Sibheka imishini yokuzivocavoca yasekhaya engcono kakhulu ka-2023, okuhlanganisa imishini yokugwedla engcono kakhulu, amabhayisikili okuzivocavoca, ama-treadmill, kanye nama-yoga mat.
Bangaki kithi abasakhokha imali yobulungu ejimini esingakayi kuyo ezinyangeni ezimbalwa ezedlule? Mhlawumbe sekuyisikhathi sokuyeka ukuyisebenzisa bese utshala imali emishinini yokuzivocavoca yasekhaya engcono kakhulu esikhundleni salokho? Ukuzivocavoca ekhaya usebenzisa umshini wesimanje ohlakaniphile wokugijima, ibhayisikili lokuzivocavoca noma umshini wokugwedla kungonga imali ngokuhamba kwesikhathi. Kodwa udinga ukwazi ukuthi yimiphi imishini, njengezinsimbi nama-dumbbell, engathengwa ngentengo ephansi.
Isigaba sezincomo se-Telegraph sihlole amakhulu emishini yokuzivocavoca yasekhaya eminyakeni edlule futhi sakhuluma nochwepheshe abaningi bokuzivocavoca. Sicabange ukuthi sekuyisikhathi sokukuhlanganisa konke kube umhlahlandlela ohlukile ukuze uvumelane nanoma yisiphi isabelomali, ngamanani asukela ku-£13 kuya ku-£2,500.
Kungakhathaliseki ukuthi wehlisa isisindo, uyaqina, noma wakha imisipha (uzodinga futhi i-protein powder kanye nama-bars), lapha uzothola ukubuyekezwa okugcwele kanye nezincomo zemishini ye-cardio engcono kakhulu, imishini yokuphakamisa izinsimbi kufaka phakathi ama-kettlebells nama-resistance bands, kanye nemishini ye-yoga engcono kakhulu. Uma ushesha, nansi ukubuka okusheshayo kokuthenga kwethu okuhlanu okuphezulu:
Siqoqe imishini engcono kakhulu, kusukela kuma-treadmill kuya kuma-yoga mat, futhi sakhuluma nochwepheshe bemboni. Sibheke izici ezifana nezinto ezisezingeni eliphezulu, isibambo, izici zokuphepha, i-ergonomics kanye nokulula kokusebenzisa. Usayizi omncane nawo uyisici esibalulekile. Konke okulandelayo kuhlolwe yithi noma kunconywe ochwepheshe.
Ama-treadmill angenye yemishini yokuzivocavoca yasekhaya ethandwa kakhulu futhi ebiza kakhulu, ngakho-ke kubalulekile ukwenza ukukhetha okufanele. Uchwepheshe we-physiotherapist we-NHS kanye ne-Aston Villa FC u-Alex Boardman uncoma i-NordicTrack ngenxa yobulula besofthiwe eyakhelwe ngaphakathi.
“Izitsha zokuqeqesha ezinama-treadmill eziqeqeshwayo ziwusizo kakhulu ekuhleleni ukujima kwakho,” kusho u-Alex. “Zikuvumela ukuthi uthuthukise ukuhamba kanye nokuqina komzimba endaweni elawulwayo.” I-NordicTrack ihola ohlwini lwezitsha zokuqeqesha ezihamba phambili ze-Daily Telegraph.
I-Commercial 1750 ine-Runner's Flex cushioning edekini, engalungiswa ukuze inikeze ukwesekwa okwengeziwe komthelela noma ilingise ukugijima emgwaqweni kwangempela, futhi ihlanganiswe ne-Google Maps, okusho ukuthi ungalingisa ukugijima ngaphandle noma kuphi emhlabeni. Inebanga elimangalisayo le-gradient elisukela ku--3% kuya ku-+15% kanye nesivinini esiphezulu esingu-19 km/h.
Uma uthenga le treadmill, uthola nokubhalisela kwanyanga zonke ku-iFit, enikeza amakilasi okujima agxile kakhulu lapho ufunwa kanye nesikhathi sangempela (ngesikrini sokuthinta esingu-14-intshi HD) esilungisa ngokuzenzakalelayo ijubane lakho kanye nokuthambekela njengoba ugijima. Asikho isizathu sokuphumula: vele uxhume ama-headphone akho asebenzisa i-Bluetooth bese uziqeqesha nomunye wabaqeqeshi abaphezulu be-iFit.
I-Apex Smart Bike iyibhayisikili lokuzivocavoca elixhunyiwe elingabizi kakhulu. Eqinisweni, ekuqoqweni kwethu kwamabhayisikili okuzivocavoca amahle kakhulu, sikhethe lona kunePeloton. Lishibhile ngoba alinaso isikrini sokuthinta se-HD. Esikhundleni salokho, kukhona isibambi sethebhulethi ongaxhuma kuso ithebhulethi noma ifoni yakho bese usakaza izifundo ngohlelo lokusebenza.
Amakilasi asezingeni elihle aqala kumaminithi angu-15 kuya ehoreni, anamandla, ukuguquguquka kanye nokuzivocavoca okulula kwabaqalayo, afundiswa ngabafundisi baseBrithani abavela eBoom Cycle Studios eLondon. I-Apex cishe ifaneleka kakhulu kubagibeli bamabhayisikili bangaphakathi nangaphandle kunalabo abafuna ukuzivocavoca, njengoba kungekho ndlela yokulingisa uhambo lwangaphandle.
Ngokuphathelene nomklamo, ibhayisikili le-Apex lihle ngokwanele ukuthi (cishe) lingene egumbini lakho lokuphumula, ngenxa yobukhulu balo obuncane (ubude obuyizinyawo ezi-4 ngamamitha amabili) kanye nezinketho ezine zemibala. Lineshaja yocingo engenantambo, isibambi sethebhulethi semisebenzi yokusakaza, isibambi sebhodlela lamanzi kanye ne-rack yokulinganisa isisindo (akufakiwe, kodwa kubiza u-£25). Ingxenye engcono kakhulu ukuthi lihlala isikhathi eside kakhulu futhi alinyakazi uma uligibela.
Nakuba ilula kakhulu futhi inesondo lokuhamba elilula kakhulu, ibanga lokuhudula likhulu. Indawo iyisicaba, ithule futhi cishe ayibangeli izingxabano nomakhelwane, okwenza ifaneleke kakhulu ukuthuthukiswa kwamafulethi. Ingxenye engcono kakhulu ukuthi amabhayisikili e-Apex ahlanganiswe ngokuphelele.
Imishini yokugwedla iyimishini engcono kakhulu ye-cardio ongayitshala kuyo, ngokusho komqeqeshi womuntu siqu uClaire Tupin, kanti i-Concept2 Rower ihamba phambili ohlwini lwe-Daily Telegraph lwemishini yokugwedla engcono kakhulu. “Nakuba ungagijima noma ugibele ibhayisikili ngaphandle, uma ufuna ukushisa amakhalori bese uzivocavoca umzimba wonke ekhaya, umshini wokugwedla uyisinqumo esihlakaniphile,” kusho uClaire. “Ukugwedla kuwumsebenzi ophumelelayo, ohlanganisa umsebenzi wenhliziyo nohlelo lokuthuthukisa ukukhuthazela nokuqinisa imisipha emzimbeni wonke. Kusebenza amahlombe, izingalo, umhlane, isisu, amathanga kanye namathole.”
I-Concept 2 Model D ithule njengoba nje umgibeli wendiza angathola. Uma uke waya ejimini, kungenzeka ukuthi uhlangane nalo mshini wokugwedla. Futhi iyindlela eqinile kakhulu kulolu hlu, yize lokho kusho ukuthi ayigoqeki. Ngakho-ke, udinga ukuthola indawo ehlala njalo ekamelweni eliyisipele noma egaraji. Kodwa-ke, uma ufuna ukuyigcina isikhashana, izohlukaniswa izingxenye ezimbili.
“I-Concept 2 ibiza kancane, kodwa kimi ingumshini wokugwedla ongcono kakhulu,” kusho umqeqeshi wokuzivocavoca uBorn Barikor. “Ngenze ukuqeqeshwa okuningi ngayo futhi ngiyithanda kakhulu. Kulula ukuyisebenzisa, inezibambo ezilungele ukusetshenziswa kanye nezintambo zezinyawo ezilungele ukusetshenziswa, futhi iyalungiseka. Iphinde ibe nesibonisi esilula kakhulu ukusifunda. Uma unemali encane futhi usukulungele ukutshala imali kuyo, kufanele ukhethe i-Concept 2.”
Ibhentshi lokuzivocavoca lingenye yamadivayisi aguquguqukayo futhi ayisisekelo angasetshenziswa ngama-dumbbell ukuqeqesha umzimba ongaphezulu, isifuba kanye nama-triceps, noma eyedwa ekuzivocavoceni kwesisindo somzimba. Uma ufuna imishini yokuphakamisa izinsimbi emikhulu yejimu yakho yasekhaya, nansi kuphela.
UWill Collard, umqeqeshi oholayo wokuvuselelwa eSussex Back Pain Clinic, ukhetha iWeider Utility Bench ngoba iyakwazi ukulungiseka ngokuphelele, okuvumela uhla oluphelele lokuzivocavoca. “Ibhentshi linezilungiselelo nama-engeli ayisishiyagalombili ahlukene, okuyinto enhle kakhulu ekuqeqesheni wonke amaqembu emisipha ngempumelelo nangokuphephile,” usho kanje. Isihlalo kanye nomhlane nakho kusebenza ngokuzimela komunye nomunye, ngakho abantu bazo zonke ukuphakama nesisindo bangahlala noma balale endaweni efanele.
Ibhentshi leWeider linokuthunga kwe-foam okunamandla kakhulu kanye nokuthunga ngebhokisi, okwenza kube ukuthengwa okuphezulu. Ukuzivocavoca okungenzeka kufaka phakathi i-triceps dips, i-lat dips, i-weighted squats kanye ne-Russian crunches.
I-JX Fitness Squat Rack inohlaka lwensimbi oluqinile, oluqinisiwe olunama-pad angasheleli ahlinzeka ngokuqina okwengeziwe futhi avikele phansi kwakho ekuklwebhekeni. I-squat rack elungisekayo iza newaranti yeminyaka emibili.
UClaire Turpin, umqeqeshi womuntu siqu kanye nomsunguli wenkampani yokuzivocavoca i-CONTUR Sportswear, uncoma i-squat rack yejimu yasekhaya, ethi: “Ingasetshenziswa ne-barbell yama-squats nama-shoulder press. Engeza ibhentshi lokuqeqesha lezinhlobo ezahlukene zokucindezela kwesifuba noma uhla oluphelele lokuzivocavoca.” Le sethi ikuvumela futhi ukuthi wenze ama-pull-up nama-chin-up, futhi wengeze ama-resistance bands nama-band ukuze uqeqeshe umzimba wonke.
UWill Collard uthi: “Uma ufuna ukutshala imali ku-squat rack, ukukhetha kwakho kuzoncika endaweni onayo futhi, vele, kwisabelomali sakho. Inketho eshibhile ukuthenga i-standing squat rack. Ngale ndlela, iqeda umsebenzi. Kuqediwe futhi kuyisinqumo sakho ukonga imali nendawo.
"Uma unesikhala nemali ongayitshala, ukukhetha i-squat rack eqinile nephephile njengale evela ku-JX Fitness ku-Amazon kuzoba utshalomali olufanele."
I-JX Fitness Squat Rack iyahambisana nezinsimbi eziningi zokuzivocavoca kanye namabhentshi okulinganisa isisindo, okwenza kube ukukhetha okuhle uma kuhlanganiswe ne-Weider Universal Bench engenhla.
Uma udinga ama-dumbbell amaningi, ama-dumbbell e-Spinlock ayizinhlobo ezingabizi kakhulu emakethe futhi ayindlela enhle yokuqala ijimu yasekhaya. Adinga umsebenzisi ukuthi ashintshe amapuleti esisindo ngesandla. Le dumbbell ye-York Fitness iza namapuleti amane anesisindo esingu-0.5kg, amapuleti amane anesisindo esingu-1.25kg kanye namapuleti amane anesisindo esingu-2.5kg. Isisindo esiphezulu sama-dumbbell singama-20 kg. Ama-lock aqinile emaphethelweni avimbela amabhodi ukuthi anganyakazeli, futhi isethi iza ngamaqoqo amabili.
“Ama-dumbbell alungele ukuqeqesha amaqembu amaningi emisipha emzimbeni ongaphezulu nongaphansi,” kusho uWill Collard. “Anikeza inketho yokuqeqesha ephephile ngesisindo esikhululekile kune-barbells kuyilapho esanikeza ukumelana okuhle.” Uthanda ama-dumbbell e-spin-lock ngenxa yokuguquguquka kwawo.
Ama-kettlebell angase abe mancane, kodwa ukuzivocavoca okufana nokushintshashintsha kanye nama-squats kusebenza umzimba wonke. UWill Collard uthi awukwazi ukwenza iphutha ngenketho yensimbi ephonswe njengale evela ku-Amazon Basics, ebiza u-£23 kuphela. “Ama-kettlebell aguquguqukayo kakhulu futhi ayonga kakhulu,” usho kanje. “Akufanele ukutshalwa kwezimali ngoba ungenza ukuzivocavoca okuningi kune-dumbbell nje.”
Le kettlebell ye-Amazon Basics yenziwe ngensimbi ecijile esezingeni eliphezulu, inesibambo esijikelezayo kanye nendawo ependiwe ukuze kube lula ukuyibamba. Ungathenga futhi izisindo ezisukela ku-4 kuya ku-20 kg ngezinhlungu ezi-2 kg. Uma ungaqiniseki futhi utshala imali eyodwa kuphela, uWill Collard uncoma ukukhetha inketho engu-10kg, kodwa uxwayisa ngokuthi ingaba nzima kakhulu kwabaqalayo.
Ibhande lokuphakamisa izisindo linganciphisa ngempumelelo ingcindezi emhlane wakho ongezansi lapho uphakamisa izisindo futhi livimbele umhlane wakho ukuthi unganwebi kakhulu ngesikhathi sokuphakamisa izisindo. Ziwusizo kakhulu kulabo abasanda kuqala ukuphakamisa izisindo ngoba ziyakusiza ukukufundisa ukuthi ungabamba kanjani imisipha yesisu sakho futhi unciphise ukucindezeleka emgogodleni wakho lapho uphakamisa izisindo.
Indawo enhle yokuqala yi-Nike Pro Waistband, etholakala ngobukhulu obuhlukahlukene futhi yenziwe ngendwangu elula, ephefumulayo enezintambo ezinwebekayo ukuze isekeleke. “Leli bhande le-Nike lilula kakhulu,” kusho uWill Collard. “Ezinye zezinketho ezikhona emakethe ziyinkimbinkimbi kakhulu futhi azidingeki. Uma uthola usayizi ofanele futhi ibhande lilingana kahle esiswini sakho, leli bhande liyindlela enhle kakhulu.”
Amabhande okumelana ayaphatheka kalula futhi aklanyelwe ukuthuthukisa ukuguquguquka, amandla kanye nokulinganisela futhi adinga ukulawula nokuzinza. Avame ukuthengeka, njengaleli sethi lamathathu ku-Amazon, futhi angasebenza imisipha eminingi emzimbeni.
UWill Collard uthi: “Awukwazi ukwenza iphutha ngokuthenga amabhande okumelana ku-inthanethi, kodwa uzodinga izinto ezisezingeni eliphezulu njenge-latex. Amasethi amaningi eza ngamasethi amathathu anamazinga ahlukene okumelana. Angasetshenziswa ezinhlotsheni ezahlukene zezingubo zangaphandle kanye nokuzivocavoca umzimba ophansi.” umzimba. Isethi ye-Bionix ku-Amazon iwuhlobo oluhle kakhulu engilutholile.”
Okwenza la mabhande okumelana e-Bionix avelele ukuthi ajiyile ngo-4.5mm kunamabhande amaningi okumelana ngenkathi esalondoloza ukuguquguquka. Uthola futhi isivivinyo sezinsuku ezingu-30 ngokubuyiselwa kwamahhala noma ukushintshwa.
Ngokungafani neminye imishini yokuzivocavoca, umata we-yoga ngeke uqede i-akhawunti yakho yasebhange futhi ungawusebenzisela ukuzivocavoca okuhamba kancane kanye nokuzivocavoca kwe-HIIT (ukuqeqeshwa kwesikhashana okunamandla kakhulu). I-Lululemon umata we-yoga ongcono kakhulu ongawuthenga ngemali. Uyakwazi ukuhlehliswa, unikeza ukubamba okungenakuqhathaniswa, indawo ezinzile kanye nokusekelwa okwanele.
U-£88 ungase ubonakale sengathi yimali eningi ngomatilasi we-yoga, kodwa uchwepheshe we-yoga u-Emma Henry wase-Triyoga ugcizelela ukuthi kuyafaneleka. “Kukhona omatilasi abashibhile abahle, kodwa bangase bangapheli isikhathi eside. Akukho okukhungathekisayo njengokushelela ngesikhathi se-yoga ye-Vinyasa esheshayo, ngakho-ke ukubamba kahle kuyisihluthulelo sempumelelo,” usho kanje.
I-Lululemon inikeza ama-pad anobukhulu obuhlukahlukene, kodwa ukuze ngisekele amalunga ngingasebenzisa i-pad engu-5mm. Usayizi wayo uphelele: mude futhi ubanzi kunama-yoga mat amaningi ajwayelekile, anobukhulu obungu-180 x 66cm, okusho ukuthi kunendawo eningi yokunwebeka. Ngenxa yokwakheka kwawo okujiyile kancane, ngithola lokhu kuyinhlanganisela ephelele ye-HIIT kanye nokuqeqeshwa kwamandla phakathi kwama-leggings engiwathandayo okuzivocavoca.
Nakuba ijiyile kunezinye eziningi, ayinzima kakhulu njengoba ingama-2.4kg. Lona umkhawulo ophezulu wesisindo engingathi ukhululekile ukuwuthwala, kodwa kusho ukuthi lo mata uzosebenza kahle ekhaya nasekilasini.
Okuwukuphela kwento embi ukuthi ayifiki nebhande noma isikhwama, kodwa lokho kuyinto enhle kakhulu. Ngamafuphi, lo mkhiqizo omuhle kakhulu ofanele ukutshalwa kwezimali.
Ungazibona kuma-CD okuzivocavoca kusukela ngawo-90. Amabhola okuzivocavoca, aziwa nangokuthi amabhola aseSwitzerland, amabhola okwelapha, amabhola okulinganisela, kanye namabhola e-yoga, ayimishini emihle kakhulu yokufeza i-abs ephukile. Athuthukisa ibhalansi, ithoni yemisipha kanye namandla angaphakathi ngokuphoqa umsebenzisi ukuthi agcine isikhungo samandla adonsela phansi ebholeni.
“Amabhola emithi alungele ukuzivocavoca imisipha yesisu sakho. Awazinzile, ngakho-ke ukusebenzisa ibhola lemithi njengesisekelo seplanki kukuvumela ukuthi uhlanganyele enkabeni yakho,” kusho umqeqeshi wokuvuselela umzimba uWill Collard. Imakethe igcwele kakhulu, kodwa uyayithanda lebhola lokuzivocavoca le-URBNFit elingamasentimitha angu-65 elivela ku-Amazon.
Ihlala isikhathi eside kakhulu ngenxa yendawo yayo yangaphandle ye-PVC eqinile futhi indawo yayo engasheleli ibamba kangcono kunezinye izindawo. Isembozo esingaqhumi sisekela isisindo esingafika kumakhilogremu angu-272, futhi siza nephampu nama-air plug amabili uma kwenzeka kudingeka umfutho kamuva.
Kuhle ukutshala imali esibhamuni esihle sokuhlikihla ukuze usisebenzise ngaphambi nangemuva kokuzilolonga. Zisiza ekunciphiseni ukucindezeleka kwemisipha futhi ziphumuze imisipha ngaphambi nangemuva kokuzilolonga, zikhuthaza ukululama kwemisipha, futhi zinciphise i-MOM—futhi ekufuneni kwethu isibhamu sokuhlikihla esingcono kakhulu, akukho mkhiqizo osondela ku-Theragun Prime.
Ngiyayithanda indlela ehlelekile nehlelekile, isibambo sayo esisebenza kahle, kanye nokulula kokusebenzisa. Inkinobho engenhla kwedivayisi ivula futhi ivale idivayisi futhi ilawula ukudlidliza, okungasethwa phakathi kwama-beats angu-1,750 no-2,400 ngomzuzu (PPM). Ngokusetshenziswa okuqhubekayo, impilo yebhethri ifinyelela kumaminithi angu-120.
Kodwa-ke, okwenza le divayisi ibe yinhle kakhulu ukunaka imininingwane efakwa ekwakhiweni kwayo. Nakuba amanye ama-pistol amaningi ebamba kalula, i-Theragun Prime ine-triangle grip enelungelo lobunikazi engivumela ukuthi ngifinyelele ezindaweni okunzima ukuzifinyelela njengamahlombe kanye nomhlane ongezansi. Isethi ihlanganisa nezinamathiselo ezine. Inomsindo omncane, kodwa lokho ngokuqinisekile kuyinto engathandeki.
Uma ukhathazekile ngokusebenzisa isibhamu sokuhlikihla, ungasebenzisa uhlelo lokusebenza lwe-Therabody. Unezinhlelo ezithile zemidlalo zokufudumeza, ukupholisa, kanye nokwelapha izimo ezibuhlungu njenge-plantar fasciitis kanye nentamo yobuchwepheshe.
Umqeqeshi wokuvuselelwa komzimba uWill Collard uthi ama-kettlebell ayimishini yokuzivocavoca ewusizo kakhulu futhi engahlonishwa kakhulu. “Ama-kettlebell asebenziseka kalula kune-dumbbell, okwenza abe sezingeni eliphezulu ngoba awudingi izisindo eziningi ezahlukene zama-kettlebell ukuze wenze yonke imithambo,” usho kanje. Kodwa ijimu yasekhaya ephelele izohlanganisa nezinhlobo zamandla kanye nemishini ye-cardio okukhulunywe ngayo ngenhla.
“Ngeshwa, akukho mishini yokuzivocavoca ezokusiza ukwehlisa isisindo,” kusho uCollard. “Isici esiyinhloko sokwehlisa isisindo ukudla: udinga ukugcina ukuntuleka kwamakhalori. Kodwa-ke, noma yiluphi uhlobo lokuzivocavoca kwenhliziyo, njenge-treadmill noma ibhayisikili elingaguquki, luzosiza ukwehlisa isisindo ngoba luzosiza ekushiseni amakhalori uma untula amakhalori.” Lokhu kungase kungabi yimpendulo oyifunayo, kodwa uma ukuncipha kwesisindo kuyindaba yakho eyinhloko, lezi yizindaba ezinhle zokuthethelela umshini we-cardio obiza kakhulu.
Noma ama-kettlebell, kusho uWill Collard, ngoba asebenza ngezindlela eziningi. Ukuzivocavoca kwe-kettlebell kuyashintshashintsha, kodwa kudinga imisipha engaphakathi ukuze kuqine. Ukuzivocavoca okudumile kwe-kettlebell kufaka phakathi ama-crunches aseRashiya, ama-Turkish get-up, kanye nemigqa eqondile, kodwa ungaba nobuciko uma nje uhlala uphephile.
Kusukela kuma-cashew kuya kuma-alimondi, lezi zakhi zicebile ngamaprotheni, i-fiber, izakhi ezincane ezibalulekile kanye namafutha anempilo.
Kuthiwa isizukulwane esisha sokudla okuqandisiwe sinempilo kakhulu kunesangaphambili, kodwa ingabe sinambitheka kahle njengokudla okwenziwe ekhaya?
Isikhathi sokuthunyelwe: Disemba-26-2023