Cikakken Jagorar ku zuwa Ayyukan A-Gida

Wadatacce

• Yadda Ake Shirye-Shiryen Motsa Jiki A Gida
• San burin ku.
• Shirya sararin ku.
• Kafa jadawali.
• Ajiye akan kayan aikin dama.
• Kayan Aiki da Gear don Ayyukan A-Gida
• Budget-Friendly, Basic Boats
• Kayan Aikin Dauke Nauyi A Gida
• Kayan aikin Maidowa
• Kayan Aikin Fasaha da Injinan Jiyya na Gida
• Mafi kyawun Ayyuka na gida don Goals
• Bidiyon motsa jiki na YouTube:
• Aikin motsa jiki:
• Zaɓuɓɓukan Yawo Kan layi:
• Nauyin jiki (Babu Kayan aiki):
• Cardio:
• Ab Ayyuka:
• CrossFit:
• Keke:
• Horon Tsawon Tsawon Tsanani Mai Girma:
• Horar da Kettlebell:
• Tabata:
• Yoga:
• Bita don

Komai yawan goge goge da kuka yi amfani da shi don goge kayan aiki, dakin motsa jiki na iya jin kamar abincin petri ga kowane rashin lafiya da ake iya tunanin. Ƙunƙarar zafin jiki, daskarewa, da kuma yanayi mara kyau na iya sa guduwar waje, yawo, da motsa jiki ba su da wahala a wasu lokuta ma. Kuma ɗauki isassun su, kuma farashin azuzuwan ɗakunan motsa jiki na otal ɗin za su tara su zama daidai da kuɗin hayar ku kowane wata. Tare da abubuwa da yawa da ke aiki da kai, kiyaye daidaito, tsarin dacewa da kasafin kuɗi kamar ba a cikin tambaya.

Amsar? Ayyukan motsa jiki a gida. Ba wai zaman zaman zufa na ɗakin ba kyauta ne kawai (kuma yana jin ƙarin tsabtace muhalli), amma kuma ana iya kusantar su kuma ana iya samun dama ga talakawa - muhimmin inganci, la'akari da sama da kashi 80 na manya na Amurka ba su cika ƙa'idodin da aka ba da shawarar ga duka biyun ba. ayyukan motsa jiki da motsa jiki, bisa ga Ma'aikatar Lafiya da Sabis na Jama'a ta Amurka.

Amma idan ba ku da ƙimar aji na "jinkiri" don riƙe ku da lissafi, a koyaushe ku nuna aikinku na 1: 1 - tare da kanku - na iya zama ƙalubale. Abin sa'a, tare da ɗan ƙaramin shiri, zaku iya saita kanku don nasara. Za mu taimake ka ka kafa tare da wannan jagorar don ƙirƙirar tsarin motsa jiki na gida (da sarari) wanda a zahiri za ku ji daɗi. (Mai alaƙa: Nasihu 10 don Komawa cikin Soyayya tare da Yin Aiki Lokacin da kuka Kashe Wagon na ɗan lokaci)

Yadda Ake Shirye-Shiryen Motsa Jiki A Gida

Idan kuna tunanin za ku kwance abin yoga kuma ku yi tsalle daidai cikin tsarin motsa jiki na gida da aka tsara daidai, kuna iya mamakin cewa ba duka ba ne. cewa sauki. Kuna buƙatar tsarin wasan kwaikwayo ko kuma a bar ku kuna kallon tsoffin makada masu juriya da kuma wannan dumbbell mai ƙura ba tare da sanin ta inda za ku fara ba.

San burin ku.

Lambar farko akan jerin abubuwan da za a yi: Tabbatar da abin da kuke so ku fita daga cikin ayyukanku na gida. Shin kuna neman barin gidan motsa jiki gaba ɗaya kuma ku tsaya kan hanyoyin gida-gida kawai? Ko kuna so ku haɓaka zaman motsa jiki ko ɗakin studio tare da wasu abubuwan yau da kullun a gida don dacewa? Wannan zai shafi salo da tsawon ayyukan motsa jiki da kuka zaɓa don yin, lokacin da kuke yin su, da kayan aikin da kuke buƙata. Misali, idan kuna son soke membobin ku na CrossFit kuma ku fara yin nau'in WODs iri ɗaya gaba ɗaya a gida, wataƙila kuna buƙatar 'yantar da ɗan ƙaramin sarari a cikin gidan ku da lokaci a cikin jadawalin ku, da tara kayan motsa jiki na gida tare da. abubuwa kamar barbells da bar-up sanduna. Amma idan kuna musanya darasi guda biyu a mako don wasu azuzuwan yawo a maimakon haka, zaku sami ƙarin sassauci tare da kayan aiki (idan kuna buƙatar kowane), lokaci, da wuri. (Mai dangantaka: Na soke membobin Gym na kuma na kasance cikin Mafi Siffar Rayuwata)

Shirya sararin ku.

Zaɓi wuri wanda ke da ɗaki don akalla yoga mat-wannan ya kamata ya zama babban yanki mai yawa don shimfiɗawa da yin motsa jiki-kuma gwada adana kayan aikin ku a ƙarƙashin gado ko a cikin kabad don yantar da sararin samaniya lokacin da ba ku. yin aiki. Hakanan zaka iya canza yanayin shimfidar yanayin ku dangane da zaɓin aikin ku: Ayyukan HIIT na iya buƙatar ɗan ƙaramin sarari da tsayayyen wuri, yayin da yoga ko Pilates za a iya yin kusan ko'ina, har ma akan shimfidar falo.

Mazauna gidan kuma za su buƙaci sanin matakin amo. Maimakon kunna jerin waƙoƙin ku akan mai magana, zamewa kan belun kunne mara igiyar waya wanda ba za a kama shi akan igiyar tsalle ba, kuma ba za ku taɓa damuwa da sautin Lizzo na "Mai Kyau kamar Jahannama" yana tafiya zuwa ga dangi ba. tare da jariri a sama. Wataƙila ba za ku iya murƙushe dumbbells masu nauyi a ƙasa ba bayan ƙarshen tashin hankali na ƙarshe ko yin tsakar dare tsalle tsalle, amma akwai wadatattun madaidaitan hanyoyin da ke aiki ƙungiyoyin tsoka iri ɗaya (kuma suna jin daɗin gamsuwa lokacin da kuka gama).

• Aiki Mai tsalle-tsalle, Gidan HIIT Mai Kyau wanda Ba Zai Kashe Maƙwabtanku (Ko gwiwowin ku)
• 8 Motsa Jiki Masu Yin Aiki A Haƙiƙa
• 5-Minti Arm Workout tare da Dumbbells
• The Ultimate Resistance Band Arm Workout
• Mafi Sauƙi Abs Workout ga Mata

Kafa jadawali.

Yanzu da ba sai kun isa gidan wasan keke da karfe 6 na yamma ba. kaifi, zaku iya samun kanku kuna kashe wasannin motsa jiki na gida don ranar farin ciki tare da Netflix. Ba da daɗewa ba, za ku iya daina tsallake ayyukanku na gida gaba ɗaya. Akwai mafita mai sauƙi, ko da yake: Ƙirƙiri daidaitaccen jadawalin, kamar yadda za ku yi idan kun yi rajista don ajin studio ko kuna zuwa wurin motsa jiki.

Aiwatar da dabaru iri ɗaya ga ayyukanku na gida ta hanyar tsara shirin motsa jiki zai taimaka muku mafi dacewa da tsarin ku na yau da kullun. "Hakanan, lokacin da wani ya tambayi idan za ku iya saduwa a 5, za ku iya faɗi gaskiya, 'Yi hakuri, ina da alƙawari; yaya game da 4 maimakon? Siffa.

Kuma ku tuna cewa duk inda kuka zaɓi yin aiki, daidaituwa shine mabuɗin don ganin sakamako: "Bayan lokaci, jikinku zai haɓaka ƙarfi, juriya, da ƙarfin hali sakamakon na yau da kullun motsa jiki, "Stephanie Howe, CLIF Bar ultra- runner tare da digiri na uku a fannin abinci mai gina jiki da kimiyyar motsa jiki, a baya an fada. Siffa. "Hanyar ci gaba ce kawai, maimakon Filato." Don gano hanya mafi kyau don shigar da ayyukanku na gida a cikin aikinku na yau da kullun, yi la'akari da tambayar kanku waɗannan tambayoyin:

• Shin kun fi himma kafin wayewar gari, ko kuna son yin gumi bayan aiki?
• Yaya tsawon lokaci kuke son keɓe don ayyukan motsa jiki na gida?
• Shin za ku je shi kadai ko tare da abokin tarayya ko abokin zama?
• Shin kuna buƙatar yin aiki a kusa da tsarin yaranku, na abokin tarayya, ko jadawalin dabbobi?
• Idan kuna aiki a gida, ta yaya za ku iya tabbatar da aikin motsa jiki ba zai tasiri aikin ku ba?
• Shin kuna son wasu jagora (ta hanyar aikace -aikacen motsa jiki ko wasan motsa jiki na kan layi) ko kuna da shirin motsa jiki na solo?
• Yaya kake son zufa? (Idan amsar ita ce "drenched," motsa jiki na minti 20 na abincin rana bazai zama mafi kyau ba.)

Ajiye akan kayan aikin dama.

Kafin ku firgita game da duk kuɗin da kuke tsammanin dole ne ku kashe don ƙirƙirar gidan motsa jiki a gida The Rock's "Iron Aljanna," ku sani cewa ba kwa buƙatar kowane kayan aikin zato don ƙirƙirar ingantaccen motsa jiki a gida. A zahiri, motsa jiki na juriya na jiki kamar calisthenics na iya taimaka muku yin mafi yawan kowane tsoka. "Calisthenics ya haɗa da amfani da jiki gaba ɗaya kuma ba jaddada wasu tsokoki akan wasu ba," Tee Major, malamin motsa jiki na sojan Amurka kuma marubucin Urban Calisthenics, a baya an fada Siffa. "Abinda nake magana shine karfi tun daga kasan kafafunku har zuwa kan yatsun ku." Haka ne, ba kwa buƙatar saitin dumbbells masu nauyi don gina tsoka.

Idan kuna son kama wasu kayan aikin motsa jiki na gida don ɗaukar ayyukanku zuwa mataki na gaba ko ƙara wasu nau'ikan zuwa abubuwan yau da kullun, kodayake, akwai zaɓuɓɓuka masu araha (da wasu sabbin fasahohi masu kyau).

Kayan Aiki da Gear don Ayyukan A-Gida

Budget-Friendly, Basic Boats

Mafi mahimmancin kayan aikin da zaku iya samu a hannu: motsa jiki ko tabarma ta yoga, wanda zai sa aikin bene da babban motsa jiki da yawa mafi dadi. Baya ga wannan, zaku iya yin motsa jiki na motsa jiki tare da makamin juriya, igiyoyin tsalle, da ƙarin kayan aikin motsa jiki.

• Wannan Kit ɗin $ 20 Zai Yi Aiki A Gida Mai Sauki
• Kayan Aiki na Gym na Gida mai araha don Kammala Duk wani Aikin Gida
• 11 Amazon Ya Sayi Don Gina Gidan Gym na DIY akan Kasa da $250
• Tafiya Yoga Mats Za ku iya ɗauka don gudana ko'ina
• Hanyoyi Jump Weighted 5 da za su ba ku aikin motsa jiki na kisa
• Mafi kyawun Resistance Bands ga kowane nau'in Aiki

Kayan Aikin Dauke Nauyi A Gida

Idan tunanin yin aiki ba tare da ɗaga wani abu mai nauyi ba ya sa ku ɓata, la'akari da saka hannun jari a cikin wasu kyawawan dumbbells don kada ku #SquatYourDog. Baya ga madaidaicin ma'aunin ma'auni (wataƙila gwada haske, matsakaici, da saiti mai nauyi), kuna iya son yin la'akari da siyan kettlebell mai matsakaicin nauyi. (Sanya shi don amfani a cikin wannan hadadden kettlebell mai sauƙi don masu farawa.)

• Mafi kyawun Dumbbells don ƙarawa zuwa Gym ɗin Gidan ku
• Mafi kyawun Daidaitaccen Dumbbells don Samun Babban Aikin motsa jiki A Gida
• Kayan Aikin CrossFit da kuke Bukata don Gidan motsa jiki na Badass
• Mafi kyawun Kayan Aiki don Ƙarfafa Ayyukan HIIT, Dangane da Fa'idodin Lafiya
• Mafi kyawun Safofin hannu masu nauyi

Kayan aikin Maidowa

Keɓe ɗan lokaci da kuzari don farfadowa yana da mahimmanci kamar aikin motsa jiki da kansa. Me ya sa? "Idan ba ku ɗaukar isasshen lokaci don murmurewa, to za ku ci gaba da rushe tsokar ku kuma ba za ku ga fa'idodi daga ayyukanku ba," Alissa Rumsey, CSCS, RD, mai ba da horo da ƙwararren masanin abinci a New York, a baya gayaSiffar Wannan yana nufin ficewa don yawo maimakon gudu, mintuna takwas na mikewa maimakon Tabata, ko kuma kawai ɗaukar ranar hutu. Hakanan kuna iya son samun ɗimbin kayan aikin murmurewa a gida:

• Mafi Kyawun Sabbin Kayan Aikin Farfaɗo don Lokacin da tsokoki ke Ciwo AF
• Wannan $6 Amazon Siyan Shine Mafi kyawun Kayan Aikin Farfaɗo Na Mallaka
• Mafi kyawun Rollers na Kumfa don farfadowa da tsoka
• Theragun G3 shine Kayan Aiki na Maidowa da Ban San Na Bukata ba
• Wannan Kayan Aikin Farfadowa Dala $35 Madadin Budget- Abokin Ciniki Madadin Massage Bayan-Aiki

Kayan Aikin Fasaha da Injinan Jiyya na Gida

Komai yadda kayan motsa jikin ku na gida zai iya kasancewa, har yanzu kuna iya rasa koyawa daga masu horarwa da masu koyarwa ko kuma abokan aikinku daga yin aiki a rukuni. A nan ne kayan aikin motsa jiki masu wayo ke shigowa. Kayayyaki irin su madubi, keken Peloton da tuƙa, da injin tuƙin ruwa na Hydrow suna kawo ƙwarewar aji na mutum-mutumi zuwa ɗakin ku tare da masu horo na kama-da-wane waɗanda ke ba da ra'ayi da raye-rayen motsa jiki da ake buƙata zaku iya bi. Neman waɗannan abubuwan tikitin mafi girma ya fi saka hannun jari, kodayake. madubi yana kashe kusan $1,500 tare da biyan kuɗin wata $39, keken Peloton zai mayar da ku $2,245 da $39 a wata don biyan kuɗi, kuma Hydrow yana da alamar farashin $2,200 tare da biyan kuɗi na $38 kowane wata. Duk da cewa hakan na iya zama kamar mai yawa don ciyarwa a gaba, idan kun kasance kuna wasa tare da ra'ayin soke membobin gidan motsa jiki ko aƙalla ragewa akan ɗabi'ar yoga mai tsada, yana iya zama darajar darajar saka hannun jari akan lokaci.

• Mafi kyawun Treadmills A ƙarƙashin $ 1,000 don ƙirƙirar Gym a gida akan kasafin kuɗi
• Kekunan motsa jiki na gida wanda ke ba da aikin kisa
• Injinan Elliptical don Kisa A-Gidan Aiki

Mafi kyawun Ayyuka na gida don Goals

Yanzu da kuka tara kayan aiki, lokaci yayi da za ku yi gumi. Sa'ar al'amarin shine, akwai hanyoyi da yawa don samun koyarwar kama-da-wane da shirye-shiryen motsa jiki da aka riga aka saita, kari idan kun saba da mai koyarwa yana jagorantar ku ta hanyar motsa jiki.

Bidiyon motsa jiki na YouTube:

• Asusun YouTube don Biye don Mafi kyawun Bidiyon Aiki
• Ashley Graham Sabon Tsarin Jiyya na YouTube "Na gode Bod" Yana nan
• Aikace-aikacen rawa a gida don lokacin da kawai kuke so ku bar sako-sako
• Bidiyo 10 na Yoga na YouTube don Duk Gudun da kuke Bukata Yanzu
• Shape's At-Home Workout YouTube Playlist

Aikin motsa jiki:

• Mafi kyawun Ayyukan motsa jiki don saukewa Yanzu
• Mafi kyawun ƙa'idodin ɗaga nauyi don kowane nau'in horo mai ƙarfi
• 5 HIIT Workout Apps Ya Kamata Zazzagewa Yanzu
• ClassPass Ya Kaddamar da App na Koyarwar Audio Kyauta Mai suna ClassPass Go
• Mafi kyawun Aikace-aikacen Rage Nauyi
• Mafi kyawun aikace -aikacen Gudun Kyauta don kowane nau'in horo
• Yi Shirye don ƙarin Ƙaruwa mai nauyi tare da Sabbin Sabbin Apps na Sweat

Zaɓuɓɓukan Yawo Kan layi:

• Wadannan Studios Fitness Studios Yanzu suna Ba da azuzuwan Yawo a Gida
• Wannan Sabon Dandali Na Watsawa Kai Tsaye Zai Canja Hanyar Motsa Jiki Har abada
• Wannan Futuristic Smart Mirror Yana Sa Hanyoyin Aiki na Livestream Ƙarin Hulɗa
• Waɗannan Masu Horarwa da Studios Suna Ba da Darasin Koyar da Layi na Kyauta a Tsakanin Cutar Coronavirus

Amma ba ku da *da* ku duba ko'ina don ra'ayoyin motsa jiki da zaburarwa saboda mu Yi duk ayyukan motsa jiki a gida da kuke buƙata don cimma burin ku na dacewa, ko ainihin ƙarfinsa ko sassauci. Gwada farawa tare da ɗayan waɗannan abubuwan da aka saba yi don ɗakin zama.

Nauyin jiki (Babu Kayan aiki):

• Mafi kyawun Motsa Jiki don Samun Lafiya ko'ina
• Nauyin Kayan Kayan Kayan Kayan Kayan WOD Kuna Iya Yi ko'ina
• Gwada Wannan Aikin Tsani Na Nauyin Jiki Lokacin da Baku San Abin da Za Ku Yi A Gym ba
• Gwada Matsalolin Jiki na Anna Victoria Shred Circuit Workout
• Aikin motsa jiki na Alexia Clark zai Taimaka muku Gina Burpee mafi Kyau

Cardio:

• Aikin motsa jiki na gida-gida don lokacin da yayi sanyi sosai don fita waje
• Waɗannan Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararru sune Abubuwan da Motsa Jiki Kuke Bukatar
• Yadda ake ƙona Calories 500 a cikin Minti 30
• Wannan Circuit na Minti 10 na iya zama mafi girman aikin Cardio da kuka taɓa yi
• Kalubalen Cardio HIIT na kwanaki 30 Wanda aka ba da tabbacin inganta ƙimar zuciyar ku

Ab Ayyuka:

• Aikin Intanit Mai Abun Ku Ba Zaku Iya Yi Ba
• Waɗannan su ne Ƙarshen Abs Workout Motsi, A cewar Masu horarwa
• Motsa Jiki mai ƙarfi 9 waɗanda ke kusantar ku zuwa fakitin fakiti shida
• Kalubalen Abun Kwana 30 na Siffar Flatter Abs cikin Makwanni 4
• Ayyuka na Plank don Ciki Mai Ciki

CrossFit:

• Mafari-Friendly CrossFit Workout Zaku Iya Yi A Gida
• Nauyin Kayan Kayan Kayan Kayan Kayan WOD Kuna Iya Yi ko'ina

Keke:

• Aikin motsa jiki na Minti 30 da zaku iya yi da kan ku
• Aikin motsa jiki na Minti 20 na SoulCycle Zaku Iya Yi akan Kowacce Keke

Horon Tsawon Tsawon Tsanani Mai Girma:

• Gwada Wannan Ƙananan Tasirin HIIT Workout Routine a gida
• Ayyukan Kisa na 13 don Haɗuwa cikin Ayyukan HIIT ɗin ku
• Wannan Cikakken Jiki na HIIT yana Amfani da Kiba don ƙona * Manyan * Kalori
• Wannan Aikin motsa jiki na HIIT na Nauyin Jiki yana tabbatar da cewa Ba ku buƙatar Nauyi don Kyakkyawan Gumi
• Aiki Mai tsalle-tsalle, Gidan HIIT Mai Kyau wanda Ba Zai Kashe Maƙwabtanku (Ko gwiwowin ku)

Horar da Kettlebell:

• Wannan Kettlebell Workout Sculpts *Mahimmanci* tsoka
• Wannan Kalubale na Kettlebell na Kwanaki 30 zai Ƙarfafa Dukkan Jiki
• 5 Mahaukaci Mai Inganci Mai Farawa Kettlebell Yana Koyar Da Sababbin Sababbin Mawakan
• Wannan Matsala mai nauyi na Kettlebell Zai Baku Samun Karfi Mai Mahimmanci

Tabata:

• Aikin Tabata Cikakkun Jiki Zaku Iya Yi A cikin Zaurenku
• Wannan Aikin Tabata Mai Hauka Mai Tauri Zai Murkushe Ku A Cikin Minti 4
• Mafi kyawun Taron Tabata don Masu Farawa
• Wannan Tabata Nauyin Nauyin Jiki daga Shaun T Shine Madaidaicin Jigon HIIT
• Kalubalen Tabata-Style na Kwanaki 30 wanda zai sa ku yi gumi kamar Babu Gobe

Yoga:

• Mahimmancin Yoga ga Masu farawa
• Takeauki ƙalubalen Yoga na kwanaki 30 don Samun Om
• Yoga 5 yana ba da damar Hilaria Baldwin ta rantsuwa ta don Tsakanin Hankali da Jiki da aka sassaƙa.

Bita don