Turimo kureba ibikoresho byiza byo gukora siporo mu rugo muri 2023, harimo imashini nziza zo gukaraba, amagare yo gukora siporo, amagare yo gutemberamo, na matelas za yoga.
Ni bangahe muri twe bakishyura amafaranga y'ubunyamuryango muri siporo tutarajyamo mu mezi menshi? Wenda igihe kirageze cyo kureka kuyikoresha ahubwo ugashora imari mu bikoresho byiza bya siporo byo mu rugo? Gukora siporo mu rugo ukoresheje icyuma gigezweho cyo kugenderaho, igare ry'imyitozo ngororamubiri cyangwa imashini yo kugashya bishobora kugufasha kuzigama amafaranga mu gihe kirekire. Ariko ugomba kumenya ibikoresho, nk'ibiremereye na dumbbells, bishobora kugurwa ku giciro gito.
Igice cy’inama cya Telegraph cyagerageje amagana y’imashini zo gukora imyitozo ngororamubiri zo mu rugo mu myaka yashize, kinavugana n’inzobere nyinshi mu bijyanye no gukora siporo. Twatekereje ko igihe kigeze cyo kubihuza byose mu buryo butandukanye kugira ngo bijyane n’ingengo y’imari iyo ari yo yose, aho ibiciro biri hagati ya £13 na £2,500.
Waba urimo kugabanya ibiro, ukagira imiterere myiza, cyangwa ukongera imitsi (uzakenera kandi ifu ya poroteyine n'utubari), hano uzasangamo ibitekerezo byuzuye n'inama ku bikoresho byiza bya cardio, ibikoresho byo guterura ibiremereye birimo kettlebells na resistance bands, hamwe n'ibikoresho byiza bya yoga. Niba wihuta, dore incamake y'ibintu bitanu twaguze cyane:
Twakusanyije ibikoresho byiza cyane, kuva ku materefone yo gutemberamo kugeza ku matera ya yoga, kandi twaganiriye n'inzobere mu nganda. Twarebye ibintu nk'ibikoresho byiza, umugozi, imikorere y'umutekano, imikorere myiza n'uburyo bworoshye bwo gukoresha. Ingano nto na yo ni ikintu cy'ingenzi. Ibi bikurikira byose twabigerageje cyangwa twabisabwe n'inzobere.
Utreadmills ni kimwe mu bikoresho byo gukora imyitozo ngororamubiri bikunzwe cyane kandi bihenze cyane, bityo rero ni ngombwa guhitamo neza. NHS na Aston Villa FC, impuguke mu by’imiti ivura indwara z’umubiri, Alex Boardman, basaba NordicTrack kubera ko porogaramu yubatswemo yoroshye.
Alex agira ati: “Imashini zikora imikino yo kuruhuka zifite imyitozo ngororamubiri ifasha cyane mu gutunganya imyitozo ngororamubiri yawe. Zigufasha kunoza imikorere no gukora neza mu mwanya ugenzurwa.” NordicTrack ni yo iyoboye urutonde rw’imashini nziza za treadmill za The Daily Telegraph.
Commercial 1750 ifite uburyo bwa Runner's Flex butuma umupira uhagarara ku ibaraza, bushobora guhindurwa kugira ngo butange ubufasha bw'inyongera cyangwa bugakoreshwa mu kwiruka mu muhanda mu buryo busanzwe, kandi bunahuzwa na Google Maps, bivuze ko ushobora kwigana kwiruka hanze aho ari ho hose ku isi. Ifite urwego rutangaje rw'uburebure kuva kuri -3% kugeza kuri +15% n'umuvuduko wo hejuru wa 19 km/h.
Iyo uguze iyi treadmill, ubona kandi ifatabuguzi rya buri kwezi rya iFit, itanga amasomo y’imyitozo ngororamubiri akenewe kandi atangwa mu gihe nyacyo (ukoresheje ecran ya HD ya santimetero 14) ihindura umuvuduko wawe n’uburyo ugenda wiruka. Nta mpamvu yo kuruhuka: shyiramo ecouteur zawe za Bluetooth hanyuma ugire imyitozo hamwe n’umwe mu batoza b’abahanga ba iFit.
Apex Smart Bike ni igare rihendutse rikoresha imyitozo ngororamubiri. Mu by'ukuri, mu isesengura ryacu ry'amagare meza yo gukora imyitozo ngororamubiri, twayahisemo kuruta Peloton. Arahendutse kuko adafite ecran ya HD. Ahubwo, hari agakoresho ko gufata tableti ushobora guhuza tableti cyangwa telefoni yawe no kuyikoresha ukoresheje porogaramu.
Amasomo meza kuva ku minota 15 kugeza ku isaha, afite imbaraga, ubworoherane n'imyitozo yoroshye kubatangira, yigishwa n'abarimu b'Abongereza bo muri Boom Cycle Studios i Londres. Apex ishobora kuba ikwiriye abanyamagare bo mu nzu no hanze kurusha abashaka gukora imyitozo ngororamubiri, kuko nta buryo bwo kwigana urugendo rwo hanze.
Mu bijyanye n'imiterere y'igare, igare rya Apex ni ryiza ku buryo (hafi) rikwira mu cyumba cyawe cyo kubamo, bitewe n'ingano yaryo nto (metero 4 kuri metero 2) n'amabara ane. Rifite charger ya telefoni idafite umugozi, agakoresho ko gushyiramo tableti yo gukoresha mu bikorwa byo kureba amashusho, agakoresho ko gushyiramo icupa ry'amazi n'agakoresho ko gupima uburemere (ntibirimo, ariko bigura £25). Igice cyiza ni uko riramba cyane kandi ntirigenda iyo uri kuzunguza.
Nubwo ari mato kandi afite umuyoboro woroheje cyane, ahantu ho gukurura ni hanini. Ahantu ni heza, hatuje kandi ntabwo hashobora gutera amakimbirane n'abaturanyi, bigatuma haberanye no kubaka amazu. Ikintu cyiza ni uko amagare ya Apex aza ateranye neza.
Claire Tupin, umutoza wihariye w’imyitozo ngororamubiri, avuga ko imashini zo gukaraba ari zo mashini nziza zo gushoramo imbaraga, aho Concept2 Rower ari yo iyoboye urutonde rw’imashini nziza zo gukaraba za The Daily Telegraph. Claire agira ati: “Nubwo ushobora kwiruka cyangwa kugendera ku igare hanze, niba ushaka gutwika karori no gukora imyitozo ngororamubiri yose uri mu rugo, imashini yo gukaraba ni amahitamo meza. Gukaraba ni igikorwa cyiza, gihuza imirimo y’umutima n’imitsi kugira ngo cyongere kwihangana no gukomeza imitsi mu mubiri wose. Gikora ku bitugu, amaboko, umugongo, inda zo mu nda, ibibero n’inyuma.”
Igishushanyo cya kabiri cya Model D kiri ahantu hatuje nk'uko umuntu utwara ubwato mu kirere ashobora kubigenza. Niba warigeze kujya muri siporo, birashoboka cyane ko wahuye n'iyi mashini yo gukaraba. Ni na yo iramba cyane kuri uru rutonde, nubwo bivuze ko idacika. Kubwibyo, ugomba gushaka ahantu hahoraho mu cyumba cy'inyongera cyangwa muri gareji. Ariko, niba ushaka kuyibika igihe gito, izagabanywamo ibice bibiri.
“Igitekerezo cya 2 kirahenze gato, ariko kuri njye ni cyo mashini nziza yo kugashya,” uyu ni umwarimu w’imyitozo ngororamubiri Born Barikor. “Nayikoreye imyitozo myinshi kandi ndayikunda cyane. Yoroshye kuyikoresha, ifite imikandara n’imishumi y’ibirenge byoroshye kandi biryoshye, kandi irashobora guhindurwa. Ifite kandi ecran yoroshye gusoma. Niba ufite amafaranga make kandi witeguye kuyashoramo amafaranga, ugomba guhitamo Igitekerezo cya 2.”
Antena yo gukora imyitozo ngororamubiri ni imwe mu bikoresho bifite uburyo bwinshi kandi byoroheje bishobora gukoreshwa hamwe na dumbbells mu gutoza igice cyo hejuru cy'umubiri, igituza na triceps, cyangwa se ikoreshwa ukwayo mu gukora imyitozo ngororamubiri. Niba ushaka ibikoresho binini byo guterura ibiremereye byo mu rugo rwawe, ibi nibyo.
Will Collard, umutoza mukuru w’ubuvuzi bwo kuvura indwara zo mu mugongo muri Sussex Back Pain Clinic, akunda Weider Utility Bench kuko ishobora guhindurwa neza, bigatuma habaho imyitozo ngororamubiri myinshi. Yagize ati: “Intebe ifite imiterere umunani itandukanye n’inguni zitandukanye, ibyo bikaba ari byiza cyane mu gutoza imitsi yose neza kandi mu mutekano.” Intebe n’inyuma nabyo bikora ukwabyo, bityo abantu b’uburebure n’ibiremereye byose bashobora kwicara cyangwa kuryama mu mwanya ukwiye.
Antensi ya Weider ifite uburyo bwo kudoda ifuro ryinshi cyane no kudoda mu gasanduku, bigatuma iba iy'igiciro cyinshi. Imyitozo ishobora gukorwa irimo guterura triceps, guterura lat, guterura squats hamwe no guterura amagufwa yo mu bwoko bwa Russian crunches.
JX Fitness Squat Rack ifite icyuma gikomeye kandi gikonjeshejwe gifite udupira tudaserera dutanga uburinzi budasanzwe kandi tukarinda hasi kwawe gushwanyagurika. Agapira ko ku ruhu gashobora guhindurwa kazanwa na garanti y'imyaka ibiri.
Claire Turpin, umutoza w’umuntu ku giti cye akaba n’uwashinze ikirango cy’imyitozo ngororamubiri cya CONTUR Sportswear, atanga inama yo gushyiramo agakoresho ko gukaraba (squat rack) mu rugo, agira ati: “Gashobora gukoreshwa hamwe n’icyuma cyo gukaraba (barbell) mu gukaraba no gukaraba ku bitugu. Ongeraho intebe yo kwitoza mu gukaraba ku gituza cyangwa imyitozo yose.” Iyi seti kandi igufasha gukora imyitozo yo gukaraba no gukaraba ku kibuno, no kongeramo imigozi n’imigozi kugira ngo ugire imyitozo ngororamubiri yuzuye.”
Will Collard agira ati: “Niba ushaka gushora imari mu gikoni cyo gukaraba, amahitamo yawe azaterwa n'umwanya ufite kandi birumvikana ko ingengo y'imari yawe ari yo ihendutse. Uburyo buhendutse ni ukugura igikoni cyo gukaraba gihagaze. Muri ubu buryo, birarangira akazi. Birangiye kandi ni wowe uhitamo kuzigama amafaranga n'umwanya.
"Niba ufite umwanya n'amafaranga yo gushora imari, guhitamo agakoresho ko kwikinisha gakomeye kandi gatekanye nk'aka gaturuka kuri JX Fitness kuri Amazon bizaba ishoramari rifite akamaro."
JX Fitness Squat Rack irahuye n'ibindi bikoresho byinshi byo kuvura no gupima ibiro, bityo ikaba ari amahitamo meza iyo ihujwe na Weider Universal Bench iri hejuru.
Niba ukeneye dumbbells nyinshi, Spinlock dumbbells ni zo zihendutse cyane ku isoko kandi ni amahitamo meza yo gutangiza siporo yo mu rugo. Zisaba umukoresha gusimbuza ibyuma bipima ibiro n'intoki. Iyi dumbbells ya York Fitness iza ifite amasahani ane ya 0.5kg, amasahani ane ya 1.25kg n'amasahani ane ya 2.5kg. Uburemere ntarengwa bwa dumbbells ni 20 kg. Ingufuri zikomeye ku mpera zirinda imbaho kunyeganyega, kandi seti iza mu itsinda ry'abantu babiri.
Will Collard agira ati: “Dumbbells ni nziza mu gutoza imitsi myinshi yo hejuru no hepfo y’umubiri. Zitanga uburyo bwo gukora imyitozo yoroshye kandi itekanye kurusha barbells mu gihe zitanga ubushobozi bwo guhangana n’imyitozo.” Akunda dumbbells zo mu bwoko bwa spin-lock kubera ubushobozi bwazo bwo gukora ibintu byinshi bitandukanye.
Imyitozo ngororamubiri ishobora kuba mito, ariko imyitozo nk'imyitozo ngororamubiri no gusimbuka bikora ku mubiri wose. Will Collard avuga ko udashobora kwibeshya ukoresheje icyuma nk'iki cyo muri Amazon Basics, kigura £23 gusa. Yagize ati: “Imyitozo ngororamubiri yo gusimbuka intoki irakora cyane kandi ihendutse cyane. Irakwiye gushorwamo kuko ushobora gukora imyitozo myinshi kuruta gusimbuka intoki gusa.”
Iyi kettlebell ya Amazon Basics ikozwe mu cyuma cyiza cyane, ifite umugozi ugororotse n'ubuso bushushanyijeho irangi kugira ngo byoroshye gufata. Ushobora kandi kugura ibiro biri hagati ya 4 na 20 kg mu nyongera ya 2 kg. Niba utazi neza kandi ukaba ushora imari muri imwe gusa, Will Collard akugira inama yo gukoresha 10kg, ariko akakuburira ko ishobora kuba iremereye cyane ku batangira.
Umukandara wo guterura ibiremereye ushobora kugabanya neza umuvuduko ku mugongo wawe wo hasi mu gihe uterura ibiremereye no gukumira umugongo wawe kunanura cyane mu gihe uterura ibiremereye. Bifasha cyane cyane abashya mu guterura ibiremereye kuko bigufasha kukwigisha uburyo bwo gukoresha imitsi yo mu nda no kugabanya umuvuduko ku mugongo wawe mu gihe uterura ibiremereye.
Ahantu heza ho gutangirira ni Nike Pro Waistband, iboneka mu bunini butandukanye kandi ikozwe mu mwenda woroshye kandi uhumeka hamwe n'imishumi ya elastic kugira ngo yongereho inkunga. Will Collard agira ati: “Uyu mukandara wa Nike woroshye cyane.” Amwe mu mahitamo ari ku isoko ni ay’ingenzi cyane kandi ntakenewe. Iyo ubonye ingano ikwiye kandi umukandara ukagukwira neza mu nda, uyu mukandara ni amahitamo meza.”
Imigozi yo kwiyumanganya iragendanwa kandi yagenewe kunoza ubworoherane, imbaraga n'uburinganire kandi isaba kugenzura no guhagarara neza. Akenshi irahendutse, nk'iyi seti eshatu kuri Amazon, kandi ishobora gukora imitsi myinshi mu mubiri.
Will Collard aragira ati: “Ntushobora kwibeshya kugura imigozi yo kwirinda kuri interineti, ariko uzakenera ibikoresho byiza nka latex. Amaseti menshi aza mu maseti atatu afite urwego rutandukanye rwo kwirinda. Ashobora gukoreshwa mu myenda itandukanye yo hanze no mu myitozo yo hasi.” Seti ya Bionix kuri Amazon ni yo nziza cyane nabonye.”
Igituma izi myenda yo kurwanya Bionix igaragara cyane ni uko ifite ubugari bwa mm 4.5 kurusha izindi myenda yo kurwanya ariko igakomeza kuba yoroshye. Ubona kandi igerageza ry'iminsi 30 hamwe no kugaruza cyangwa gusimbuza ku buntu.
Bitandukanye n'ibindi bikoresho byo gukora siporo, umugozi wa yoga ntuzagutwara amafaranga menshi kandi ushobora kuwukoresha mu myitozo ngororamubiri igenda buhoro no mu myitozo ngororamubiri ya HIIT (imyitozo ngororamubiri ikabije). Lululemon ni wo mugozi wa yoga mwiza cyane ushobora kugura. Urashobora gusubizwa inyuma, utanga uburyo bwo gufata budasanzwe, ubuso buhamye n'ubufasha buhagije.
Amapawundi 88 ashobora gusa nkaho ari amafaranga menshi ku matela ya yoga, ariko impuguke mu bya yoga Emma Henry wo muri Triyoga yemeza ko ari ngombwa. Ati: “Hari amatela ahendutse kandi meza, ariko ashobora kutaramba. Nta kintu kibabaza nko kunyerera mu gihe cyo gukora Vinyasa yoga yihuta, bityo gufata neza ni ingenzi kugira ngo ugire icyo ugeraho.”
Lululemon itanga udupira tw’ubwoko butandukanye, ariko kugira ngo nshyigikire ingingo nakoresha agapira ka 5mm. Ni ingano ikwiye: ni ndende kandi yagutse kurusha utundi dupira twa yoga dusanzwe, dufite uburebure bwa cm 180 x 66, bivuze ko hari umwanya uhagije wo kurambura. Bitewe n’imiterere yatwo, nsanga iyi ari yo mpuzandengo ikwiye yo gukora imyitozo ngororamubiri ya HIIT n’imyitozo ngororamubiri mu maguru yanjye nkunda cyane.
Nubwo ari nini kurusha izindi, ntabwo iremereye cyane ku kigero cya 2.4kg. Iyi ni yo ntarengwa y'uburemere navuga ko yoroshye gutwara, ariko bivuze ko iyi matela izagenda neza haba mu rugo no mu ishuri.
Ikibazo cyonyine ni uko idafata umukandara cyangwa isakoshi, ariko ibyo ni ikintu cyiza cyane. Muri make, iki ni ikintu cyiza cyane kandi gikwiye gushorwamo imari.
Ushobora kubimenya ukoresheje CD z'imyitozo ngororamubiri zo mu myaka ya za 90. Imipira yo gukora imyitozo ngororamubiri, izwi kandi nka Swiss balls, therapy balls, balance balls, na yoga balls, ni ibikoresho byiza cyane byo kugera ku nda yacitse. Yongera uburinganire, imitsi n'imbaraga zo mu gice cy'imbere cy'umubiri binyuze mu guhatira uyikoresha kugumana urwego rw'imbaraga ku mupira.
“Imipira yo kuvura ni myiza cyane mu gukora imyitozo ngororamubiri y’imitsi yo mu nda. Ntigira umuvuduko uhamye, bityo gukoresha umupira wo kuvura nk'ishingiro ry'imbaho bituma ubasha gukoresha umutima wawe,” uyu ni umutoza w’imyitozo ngororamubiri Will Collard. Isoko ryuzuye cyane, ariko akunda uyu mupira wo gukora imyitozo ngororamubiri wa URBNFit wa cm 65 ukomoka kuri Amazon.
Irakomeye cyane bitewe n'ubuso bwayo bwo hanze bwa PVC buramba kandi ubuso bwayo budacogora butanga gufata neza kurusha ubundi buso. Igipfukisho kidaturika gishyigikira ibiro bigera kuri 272 by'uburemere, kandi kizana na pompe na plug ebyiri z'umwuka mu gihe bibaye ngombwa ko yongera imbaraga nyuma.
Birakwiye gushora imari mu gushakisha imbunda nziza yo gukoresha mbere na nyuma yo gukora imyitozo ngororamubiri. Ifasha kugabanya umuvuduko w'imitsi no kuruhuka imitsi mbere na nyuma yo gukora imyitozo ngororamubiri, igatuma imitsi isubirana, kandi ikagabanya MOM—kandi mu gushaka imbunda nziza yo gukoresha massage, nta gicuruzwa cyegera Theragun Prime.
Nkunda imiterere yayo myiza kandi yoroshye, umugozi wayo ugororotse, kandi yoroshye kuyikoresha. Akabuto ko hejuru k'igikoresho gafungura kandi kakarinda guhindagurika kw'igikoresho, gashobora gushyirwa hagati ya beti 1,750 na 2,400 ku munota (PPM). Iyo ikoreshejwe buri gihe, igihe cya batiri gishobora kugera ku minota 120.
Ariko, ikintu gituma iki gikoresho kiba cyiza ni ukwita ku tuntu duto dushyirwa mu miterere yacyo. Nubwo izindi mbunda nyinshi zifite uburyo bworoshye bwo gufata, Theragun Prime ifite uburyo bwo gufata bukozwe mu mpandeshatu butuma nshobora kugera ahantu hagoye kugera nko ku bitugu no mu mugongo wo hasi. Ifite kandi imitako ine. Irangurura gato, ariko nta gushidikanya ko ari ikintu gitangaje.
Niba ufite ubwoba bwo gukoresha imbunda yo gukaraba, ushobora gukoresha porogaramu ya Therabody. Afite gahunda zihariye za siporo zo gushyushya, gukonjesha, no kuvura ububabare nka plantar fasciitis na technical neck.
Umutoza w’imyitozo ngororamubiri, Will Collard, avuga ko kettlebells ari ibikoresho by’imyitozo ngororamubiri bifite akamaro cyane kandi bidahabwa agaciro. Yagize ati: “Kettlebells zikoreshwa mu buryo butandukanye kurusha dumbbells, ibyo bigatuma zihendutse kuko udakenera kettlebells nyinshi zitandukanye kugira ngo ukore imyitozo yose.” Ariko siporo yo mu rugo izaba irimo ubwoko bw’ibikoresho by’imbaraga n’iby’umutima byavuzwe haruguru.
Collard agira ati: “Ikibabaje ni uko nta bikoresho by’imyitozo ngororamubiri byagufasha kugabanya ibiro. Ikintu cy’ingenzi mu kugabanya ibiro ni indyo: ugomba kugumana ikibazo cy’ibinure. Ariko, ubwoko ubwo aribwo bwose bw’imyitozo ngororamubiri y’umutima, nko gukoresha igare ritembera cyangwa igare ritagenda neza, bizafasha kugabanya ibiro kuko bizafasha gutwika ibinure iyo ufite ikibazo cy’ibinure.” Iki gishobora kuba atari cyo gisubizo ushaka, ariko niba kugabanya ibiro ari cyo kibazo cyawe cy’ingenzi, iyi ni inkuru nziza yo kwemeza imashini ihenze cyane yo gukoresha umutima.
Cyangwa kettlebells, nk'uko Will Collard abivuga, kuko zikora ibintu byinshi. Imyitozo ngororamubiri ya Kettlebell irakora cyane, ariko isaba imitsi yo mu mutima kugira ngo ikomere. Imyitozo ngororamubiri ya Kettlebell ikundwa cyane irimo gukaraba kw'Abarusiya, gukaraba kw'Abaturukiya, n'imirongo igororotse, ariko ushobora no guhanga udushya igihe cyose ukomeje umutekano.
Kuva kuri kashew kugeza kuri almond, izi ntungamubiri zikungahaye kuri poroteyine, fibre, intungamubiri z'ingenzi n'ibinure byiza.
Bivugwa ko ibiryo bishya bya firigo bikonjeshejwe bifite ubuzima bwiza kurusha ibyabanje, ariko se biryoha nk'ibyakozwe mu rugo?
Igihe cyo kohereza: Ukuboza-26-2023