Tikuyang'ana zida zabwino kwambiri zolimbitsa thupi kunyumba za 2023, kuphatikizapo makina abwino kwambiri opalasa bwato, njinga zolimbitsa thupi, makina opumira, ndi mphasa za yoga.
Kodi ndi angati a ife omwe akulipirabe ndalama zolipirira umembala ku malo ochitira masewera olimbitsa thupi omwe sitinapiteko kwa miyezi ingapo? Mwina nthawi yakwana yoti tisiye kugwiritsa ntchito ndikugula zida zabwino kwambiri zochitira masewera olimbitsa thupi kunyumba? Kuchita masewera olimbitsa thupi kunyumba pogwiritsa ntchito makina anzeru opumira, njinga yochita masewera olimbitsa thupi kapena makina opalasa kungakupulumutseni ndalama pakapita nthawi. Koma muyenera kudziwa zida zomwe mungagule, monga zolemera ndi ma dumbbell, zotsika mtengo.
Gawo la malangizo a Telegraph layesa makina ambiri ochitira masewera olimbitsa thupi kunyumba kwa zaka zambiri ndipo lalankhula ndi akatswiri ambiri olimbitsa thupi. Tinaganiza kuti nthawi yakwana yoti tigwiritse ntchito zonsezi kuti zigwirizane ndi bajeti iliyonse, ndi mitengo kuyambira pa £13 mpaka £2,500.
Kaya mukuchepetsa thupi, mukuyamba kukhala ndi thanzi labwino, kapena mukumanga minofu (mudzafunikanso ufa wa mapuloteni ndi mipiringidzo), apa mupeza ndemanga zonse ndi malingaliro a zida zabwino kwambiri za cardio, zida zonyamulira zolemera kuphatikizapo ma kettlebells ndi ma resistance bands, ndi zida zabwino kwambiri za yoga. Ngati mukufulumira, nayi mwachidule zinthu zisanu zomwe tagula kwambiri:
Tasonkhanitsa zida zabwino kwambiri, kuyambira pa makina opumira mpaka ma yoga, ndipo talankhula ndi akatswiri amakampani. Tawona zinthu monga zipangizo zabwino, chogwirira, chitetezo, ergonomics komanso zosavuta kugwiritsa ntchito. Kukula kochepa ndi chinthu chofunikira. Zonsezi zayesedwa ndi ife kapena zalangizidwa ndi akatswiri.
Ma Treadmill ndi amodzi mwa zida zochitira masewera olimbitsa thupi zodziwika bwino komanso zodula kwambiri, kotero ndikofunikira kusankha bwino. NHS ndi Aston Villa FC physiotherapist Alex Boardman akulangiza NordicTrack chifukwa cha kuphweka kwa pulogalamu yomangidwa mkati.
“Ma treadmill okhala ndi maphunziro obwerezabwereza amathandiza kwambiri pakukonzekera bwino masewera olimbitsa thupi anu,” akutero Alex. “Amakulolani kuti muwongolere kuyenda kwanu komanso kulimbitsa thupi lanu pamalo olamulidwa bwino.” NordicTrack ili pamwamba pa mndandanda wa ma treadmill abwino kwambiri a The Daily Telegraph.
Sitima ya Commercial 1750 ili ndi kansalu kotchingira ka Runner's Flex pa denga, komwe kangasinthidwe kuti kapereke chithandizo chowonjezera kapena kutsanzira kuthamanga kwa msewu weniweni, komanso kamagwirizana ndi Google Maps, zomwe zikutanthauza kuti mutha kutsanzira kuthamanga panja kulikonse padziko lapansi. Ili ndi liwiro lodabwitsa kuyambira -3% mpaka +15% komanso liwiro lalikulu la 19 km/h.
Mukagula treadmill iyi, mumalandiranso kulembetsa kwa mwezi uliwonse ku iFit, yomwe imapereka makalasi olimbitsa thupi omwe amaperekedwa nthawi iliyonse komanso nthawi yeniyeni (kudzera pa touchscreen ya mainchesi 14 HD) yomwe imasintha liwiro lanu ndi kutsika kwanu mukathamanga. Palibe chifukwa chopumula: ingolumikizani mahedifoni anu othamanga a Bluetooth ndikuchita masewera olimbitsa thupi ndi imodzi mwa ma trainer apamwamba a iFit.
Apex Smart Bike ndi njinga yolimbitsa thupi yolumikizidwa yotsika mtengo. Ndipotu, mu mndandanda wathu wa njinga zabwino kwambiri zolimbitsa thupi, tinasankha iyi kuposa Peloton. Ndi yotsika mtengo chifukwa ilibe chowonera cha HD. M'malo mwake, pali chogwirira piritsi chomwe mungalumikizepo piritsi kapena foni yanu ndikuwonera maphunziro kudzera mu pulogalamuyi.
Makalasi abwino kuyambira mphindi 15 mpaka ola limodzi, okhala ndi mphamvu, kusinthasintha komanso masewera olimbitsa thupi osavuta kwa oyamba kumene, amaphunzitsidwa ndi aphunzitsi aku Britain ochokera ku Boom Cycle Studios ku London. Apex mwina ndi yoyenera kwambiri kwa okwera njinga zamkati ndi zakunja kuposa omwe akufuna kuchita masewera olimbitsa thupi, chifukwa palibe njira yotsanzira kukwera panja.
Ponena za kapangidwe kake, njinga ya Apex ndi yokongola mokwanira (pafupifupi) kulowa m'chipinda chanu chochezera, chifukwa cha kukula kwake kochepa (mamita 4 m'lifupi ndi mamita 2) komanso mitundu inayi. Ili ndi chojambulira cha foni chopanda zingwe, chogwirira piritsi chogwiritsira ntchito powonera makanema, chogwirira botolo la madzi ndi choyikapo zolemera (sizinaphatikizidwe, koma mtengo wake ndi £25). Chabwino kwambiri ndichakuti ndi yolimba kwambiri ndipo siisuntha mukayiyendetsa.
Ngakhale kuti ndi yopepuka pang'ono ndipo ili ndi flywheel yopepuka kwambiri, malo oti anthu azikoka ndi aakulu. Malowa ndi athyathyathya, opanda phokoso ndipo nthawi zambiri sangayambitse mikangano ndi anansi awo, zomwe zimapangitsa kuti ikhale yoyenera kumanga nyumba. Chabwino kwambiri ndi chakuti njinga za Apex zimamangidwa bwino.
Makina opalasa ndi makina abwino kwambiri ogwiritsira ntchito popalira magazi, malinga ndi mphunzitsi waumwini Claire Tupin, ndipo Concept2 Rower ndiye mtsogoleri wa makina abwino kwambiri opalasa bwato a The Daily Telegraph. "Ngakhale mutha kuthamanga kapena kukwera njinga panja, ngati mukufuna kutentha ma calories ndikuchita masewera olimbitsa thupi kunyumba, makina opalasa bwato ndi chisankho chanzeru," akutero Claire. "Kupalasa bwato ndi ntchito yothandiza, yozungulira yomwe imaphatikiza ntchito ya mtima kuti ikonze kupirira ndikulimbitsa minofu m'thupi lonse. Imagwira ntchito mapewa, manja, msana, mimba, ntchafu ndi ana ang'onoang'ono."
Concept 2 Model D ndi chete ngati mmene munthu woyendetsa bwato angakhalire. Ngati munapitako ku masewera olimbitsa thupi, mwina mwakumanapo ndi makina oyendetsera bwato awa. Ndiwonso njira yolimba kwambiri pamndandandawu, ngakhale kuti izi zikutanthauza kuti siipindika. Chifukwa chake, muyenera kupeza malo okhazikika m'chipinda chosungiramo zinthu kapena garaja. Komabe, ngati mukufuna kuisunga kwakanthawi, idzagawidwa m'magawo awiri.
“Cholinga chachiwiri ndi chokwera mtengo pang'ono, koma kwa ine ndi makina abwino kwambiri opalasa bwato,” akutero mphunzitsi wa masewera olimbitsa thupi Born Barikor. “Ndachita maphunziro ambiri pa icho ndipo ndimakonda kwambiri. N'chosavuta kugwiritsa ntchito, chili ndi zogwirira zokhazikika komanso zomasuka komanso zingwe za mapazi, ndipo chimatha kusinthidwa. Chilinso ndi chiwonetsero chosavuta kuwerenga. Ngati muli ndi ndalama zochepa ndipo mwakonzeka kuyika ndalama pa izo, muyenera kusankha Cholinga chachiwiri.”
Benchi yochitira masewera olimbitsa thupi ndi imodzi mwa zipangizo zogwiritsidwa ntchito mosavuta komanso zosavuta zomwe zingagwiritsidwe ntchito ndi ma dumbbells pophunzitsa thupi lapamwamba, chifuwa ndi triceps, kapena yokha pochita masewera olimbitsa thupi. Ngati mukufuna zida zazikulu zonyamulira zolemera za malo anu ochitira masewera olimbitsa thupi, izi ndi zomwe zilipo.
Will Collard, mphunzitsi wamkulu wa Sussex Back Pain Clinic, amakonda Weider Utility Bench chifukwa imatha kusinthidwa mokwanira, zomwe zimapangitsa kuti pakhale masewera olimbitsa thupi osiyanasiyana. "Benchi ili ndi malo asanu ndi atatu osiyanasiyana komanso ngodya zosiyanasiyana, zomwe ndi zabwino kwambiri pophunzitsa magulu onse a minofu moyenera komanso mosamala," akutero. Mpando ndi kumbuyo zimagwiranso ntchito paokha, kotero anthu a kutalika konse ndi kulemera kulikonse amatha kukhala kapena kugona pamalo oyenera.
Benchi ya Weider ili ndi kusoka thovu lolimba kwambiri komanso kusoka mabokosi, zomwe zimapangitsa kuti ikhale yogula yapamwamba kwambiri. Zochita zina zomwe zingachitike ndi monga kuponya triceps, kuponya lat, kuponya weighted squats ndi kukanda kwa Russian.
JX Fitness Squat Rack ili ndi chimango chachitsulo cholimba komanso cholimba chokhala ndi mapadi oletsa kutsetsereka omwe amapereka kukhazikika kowonjezereka ndikuteteza pansi panu ku mikwingwirima. Chikwama chosinthika cha squat chimabwera ndi chitsimikizo cha zaka ziwiri.
Claire Turpin, mphunzitsi waumwini komanso woyambitsa kampani yolimbitsa thupi ya CONTUR Sportswear, akulangiza malo ochitira masewera olimbitsa thupi kunyumba, ponena kuti: "Ingagwiritsidwe ntchito ndi barbell ya squats ndi mapewa. Onjezani benchi yophunzitsira ya mitundu yosiyanasiyana ya ma past press kapena masewera olimbitsa thupi osiyanasiyana." Seti iyi imakulolaninso kuchita ma pull-up ndi ma chin-up, ndikuwonjezera ma resistance bands ndi ma bands kuti muzichita masewera olimbitsa thupi athunthu.
Will Collard akuti: “Ngati mukufuna kuyika ndalama mu squat rack, chisankho chanu chidzadalira malo omwe muli nawo komanso, ndithudi, bajeti yanu. Njira yotsika mtengo ndi kugula squat rack yoyimirira. Mwanjira imeneyi, imagwira ntchito. Yatha ndipo ndi chisankho chanu kusunga ndalama ndi malo.
"Ngati muli ndi malo ndi ndalama zoti muyike, kusankha malo olimba komanso otetezeka okhala ndi squat rack ngati iyi kuchokera ku JX Fitness pa Amazon kudzakhala ndalama zabwino kwambiri."
JX Fitness Squat Rack imagwirizana ndi ma barbell ambiri ndi ma weight bench, zomwe zimapangitsa kuti ikhale chisankho chabwino kwambiri ikaphatikizidwa ndi Weider Universal Bench pamwambapa.
Ngati mukufuna ma dumbbell angapo, ma dumbbell a Spinlock ndi mtundu wotsika mtengo kwambiri pamsika ndipo ndi njira yabwino yoyambira masewera olimbitsa thupi kunyumba. Amafuna kuti wogwiritsa ntchito asinthe ma weight plate pamanja. York Fitness dumbbell iyi imabwera ndi ma weight plate anayi a 0.5kg, ma weight plate anayi a 1.25kg ndi ma weight plate anayi a 2.5kg. Kulemera kwakukulu kwa ma dumbbell ndi 20 kg. Ma locks olimba kumapeto amaletsa ma board kuti asagwedezeke, ndipo seti imabwera mu seti ya awiri.
“Ma dumbbell ndi abwino kwambiri pophunzitsa magulu ambiri a minofu m'thupi lapamwamba ndi la pansi,” akutero Will Collard. “Amapereka njira yotetezeka yophunzitsira minofu yaulere kuposa ma barbell pomwe amaperekabe mphamvu yolimba.” Amakonda ma spin-lock dumbbell chifukwa cha kusinthasintha kwawo.
Ma kettlebell amatha kukhala ang'onoang'ono, koma masewera olimbitsa thupi monga swings ndi squats amagwira ntchito thupi lonse. Will Collard akunena kuti simungalakwitse ndi njira yachitsulo yopangidwa ngati iyi kuchokera ku Amazon Basics, yomwe imadula £23 yokha. "Ma kettlebell ndi osinthasintha kwambiri komanso otsika mtengo," akutero. "Ndi ofunika kuyika ndalama chifukwa mutha kuchita masewera olimbitsa thupi ambiri kuposa ma dumbbell okha."
Kettlebell iyi ya Amazon Basics imapangidwa ndi chitsulo chapamwamba kwambiri, ili ndi chogwirira chozungulira komanso malo opakidwa utoto kuti igwire mosavuta. Muthanso kugula zolemera kuyambira 4 mpaka 20 kg mu 2 kg. Ngati simukudziwa ndipo mukungoyika ndalama imodzi yokha, Will Collard akulangiza kusankha 10kg, koma akuchenjeza kuti ikhoza kukhala yolemera kwambiri kwa oyamba kumene.
Lamba wonyamula zolemera angathandize kuchepetsa kupanikizika kwa msana wanu pansi ponyamula zolemera ndikuletsa msana wanu kuti usatambasule kwambiri panthawi yonyamula zolemera. Ndi othandiza kwambiri kwa iwo omwe akuyamba kumene kunyamula zolemera chifukwa amakuthandizani kuphunzitsa momwe mungagwirizanitse minofu yanu ya m'mimba ndikuchepetsa kupsinjika kwa msana wanu ponyamula zolemera.
Malo abwino oyambira ndi Nike Pro Waistband, yomwe imapezeka m'makulidwe osiyanasiyana ndipo imapangidwa ndi nsalu yopepuka, yopumira komanso yolimba yokhala ndi zingwe zotanuka kuti ithandizire kwambiri. "Lamba wa Nike uyu ndi wosavuta," akutero Will Collard. "Zina mwa zosankha zomwe zilipo pamsika ndi zovuta kwambiri komanso zosafunikira. Ngati mupeza kukula koyenera ndipo lamba likukwanira bwino m'mimba mwanu, lamba uyu ndi njira yabwino kwambiri."
Mizere yolimba imasunthika ndipo imapangidwa kuti iwonjezere kusinthasintha, mphamvu, ndi kulinganiza bwino ndipo imafuna kulamulira ndi kukhazikika. Nthawi zambiri imakhala yotsika mtengo, monga gulu la atatu awa pa Amazon, ndipo imatha kugwira ntchito minofu yambiri m'thupi.
Will Collard akuti: “Simungalakwitse kugula ma resistance band pa intaneti, koma mufunika zinthu zabwino monga latex. Ma seti ambiri amabwera m'magulu atatu okhala ndi milingo yosiyanasiyana yolimbana. Angagwiritsidwe ntchito mu zovala zakunja zosiyanasiyana komanso masewera olimbitsa thupi otsika thupi.” Seti ya Bionix pa Amazon ndiyo yabwino kwambiri yomwe ndapeza.
Chomwe chimapangitsa kuti ma band otsutsa a Bionix awa awonekere bwino ndichakuti ndi okhuthala 4.5mm kuposa ma band ambiri otsutsa pomwe amakhalabe osinthasintha. Mumapezanso kuyesa kwa masiku 30 ndi kubweza kwaulere kapena kusintha.
Mosiyana ndi zida zina zolimbitsa thupi, mphasa ya yoga sidzawononga ndalama mu akaunti yanu yakubanki ndipo mutha kuigwiritsa ntchito pochita masewera olimbitsa thupi pang'onopang'ono komanso kuchita masewera olimbitsa thupi a HIIT (high-intensity interval training). Lululemon ndiye mphasa yabwino kwambiri ya yoga yomwe mungagule. Ndi yosinthika, imapereka kugwira kosayerekezeka, malo okhazikika komanso chithandizo chokwanira.
£88 ingawoneke ngati ndalama zambiri pa mphasa ya yoga, koma katswiri wa yoga Emma Henry wa ku Triyoga akugogomezera kuti ndiyofunika. "Pali mphasa zina zotsika mtengo zomwe ndi zabwino, koma sizingakhale nthawi yayitali. Palibe chokhumudwitsa kuposa kutsetsereka panthawi ya yoga ya Vinyasa, kotero kugwira bwino ntchito ndikofunikira kuti munthu apambane," akutero.
Lululemon imapereka ma pad okhala ndi makulidwe osiyanasiyana, koma pothandizira ma joint ndingagwiritse ntchito pad ya 5mm. Ndi kukula koyenera: yayitali komanso yokulirapo kuposa ma yoga mat ambiri, yolemera 180 x 66cm, zomwe zikutanthauza kuti pali malo okwanira oti mutambasulire. Chifukwa cha kapangidwe kake kokhuthala pang'ono, ndimaona kuti iyi ndi njira yabwino kwambiri yogwiritsira ntchito HIIT ndi masewera olimbitsa thupi pakati pa ma leggings omwe ndimakonda kwambiri pa masewera olimbitsa thupi.
Ngakhale kuti ndi yokhuthala kuposa zambiri, si yolemera kwambiri pa 2.4kg. Iyi ndi malire apamwamba a kulemera komwe ndinganene kuti ndi kosavuta kunyamula, koma zikutanthauza kuti mphasa iyi idzagwira ntchito bwino kunyumba komanso m'kalasi.
Vuto lokhalo ndilakuti silibwera ndi lamba kapena thumba, koma zimenezo ndi zinthu zabwino kwambiri. Mwachidule, ichi ndi chinthu chabwino kwambiri chomwe chili choyenera kuyikamo ndalama.
Mutha kuwazindikira kuchokera ku ma CD a masewera olimbitsa thupi a m'ma 90. Mipira yolimbitsa thupi, yomwe imadziwikanso kuti Swiss balls, therapy balls, balance balls, ndi yoga balls, ndi zida zabwino kwambiri zopezera mphumu yosweka. Imathandizira kulinganiza bwino, kamvekedwe ka minofu ndi mphamvu yapakati mwa kukakamiza wogwiritsa ntchito kusunga malo ozungulira mpirawo.
"Mipira ya mankhwala ndi yabwino kwambiri pochita masewera olimbitsa thupi a minofu ya m'mimba. Ndi yosakhazikika, kotero kugwiritsa ntchito mpira wa mankhwala ngati maziko a thabwa kumakupatsani mwayi wogwiritsa ntchito mtima wanu," akutero mphunzitsi wothandiza anthu okalamba Will Collard. Msika uli wodzaza kwambiri, koma amakonda mpira wochita masewera olimbitsa thupi wa URBNFit 65cm wochokera ku Amazon.
Ndi yolimba kwambiri chifukwa cha malo ake akunja a PVC olimba komanso malo ake osaterera amapereka kugwira bwino kuposa malo ena. Chivundikiro chake chosaphulika chimathandizira kulemera kwa makilogalamu 272, komanso chimabwera ndi pampu ndi ma air plug awiri ngati pakufunika kuwonjezeredwa pambuyo pake.
Ndikoyenera kuyika ndalama mu mfuti yabwino yoti mugwiritse ntchito musanayambe komanso mutatha kuchita masewera olimbitsa thupi. Zimathandiza kuchepetsa kupsinjika kwa minofu ndikupumula minofu musanayambe komanso mutachita masewera olimbitsa thupi, zimathandiza kuti minofu ibwererenso, komanso kuchepetsa MOM—ndipo pakufunafuna mfuti yabwino kwambiri yoti mugwiritse ntchito, palibe chinthu chomwe chimafanana ndi Theragun Prime.
Ndimakonda kapangidwe kake kokongola, kosalala, chogwirira chowongolera, komanso kosavuta kugwiritsa ntchito. Batani pamwamba pa chipangizocho limayatsa ndi kuzimitsa chipangizocho komanso limayang'anira kugwedezeka, komwe kumatha kuyikidwa pakati pa 1,750 ndi 2,400 beats pa mphindi (PPM). Ndi kugwiritsa ntchito kosalekeza, batire limatha kugwira ntchito mpaka mphindi 120.
Komabe, chomwe chimapangitsa chipangizochi kukhala chabwino kwambiri ndi chidwi cha tsatanetsatane chomwe chimayikidwa mu kapangidwe kake. Ngakhale kuti mfuti zina zambiri zimakhala ndi kugwira kosavuta, Theragun Prime ili ndi kugwira kwa triangle komwe kumandithandiza kufikira madera ovuta kufikako monga mapewa ndi kumbuyo. Setiyi ilinso ndi zolumikizira zinayi. Ndi phokoso pang'ono, koma ndithudi ndi chinthu chosangalatsa kwambiri.
Ngati muli ndi mantha pogwiritsa ntchito mfuti yoti mugwiritse ntchito, mungagwiritse ntchito pulogalamu ya Therabody. Ali ndi mapulogalamu apadera amasewera otenthetsera, kuziziritsa, komanso kuchiza matenda monga plantar fasciitis ndi technical neck.
Wophunzitsa za kulimbitsa thupi Will Collard akuti ma kettlebell ndi zida zolimbitsa thupi zothandiza kwambiri komanso zosayamikiridwa kwambiri. "Ma kettlebell ndi osavuta kugwiritsa ntchito kuposa ma dumbbell, zomwe zimapangitsa kuti azigwiritsidwa ntchito mosavuta chifukwa simukusowa ma kettlebell osiyanasiyana kuti muchite masewera olimbitsa thupi onse," akutero. Koma malo ochitira masewera olimbitsa thupi a kunyumba adzaphatikizaponso mitundu ya zida zamphamvu ndi zamtima zomwe zatchulidwa pamwambapa.
“Tsoka ilo, palibe zida zochitira masewera olimbitsa thupi zomwe zingakuthandizeni kuchepetsa thupi,” akutero Collard. “Chinthu chachikulu chomwe chimapangitsa kuti muchepetse thupi ndi zakudya: muyenera kukhala ndi kusowa kwa ma calories. Komabe, mtundu uliwonse wa masewera olimbitsa thupi a mtima, monga treadmill kapena njinga yokhazikika, zingathandize kuchepetsa thupi chifukwa zingathandize kutentha ma calories mukakhala ndi kusowa kwa ma calories.” Iyi si yankho lomwe mukufuna, koma ngati kuchepetsa thupi ndiye vuto lanu lalikulu, iyi ndi nkhani yabwino yotsimikizira kuti muli ndi makina okwera mtengo kwambiri a cardio.
Kapena ma kettlebell, akutero Will Collard, chifukwa ndi osinthasintha kwambiri. Masewero olimbitsa thupi a Kettlebell ndi amphamvu, koma amafuna minofu yapakati kuti ikhale yolimba. Masewero olimbitsa thupi otchuka a kettlebell ndi monga ma Russian crunches, Turkish get-up, ndi flat rows, koma mutha kukhala ndi luso malinga ngati muli otetezeka.
Kuyambira ma cashew mpaka ma amondi, zakudya zimenezi zili ndi mapuloteni ambiri, ulusi, michere yofunika kwambiri komanso mafuta abwino.
Mbadwo watsopano wa zakudya zozizira umanenedwa kuti ndi wathanzi kuposa zakudya zakale, koma kodi zimakoma ngati zopangidwa kunyumba?
Nthawi yotumizira: Disembala-26-2023