Tiri kutsvaga michina yakanakisisa yekurovedza muviri kumba ya2023, kusanganisira michina yepamusoro yekukwasva, mabhasikoro ekurovedza muviri, matreadmill, uye ma yoga mats.
Vangani vedu vachiri kubhadhara mari yekuva nhengo yejimu yatisati taenda kwemwedzi yakati wandei? Pamwe inguva yekurega kuishandisa toisa mari muzvishandiso zvejimu zvepamba zvakanakisa? Kurovedza muviri kumba uchishandisa treadmill yemazuva ano, bhasikoro rekurovedza muviri kana muchina wekukwasva kunogona kukubatsira kuchengetedza mari kwenguva refu. Asi unofanira kuziva kuti ndezvipi zvishandiso, zvakaita semasimbi nemadumbbell, zvinogona kutengwa zvisingadhuri.
Chikamu chezvinokurudzirwa neTelegraph chakaedza mazana emichina yekurovedza muviri kumba kwemakore uye chakataura nenyanzvi dzakawanda dzekurovedza muviri. Takafunga kuti yave nguva yekuzvibatanidza zvese pamwechete kuti zvienderane nebhajeti chero ripi zvaro, nemitengo inotangira pa13 kusvika pa2,500.
Ungave uri kudzikira huremu, kuva nemuviri wakanaka, kana kuvaka tsandanyama (uchadawo protein powder nebar), pano uchawana wongororo dzakazara uye mazano emidziyo yakanakisa yecardio, michina yekusimudza masimbi inosanganisira kettlebells neresistance bands, uye michina yakanakisa yeyoga. Kana uri kukurumidza, heino tarisiro pfupi yekutenga kwedu kushanu kwepamusoro:
Taunganidza michina yakanakisisa, kubva pamitambo yekutsika kusvika kuma yoga mats, uye tataura nenyanzvi dzeindasitiri. Takatarisa zvinhu zvakaita sezvinhu zvemhando yepamusoro, mubato, zvinhu zvekuchengetedza, ergonomics uye nyore kushandisa. Saizi diki chinhu chakakoshawo. Zvese zvinotevera zvakaedzwa nesu kana kuti zvakakurudzirwa nenyanzvi.
Treadmills ndeimwe yemidziyo yekurovedza muviri inonyanyo kufarirwa uye inodhura zvakanyanya kumba, saka zvakakosha kusarudza zvakanaka. Nyanzvi yekurapa muviri yeNHS neAston Villa FC, Alex Boardman, vanokurudzira NordicTrack nekuda kwekureruka kwesoftware yakavakirwa mukati.
“Matambo ekurovedza muviri ane kurovedza muviri kwenguva pfupi anobatsira zvikuru pakuronga maekisesaizi ako,” anodaro Alex. “Anokubvumira kuvandudza kufamba uye kugwinya kwemuviri munzvimbo inodzorwa.” NordicTrack iri pamusoro perondedzero ye "treadmill" dzakanakisa dzeThe Daily Telegraph.
Iyo Commercial 1750 ine Runner's Flex cushioning padheki, iyo inogona kugadziriswa kuti ipe rutsigiro rwakawedzerwa kana kutevedzera kumhanya kwemumugwagwa chaiko, uye zvakare inobatanidzwa neGoogle Maps, zvichireva kuti unogona kutevedzera kumhanya kwekunze chero kupi zvako pasi rose. Ine gradient range inoshamisa kubva -3% kusvika +15% uye kumhanya kwepamusoro kwe19 km/awa.
Paunotenga treadmill iyi, unowanawo kunyorera kwemwedzi wega wega kuiFit, iyo inopa makirasi ekurovedza muviri anoyevedza panguva chaiyo (kuburikidza ne touchscreen ye 14-inch HD) iyo inogadzirisa otomatiki kumhanya kwako nekutsvedza paunenge uchimhanya. Hapana chikonzero chekuzorora: ingobatanidza mahedhifoni ako eBluetooth udzidzire neimwe yevarairidzi vepamusoro veiFit.
Apex Smart Bike ibhasikoro rekurovedza muviri rakabatana rine mutengo unodhura. Kutaura zvazviri, muongororo yedu yemabhasikoro ekurovedza muviri akanakisa, takasarudza pane Peloton. Rakachipa nekuti harina touchscreen yeHD. Pane kudaro, pane chibatiso chepiritsi chaunogona kubatanidza tablet yako kana foni uye woteerera zvidzidzo kuburikidza neapp.
Makirasi emhando yepamusoro anotangira pamaminitsi gumi nemashanu kusvika paawa imwe chete, ane simba, kuchinjika uye maekisesaizi anobatsira vanotanga, anodzidziswa nevarairidzi vekuBritain vanobva kuBoom Cycle Studios muLondon. Apex ingangove yakakodzera vanotasva mabhasikoro vari mukati nekunze kupfuura avo vanoda kurovedza muviri, sezvo pasina nzira yekutevedzera rwendo rwekunze.
Panyaya yemagadzirirwo, bhasikoro reApex rine fashoni zvekuti (rinenge) rinokwana muimba yako yekutandarira, nekuda kwehukuru hwaro hudiki (4 tsoka ne 2 tsoka) uye mavara mana akasiyana. Rine charger yefoni isina waya, tablet yekubatisa mitambo yekutamba, chibatiso chebhodhoro remvura uye rack yekurerutsira uremu (hazvina kusanganisirwa, asi zvinodhura £25). Chinhu chakanakisa ndechekuti rakasimba uye harifambi kana uchityaira.
Kunyangwe iri diki uye ine vhiri rekufambisa rakareruka, nzvimbo yekudhonza yakakura. Nzvimbo yacho yakati sandara, yakanyarara uye kashoma kukonzera kusawirirana nevavakidzani, zvichiita kuti ive yakakodzera kuvaka dzimba. Chinhu chakanakisa ndechekuti mabhasikoro eApex anouya akabatana zvakakwana.
Michina yekukwasva ndiyo michina yakanakisisa yekurovedza muviri, sekureva kwemurairidzi wega Claire Tupin, iyo Concept2 Rower iri pamusoro perunyorwa rweThe Daily Telegraph rwemichina yakanakisa yekukwasva. "Kunyange zvazvo uchigona kumhanya kana kutasva bhasikoro panze, kana uchida kupisa macalorie uye kuita kurovedza muviri wese kumba, muchina wekukwasva isarudzo yakangwara," anodaro Claire. "Kukwasva ibasa rinoshanda, rinosanganisa kushanda kwemwoyo nekuvandudza kutsungirira nekusimbisa tsandanyama mumuviri wese. Rinoshanda pamapfudzi, maoko, musana, dumbu, zvidya nemakumbo."
Concept 2 Model D yakanyarara sezvinoita mutyairi wechikepe aerial rower. Kana wakamboenda kugym, ungangove wakasangana nemuchina uyu wekukwasva. Ndiyo zvakare sarudzo yakasimba pane iyi runyorwa, kunyangwe izvi zvichireva kuti haipeteki. Saka, unofanirwa kutsvaga nzvimbo inogara kwenguva refu mukamuri rekuchengetera kana garaji. Zvisinei, kana uchida kuichengeta kwenguva yakati, ichakamurwa kuita zvikamu zviviri.
“Concept 2 inodhura zvishoma, asi kwandiri ndiyo muchina wekukwasva wakanakisa,” anodaro mudzidzisi wekurovedza muviri Born Barikor. “Ndakaita kudzidziswa kwakawanda pairi uye ndinoifarira chaizvo. Iri nyore kushandisa, ine mibato netambo dzetsoka zvinogadziriswa uye zvinogadziriswa, uye inogona kugadziriswa. Inewo display iri nyore kuverenga. Kana uine mari shoma uye wagadzirira kuisa mari mairi, unofanira kusarudza Concept 2.”
Bhenji rekurovedza muviri ndeimwe yemidziyo inoshandiswa zvakasiyana-siyana uye iri nyore kushandisa ne dumbbells kudzidzisa muviri wepamusoro, chipfuva ne triceps, kana kuti yega pakurovedza muviri. Kana uchitsvaga michina yakakura yekusimudza masimbi yejimu yako yekumba, iyi ndiyo.
Will Collard, mudzidzisi wekurapa marwadzo emusana paSussex Back Pain Clinic, anosarudza Weider Utility Bench nekuti inogona kugadziriswa zvizere, zvichibvumira maekisesaizi akasiyana-siyana. "Bhenji rine nzvimbo nemakona masere akasiyana, izvo zvakanaka pakudzidzisa mapoka ese emhasuru zvinobudirira uye zvakachengeteka," anodaro. Chigaro nekumashure zvinoshandawo zvakazvimiririra, saka vanhu vehurefu hwese nehuremu vanogona kugara kana kurara panzvimbo chaiyo.
Bhenji reWeider rine kusona kwefuro kwakanyanya uye kusona kwebhokisi, zvichiita kuti rive repamusoro-soro. Maekisesaizi anogona kuitwa anosanganisira triceps dips, lat dips, weighted squats uye Russian crunches.
JX Fitness Squat Rack ine furemu yesimbi yakasimba, yakasimbiswa ine mapedhi asingatsvedzeri anopa kugadzikana kwakanyanya uye anodzivirira pasi rako kubva pakukwenya. Iyo squat rack inogadziriswa inouya newarandi yemakore maviri.
Claire Turpin, mudzidzisi wemuviri uye muvambi wekambani yekusimbisa muviri yeCONTUR Sportswear, anokurudzira rack ye squat yejimu yekumba, achiti: "Inogona kushandiswa ne barbell ye squats uye shoulder presses. Wedzera bhenji rekudzidzira remhando dzakasiyana dze chipfuva kana maekisesaizi akasiyana-siyana." Seti iyi inokutenderawo kuti uite pull-ups uye chin-ups, uye wedzera resistance bands uye mabhandi ekurovedza muviri zvakakwana.
Will Collard anoti: “Kana uchitsvaga kuisa mari mu squat rack, sarudzo yako ichaenderana nenzvimbo yauinayo uye, hongu, bhajeti yako. Sarudzo yakachipa ndeyekutenga squat rack yakamira. Nenzira iyi, inoita basa racho. Yapera uye isarudzo yako kuchengetedza mari nenzvimbo.
"Kana uine nzvimbo nemari yekudyara, kusarudza rack yakasimba uye yakachengeteka ye squat rack senge iyi kubva kuJX Fitness paAmazon ichave mari inobatsira."
JX Fitness Squat Rack inoenderana nemabarbells akawanda nemabhenji ekurema, zvichiita kuti ive sarudzo yakanaka kana yakabatana neWeider Universal Bench iri pamusoro.
Kana uchida madumbbell akawanda, madumbbell eSpinlock ndiwo anodhura zvakanyanya pamusika uye isarudzo yakanaka yekutanga gym yekumba. Anoda kuti mushandisi atsive madhiramu ehuremu nemaoko. Iyi dumbbell yeYork Fitness inouya nemadhiramu mana ehuremu hwe0.5kg, mana ehuremu hwe1.25kg uye mana ehuremu hwe2.5kg. Huremu hwepamusoro hwemadumbbell i20 kg. Makiyi akasimba pamigumo anodzivirira mabhodhi kuti asatsvedzerere, uye seti inouya museti yeaviri.
“Madumbbell akanaka pakudzidzisa mapoka mazhinji emhasuru dziri pamusoro nepazasi pemuviri,” anodaro Will Collard. “Anopa sarudzo yakachengeteka yekurovedza muviri usingaremerwe uremu kupfuura mabarbell ukuwo achiramba zvakanaka.” Anofarira madumbbell espin-lock nekuda kwekushanda kwawo kwakasiyana-siyana.
Mabhero ekettlebells anogona kunge ari madiki, asi maekisesaizi akadai semaswings nemasquats anoshanda muviri wese. Will Collard anoti haugone kukanganisa nesarudzo yesimbi yakagadzirwa nesimbi yakaita seiyi kubva kuAmazon Basics, iyo inodhura £23 chete. "Mabhero ekettlebells anogona kushandiswa zvakasiyana-siyana uye anodhura zvishoma," anodaro. "Akakodzera mari yacho nekuti unogona kuita maekisesaizi akawanda kupfuura madumbbells chete."
Iyi kettlebell yeAmazon Basics yakagadzirwa nesimbi yemhando yepamusoro, ine mubato we loop uye nzvimbo yakapendwa kuti ibatisise zviri nyore. Unogona zvakare kutenga huremu hunobva pa4 kusvika ku20 kg mukuwedzera kwe2 kg. Kana usina chokwadi uye uri kungoisa mari mune imwe chete, Will Collard anokurudzira kusarudza 10kg, asi anonyevera kuti inogona kurema zvakanyanya kune vanotanga.
Bhandi rekusimudza zvinorema rinogona kuderedza kumanikidzwa kwemusana wako wezasi paunenge uchisimudza zvinorema uye kudzivirira musana wako kuti usatambanuke zvakanyanya panguva yekusimudza zvinorema. Zvinonyanya kubatsira kune avo vatsva mukusimudzira zvinorema nekuti zvinokubatsira kukudzidzisa maitiro ekubata tsandanyama dzemudumbu mako uye kuderedza kushushikana kwemusana wako paunenge uchisimudza zvinorema.
Nzvimbo yakanaka yekutanga iNike Pro Waistband, inowanikwa muhukuru hwakasiyana-siyana uye yakagadzirwa nejira rakareruka, rinofema rine tambo dzinochinjika kuti ritsigirwe. "Bhandi iri reNike riri nyore kwazvo," anodaro Will Collard. "Dzimwe sarudzo dziri pamusika dzakaoma zvakanyanya uye hadzina basa. Kana ukawana saizi chaiyo uye bhandi racho richikwana zvakanaka mudumbu mako, bhandi iri isarudzo yakanaka."
Mabhandi ekudzivirira anotakurika uye akagadzirwa kuti awedzere kuchinjika, kusimba uye kuenzana uye anoda kudzora nekugadzikana. Anowanzo kudhura, seaya matatu ari paAmazon, uye anogona kushanda netsandanyama zhinji mumuviri.
Will Collard anoti: “Haungakanganisi kutenga mabhande ekudzivirira muviri online, asi uchada zvinhu zvemhando yepamusoro zvakaita se latex. Mazhinji emaseti anouya muzvikamu zvitatu zvine mwero wakasiyana wekudzivirira muviri. Anogona kushandiswa muzvipfeko zvakasiyana-siyana zvekunze uye maekisesaizi emuviri wepasi.” Seti yeBionix paAmazon ndiyo mhando yepamusoro yandakawana.”
Chinoita kuti mabhendi aya eBionix resistance aonekwe zvakanyanya ndechekuti akakora ne4.5mm kupfuura mamwe mabhendi eresistance asi achiri kushanduka-shanduka. Unowanawo kuyedzwa kwemazuva makumi matatu uchidzoserwa mahara kana kutsiva.
Kusiyana nezvimwe zvishandiso zvekurovedza muviri, meti yeyoga haibvise mari muakaundi yako yebhangi uye unogona kuishandisa pakurovedza muviri zvishoma nezvishoma uye HIIT (high-intensity interval training). Lululemon ndiyo meti yeyoga yakanakisisa inogona kutengwa nemari. Inodzoreka, inopa kubata kusingaenzaniswi, nzvimbo yakagadzikana uye rutsigiro rwakakwana.
£88 ingangoita semari yakawanda yekutenga yoga mat, asi nyanzvi yeyoga Emma Henry wekuTriyoga anoti zvakakosha. "Kune mamwe mat akachipa akanaka, asi anogona kusagara kwenguva refu. Hapana chinonetsa kupfuura kutsvedza panguva yeVinyasa yoga inokurumidza, saka kubata zvakanaka ndiko kunokosha kuti ubudirire," anodaro.
Lululemon ine mapedhi akasiyana-siyana akakora, asi kuti nditsigire majoini, ndingashandisa 5mm pad. Saizi yacho yakakwana: yakareba uye yakafara kupfuura mamwe ma yoga mat, ine hurefu hwe180 x 66cm, zvichireva kuti pane nzvimbo yakawanda yekutambanudza. Nekuda kwechimiro chayo chakakora zvishoma, ndinoona ichi chiri musanganiswa wakakwana weHIIT nekurovedza muviri pakati pema leggings angu andinofarira ekurovedza muviri.
Kunyange zvazvo yakakora kupfuura dzimwe dzose, haina kurema zvakanyanya pa2.4kg. Uyu ndiwo muganho wepamusoro wehuremu hwandingati hwakasununguka kutakura, asi zvinoreva kuti meti iyi inoshanda zvakanaka kumba uye mukirasi.
Dambudziko rega nderekuti harina bhandi kana bhegi, asi izvozvo zvinodhura zvishoma. Muchidimbu, ichi chigadzirwa chakanaka chose chakakodzera mari yacho.
Unogona kuaziva kubva kumaCD ekurovedza muviri ekuma90. Mabhora ekurovedza muviri, anozivikanwawo seSwiss balls, therapy balls, balance balls, uye yoga balls, zvishandiso zvakanaka zvekubvisa dumbu rakabvaruka. Anovandudza kuenzana, kusimba kwetsandanyama uye simba remukati nekumanikidza mushandisi kuchengetedza nzvimbo inokwevera bhora.
"Mabhora ekurapa akanakira kurovedza tsandanyama dzemudumbu. Haana kugadzikana, saka kushandisa bhora rekurapa sehwaro hwepuranga kunoita kuti mwoyo wako ubate," anodaro mudzidzisi wezvekurapa Will Collard. Musika wacho wakazara, asi anoda bhora iri rekurovedza muviri reURBNFit 65cm kubva kuAmazon.
Yakasimba zvikuru nekuda kwenzvimbo yayo yekunze yePVC yakasimba uye nzvimbo yayo isingatsvedzeri inobata zviri nani kupfuura dzimwe nzvimbo. Chifukidziro ichi hachiputike chinorema kusvika makirogiramu mazana maviri nemakumi manomwe nemaviri, uye chinouyawo nepombi nema air plug maviri kana zvichidikanwa kuti zviwedzere simba gare gare.
Zvakakodzera kutenga pfuti yakanaka yekukwiza muviri usati watanga uye wapedza kurovedza muviri. Inobatsira kuderedza kushushikana kwemhasuru uye kuzorodza tsandanyama usati watanga uye wapedza kurovedza muviri, kukurudzira kupora kwetsandanyama, uye kuderedza MOM—uye mukutsvaga kwedu pfuti yakanakisa yekukwiza muviri, hapana chigadzirwa chinouya pedyo neTheragun Prime.
Ndinoda dhizaini yayo inoyevedza, iri nyore kushandisa, mubato wayo unochinjika, uye nyore kushandisa. Bhatani riri pamusoro pemudziyo rinobatidza nekudzima mudziyo uye rinodzorawo kudedera, uko kunogona kuiswa pakati pe1,750 ne2,400 beats paminiti (PPM). Nekushandisa nguva dzose, hupenyu hwebhatiri hunosvika maminetsi zana nemakumi maviri.
Zvisinei, chinoita kuti mudziyo uyu uve wakanaka inyaya yekunyatsotarisa zvinhu zvakadzama zvinoiswa mukugadzirwa kwawo. Kunyange zvazvo mamwe mapfuti mazhinji aine kubata kuri nyore, Theragun Prime ine grip ine patent yetriangle grip inondibvumira kusvika munzvimbo dzakaoma kusvika dzakadai semapendekete nepazasi pemusana. Seti yacho inewo zvina zvakabatanidzwa. Inonzwika zvishoma, asi izvozvo zvinoshamisa chose.
Kana uchitya kushandisa pfuti yekukwiza muviri, unogona kushandisa Therabody app. Ane mapurogiramu emitambo chaiwo ekudziyisa muviri, kutonhora, uye kurapa marwadzo akadai se plantar fasciitis uye technical neck.
Murairidzi wezvekurovedza muviri Will Collard anoti ma kettlebells ndiwo anobatsira zvikuru uye haakosheswi zvakanyanya pakurovedza muviri. "Ma kettlebells anoshandiswa zvakasiyana-siyana kupfuura ma dumbbells, izvo zvinoita kuti asadhure zvakanyanya nekuti haudi ma kettlebells akasiyana-siyana kuti uite maekisesaizi ese," anodaro. Asi jimu repamba rine huwandu hwakakwana richasanganisirawo mhando dzemidziyo yesimba uye yemwoyo yataurwa pamusoro apa.
“Zvinosuwisa kuti hapana michina yekurovedza muviri ichakubatsira kuderedza huremu,” anodaro Collard. “Chinhu chikuru chinoita kuti muviri uderedze huremu kudya: unofanira kuchengetedza macalorie asina kukwana. Zvisinei, chero rudzi rwekurovedza muviri kwemwoyo, senge treadmill kana bhasikoro risingachinji, runobatsira kuderedza huremu nekuti runobatsira kupisa macalorie kana uine macalorie asina kukwana.” Iyi ingasava mhinduro yauri kutsvaga, asi kana kuderedza huremu kuri iko kunetseka kwako kukuru, aya mashoko akanaka ekutsigira muchina wecardio unodhura.
Kana ma kettlebells, anodaro Will Collard, nekuti anoshanda zvakasiyana-siyana. Maekisesaizi eKettlebell anochinja-chinja, asi anoda tsandanyama dzemukati kuti dzigadzikane. Maekisesaizi anozivikanwa ekettlebell anosanganisira maRussian crunches, maTurkish get-up, uye ma flat rows, asi unogona zvakare kugadzira chero bedzi wakachengeteka.
Kubva kuma cashew kusvika kumaarumondi, zvinovaka muviri izvi zvakapfuma muprotein, fiber, micronutrients dzinokosha uye mafuta ane hutano.
Chizvarwa chitsva chekudya chakaomeswa nechando chinonzi chine hutano hwakanaka kupfuura chekare, asi chinonaka sechakagadzirwa kumba here?
Nguva yekutumira: Zvita-26-2023