Tiri kutarisa yakanakisa midziyo yekusimbisa imba ya2023, inosanganisira yakanakisa michina yekukwasva, mabhasikoro ekurovedza muviri, matreadmills, uye yoga mats.
Vangani vedu vachiri kubhadhara mari yeunhengo kune gym yatisina kuenda kwairi nemwedzi yakawanda?Pamwe inguva yekumira kuishandisa uye kuisa mari mune yakanakisa gym midziyo panzvimbo?Kurovedzera muviri kumba pane yazvino smart treadmill, bhasikoro rekurovedza muviri kana muchina wekukwasva unogona kukuchengetedza mari mukufamba kwenguva.Asi iwe unofanirwa kuziva kuti ndezvipi zvishandiso, zvakadai sezviyero uye dumbbells, zvinogona kutengwa zvisingadhuri.
Chikamu chekurudziro cheTelegraph chakaedza mazana emichina yekurovedzera pamba mumakore apfuura uye yakataura kune gumi nemaviri enyanzvi dzekusimbaradza.Isu takafunga kuti yaive nguva yekuzviisa pamwe chete mugwara rakasiyana kuti rienderane nebhajeti chero ripi zvaro, nemitengo kubva pa£13 kusvika pa£2,500.
Kunyangwe iwe uri kurasikirwa nehuremu, kuve muchimiro, kana kuvaka tsandanyama (iwe zvakare uchada mapuroteni upfu nemabhawa), pano iwe unowana yakazara wongororo uye kurudziro yeakanakisa cardio midziyo, midziyo yekusimudza uremu inosanganisira kettlebells nemabhendi ekupikisa. , uye yakanakisa yoga midziyo.Kana iwe uchikasira, heino kutarisa nekukurumidza kune edu epamusoro ekutenga mashanu:
Takaunganidza michina yakanakisa, kubva kutsika kusvika kune yoga mats, uye takataura nenyanzvi dzeindasitiri.Takatarisa zvinhu zvakadai semhando yezvinhu, kubata, kuchengetedza maficha, ergonomics uye nyore kushandisa.Compact size zvakare chinhu chakakosha.Zvese zvinotevera zvakaedzwa nesu kana kukurudzirwa nenyanzvi.
Treadmills ndeimwe yeanonyanya kufarirwa uye zvakare anodhura ekushandisa pamba, saka zvakakosha kuita sarudzo yakanaka.NHS neAston Villa FC physiotherapist Alex Boardman anokurudzira NordicTrack nekuda kwekureruka kwesoftware yakavakirwa-mukati.
"Treadmill ine nguva yekudzidzira inobatsira chaizvo pakugadzirisa basa rako," anodaro Alex."Vanokutendera kuti uvandudze kufamba uye kusimba munzvimbo inodzorwa."NordicTrack pamusoro peDaily Telegraph runyorwa rweakanakisa treadmills.
Iyo Commerce 1750 inoratidzira Runner's Flex cushioning pane dhizaini, iyo inogona kugadziridzwa kuti ipe yakawedzera tsigiro yerutsigiro kana kutevedzera chaiyo-yehupenyu mugwagwa kumhanya, uye zvakare inosanganisirwa neGoogle Mepu, zvichireva kuti iwe unogona kutevedzera kunze kumhanya chero kupi zvako munyika.Iine inoyevedza gradient renji ye -3% kusvika +15% uye kumhanya kwepamusoro kwe19 km/h.
Paunotenga iyi treadmill, iwe zvakare unowana kunyoreswa kwemwedzi kune iFit, iyo inopa inonyudza pane-inoda uye chaiyo-nguva makirasi ekurovedza muviri (kuburikidza ne14-inch HD touchscreen) inongogadzirisa kumhanya kwako uye kurerekera paunenge uchimhanya.Iko hakuna chikonzero chekuzorora: ingo batanidza yako Bluetooth inomhanya mahedhifoni uye dzidzisa neimwe yeFit's elite varairidzi.
Apex Smart Bike bhasikoro rinodhura rakabatana rekurovedza muviri.Muchokwadi, mukutenderera kwedu kweakanakisa mabhasiketi ekurovedza muviri, takaisarudza pamusoro pePeloton.Yakachipa nekuti haina HD touchscreen.Pane kudaro, pane piritsi inobata iyo iwe yaunokwanisa kubatanidza piritsi rako kana foni uye kuyerera zvidzidzo kuburikidza neapp.
Makirasi emhando yakanaka kubva pamaminitsi gumi nemashanu kusvika paawa, ane simba, kuchinjika uye maekisesaizi ekutanga, anodzidziswa nevarairidzi vekuBritain kubva kuBoom Cycle Studios muLondon.Iyo Apex ingangove yakakodzera kune vemukati nekunze vanochovha mabhasikoro pane avo vari kutsvaga kurovedza muviri, sezvo pasina nzira yekutevedzera kukwira kunze.
Panyaya yekugadzira, bhasikoro reApex rakashongedzwa zvekuti (rinenge) kukwana muimba yako yekutandarira, nekuda kwehukuru hwayo hwecompact (mamita mana nemamita maviri) uye mana emavara sarudzo.Iyo ine isina waya foni charger, piritsi inobata yekufambisa zviitiko, bhodhoro remvura inobata uye uremu rack (isina kuisirwa, asi inodhura £25).Chinhu chakanakisa ndechekuti yakasimba uye haifambi kana uchitsika.
Kunyange zvazvo iine chiedza uye iine flywheel yakareruka, dhizaini yakakura.Nzvimbo iyi yakati sandarara, yakanyarara uye hainyanyi kukonzera kunetsana nevavakidzani, zvichiita kuti ive yakakodzera kuvandudzwa kwefurati.Chikamu chakanakisa ndechekuti mabhasiketi eApex anouya akaungana akazara.
Michina yekukwasva ndiyo yakanakisa cardio muchina wekudyara mariri, sekureva kwemurairidzi wega Claire Tupin, neConcept2 Rower inokwira The Daily Telegraph runyorwa rwemichina yekukwasva yakanakisa.“Kunyange uchikwanisa kumhanya kana kutenderera uri panze, kana uchida kupisa macalorie uye kuita maekisesaizi akazara kumba, muchina wokukwasva isarudzo yakangwara,” anodaro Claire.“Kukwasva ibasa rinoshanda, rinosanganisa moyo netsinga kusimudzira kutsungirira uye kusimbisa tsandanyama mumuviri wese.Inoshanda mapendekete, maoko, musana, abs, zvidya nemhuru. "
Iyo Concept 2 Model D yakanyarara sezvinoita mutyairi wemuchadenga.Kana iwe wakamboenda kunzvimbo yekurovedza muviri, unogona kunge wakasangana nemuchina uyu wekukwasva.Ndiyo zvakare sarudzo yakasimba pane iyi runyorwa, kunyangwe zvichireva kuti haipete.Naizvozvo, iwe unofanirwa kuwana nzvimbo yekugara mune imwe spare room kana garaji.Nekudaro, kana iwe uchida kuichengeta kwechinguva, ichakamurwa kuita zvikamu zviviri.
“Concept 2 inodhura zvishoma, asi kwandiri ndiwo muchina wekukwasva wakanakisa,” anodaro murairidzi wemafitness Born Barikor.“Ndakadzidzira zvakawanda pamusoro payo uye ndinoifarira zvikuru.Iri nyore kushandisa, ine ergonomic uye inogadzika zvibato uye tambo dzetsoka, uye inochinjika.Iyo ine zvakare nyore kwazvo kuverenga kuratidza.Kana uine mari shoma uye wakagadzirira kuisa mari mazviri, unofanira kusarudza Pfungwa yechipiri.
Bhenji rekurovedza muviri ndechimwe chezvishandiso zvakasiyana-siyana uye zvakakosha izvo zvinogona kushandiswa nema dumbbells kudzidzisa muviri wepamusoro, chipfuva uye triceps, kana pachezvayo pakuita maekisesaizi emuviri.Kana iwe uchitsvaga yakakura weightlifting michina yeimba yako yekurovedza muviri, izvi ndizvo.
Will Collard, anotungamira kudzidzisa kudzidzisa paSussex Back Pain Clinic, anofarira Weider Utility Bench nekuti inogadziriswa zvizere, ichibvumira huwandu hwakawanda hwemaekisesaizi."Bhenji rine marongero masere akasiyana uye makona, ayo akanakira kudzidzisa zvinobudirira uye zvakachengeteka mapoka ese emhasuru," anodaro.Chigaro uye kumashure zvakare zvinoshanda zvakazvimirira kubva kune mumwe nemumwe, saka vanhu veese marefu uye huremu vanogona kugara kana kurara munzvimbo chaiyo.
Iyo Weider bhenji inoratidzira yakakwira-density furo kusona uye kusona kwebhokisi, zvichiita kuti ive yekutenga kwekutanga.Zviitwa zvinogona zvinosanganisira triceps dips, lat dips, uremu squats uye Russian crunches.
Iyo JX Fitness Squat Rack inoratidzira yakasimba, yakasimbiswa simbi furemu ine anti-slip pads inopa kugadzikana kwekuwedzera uye kudzivirira pasi rako kubva kune zvikwambo.Iyo inogadziriswa squat rack inouya newaranti yemakore maviri.
Claire Turpin, mudzidzisi wega uye muvambi wechiratidzo chekusimba cheCONTUR Sportswear, anokurudzira squat rack yejimu yekumba, achiti: "Inogona kushandiswa nebarbell ye squats uye mapendekete.Wedzera bhenji rekudzidzira kune dzakasiyana siyana dzechipfuva kana huwandu hwakazara hwemaekisesaizi. "cable.Seti iyi zvakare inobvumidza iwe kuita zvekudhonza-ups uye chin-ups, uye nekuwedzera mabhendi ekupikisa uye mabhendi ekuita muviri wakazara-simba kurovedza muviri. "
Will Collard anoti: "Kana uri kutsvaga kuisa mari mu squat rack, sarudzo yako ichaenderana nenzvimbo yauinayo uye, chokwadi, bhajeti yako.Imwe sarudzo yakachipa ndeyekutenga yakamira squat rack.Nenzira iyi, inoita kuti basa riitwe.Zvaitwa uye isarudzo yako kuchengetedza mari nenzvimbo.
"Kana iwe uine nzvimbo uye mari yekuisa mari, kusarudza yakasimba uye yakachengeteka squat rack senge iyi kubva kuJX Fitness paAmazon ichave yakakosha mari."
Iyo JX Fitness Squat Rack inowirirana nemabhenji mazhinji uye uremu mabhenji, zvichiita kuti ive sarudzo yakanaka kana yapetwa neWeider Universal Bench pamusoro.
Kana iwe uchida akawanda dumbbells, Spinlock dumbbells ndiyo inonyanya kudhura mhando pamusika uye yakanaka sarudzo yekutanga imba yekurovedza muviri.Vanoda kuti mushandisi atsive mahwendefa ehuremu.Iyi York Fitness dumbbell inouya neina 0.5kg uremu mahwendefa, mana 1.25kg uremu mahwendefa uye mana 2.5kg uremu mahwendefa.Huremu hwepamusoro hwe dumbbells ndeye 20 kg.Kukiya kwakasimba pamigumo kunodzivirira mapuranga kubva mukutinhira, uye seti inouya mune seti yezviviri.
"Dumbbells yakanaka pakudzidzisa mapoka akawanda emhasuru kumusoro uye pasi pasi," anodaro Will Collard."Vanopa yakachengeteka yemahara-huremu sarudzo pane mabhero vachiri kupa kupikisa kwakanaka."Anofarira spin-lock dumbbells nekuda kwekusiyana-siyana kwavo.
Iwo kettlebells anogona kunge ari madiki, asi maekisesaizi semaswings uye squats anoshanda muviri wese.Will Collard anoti haugone kukanganisa neakakanda simbi sarudzo senge iyi kubva kuAmazon Basics, inongoda £23 chete."Makettlebells anochinja-chinja uye ane mari," anodaro."Ivo vakakodzera kuisirwa mari nekuti unogona kuita maekisesaizi akawanda pane kungoita dumbbells."
Iyi Amazon Basics kettlebell yakagadzirwa neyemhando yepamusoro simbi yakakandwa, ine loop mubato uye pendi pendi kuti ibatike nyore.Iwe unogona zvakare kutenga uremu kubva pa4 kusvika ku20 kg mu2 kg increments.Kana usina chokwadi uye uchingoisa mari mune imwe chete, Will Collard anokurudzira kuenda kune iyo 10kg sarudzo, asi anoyambira kuti inogona kurema kune vanotanga.
Bhandi rekusimudza uremu rinogona kunyatso kudzikisa kudzvanywa kuzasi kwako kumashure kana uchisimudza uremu uye kudzivirira musana wako kubva kune hyperextending panguva yekusimudza uremu.Ivo vanonyanya kubatsira kune avo vatsva kuhuremu nekuti vanokubatsira kukudzidzisa maitiro ekuita mhasuru dzako dzemudumbu uye kuderedza kushushikana kumusana wako paunenge uchisimudza masimbi.
Nzvimbo huru yekutanga iNike Pro Waistband, inowanikwa muhukuru hwakasiyana uye yakagadzirwa kubva kune isingaremi, inofema yakatambanudzwa machira ane elastic tambo yekuwedzera rutsigiro.“Iri bhandi reNike riri nyore,” anodaro Will Collard.“Dzimwe sarudzo pamusika dzakanyanya kuoma uye hadzina basa.Kana iwe ukawana saizi chaiyo uye bhandi rinokwana zvakanaka padumbu rako, bhandi iri isarudzo yakanaka. "
Mabhendi ekupikisa anotakurika uye akagadzirirwa kuvandudza kuchinjika, simba uye kuenzanisa uye zvinoda kutonga uye kugadzikana.Ivo vanowanzo tengeka, seti iyi yevatatu paAmazon, uye vanogona kushanda mhasuru zhinji mumuviri.
Will Collard anoti: “Haugone kukanganisa kutenga mabhendi ekuramba pamhepo, asi uchada zvemhando yepamusoro senge latex.Maseti mazhinji anouya mumaseti eatatu ane akasiyana siyana ekupikisa.Anogona kushandiswa mune dzakasiyana siyana zvipfeko zvekunze uye zvepasi kurovedza muviri. ”muviri.Iyo Bionix yakaiswa paAmazon ndiyo yakanakisa mhando yandakawana. "
Chii chinoita kuti mabhendi ekupikisa aya eBionix aonekere ndechekuti akakora 4.5mm kupfuura mabhendi mazhinji ekupikisa achiri kuramba achichinjika.Iwe zvakare unowana 30-mazuva ekuyedzwa nekudzoka kwemahara kana kutsiva.
Kusiyana nemimwe midziyo yekusimbisa muviri, iyo yoga mat haipedze account yako yekubhangi uye unogona kuishandisa kuita zvishoma nezvishoma maekisesaizi uye HIIT (yakakwirira-kusimba nguva yekudzidziswa) maekisesaizi.Lululemon ndiyo yakanakisa yoga mat mari inogona kutenga.Inogadziriswa, ichipa kubata kusingaenzaniswi, nzvimbo yakagadzikana uye rubatsiro rwakakwana.
£88 ingaite semari yakawanda yeyoga mat, asi nyanzvi yeyoga Emma Henry anobva kuTriyoga anosimbirira kuti zvakakosha.“Kune mamwe mameti akachipa akanaka, asi anogona kusagara kwenguva refu.Hapana chinoshungurudza sekutsvedza panguva yeVinyasa yoga yekukurumidza, saka kubata kwakanaka ndiko kwakakosha pakubudirira,” anodaro.
Lululemon inopa mapedhi muhukobvu hwakasiyana-siyana, asi nokuda kwerutsigiro rwekubatana ndaizoenda ne 5mm pad.Ndiyo saizi yakakwana: yakareba uye yakafara kupfuura akawanda akajairwa yoga mats, anoyera 180 x 66cm, zvichireva kuti pane yakawanda nzvimbo yekutambanudza.Nekuda kwekuvakwa kwakakora zvishoma, ndinoona ichi chiri musanganiswa wakakwana weHIIT uye kudzidziswa kwesimba pakati pezvandinofarira zvekurovedza muviri leggings.
Kunyange yakakora kupfuura mazhinji, haina kunyanyorema pa2.4kg.Uyu ndiwo muganho wepamusoro wehuremu hwandingati hwakasununguka kutakura, asi zvinoreva kuti meti iyi ichashanda zvakanaka kumba uye mukirasi.
Izvo chete zvakaderera ndezvekuti hazviuye nebhandi kana bhegi, asi iyo chaiyo nitpick.Muchidimbu, ichi chinhu chikuru-chakatenderedza chigadzirwa icho chakakodzera mari.
Unogona kuvaziva kubva kumaCD ekudzidzira kubva kuma90s.Mabhora ekurovedza muviri, anozivikanwawo semaSwiss balls, mabhora ekurapa, mabhora ekuenzanisa, uye mabhora eyoga, midziyo yakanaka kwazvo yekuwana yakabvaruka abs.Vanovandudza kuenzanisa, inzwi remhasuru uye simba repakati nekumanikidza mushandisi kuchengetedza nzvimbo yegiravhiti pabhora.
“Mabhora emushonga akanakira kushandira tsandanyama dzedumbu rako.Havana kugadzikana, saka kushandisa bhora remushonga sechigadziko chepuranga kunoita kuti ubate moyo wako,” anodaro murairidzi wezvekudzoreredza Will Collard.Musika wacho wakazara, asi anofarira iyi URBNFit 65cm bhora rekurovedza muviri kubva kuAmazon.
Iyo yakasimba zvakanyanya nekuda kweiyo yakasimba PVC yekunze yepamusoro uye iyo isiri-inotsvedza nzvimbo inopa iri nani kubata kupfuura mamwe maficha.Chivharo chinoputika chinotsigira huremu hunosvika 272 kilogiramu, uye inouyawo nepombi uye mapulagi maviri emhepo kuitira kuti kukwidziridzwe kunodiwa gare gare.
Zvakakodzera kuisa mari mune yakanaka massage pfuti yekushandisa pre- uye post-Workout.Vanobatsira kudzoreredza kushushikana kwetsandanyama uye kuzorodza tsandanyama pamberi uye mushure mekurovedza muviri, kukurudzira kupora kwemhasuru, uye kuderedza AMAI-uye mukutsvaga kwedu pfuti yepamusoro yemassage, hapana chigadzirwa chinouya pedyo neTheragun Prime.
Ini ndinoda kwayo yakapfava, yakagadziridzwa dhizaini, ergonomic mubato, uye nyore kushandisa.Bhatani riri pamusoro pechishandiso rinobatidza nekudzima mudziyo uye rinodzora vibration, inogona kusetwa pakati pe1,750 ne2,400 beats paminiti (PPM).Nekushandisa nguva dzose, hupenyu hwebhatiri hunosvika kumaminitsi e120.
Nekudaro, chinoita kuti mudziyo uyu uve wakanaka kutarisisa kune zvakadzama zvinopinda mukugadzirwa kwayo.Nepo mamwe mapfuti akawanda ane nyore kubata, Theragun Prime ine patented triangle grip inondibvumira kusvika zvakaoma kusvika munzvimbo dzakaita semapfudzi nekudzika kumashure.Iyo seti inosanganisirawo mana akabatanidzwa.Iine ruzha zvishoma, asi iyo ichokwadi nitpick.
Kana iwe uchitya nezve kushandisa masaja pfuti, unogona kushandisa iyo Therabody app.Ane mapurogiramu chaiwo emitambo yekudziya, kutonhora pasi, uye kurapa marwadzo akadai se plantar fasciitis uye technical neck.
Murairidzi wekusimbisa muviri Will Collard anoti kettlebells ndiwo anonyanya kubatsira uye akaderedzwa chidimbu chekushandisa.“Makettlebells anochinja-chinja pane madumbbells, izvo zvinoita kuti awedzere mari nekuti haudi maremu akawanda akasiyana emakettlebell kuita maekisesaizi ese,” anodaro.Asi imba yekurovedza muviri yakazara ichasanganisirawo mhando dzesimba uye cardio midziyo yataurwa pamusoro apa.
"Zvinosuruvarisa, hapana huwandu hwemichina yekushandisa ichakubatsira kuti uremerwe uremu," anodaro Collard."Chikonzero chikuru mukuderedza uremu kudya: unofanirwa kuchengetedza kushomeka kwekoriori.Nekudaro, chero mhando yekurovedza muviri kwemoyo, senge treadmill kana bhasikoro rakamira, inobatsira kuderedza uremu nekuti ichabatsira kupisa macalorie kana iwe uine caloric deficit. "Iyi inogona kunge isiri mhinduro yauri kutsvaga, asi kana kurasikirwa uremu kuri kunetsekana kwako kukuru, idzi inhau dzakanaka kupembedza muchina unodhura we cardio.
Kana kuti kettlebells, anodaro Will Collard, nekuti anochinja-chinja.Kettlebell maekisesaizi ane simba, asi anoda mhasuru dzepakati kuti dzigadzikane.Maekisesaizi ekettlebell anozivikanwa anosanganisira Russian crunches, Turkish get-ups, uye mitsara yakatsetseka, asi iwe unogona zvakare kugadzira kugadzira chero ukaramba wakachengeteka.
Kubva kumacashews kusvika kumaarumondi, izvi zvinovaka muviri zvakapfuma muprotein, fiber, zvakakosha micronutrients uye mafuta ane hutano.
Chizvarwa chitsva chezvokudya zvakaomeswa nechando zvinonzi zvine utano kudarika zvakavatangira, asi zvinonaka sezvakagadzirwa kumba here?
Nguva yekutumira: Zvita-26-2023