Inhale kuti ugadzirire, wobva waburitsa paunenge uchisimudza muviri wako wepamusoro nekukwirisa. Inhale, pasi, uye dzokorora.

Wedzera kukwirira kwechikanda zvishoma nezvishoma nekufamba kwenguva, asi yeuka kuchengeta pasi pembabvu dzako uchisangana nefuro roller, anodaro Jeffcoat.

Tenga furo roller online.

Bhodhoro rekuwachira mbichana

Runako rwehombodo yekuwachira mbichana ndeyekuti iwe unogona kuwedzera mvura kuti uwedzere kuramba, anodaro Alex Carneiro, akasimbiswa murairidzi wega.

Nekudaro, kana rimwe goroni rakareruka, wedzera imwe mvura kuti uwedzere huremu hwayo.

Exercises uchishandisa mabhodhoro ekuwachira sipo

Laundry Detergent Yakarurama Mitsara - yemapfudzi: Kuchengeta sipo padhuze nemuviri wako, exhale uye uisimudze yakananga kumusoro kune chipfuva chako kunyanya nemapfudzi ako.

Laundry Detergent Swings - ye glutes uye nyundo: Simudza sipo kubva pasi uye ubvumire kuti ifambe pakati pemakumbo ako.

Mabvi ako anofanira kukotama zvishoma panguva yekufamba uku. Simba zvine simba chiuno chako kumberi kuti ubudise sipo mumhepo. Iyo detergent haifanire kukwira kupfuura mapfudzi ako, anodaro Carneiro.

Seti yemabhero emabhero: $ 15 +

Dumbbells haidhure uye inogona kushandiswa kune akasiyana maekisesaizi ayo anogona kushanda muviri wese, anodaro Nicole Ferrier, online online fitness murairidzi.

Zvidimbu zvidiki asi zvine simba zvemidziyo yekurovedza muviri zvinogona kushandiswa kusimbisa uye kuburitsa maoko, makumbo, uye zvidya, uye kunyange kunyorovera uye toni yemhasuru yepakati.

Squat ine dumbbells

1. Bata dumbbells nechipfuva, tsoka papfudzi-upamhi parutivi, uye zvigunwe zvishoma zvabuda.
2. Dzorera chiuno chako kumashure uye bendamisa mabvi ako wakabata chipfuva chako kumusoro.

Ferrier anokurudzira kuita matatu seti e10-15 reps. Misungo mikuru yakanangwa ndeye glutes, quads, uye hamstrings.

Tenga zvidhori online.

Tambo yekusvetuka: $ 8– $ 20

Ndiani asingadi kusvetuka tambo? Icho chinhu chakakura chekudzidzira uye chinogona kukutora iwe kudzokera kumazuva ako ekutamba.

Izvo zvakare zvakanaka pakuputika kwe cardio, zvakachipa, uye hazvitore nzvimbo yakawandisa, anodaro Ferrier.

Kaviri Pasi pekusvetuka tambo kurovedza muviri

Mune yakapetwa pasi, tambo inopfuura pasi pako kaviri mukusvetuka kumwe. Ruoko rwako ruchada kutenderera nekukurumidza uye iwe uchafanirwa kunge uchisvetuka kukwira kupfuura masendimita matanhatu kuti uite izvi, anodaro Ferrier.

Misungo mikuru yakanangwa ndeye biceps nemhuru.

Tenga tambo dzekusvetuka online.