Sibheke okokusebenza okuhle kakhulu kwasekhaya kokufaneleka kuka-2023, okuhlanganisa nemishini yokugwedla ehamba phambili, amabhayisikili okuzivocavoca, ama-treadmill, nama-yoga mats.
Bangaki kithi abasakhokha imali yobulungu ejimini esinezinyanga singayi kuyo?Mhlawumbe sekuyisikhathi sokuyeka ukuyisebenzisa futhi utshale imali emishinini engcono kakhulu yokuzivocavoca yasekhaya?Ukuzivocavoca ekhaya ku-treadmill yesimanje ehlakaniphile, ibhayisikili lokuzivivinya noma umshini wokugwedla kungakongela imali ngokuhamba kwesikhathi.Kodwa udinga ukwazi ukuthi iyiphi imishini, njengezisindo nama-dumbbells, angathengwa ngokushibhile.
Isigaba sezincomo ze-Telegraph sihlole amakhulukhulu emishini yokuzivocavoca yasekhaya eminyakeni edlule futhi sakhuluma nenqwaba yochwepheshe bokufaneleka.Sicabange ukuthi sekuyisikhathi sokukuhlanganisa konke kube umhlahlandlela ohlukile ukuze uvumelane nanoma yisiphi isabelomali, ngamanani asukela ku-£13 kuya ku-£2,500.
Kungakhathaliseki ukuthi ulahlekelwa isisindo, usesimweni esihle, noma wakha imisipha (uzodinga futhi i-protein powder nama-bar), lapha uzothola ukubuyekezwa okugcwele nezincomo zemishini ye-cardio engcono kakhulu, izinto zokuphakamisa isisindo ezihlanganisa ama-kettlebell namabhande okumelana. , kanye nemishini ye-yoga ehamba phambili.Uma ujahile, nakhu ukubuka okusheshayo kokuthenga kwethu okuhlanu okuphezulu:
Siqoqe okokusebenza okuhle kakhulu, kusukela kuma-treadmill kuya kuma-yoga mats, futhi sakhuluma nochwepheshe bemboni.Sibheke izici ezifana nezinto zekhwalithi, isibambo, izici zokuphepha, i-ergonomics kanye nokusebenziseka kalula.Usayizi ohlangene nawo uyisici esibalulekile.Konke lokhu okulandelayo kuhlolwe yithi noma kunconywe ochwepheshe.
Ama-treadmill angenye yemishini yokuzivocavoca yasekhaya ethandwa kakhulu futhi ebiza kakhulu, ngakho-ke kubalulekile ukwenza ukukhetha okufanele.I-NHS kanye ne-Aston Villa FC physiotherapist u-Alex Boardman uncoma i-NordicTrack ngenxa yobulula besofthiwe eyakhelwe ngaphakathi.
“Ama-treadmill anokuqeqeshwa kwesikhashana ayasiza kakhulu ekuhleleni umsebenzi wakho,” kusho u-Alex."Zikuvumela ukuthi uthuthukise ukuhamba nokuqina endaweni elawulwayo."I-NordicTrack ihamba phambili ohlwini lwe-Daily Telegraph lwama-treadmill ahamba phambili.
I-Commercial 1750 ihlanganisa i-Runner's Flex cushioning edekhini, engalungiswa ukuze inikeze ukwesekwa komthelela owengeziwe noma ilingise ukusebenza komgwaqo wempilo yangempela, futhi ihlanganisa ne-Google Amamephu, okusho ukuthi ungakwazi ukulingisa ukugijima kwangaphandle noma kuphi emhlabeni.Ine-gradient encomekayo ibanga -3% kuya ku-+15% kanye nesivinini esiphezulu esingu-19 km/h.
Uma uthenga le treadmill, futhi uthola ukubhalisa kwanyanga zonke ku-iFit, ekunikeza amakilasi okuzivivinya okugxilile kanye nesikhathi sangempela (ngesikrini esithintwayo esingu-14 intshi HD) esilungisa ngokuzenzakalela isivinini sakho nokuhlehla njengoba ugijima.Asikho isizathu sokuphumula: vele uxhume ama-headphone akho e-Bluetooth futhi uziqeqeshe nomunye wabaqeqeshi abasezingeni eliphezulu be-iFit.
I-Apex Smart Bike iyibhayisikili lokuzivocavoca elixhumene elithengekayo.Eqinisweni, ekuqoqeni kwethu amabhayisikili okuzivocavoca angcono kakhulu, sikhethe ngaphezu kwe-Peloton.Ishibhile ngoba ayinaso isikrini esithintwayo se-HD.Kunalokho, kukhona isibambi sethebhulethi ongakwazi ukuxhuma kuso ithebhulethi noma ifoni futhi usakaze izifundo ngohlelo lokusebenza.
Amakilasi ekhwalithi enhle asukela emizuzwini eyi-15 ukuya ehoreni, anamandla, avumelana nezimo nezivivinyo ezilungele abaqalayo, afundiswa othisha baseBrithani abavela e-Boom Cycle Studios eLondon.I-Apex cishe ifaneleka kakhulu kubagibeli bamabhayisikili abangaphakathi nabangaphandle kunalabo abafuna ukuzivocavoca, njengoba ingekho indlela yokulingisa ukugibela ngaphandle.
Mayelana nomklamo, ibhayisikili le-Apex linesitayela ngokwanele ukuthi (licishe) lingene egumbini lakho lokuphumula, ngenxa yosayizi walo ohlangene (amafidi angu-4 ngamafidi angu-2) kanye nezinketho ezine zemibala.Ineshaja yocingo engenantambo, isibambi sethebhulethi semisebenzi yokusakaza, isibambi sebhodlela lamanzi kanye nendawo yokubeka isisindo (ayifakiwe, kodwa ibiza £25).Ingxenye engcono kakhulu ukuthi iqinile futhi ayinyakazi lapho unyathela.
Nakuba ilula uma iqhathaniswa futhi ine-flywheel elula kakhulu, ububanzi bokuhudula bukhulu.Indawo iyisicaba, ithule futhi mancane amathuba okuthi idale izingxabano nomakhelwane, okwenza ifaneleke ukwakhiwa kwamafulethi.Ingxenye engcono kakhulu ukuthi amabhayisikili e-Apex eza ehlangene ngokugcwele.
Imishini yokugwedla iyimishini ye-cardio engcono kakhulu ongatshala kuyo, ngokusho komqeqeshi womuntu siqu u-Claire Tupin, ne-Concept2 Rower ehamba phambili ohlwini lwe-Daily Telegraph lwemishini yokugwedla ehamba phambili.UClaire uthi: “Nakuba ungakwazi ukugijima noma ugibele ibhayisikili ungaphandle, uma ufuna ukushisa ama-calories futhi uthole ukuvivinya umzimba okuphelele ekhaya, umshini wokugwedla uyisinqumo esihlakaniphile.“Ukugwedla kuwumsebenzi osebenzayo, ohlanganisa yonke indawo ohlanganisa umsebenzi wenhliziyo ukuze uthuthukise ukukhuthazela nokuqinisa imisipha emzimbeni wonke.Isebenza emahlombe, izingalo, umhlane, i-abs, amathanga namathole.”
I-Concept 2 Model D ithule njengoba umgwedli wasemoyeni engathola.Uma uke waya ejimini, kungenzeka ukuthi uhlangane nalo mshini wokugwedla.Kuphinde kube inketho eqinile kakhulu kulolu hlu, nakuba lokho kusho ukuthi ayigoqi.Ngakho-ke, udinga ukuthola indawo ehlala njalo ekamelweni eliyisipele noma igaraji.Nokho, uma ufuna ukuyigcina isikhashana, izohlukaniswa izingxenye ezimbili.
“I-Concept 2 ibiza kancane, kodwa kimina iwumshini wokugwedla ongcono kakhulu,” kusho umqeqeshi wokuzivocavoca uBorn Barikor.“Sengiziqeqeshe kakhulu ngayo futhi ngiyithanda kakhulu.Kulula ukuyisebenzisa, inezibambo ezi-ergonomic nezinethezekile namabhande onyawo, futhi iyalungiseka.Iphinde ibe nesibonisi esifundeka kalula.Uma unemali encane futhi ulungele ukutshala imali kuzo, kufanele ukhethe i-Concept 2.”
Ibhentshi lokuvivinya umzimba lingelinye lamadivayisi aguquguquka kakhulu futhi ayisisekelo angasetshenziswa nama-dumbbell ukuqeqesha umzimba ongaphezulu, isifuba kanye nama-triceps, noma ngokwawo ukuzivocavoca umzimba.Uma ufuna imishini emikhulu yokuphakamisa izinsimbi yejimu yakho yasekhaya, yilokhu.
U-Will Collard, umqeqeshi oholayo wokubuyisela esimweni esihle e-Sussex Back Pain Clinic, uthanda i-Weider Utility Bench ngoba ilungiseka ngokugcwele, ivumela ubuningi bokuzivocavoca umzimba."Ibhentshi linezilungiselelo nama-engeli ahlukene ayisishiyagalombili, okuyinto enhle ekuqeqesheni ngokuphumelelayo nangokuphepha wonke amaqembu emisipha," usho kanje.Isihlalo nangemuva nazo zisebenza ngokuzimela komunye nomunye, ngakho-ke abantu bazo zonke izinhlobo eziphakeme nezisindo bangahlala noma balale endaweni efanele.
Ibhentshi le-Weider lihlanganisa ukuthungwa kwegwebu eliphezulu nokuthungwa kwebhokisi, okulenza libe ukuthengwa okuphambili.Ukuzivocavoca okungase kube khona kufaka phakathi ama-tricep dips, ama-lat dips, ama-squats anesisindo kanye nama-crunches aseRussia.
I-JX Fitness Squat Rack inohlaka lwensimbi oluqinile, oluqinisiwe olunamaphedi alwa nokushelela anikeza ukuqina okwengeziwe futhi avikele iphansi lakho ekuklwebheni.I-squat rack elungisekayo iza newaranti yeminyaka emibili.
U-Claire Turpin, umqeqeshi womuntu siqu kanye nomsunguli we-fitness brand i-CONTUR Sportswear, uncoma i-squat rack yejimu yasekhaya, ethi: “Ingasetshenziswa ne-barbell kuma-squats nokucindezela amahlombe.Engeza ibhentshi lokuzilolonga lokucindezela isifuba okuhlukahlukene noma uhla olugcwele lokuzivocavoca.”ikhebula.Le sethi iphinde ikuvumela ukuthi wenze ukudonsa kanye nama-chin-ups, futhi wengeze amabhande okumelana namabhendi ukuze uthole ukujima okuphelele komzimba okugcwele.”
U-Will Collard uthi: “Uma ufuna ukutshala imali endaweni yokubeka izikwele, ukukhetha kwakho kuzoncika endaweni onayo, kanye nesabelomali sakho.Inketho eshibhile ukuthenga i-squat rack emi.Ngale ndlela, ithola umsebenzi.Kwenziwe futhi kuyisinqumo sakho ukonga imali nesikhala.
"Uma unendawo nemali yokutshala imali, ukukhetha i-squat rack ehlala isikhathi eside futhi ephephile njengale evela ku-JX Fitness e-Amazon kuzoba utshalomali olufanele."
I-JX Fitness Squat Rack ihambisana namabhentshi amaningi ensimbi nesisindo, okuyenza ibe inketho ekahle uma ibhangqwe ne-Weider Universal Bench ngenhla.
Uma udinga ama-dumbbell amaningi, ama-dumbbell e-Spinlock awuhlobo oluthengekayo kakhulu emakethe kanye nenketho enhle yokuqala ijimu yasekhaya.Zidinga ukuthi umsebenzisi ashintshe amapuleti esisindo mathupha.Le dumbbell ye-York Fitness iza namapuleti esisindo angu-0.5kg, amapuleti esisindo angu-1.25kg amane namapuleti esisindo angu-2.5kg.Isisindo esiphezulu sama-dumbbells singama-20 kg.Izingidi eziqinile emaphethelweni zivimbela amabhodi ukuthi angahlehli, futhi isethi ifika ngeqoqo lokubili.
"Ama-Dumbbells ahle kakhulu ekuqeqesheni amaqembu amaningi emisipha emzimbeni ongaphezulu nangaphansi," kusho u-Will Collard."Banikeza inketho yokuqeqeshwa kwesisindo samahhala ephephile kunama-barbell kuyilapho benikeza ukumelana okuhle."Uthanda ama-dumbbell e-spin-lock ngenxa yokuguquguquka kwawo.
Ama-kettlebell angase abe mancane, kodwa ukuzivocavoca okufana nokushwibeka kanye nama-squats kusebenza umzimba wonke.U-Will Collard uthi awukwazi ukungahambi kahle ngenketho yensimbi efana nale evela ku-Amazon Basics, ebiza u-£23 kuphela.Uthi: “Ama-kettlebell ahlukahlukene kakhulu futhi ayonga kakhulu."Bakufanele ukutshalwa kwezimali ngoba ungenza izivivinyo eziningi kunama-dumbbells."
Le kettlebell ye-Amazon Basics yenziwe ngensimbi yekhwalithi ephezulu, inesibambo esiyiluphu nendawo ependiwe ukuze ibambeke kalula.Ungakwazi futhi ukuthenga izisindo ezisukela ku-4 kuya ku-20 kg ngo-2 kg increments.Uma ungaqiniseki futhi utshala imali eyodwa kuphela, u-Will Collard uncoma ukukhetha inketho engu-10kg, kodwa uxwayisa ngokuthi ingase ibe nzima kakhulu kwabaqalayo.
Ibhande le-weightlifting linganciphisa ngokuphumelelayo ingcindezi emhlane wakho ophansi lapho uphakamisa izinsimbi futhi uvimbele umhlane wakho ekukhuphukeni kwe-hyperextending ngesikhathi se-weightlifting.Ziwusizo ikakhulukazi kulabo abasha ekuphakamiseni isisindo ngoba basiza ukufundisa indlela yokubandakanya imisipha yakho yesisu futhi unciphise ukucindezeleka emgogodleni wakho lapho uphakamisa izinsimbi.
Indawo enhle ongaqala ngayo i-Nike Pro Waistband, etholakala ngamasayizi ahlukahlukene futhi yenziwe ngendwangu elula, ephefumulayo enezintambo zokunwebeka ukuze uthole ukwesekwa okwengeziwe.“Leli bhande le-Nike lilula kakhulu,” kusho u-Will Collard.“Ezinye zezinketho emakethe ziyinkimbinkimbi ngokweqile futhi azinasidingo.Uma uthola usayizi ofanele futhi ibhande lilingana kahle esiswini sakho, leli bhande liyindlela enhle kakhulu. "
Amabhendi okumelana ayaphatheka futhi aklanyelwe ukuthuthukisa ukuguquguquka, amandla nokulinganisela futhi adinga ukulawula nokuzinza.Avamise ukuthengeka, njengale sethi yamathathu e-Amazon, futhi angasebenza imisipha eminingi emzimbeni.
U-Will Collard uthi: “Awukwazi ukwenza iphutha ngokuthenga amabhendi okumelana ne-inthanethi, kodwa uzodinga impahla eyikhwalithi efana ne-latex.Amasethi amaningi eza ngamasethi amathathu anamazinga ahlukene okumelana.Zingasetshenziswa ezimpahleni zangaphandle ezihlukahlukene kanye nokuzivocavoca umzimba okuphansi. "umzimba.Isethi ye-Bionix e-Amazon iwuhlu olungcono kakhulu engilutholile.”
Okwenza la mabhendi okumelana ne-Bionix agqame ukuthi awugqinsi ngo-4.5mm kunamabhendi amaningi okumelana kuyilapho esalondoloza ukuguquguquka.Uphinda uthole isivivinyo sezinsuku ezingama-30 esinembuyiselo yamahhala noma okunye okunye.
Ngokungafani nezinye izisetshenziswa zokuqina, i-yoga mat ngeke iqede i-akhawunti yakho yasebhange futhi ungayisebenzisela ukujima okunensa kanye nokujima kwe-HIIT (ukuqeqeshwa kwesikhashana okuphezulu).I-Lululemon iyona engcono kakhulu ye-yoga mat imali engayithenga.Iyakwazi ukubuyisela emuva, ihlinzeka ngokubamba okungenakuqhathaniswa, indawo ezinzile nokusekelwa okwanele.
I-£88 ingase ibonakale iyimali eningi ye-yoga mat, kodwa uchwepheshe we-yoga u-Emma Henry ovela e-Triyoga ugcizelela ukuthi iwufanele.“Kukhona omata abashibhile abahle, kodwa kungenzeka bangahlali isikhathi eside.Ayikho into ekhungathekisa njengokushelela ngesikhathi se-yoga ye-Vinyasa esheshayo, ngakho-ke ukubamba kahle kuwukhiye wempumelelo,” usho kanje.
I-Lululemon inikeza amaphedi ngobukhulu obuhlukahlukene, kodwa ukuze ngisekele ngokuhlanganyela ngingahamba nephedi engu-5mm.Ingusayizi ofanele: yinde futhi ibanzi kunamacansi amaningi ajwayelekile e-yoga, alinganiselwa ku-180 x 66cm, okusho ukuthi kunendawo eningi yokwelula.Ngenxa yokwakhiwa okuthe ukushuba, ngithola lokhu kuyinhlanganisela ephelele ye-HIIT nokuqeqeshwa kwamandla phakathi kwama-leggings engiwathandayo wokujima.
Yize ijiyile kuneningi, ayisindanga kakhulu ku-2.4kg.Lona umkhawulo ongaphezulu wesisindo engingawubiza ukhululekile ukuwuthwala, kodwa kusho ukuthi le mat izosebenza kahle kokubili ekhaya nasekilasini.
Okubi kuphela ukuthi akuveli nebhande noma isikhwama, kodwa lokho kuyi-nitpick ngempela.Ngamafuphi, lona umkhiqizo omuhle kakhulu ofanele ukutshalwa kwezimali.
Ungawabona kuma-CD wokujima kusukela ngeminyaka yawo-90s.Amabhola okujima, aziwa nangokuthi amabhola aseSwitzerland, amabhola okwelapha, amabhola ebhalansi, namabhola e-yoga, ayisisetshenziswa esihle kakhulu sokuzuza i-abs eklebhuliwe.Athuthukisa ibhalansi, ithoni yemisipha namandla ayisisekelo ngokuphoqelela umsebenzisi ukuthi agcine isikhungo samandla adonsela phansi ebholeni.
“Amabhola emithi mahle kakhulu ekucimeni imisipha yesisu sakho.Azinzile, ngakho ukusebenzisa ibhola lomuthi njengesisekelo sepulangwe kukuvumela ukuthi ubambe iqhaza eliphakathi kwakho,” kusho umqeqeshi wokuhlunyeleliswa kwezimilo uWill Collard.Imakethe igcwele kahle, kodwa uthanda leli bhola lokuzivivinya le-URBNFit 65cm elivela e-Amazon.
Ihlala isikhathi eside kakhulu ngenxa yendawo yayo yangaphandle ye-PVC eqinile futhi indawo yayo engasheleli inikeza ukubamba okungcono kunezinye izindawo.Ikhava evikela ukuqhuma isekela amakhilogremu angu-272 wesisindo, futhi iza nepompo namapulaki omoya amabili uma kwenzeka i-boost idingeka kamuva.
Kuwufanele ukutshala isibhamu sokubhucunga esihloniphekile ukuze sisetshenziswe ngaphambi nangemuva kokujima.Zisiza ekudambiseni ukungezwani kwemisipha futhi ziphumuze imisipha ngaphambi nangemuva kokujima, zikhuthaze ukululama kwezicubu, futhi zinciphise UMAMA—futhi ekufuneni kwethu isibhamu sokubhucunga esingcono kakhulu, awukho umkhiqizo osondela ku-Theragun Prime.
Ngiyayithanda idizayini yayo ethambile, elula, isibambo se-ergonomic, kanye nokusebenziseka kalula.Inkinobho engaphezulu kwedivayisi ivula futhi ivale idivayisi futhi iphinde ilawule ukudlidliza, okungasethwa phakathi kuka-1,750 no-2,400 wamabhithi ngomzuzu (PPM).Ngokusetshenziswa okuqhubekayo, impilo yebhethri ingafika kumaminithi angu-120.
Nokho, okwenza lo mshini ube mkhulu ukunaka imininingwane engena ekwakhiweni kwawo.Nakuba amanye amavolovolo amaningi ebambeka kalula, i-Theragun Prime inonxantathu onelungelo lobunikazi bokubambelela okungivumela ukuthi ngifinyelele kanzima ezindaweni ezinjengamahlombe kanye nomhlane ophansi.Isethi ihlanganisa nezinamathiselo ezine.Kunomsindo omncane, kepha lokho kuyi-nitpick.
Uma unovalo ngokusebenzisa isibhamu sokubhucungwa, ungasebenzisa uhlelo lokusebenza lwe-Therabody.Unezinhlelo ezithile zezemidlalo zokufudumala, ukupholisa phansi, nokwelapha izimo ezibuhlungu ezifana ne-plantar fasciitis nentamo yobuchwepheshe.
Umqeqeshi wokuhlunyeleliswa komzimba u-Will Collard uthi ama-kettlebell awucezu oluzuzisa kakhulu futhi olungaphansi kwesisetshenziswa sokuzivocavoca.“Ama-kettlebell asebenza ngezindlela eziningi kunama-dumbbell, okuwenza akonga kakhulu ngoba awudingi izisindo eziningi ezahlukene zamakettlebell ukuze wenze zonke izivivinyo,” usho kanje.Kodwa i-gym yasekhaya ephelele izofaka nezinhlobo zamandla nemishini ye-cardio okukhulunywe ngenhla.
"Ngeshwa, akukho mishini yokuzivocavoca ezokusiza ulahlekelwe isisindo," kusho uCollard."Isici esiyinhloko ekunciphiseni isisindo ukudla: udinga ukugcina ukushoda kwekhalori.Kodwa-ke, noma yiluphi uhlobo lokuzivocavoca kwenhliziyo nemithambo yegazi, njenge-treadmill noma ibhayisikili elimile, kuzosiza ekunciphiseni isisindo ngoba kuzosiza ekushiseni ama-calories uma untula ama-calories.”Lokhu kungase kungabi yimpendulo oyifunayo, kodwa uma ukulahlekelwa isisindo kuwukukhathazeka kwakho okuyinhloko, lezi yizindaba ezinhle zokuthethelela umshini we-cardio obiza kakhulu.
Noma ama-kettlebell, kusho u-Will Collard, ngoba ahlukahlukene kakhulu.Izivivinyo ze-kettlebell ziyashintshashintsha, kodwa zidinga imisipha eyinhloko ukuze uzinze.Ukuzivocavoca kwe-kettlebell okudumile kufaka phakathi ama-Russian crunches, ama-Turkish get-ups, nemigqa eyisicaba, kodwa futhi ungathola ubuciko inqobo nje uma uhlala uphephile.
Kusukela kuma-cashews kuya kuma-alimondi, lezi zakhi zomsoco zicebile amaprotheni, i-fiber, ama-micronutrients abalulekile kanye namafutha anempilo.
Isizukulwane esisha sokudla okuqandisiwe kuthiwa sinempilo kunezandulelayo, kodwa ingabe kunambitheka njengokuzenzela?
Isikhathi sokuthumela: Dec-26-2023