Maitiro ekumisikidza Imba Gym Iwe Unozonyatso Kuda Kuita Workout mukati

Zvemukati

• Danho 1: Tsvaga Nzvimbo Yakakodzera
• Nhanho 2: Tenga Yako Imba Gym
• Cardio
• Simba
• Kudzorera
• Danho rechitatu: Gadzira Chirongwa Chekuchengetedza
• Nhanho 4: Gadzira Yako Setup
• Nhanho 5: Ishandise Zvakanaka
• Ongororo ye

Ngativei vechokwadi, mutengo weiyo nhengo yekurovedza muviri unogona dzimwe nguva kuve * zvakanyanya * kupfuura kukosha kwayo chaiko. Uye nekukwira kwenzvimbo dzekudzidzira pamhepo kubva kuma studio ako aunofarira uye varairidzi, zviri nyore-uye zvakachipa-kupfuura nakare kose kuvaka kutsungirira uye simba kubva kunyaradzo yeimba yako wega. Saka kana uri gung-ho nezvekukanzura chirongwa chako chepamwedzi chekusimbisa muviri uye kuzvipira kune zana-muzana-muzana-muzana maitiro ekusimba kumba, unofanirwa kuseta imba yekusimbisa muviri inokubatsira kuzadzisa zvinangwa zvako.

Pano, nhanho-nhanho-nhanho yako yekugadzira yekurovedza imba kune chero nzvimbo pane chero bhajeti.

Danho 1: Tsvaga Nzvimbo Yakakodzera

Usati watanga kusveta kettlebells uye kuita mabhureki, iwe unofanirwa kusarudza kuti iwe unoda kupi kumisikidza imba yako yekurovedza muviri. Pachinhu chidiki, iyo nzvimbo inofanirwa kuve nenzvimbo yakakwana yeyoga mat, inova iyo nzvimbo yese yauchazoda kutambanudza uye kuita epakati maitiro. Kubva ipapo, iyo chaiyo nzvimbo yeimba yako yekurovedza muviri zvinoenderana nekuti ingani kamuri yauinayo uye maekisesaizi aunoda kuita. A HIIT Workout ingada imwe nzvimbo uye yakasimba (asi isiri-yakanyanya-yakaoma) pamusoro kuti usvetuke uchitenderedza, nepo yoga kana Pilates kurovedza muviri kunoda nzvimbo yakati wandei kupfuura yoga mat. Rimeni inorema yekusimudza ine mabhero ese uye muridzo zvingangoda imba yacho yega.

Vagari vepafurati, kana mamiriro ako ekugara akakura kupfuura saizi yekufamba-muwadhiropu (* kukosora* godo *chikosoro*), pira kona isingashandiswe yeimba yako yekutandarira kana yekurara kumisangano yako yekudikitira. Nzvimbo yekunze senge vharanda rekumashure kana patio inogona kushanda kana mamiriro ekunze enzvimbo yako uye mamiriro ekugara achiibvumidza. Uye kana iwe uine yekurara yekurara, isina chinhu hofisi, kana isina garaji iri kukumbira kushandiswa, iwe warova imba yekurovedza jackpot.

Nhanho 2: Tenga Yako Imba Gym

Iwe haudi toni yemidziyo kana michina mikuru kuita kuti imba yako yekurovedza muviri ive nzvimbo inoshanda yekurovedza muviri. Muchokwadi, mamwe eakanakisa ekushandisa pamba ekushandisa ari madiki uye asingadhure.

Cardio

Kana iwe wakamanikana panzvimbo uye nemari, chengetedza iyo mari yaunoshandisa pane yakakura treadmill yehomwe yako yezororo uye tora tambo yekusvetuka (Tenga Iiri, $ 16, amazon.com) ye cardio pachinzvimbo. Kuti usimbise kusimba, shandisa tambo inorema yekusvetuka, inova inorema zvishoma kutendeuka, saka mawoko ako nemaoko zvichave zvichishanda zvakanyanya kuti zvirambe zvichitenderera, Pete McCall, mudzidzisi wega uye muridzi wepodcast All About Fitness, yakambotaurwa Chimiro. Zvakadaro, zvigunwe zvekutsika zvinogona kukupa iwe zvakanyanya kupisa uye hazvifanire kufuratirwa kana iwe uine kamuri mumba mako yekurovedza muviri-uye uchingoda kurova bhandi. Aya matanho ekutsikirira anodhura asingasvike pamadhora chiuru, kuti ugone kurova zvinangwa zvekusimba uye ugare pabhajeti.

Simba

Uye hapana chikonzero chemichina mikuru yetambo kuti uwane simba rekurovedzera muviri mukati. Pane kudaro, isa mari mukettlebell imwe chete (Tenga Iko, $70-425, kettlebellkings.com), maviri emadumbbells anogadzirika, seti yese yemadumbbell, uye/kana seti yemabhendi ekupikisa, ayo anokupa iwo iwo muswe toning pasina iyo yakawanda yekuchengetedza zvinonetsa. Kunyange mabhora ekugadzikana uye maBOSU anogona kubatsira zvakanyanya mukusimbisa musimboti wako nekuvandudza mwero, anogona kuve akaoma kuchengeta. Ndosaka mabharanzi discs (Buy It, $20, amazon.com), ayo anotora nzvimbo yakawanda sendiro uye achipa mabhenefiti akafanana, anoshanda zvakanyanya kumajimu ekumba. (Uye usambofa wakazvidza simba re bodyweight inofamba.)

Kudzorera

Hazvina mhosva kana iwe uri #TeamStrength kana #TeamCardio, zvekushandisa zvekudzoreredza zvakakosha kune yako yekumba gym. Nyanzvi yeFitness Ellen Barrett, nyeredzi yeEllen Barrett Live: Nyasha & Gusto DVD, anoda mafuru roller nekuti anoverengeka-unogona kuvashandisa ku'kanya 'mhasuru, kusimbisa musimboti wako, kana sechirevo cheiyo yoga poses. Muchokwadi, tsvagiridzo inoratidza kuti kugara uchitenderedza tsandanyama dzako nefuro roller zvinogona kubatsira kuderedza kuneta kwemhasuru uye kurwadza, kukurumidza kupora, uye kuwedzera kuita kwemhasuru dzese. Kunze kwehunk furo, funga kuwedzera zvakanangwa zvekudzorera maturusi senge Theragun (Tenga It, $ 299, theragun.com), iyo inoshanda se vibration kurapwa, uye inopisa uye inotonhora tsoka tsoka (Tenga Iiri, $ 15, gaiam.com) kubvisa tsoka dzinorwadza uye dzinorwadza.

Rangarira, haufanire kutenga zvese zveimba yako yekurovedza muviri zvese panguva imwe chete. Kutanga nezvidimbu zvidimbu zvidimbu uye zvishoma nezvishoma kuvaka kubva ipapo. Iwe unogona kuchengetedza yakatowedzera mari nekuisa zvimwe zvinhu pane zvaunoshuvira pazororo riri kuuya kana zuva rako rekuzvarwa, tenga pazvitoro zvemitambo zvakamboshandiswa kana kutengesa garaji, scan Craigslist kana Facebook Musika wezvinhu zvepamberi, kana chinjana neshamwari kuti utenderedze midziyo yako. zvemahara. (Pro tip: Reddit's r / homegym subreddit ine nharaunda yenhengo dzinosvika zana nemakumi manomwe nenomwe dzinopa mazano ehungwaru uye kumisikidza nyaya dzekubudirira.)

Danho rechitatu: Gadzira Chirongwa Chekuchengetedza

Kana iwe uchida kurongedza toni yemidziyo munzvimbo diki, kuchengetedza kwakakosha. Nezve minimalist Workout miitiro, tora mudziyo wekuchengetera (Tenga Iwo, $ 26, wayfair.com) iyo inogona kutsvedza pasi pemubhedha wako kana mubhedha kuti ubate yako yoga mat, kuramba mabhendi, anotsvedza, kusvetuka tambo, uye zvimwe zvidiki, zvidimbu zvinotakurika. Iwe unogona zvakare kushandura madziro asina chinhu kuita yekuchengetera mhinduro ine anorembera anoronga (Tenga Izvo, $45, amazon.com), iyo inochengeta ese mabhendi ako asina tangle.

Kune seti eanogumburisa, iwe uchazoda compact uremu rack (kana yako seti isingauyi neimwe yatovepo). Iyi compact, A-frame rack (Buy It, $50, amazon.com) inobata shanu dzemadumbbells anosvika mazana maviri lbs, saka haufanirwe kukanganisa huremu kungochengeta zvese zvekushandisa zvakaiswa mukona. Uye kuti utange kushandura imba yako yekurovedza muviri kuita Dwayne 'The Rock' Johnson's Iron Paradise, iwe uchada chimwe chinhu chinorema-basa, senge iyi Mass Storage Corner Shelf (Tenga, $120, roguefitness.com). Iyo simbi mabara akasimba zvakakwana kutsigira uremu hwendege, kettlebhero, sandbags, mishonga mabhora, slam mabhora, uyezve, boombox iyo inotamba Lizzo (kana Iyo Dombo inosimudza playlist) pane dzokorora.

Nhanho 4: Gadzira Yako Setup

Kana iwe wakamboenda kunzvimbo yekurovedza muviri yakazara nemidziyo uye pasina nzvimbo yekuti uzvitarise iwe uchiita bicep curls, iwe unoziva kukosha chaiko kuseta kwenzvimbo yekusimba. Kune yako imba yekurovedza muviri, ita shuwa kuti une mwenje wakawandisa-inga yechisiki mwenje inoyerera mukati nepamahwindo kana kubva pamusoro pemwenje mabhuru-kuti ugone kutarisisa fomu rako nyore.

Patsamba imwe chete, ungangoda kuwedzera girazi kunzvimbo yako yekurovedza muviri, anodaro Barrett. "Magirazi akanaka pakufungisisa mafambiro-girazi rinoita kuti uve murairidzi wako wega." Magirazi haangogone kuve chishandiso chinobatsira chekupindura pafomu rako panguva yekurovedza muviri, anogona zvakare kubatsira kuvhura nzvimbo, kuita kuti iite kunge yakakura kudarika zvazviri, izvo zvinogona kukubatsira kuti unzwe kushomeka mune diki diki yekurovedza muviri. Kana iwe uine bhajeti yepamusoro uye uchida chimwe chinhu chakaderera-chimiro, funga kuisa mari muI Mirror (Tenga It, $ 1,495, mirror.co), iyo inokutendera kuti uturikise kurovedza muviri pane chishandiso chinotaridzika-yep! -Se segirazi. Kana Tonal (Tenga Iiri, $ 2 995, tonal.com), yakatetepa pamadziro-yakaiswa waya tambo.

Kana iwe uchinyatso kushandura imba yekuchengetera kuita imba yekurovedza muviri, ungangoda kuvhara kapeti ine gym flooring, izvo zvinopa muviri wako kakushion paunenge uchiita basa repakati kana pyo kufamba uye kudzivirira pasi rako kubva pakutsvedza. dikita rinodonha. Iyo yepasi, senge iyi kubva kuImba Depot (Buy It, $ 19, homedepot.com), inouya muzvidimbu zvidimbu zvinopindirana sepuzzle, zvichiita kuti ive nyore kuiswa.

Chinonyanya kukosha, bvisa yako yekurovedza muviri yekusagadzikana uye zvinokanganisa izvo zvinogona kudaidza kutarisa kwako kure nebasa rako. Fambisa shangu dzese dzaunobvisa wechipiri iwe unodzoka kumba muwadhiropu yako woisa laptop yako pabasa padhesiki rako. Kana iwe uri wepamhepo kana wekushambadzira fan fan, gadzira komputa yako kana TV padanho rakanakira kutevera pamwe neyakajairwa.

Nhanho 5: Ishandise Zvakanaka

Iye zvino kune chikamu chiri nyore: kushandisa imba yako yekurovedza muviri. Koka shamwari yako yanga ichida kusimba chitima kuti iuye kudikitira newe, kumbira mumwe wako kupwanya mumwe wako WOD padivi pako, kana kungorova treadmill uye uremu kuti ubvise pfungwa-yega Workout.

Kungofanana nekurovedza muviri chaiko, iwe uchaona zvakanakira iwe kana ukagara uchizvishanyira.

Ongororo ye