Turimo kureba ibikoresho byiza byo kwinanura murugo muri 2023, harimo imashini nziza zo koga, amagare y'imyitozo ngororamubiri, gukandagira, hamwe na yoga.
Ni bangahe muri twe bagishyura amafaranga yo kuba umunyamuryango muri siporo tutari tumaze amezi?Ahari igihe kirageze cyo guhagarika kuyikoresha no gushora mubikoresho byiza bya siporo murugo aho?Imyitozo ngororamubiri murugo kuri kijyambere igezweho, gukora igare cyangwa imashini yo koga birashobora kugukiza amafaranga mugihe kirekire.Ariko ugomba kumenya ibikoresho, nkibiro na dibbell, bishobora kugurwa bihendutse.
Igice cyifuzo cya Telegraph cyagerageje imashini zibarirwa mu magana mu myaka yashize kandi kivugana ninzobere mu bijyanye n’imyororokere.Twatekereje ko igihe kigeze cyo gushyira byose hamwe mubuyobozi butandukanye kugirango duhuze ingengo yimari iyo ari yo yose, ibiciro biri hagati yama pound 13 na 2500.
Waba ugabanya ibiro, ukamera neza, cyangwa kubaka imitsi (uzakenera kandi ifu ya protein n'utubari), hano urahasanga ibisobanuro byuzuye hamwe nibyifuzo byibikoresho byiza byumutima, ibikoresho byo guterura ibiro birimo kettlebells hamwe na bande yo kurwanya , hamwe nibikoresho byiza yoga.Niba urihuta, dore reba vuba ibintu bitanu byambere tugura:
Twakusanyije ibikoresho byiza, kuva kuri podiyumu kugeza kuri yoga, kandi twaganiriye ninzobere mu nganda.Twarebye ibintu nkibikoresho byiza, ikiganza, ibiranga umutekano, ergonomique nuburyo bworoshye bwo gukoresha.Ingano yuzuye nayo ni ikintu cyingenzi.Ibikurikira byose byageragejwe natwe cyangwa byasabwe nabahanga.
Treadmill ni kimwe mu bikoresho bizwi cyane kandi bihenze cyane mu myitozo yo mu rugo, ni ngombwa rero guhitamo neza.NHS na Aston Villa FC physiotherapiste Alex Boardman arasaba NordicTrack kubera ubworoherane bwa software yubatswe.
Alex agira ati: “Treadmill hamwe n'amahugurwa y'intera bifasha rwose gutunganya imyitozo yawe.”Ati: “Bakwemerera kuzamura umuvuduko no kugira ubuzima bwiza ahantu hagenzurwa.”NordicTrack isonga Urutonde rwa Daily Telegraph rwurutonde rwiza.
Ubucuruzi 1750 bugaragaza Runner's Flex yambitse kuri etage, ishobora guhindurwa kugirango itange inkunga yinyongera cyangwa kwigana umuhanda nyabagendwa, kandi ikanahuza na Google Ikarita, bivuze ko ushobora kwigana hanze yiruka ahantu hose kwisi.Ifite intera ishimishije ya -3% kugeza + 15% n'umuvuduko wo hejuru wa 19 km / h.
Iyo uguze iyi podiyumu, ubona kandi abiyandikisha buri kwezi kuri iFit, itanga immersive kubisabwa hamwe nigihe cyimyitozo ngororamubiri (ukoresheje ecran ya 14-inch ya HD touchscreen) ihita ihindura umuvuduko wawe kandi ugahinduka nkuko wiruka.Ntampamvu yo kuruhuka: ihuza gusa na terefone yawe ikoresha Bluetooth hanyuma uhugure numwe mubatoza b'indobanure ba iFit.
Apex Smart Bike ni igare ryimyitozo ihendutse.Mubyukuri, murwego rwacu rwamagare meza yimyitozo ngororamubiri, twahisemo hejuru ya Peloton.Nibihendutse kuko idafite ecran ya HD.Ahubwo, hari ufite tablet ushobora guhuza tablet cyangwa terefone yawe hanyuma ugatambutsa amasomo ukoresheje porogaramu.
Amasomo meza afite kuva kuminota 15 kugeza kumasaha, hamwe nimbaraga, guhinduka hamwe nimyitozo itangiza inshuti, bigishwa nabigisha bo mubwongereza bo muri sitidiyo ya Boom Cycle i Londres.Apex birashoboka ko ikwiranye nabatwara amagare yo murugo no hanze kuruta abashaka gukora siporo, kuko ntaburyo bwo kwigana kugenda hanze.
Kubijyanye nigishushanyo, igare rya Apex ni stilish bihagije kuburyo (hafi) ihuye nicyumba cyawe, bitewe nubunini bwayo (metero 4 kuri metero 2) hamwe nuburyo bune bwamabara.Ifite charger ya terefone idafite umugozi, ifite tableti kubikorwa byo gutembera, ufite icupa ryamazi hamwe nuburemere (ntiburimo, ariko igura £ 25).Igice cyiza nuko kiramba cyane kandi ntigenda iyo pedal.
Nuburyo bworoshye kandi bufite isazi yoroheje cyane, gukurura intera nini.Aka gace karatuje, karatuje kandi ntigishobora guteza amakimbirane nabaturanyi, bigatuma gikwiye gutezwa imbere.Igice cyiza nuko amagare ya Apex aje yuzuye.
Imashini zo koga nizo mashini nziza yumutima gushora imari nkuko byatangajwe numutoza ku giti cye Claire Tupin, hamwe na Concept2 Rower iza ku isonga rya Daily Telegraph kurutonde rwimashini nziza zo koga.Claire agira ati: “Nubwo ushobora kwiruka cyangwa kuzenguruka hanze, niba ushaka gutwika karori no kubona imyitozo yuzuye mu rugo, imashini yo koga ni amahitamo meza.”Ati: “Koga ni igikorwa cyiza, gikikije ibikorwa byose bihuza imirimo yumutima nimiyoboro y'amaraso kugirango wongere kwihangana no gukomeza imitsi mumubiri.Ikora ibitugu, amaboko, umugongo, abs, ibibero n'inyana. ”
Ihame rya 2 Model D iratuje nkuko umukinnyi wo mu kirere ashobora kubona.Niba waragiye muri siporo, birashoboka cyane ko wahuye niyi mashini yo koga.Nibishobora kandi kuramba kururu rutonde, nubwo bivuze ko bidakubye.Kubwibyo, ugomba kubona umwanya uhoraho mubyumba byabigenewe cyangwa igaraje.Ariko, niba ushaka kubibika igihe gito, bizagabanywamo ibice bibiri.
Umwigisha w'imyororokere Born Barikor agira ati: “Concept 2 ihenze gato, ariko kuri njye ni imashini nziza yo koga.”Ati: “Nakoze imyitozo myinshi kuri yo kandi ndabikunda cyane.Nibyoroshye gukoresha, ifite ergonomique kandi yorohewe hamwe nibirenge byamaguru, kandi birashobora guhinduka.Ifite kandi byoroshye gusoma ibyerekanwa.Niba ufite amafaranga make ukaba witeguye kubashoramo amafaranga, ugomba guhitamo Concept 2. ”
Intebe y'imyitozo ni kimwe mu bikoresho byinshi kandi by'ibanze bishobora gukoreshwa hamwe na dibbell kugirango utoze umubiri wo hejuru, igituza na triceps, cyangwa wenyine wenyine imyitozo ngororamubiri.Niba ushaka ibikoresho binini byo guterura ibiremereye murugo rwawe, iyi ni.
Will Collard, uyobora umutoza wo gusubiza mu buzima busanzwe ivuriro rya Sussex Back Pain Clinic, akunda Intebe ya Weider kuko ishobora guhinduka rwose, ikemerera imyitozo myinshi.Agira ati: “Intebe ifite ibice umunani bitandukanye, ni byiza cyane mu gutoza neza kandi neza amatsinda yose y'imitsi.”Intebe ninyuma nabyo bikora bitigenga, kuburyo abantu bafite uburebure nuburemere bwose barashobora kwicara cyangwa kuryama mumwanya ukwiye.
Intebe ya Weider igaragaramo ubudodo bwinshi cyane bwo kudoda no kudoda agasanduku, bigatuma igurwa neza.Imyitozo ishobora kuba irimo kwibiza triceps, kwibiza lat, guswera kuremereye hamwe nu Burusiya.
JX Fitness Squat Rack igaragaramo icyuma kiramba, cyongerewe imbaraga hamwe nicyuma kirwanya kunyerera gitanga umutekano muke kandi kirinda hasi hasi.Guhindura squat rack izana garanti yimyaka ibiri.
Claire Turpin, umutoza ku giti cye akaba ari nawe washinze ibirango by'imyitozo ngororamubiri CONTUR Imyenda ya siporo, arasaba ko hajyaho siporo yo gukinira mu rugo, agira ati: “Irashobora gukoreshwa hamwe na barbell yo gukinisha no gukanda ibitugu.Ongeramo intebe y'imyitozo yo gukanda mu gatuza cyangwa imyitozo yuzuye. ”umugozi.Iyi sisitemu iragufasha kandi gukurura no kwikinisha, no kongeramo imirongo irwanya hamwe na bande kugirango imyitozo yuzuye yuzuye umubiri. ”
Will Collard agira ati: “Niba ushaka gushora imari muri squat rack, guhitamo kwawe kuzaterwa n'umwanya uhari kandi byanze bikunze bije yawe.Amahitamo ahendutse nukugura squat rack ihagaze.Ubu buryo, butuma akazi karangira.Byakozwe kandi ni amahitamo yawe yo kuzigama amafaranga n'umwanya.
"Niba ufite umwanya n'amafaranga yo gushora imari, guhitamo squat rack iramba kandi itekanye nkiyi yo muri JX Fitness kuri Amazon bizaba ishoramari ryiza."
JX Fitness Squat Rack irahujwe na barbell nyinshi hamwe n'intebe z'uburemere, bigatuma ihitamo neza iyo ihujwe na Weider Universal Bench hejuru.
Niba ukeneye ibiragi byinshi, Spinlock dumbbells nubwoko buhendutse cyane kumasoko nuburyo bwiza bwo gutangiza siporo yo murugo.Basaba uyikoresha gusimbuza intoki ibyapa biremereye.Iyi York Fitness dumbbell ije ifite ibyapa bine 0.5 kg, ibyapa bine 1.25 kg hamwe na bine 2.5 kg.Uburemere ntarengwa bwa dibbell ni 20 kg.Gufunga gukomeye kumpera birinda imbaho gutontoma, kandi iseti iza mubice bibiri.
Will Collard agira ati: “Dumbbells ni nziza mu gutoza amatsinda menshi y'imitsi mu mubiri wo hejuru no hepfo.”Ati: "Batanga uburyo bwiza bwo gutoza ibiro byubusa kuruta barbell mugihe bagitanga imbaraga nziza."Akunda spin-lock dumbbells kubera byinshi.
Kettlebells irashobora kuba nto, ariko imyitozo nka swingi na squats ikora umubiri wose.Will Collard avuga ko udashobora kugenda nabi muburyo bwo guta ibyuma nkibi biva muri Amazon Basics, igura amapound 23 gusa.Agira ati: “Kettlebells zirahuza cyane kandi zifite ubukungu cyane.”Ati: "Bakwiriye gushora imari kuko ushobora gukora imyitozo myinshi kuruta guceceka."
Kettlebell ya Amazon Basics ikozwe mubyuma byo mu rwego rwo hejuru, ifite icyuma cyizengurutse hamwe nubuso busize irangi kugirango bifate byoroshye.Urashobora kandi kugura ibiro biri hagati ya 4 na 20 muri kg 2 yiyongera.Niba udashidikanya kandi ukaba ushora imari muri imwe gusa, Will Collard aragusaba kujya mumahitamo 10kg, ariko akaburira ko bishobora kuba biremereye kubatangiye.
Umukandara wo guterura ibiremereye urashobora kugabanya neza umuvuduko wumugongo wo hepfo mugihe uteruye ibiro kandi bikarinda umugongo wawe kurenza urugero mugihe cyo guterura ibiremereye.Zifasha cyane cyane kubashya guterura ibiremereye kuko bigufasha kukwigisha guhuza imitsi yinda yawe no kugabanya imihangayiko yumugongo mugihe uteruye ibiro.
Ahantu heza ho gutangirira ni Nike Pro Waistband, iboneka mubunini butandukanye kandi ikozwe mumyenda yoroheje, ihumeka irambuye hamwe nimigozi ya elastike kugirango yongere inkunga.Will Collard agira ati: “Uyu mukandara wa Nike uroroshye cyane.Ati: "Bumwe mu buryo bwo guhitamo ku isoko biragoye cyane kandi bitari ngombwa.Niba ubonye ubunini bukwiye kandi umukandara uhuye neza mu nda, uyu mukandara ni amahitamo meza. ”
Ibirwanya birwanya byoroshye kandi byashizweho kugirango bitezimbere guhinduka, imbaraga nuburinganire kandi bisaba kugenzura no gutuza.Bakunze guhendwa, nkiyi seti ya batatu kuri Amazone, kandi irashobora gukora imitsi myinshi mumubiri.
Will Collard agira ati: “Ntushobora kugenda nabi kugura imirongo irwanya interineti, ariko uzakenera ibikoresho byiza nka latex.Ibice byinshi biza mubice bitatu bifite urwego rutandukanye rwo guhangana.Birashobora gukoreshwa mu myenda itandukanye yo hanze ndetse no mu myitozo yo hasi y'umubiri. ”umubiri.Bionix yashyizwe kuri Amazone ni intera nziza nabonye. ”
Igituma iyi bande yo kurwanya Bionix igaragara ni uko ifite uburebure bwa 4.5mm kurenza imirongo myinshi yo kurwanya mugihe ikomeza guhinduka.Urabona kandi igeragezwa ryiminsi 30 hamwe nubusa cyangwa abasimbuye.
Bitandukanye nibindi bikoresho byimyitozo ngororamubiri, mato yoga ntizakuraho konte yawe ya banki kandi urashobora kuyikoresha mumyitozo ngororamubiri itinze hamwe na HIIT (imyitozo yo hagati yigihe kinini).Lululemon nibyiza yoga mat mato ashobora kugura.Irashobora guhindurwa, itanga gufata ntagereranywa, ubuso buhamye hamwe ninkunga ihagije.
£ 88 birasa nkaho ari amafaranga menshi kuri mato yoga, ariko umuhanga yoga yoga Emma Henry wo muri Triyoga ashimangira ko bikwiye.“Hariho materi ihendutse nziza, ariko ntishobora kumara igihe kirekire.Nta kindi kintu kibabaza nko kunyerera mu gihe cya Vinyasa yoga yihuta, bityo gufata neza ni urufunguzo rwo gutsinda ”.
Lululemon itanga padi mubyimbye bitandukanye, ariko kubufatanye hamwe najyana na 5mm padi.Nubunini bwuzuye: muremure kandi mugari kuruta mato yoga asanzwe, apima 180 x 66cm, bivuze ko hari ibyumba byinshi byo kurambura.Bitewe nubwubatsi buke cyane, ndabona aribwo buryo bwiza bwo guhuza HIIT hamwe namahugurwa yimbaraga mubyo nkunda gukora imyitozo.
Nubwo ari muremure kurusha benshi, ntabwo iremereye cyane kuri 2,4 kg.Uru nirwo rugabano rwo hejuru rwibiro nakwita byoroshye gutwara, ariko bivuze ko iyi matel izakora neza haba murugo ndetse no mwishuri.
Gusa ikibabaje nuko itazana umukandara cyangwa igikapu, ariko mubyukuri nitpick.Muri make, iki nigicuruzwa kinini-gikwiye rwose gushora imari.
Urashobora kubamenya uhereye kuri CD y'imyitozo kuva muri 90.Imyitozo ngororamubiri, izwi kandi nk'imipira yo mu Busuwisi, imipira yo kuvura, imipira iringaniye, n'imipira yoga, ni ibikoresho byiza cyane byo kugera kuri abs.Batezimbere uburinganire, amajwi yimitsi nimbaraga zingenzi muguhatira uyikoresha kugumana imbaraga zumupira kumupira.
“Imipira y'ubuvuzi ni nziza mu gukora imitsi yo mu nda.Ntabwo bihungabana, bityo gukoresha umupira wimiti nkibishingwe ku rubaho bigufasha kwishora mu bikorwa byawe, ”ibi bikaba byavuzwe n'umutoza wo gusubiza mu buzima busanzwe Will Collard.Isoko ryuzuye, ariko akunda uyu mupira wa URBNFit 65cm ukomoka muri Amazon.
Biraramba cyane kuberako PVC iramba yimbere kandi hejuru yayo itanyerera itanga gufata neza kurenza iyindi mibumbe.Igifuniko kidashobora guturika gishyigikira ibiro bigera kuri 272, kandi kizana na pompe hamwe nu byuma bibiri byo mu kirere mugihe byongerewe imbaraga nyuma.
Birakwiye gushora imari mu mbunda ya massage kugirango ukoreshe mbere na nyuma y'imyitozo.Zifasha kugabanya imitsi no kuruhura imitsi mbere na nyuma yimyitozo ngororamubiri, guteza imbere imitsi, no kugabanya MOM - kandi mugushakisha imbunda nziza ya massage, nta bicuruzwa biza hafi ya Theragun Prime.
Nkunda igishushanyo cyayo cyiza, cyoroshye, ikiganza cya ergonomique, kandi byoroshye gukoresha.Akabuto kari hejuru yigikoresho kizimya igikoresho kandi kizimya kandi kigenzura no kunyeganyega, bishobora gushyirwaho gukubita hagati ya 1.750 na 2,400 kumunota (PPM).Hamwe nogukoresha ubudahwema, ubuzima bwa bateri bugera kuminota 120.
Ariko, igituma iki gikoresho gikomeye nukwitondera ibisobanuro bijya mubishushanyo byacyo.Mugihe izindi pistolet nyinshi zifite gufata byoroshye, Theragun Prime ifite ipatanti ya mpandeshatu ifasha kugera kuntambwe yo kugera ahantu nkibitugu ninyuma yinyuma.Igice kirimo kandi imigereka ine.Nijwi rirenga, ariko rwose ni nitpick.
Niba ufite ubwoba bwo gukoresha imbunda ya massage, urashobora gukoresha porogaramu ya Therabody.Afite gahunda zihariye za siporo zo gushyushya, gukonja, no kuvura ububabare nka plantar fasciitis nijosi rya tekiniki.
Umutoza wo gusubiza mu buzima busanzwe Will Collard avuga ko kettlebells ari ibikoresho byifashishwa mu myitozo ngororamubiri.Agira ati: “Kettlebells zirahuza byinshi kuruta ibiragi, bigatuma ubukungu bwiyongera kuko udakeneye uburemere butandukanye bwa kettlebells kugirango ukore imyitozo yose.”Ariko siporo yuzuye yo murugo izaba irimo ubwoko bwimbaraga nibikoresho byumutima byavuzwe haruguru.
Collard agira ati: "Ikibabaje ni uko nta bikoresho by'imyitozo ngororamubiri bizagufasha kugabanya ibiro."Ati: “Ikintu nyamukuru kigabanya ibiro ni indyo: ugomba gukomeza kubura icyuho cya calorie.Icyakora, imyitozo iyo ari yo yose y'umutima n'imitsi, nka podiyumu cyangwa igare rihagaze, bizafasha kugabanya ibiro kuko bizafasha gutwika karori mugihe uri mu gihombo cya caloric. ”Ibi ntibishobora kuba igisubizo urimo gushaka, ariko niba kugabanya ibiro aribyo bihangayikishije cyane, iyi ni inkuru nziza yo kwemeza imashini yumutima ihenze cyane.
Cyangwa kettlebells, ati Will Collard, kuko bitandukanye cyane.Imyitozo ya Kettlebell ifite imbaraga, ariko isaba imitsi yibanze kugirango ituze.Imyitozo ikunzwe cyane ya kettlebell irimo u Burusiya, guhaguruka kwa Turukiya, hamwe n'imirongo iringaniye, ariko urashobora no guhanga igihe cyose ugumye ufite umutekano.
Kuva kuri cashews kugeza kuri almonde, intungamubiri zikungahaye kuri proteyine, fibre, micronutrients za ngombwa hamwe namavuta meza.
Igisekuru gishya cyibiryo byafunzwe bivugwa ko gifite ubuzima bwiza kubababanjirije, ariko biraryoshye nkibyakozwe murugo?
Igihe cyo kohereza: Ukuboza-26-2023