1 - Lebert Equalizer Bars
Ngakhale kuti n'zotheka kusangalala kwambiri panyumba popanda kugwiritsa ntchito zipangizo, kuwonjezera zinthu zingapo kunyumba kwanu zolimbitsa thupi kungapangitse ntchito yanu kukhala yatsopano komanso yosangalatsa.
Koma mmalo mogwiritsa ntchito ndalama zambiri pazitsulo ndi makina a cardio, ndizovomerezeka bwino (ndi zina zonse zopindulitsa) kuti asankhe zosankha zogula zolipirira kunyumba. Zovuta zamakono ndi zabwino, koma zosankha zanu zotsika mtengo sizitha. Yesani zochepa zomwe mungasankhe kuchita kuti muwonjezere zonunkhira kunyumba yanu yotsatira.
Lebert Equalizer Bars
Lebert Equalizers Bars ndi zipangizo zazikulu zedi zoti azikhala nazo kunyumba. Zimagulitsa pakati pa $ 100 ndi $ 120, malingana ndi kumene mumagula, ndipo zimatha kugwiritsidwa ntchito pazinthu zolimbitsa thupi mpaka zolemba zojambula. Kuwonjezera apo, iwo ndi owala komanso osakanikirana, kupanga zosavuta kutenga nawo kulikonse kumene mupita.
2 - Mchenga
Kukongola kwa nsapato ndi mchenga wa mchenga ndikuti mchenga umene umakhala mkati mwa thumba nthawi zonse umasuntha. Izi zikutanthauza kuti thupi lanu likukakamizika kugwira zochepa, kuzikhalitsa minofu, mapewa, komanso pachimake pamene mukuchita zosiyana siyana. Mwachitsanzo, kupanga mapapu pokhala ndi chikwama cha sandra 50 pa mapewa ndi zovuta kwambiri kusiyana ndi kupanga mapapu pamene mukukhala ndi mapiritsi 2, 25-mapaundi chifukwa thupi lanu likukakamizidwa kusintha momwe mchenga umasambira mu thumba.
Ngakhale kuti n'zotheka kupanga mchenga wanu wa mchenga pansi pa $ 50, njira yokonzekera bwino ingathe kufika pa $ 200, malingana ndi kulemera kwake. Zomwe zikuwonetsedwa ku Alpha Strong zimadola $ 150.
3 - Kettlebells
Chifukwa kettlebells imakhala yosawerengeka-belu ya kettlebell imalemera kwambiri kuposa chogwiritsira ntchito-thupi lanu likukakamizika kugwira ntchito mwakhama panthawi ya masewera olimbitsa thupi kuti athetse vutoli. Izi zimakhala zenizeni panthawi ya kusuntha komanso kusuntha koma ndi zoona pazochitika zolimbitsa thupi, monga ma biceps curls ndi mapepala a mapewa.
Kettlebells imakhala mu mtengo wolemera, koma mukhoza kuyembekezera kulipira ndalama zosachepera $ 2 pa paundi. Koti kettlebells ndi chitsanzo chapamwamba kuchokera ku Rogue Fitness, koma ngati mtengo ndi chinthu, dulani kumaloko kuti musamalipire kutumiza, ndikugulitseni kugula kuchokera kumasitolo ogulitsa masewera, monga PlayItAgain Sports.
4 - Turo lobwezeretsedwa
Chodabwitsa, matayala akale akale amatha kuchita zodabwitsa pamene amagwiritsidwa ntchito ngati zipangizo zamagetsi. Ndipotu, mapulogalamu onse olimbitsa thupi, monga Amenzone Rebel , apangidwa pogwiritsa ntchito tayala lophweka. Chinyengo ndi, matayala amatha kugwiritsidwa ntchito pamtundu wina uliwonse , kuphatikizapo triceps kuzungulira, agility drills, ndi kujambula zozizira, kuwapanga kukhala ((yotsika mtengo!) Chotsatira zipangizo zamakono.
Mutha kukatenga tayala lopanda ntchito pakhomo lopanda kanthu, onetsetsani kuti muzisamba musanagwiritse ntchito. Apo ayi, mukhoza kugula limodzi kuchokera ku Amenzone pafupifupi $ 40.
5 - Kumenyana ndi mapepala
Kumenyana zingwe, zomwe zimatchedwanso kuti zingwe zomenyera nkhondo, ndi chida chodabwitsa chimene chiri chodabwitsa chogwira ntchito. Mukasunga chingwe chachingwe mozungulira (ngati mtengo), mukhoza kusuntha mmwamba-ndi-pansi kapena mmbuyo ndi mtsogolo mu kuyesayesa konse komwe kumakhala kotopetsa kwambiri. Ndipo pamene iwe ukuganiza kugwedezera chingwe ndi manja ako kungakhale kupititsa patsogolo thupi, kutengeka, pamene kwachitidwa molondola, kwenikweni kumagwiritsa ntchito thupi lako lonse, makamaka makamaka.
Palibe chifukwa choti simungapange chingwe chanu chomenyera ndi chingwe cholemetsa (kawirikawiri pakati pa 1.5 mpaka 2.5-mainchesi wakuda) chomwe chili mamita osachepera 30. Chinyengo ndikulumikiza mapeto ndi tepi kuti muthe kumangirira ndikuletsa kutaya.
Ngati simukufuna kupanga chingwe chanu, mungatenge imodzi kuchokera kwa wogulitsa pa intaneti. Chingwe chojambula kuchokera ku mutu wa MMA chimadutsa pakati pa $ 200 mpaka $ 250 kwa chingwe cha mapazi 30.
6 - BOSU Ball
BOSU imayimira "Zonse Zopanda Pamwamba," ndipo chida chodabwitsa kwambiri cha zida zotetezera ndi zabwino kuti mukhale oyenera komanso ogwirizana. Kuwonjezera apo, ikhoza kugwiritsidwa ntchito pazinthu zonse kuchokera ku zochita za ab kuti zikhale ndi masewera olimbitsa thupi komanso ma pushups.
Mipira ya BOSU imadula pakati pa $ 90 ndi $ 150, malingana ndi momwe mumasankhira ndi wogulitsa amene mumagula kuchokera, koma mutha kupeza zida zowonongeka zomwe ziri ngati mpira wa BOSU pafupifupi $ 50 kuchokera kwa ogulitsa ngati Amazon.
7 - Kumangiriza Wophunzitsira kapena Rings
Ophunzitsa oimitsa-ngati mapepala oyerekeza a TRX ndi ma gymnastics ndi abwino kwambiri kuchita zochitika zonse zomwe mungaganizire, kuphatikizapo pushups, squats, mapapo, ntchito ya m'mimba, kukoka, ndi zina zambiri. Chikhalidwe cha zidazo zimangoyambitsa kusakhazikika m'zochitika zonse, zomwe zikufuna kuti muzichita zofunikira zanu ndi minofu yanu yolimbitsa thupi.
Mtengo wa ophunzitsira oimitsidwa ndi mphete amasiyanasiyana kwambiri ndi chizindikiro, koma mumatha kupeza nawo kuyambira $ 30 mpaka $ 200. Mphunzitsi wamkulu TRX amawononga $ 99.
Ngakhale ngati mulibe mphunzitsi woimitsa, mukhoza kutembenukira muzitsulo. Onani zowonongeka ngati mawonekedwe othamanga .
8 - Mabokosi a Plyo
Ngakhale mabokosi a plyo (mabotolo a plyometric) sali onse, mapeto-zipangizo zonse zapanyumba, ndizo chida chabwino chowonjezera ku chida chanu ngati muli ndi malo ndi bajeti kuti mutero. Mungathe kuchita masewera olimbitsa thupi, kuphatikizapo masitepe, ma pushups, dips, ndi (ndithudi) bokosi la plyometric jumps ndi bokosi. Ndipo chifukwa chakuti ali olimba, mungathe kuzigwiritsa ntchito m'malo mwa benchi.
Bokosi la plyo lochokera ku Rogue Fitness ndilobwino kwambiri chifukwa ndiwotchulidwa 3-in-1 malingana ndi momwe mumasinthira bokosi, kutalika kwake kumasiyana mofanana. Ameneyu alipo $ 125.
9 - Slideboard
M'malo mokhomerera madola masauzande ambiri pa bicycle kapena bicycle yosungirako, sungani mu sepala. Zojambulajambula zimagwira ntchito ngati makina a "cardio", kukupatsani njira zogwiritsira ntchito pang'onopang'ono mofanana, ngati kuti mukuyenda mwamsanga. Mungagwiritsenso ntchito slideboard kuti mupange thupi, monga mapapo, mapikes, ndi pushups, zovuta kuchita.
Pali malonda ambiri pamsika, koma zomwe zikuwonetsedwa zikupezeka pa Sports Supply kwa $ 350.
10 - Hula Hoop
Ndani akuti ziphuphu za hula ziyenera kukhalabe pabwalo la masewera? Kuwombera kumaphatikizapo mtundu waukulu wa masewero olimbitsa mtima, ndipo mukamagwiritsa ntchito njira yopangira hooping, monga ma DVD a FXP Hula Hoop, mudzachita masewera olimbitsa thupi ndi othandizira kuti mukhale ndi thupi lonse.