Yadda Za a Gina Gym ɗin Gida Za ku so a Yi Aiki a ciki

Wadatacce

• Mataki 1: Nemo madaidaicin sarari
• Mataki na 2: Ajiye Gym ɗin Gida
• Cardio
• Ƙarfi
• Farfadowa
• Mataki 3: Ƙirƙiri Tsarin Ma'ajiya
• Mataki na 4: Tsara Saitinku
• Mataki na 5: Yi Amfani da Kyau
• Bita don

Bari mu zama na gaske, farashin ƙungiyar motsa jiki na iya zama wani lokaci * da yawa* fiye da ƙimar sa ta gaskiya. Kuma tare da haɓaka ayyukan motsa jiki na kan layi daga ɗakunan karatu da masu horar da ku da kuka fi so, yana da sauƙi-da rahusa-fiye da kowane lokaci don gina jimiri da ƙarfi daga jin daɗin gidan ku. Don haka idan kuna gung-ho game da soke tsarin motsa jikin ku na wata-wata kuma kuna yin aikin motsa jiki na gida na kashi 100, kuna buƙatar kafa gidan motsa jiki na gida wanda zai taimaka muku cimma burin ku.

Anan, jagorar mataki-mataki don ƙirƙirar gidan motsa jiki na gida don kowane sarari akan kowane kasafin kuɗi.

Mataki 1: Nemo madaidaicin sarari

Kafin ku fara jujjuya kettlebells da yin burpees, kuna buƙatar yanke shawarar inda kuke son kafa gidan motsa jiki na gida. Aƙalla, sararin samaniya ya kamata ya sami isasshen ɗakin yoga mat, wanda shine duk sararin da za ku buƙaci don shimfiɗawa da yin motsa jiki. Daga can, ainihin wurin motsa jiki na gida zai dogara ne akan yawan ɗakin da kuke da shi da kuma motsa jiki da kuke son cim ma. Aikin motsa jiki na HIIT na iya buƙatar ƙarin sarari da madaidaiciya (amma ba mai ƙarfi ba) don tsalle kusa, yayin yoga ko Pilates yana buƙatar ɗan ƙaramin sarari fiye da matashin yoga. Tsarin nauyi mai ɗaukar nauyi wanda ke nuna duk karrarawa da busa -ƙila zai buƙaci ɗaki duka na kansa.

Mazauna gida, idan yanayin rayuwar ku ya fi girman ɗakin ɗakin kwana (*tariya * kishi * tari *), sadaukar da kusurwar da ba a amfani da ita na falo ko ɗakin kwanan ku ga zaman gumi. Wurin waje kamar baranda na baya mai ɗaki ko baranda na iya aiki idan yanayin gida da yanayin rayuwa ya ba shi izini. Kuma idan kuna da ɗakin kwana, ofis mara komai, ko garejin da ba kowa a ciki wanda ke neman a yi amfani da shi, kun bugi jackpot na motsa jiki na gida.

Mataki na 2: Ajiye Gym ɗin Gida

Ba kwa buƙatar tan na kayan aiki ko manyan injuna don sanya gidan motsa jiki ya zama wurin motsa jiki mai inganci. A gaskiya ma, wasu kayan aikin motsa jiki mafi kyau na gida suna da ƙananan ƙananan kuma marasa tsada.

Cardio

Idan kun kasance kan sarari da tsabar kuɗi, adana kuɗin da za ku kashe akan babban katako don asusunka na hutu kuma ɗauki igiyar tsalle (Sayi Shi, $ 16, amazon.com) don cardio maimakon. Don murƙushe ƙarfin, yi amfani da igiya tsalle mai nauyi, wanda ya fi ɗan juyawa don juyawa, don haka wuyan hannu da yatsun hannu za su yi aiki tuƙuru don ci gaba da juyawa, Pete McCall, mai ba da horo na sirri kuma mai watsa shirye -shiryen Podcast All About Fitness, a baya an faɗa Siffar Duk da haka, mashin ɗin na iya ba ku ƙonawa mai tsanani kuma bai kamata a manta da shi ba idan kuna da ɗaki a cikin gidan motsa jiki na gida-kuma kawai kuna son ɗamarar bel. Waɗannan matakan motsa jiki duk suna kashe ƙasa da $ 1,000, saboda haka zaku iya bugun burin ku na dacewa kuma ku kasance akan kasafin kuɗi.

Ƙarfi

Kuma babu buƙatar manyan na'urori na USB don samun ƙarfin motsa jiki a ciki. Maimakon haka, saka hannun jari a cikin kettlebell guda ɗaya (Sayi Shi, $ 70-425, kettlebellkings.com), madaidaitan dumbbells, duka saitin dumbbells, da/ko a saitin makada na juriya, wanda ke ba ku muryar tsoka iri ɗaya ba tare da damuwar ajiya mai yawa ba. Yayin da kwallaye na kwanciyar hankali da BOSUs na iya zama masu fa'ida sosai don ƙarfafa gindin ku da haɓaka daidaituwa, suna iya zama da wahala a adana. Shi ya sa ma'auni fayafai (Saya It, $20, amazon.com), waɗanda ke ɗaukar sarari da yawa kamar faranti kuma suna ba da fa'idodi iri ɗaya, suna aiki mafi kyau ga gyms na gida. (Kuma kada ku taɓa raina ƙarfin motsin jiki.)

Farfadowa

Komai idan kun kasance #TeamStrength ko #TeamCardio, kayan aikin farfadowa suna da mahimmanci don motsa jiki na gida. Masanin motsa jiki Ellen Barrett, tauraruwar Ellen Barrett Live: Grace & Gusto DVD, tana son rollers rollers saboda suna da fa'ida sosai-zaku iya amfani da su don 'durƙusa' tsokoki, ƙarfafa gindin ku, ko azaman dabarun yoga. A zahiri, bincike ya nuna cewa mirgina tsokar ku akai -akai tare da robar kumfa na iya taimakawa rage gajiya da ciwon tsoka, hanzarta murmurewa, da haɓaka aikin muscular gaba ɗaya. Baya ga kumburin kumfa, yi la’akari da ƙara kayan aikin dawo da niyya kamar su Theragun (Sayi Shi, $ 299, theragun.com), wanda ke aiki azaman maganin girgizawa, da abin ɗorawa mai zafi da sanyi (Sayi Shi, $ 15, gaiam.com) don sauƙaƙe ƙafafun da ke ciwo.

Ka tuna, ba dole ba ne ka sayi komai don motsa jiki na gida gaba ɗaya. Fara da ƴan maɓalli kaɗan sannan a hankali haɓaka daga can. Kuna iya adana ƙarin kuɗi ta hanyar sanya wasu abubuwa a cikin jerin abubuwan da kuke so don bukukuwa masu zuwa ko ranar haihuwar ku, siyayya a shagunan wasanni da aka yi amfani da su ko siyar da gareji, bincika Craigslist ko Kasuwar Facebook don abubuwan da aka riga aka mallaka, ko musanya tare da abokai don juya kayan aikin ku. kyauta. (Pro tip: Reddit's r/homegym subreddit yana da al'umma mai mambobi 157,000 waɗanda ke ba da ra'ayoyin hazaka da kuma saita labarun nasara.)

Mataki 3: Ƙirƙiri Tsarin Ma'ajiya

Idan kuna son ɗaukar tan na kayan aiki a cikin ƙaramin sarari, ajiya shine maɓalli. Don ayyukan motsa jiki na ɗan ƙarami, ɗauki akwati na ajiya (Sayi shi, $ 26, wayfair.com) wanda zai iya zamewa ƙarƙashin gadon ku ko shimfiɗa don riƙe tabarma ta yoga, maƙiyan juriya, nunin faifai, igiya tsalle, da sauran ƙananan, ƙananan sassa. Hakanan zaka iya juyar da bango mara komai zuwa wurin ajiya tare da mai shiryawa mai rataye (Saya It, $45, amazon.com), wanda ke kiyaye duk makada ɗinku mara kyau.

Don saitin dumbbells, kuna buƙatar ƙaramin ma'aunin nauyi (idan saitin ku bai zo da ɗaya ba). Wannan ƙaramin, ragin A-frame (Sayi shi, $ 50, amazon.com) yana riƙe da dumbbells guda biyar har zuwa 200 lbs, don haka ba lallai ne ku yi sulhu akan nauyi ba kawai don kiyaye duk kayan aikin ku a cikin kusurwa. Kuma don fara juyar da gidan motsa jikin ku zuwa Dwayne 'The Rock' Johnson's Iron Aljanna, kuna buƙatar wani abu mai ɗan ƙaramin nauyi, kamar wannan Siffar Maɓallan Mashin (Sayi Shi, $ 120, roguefitness.com). Sandunan ƙarfe suna da ƙarfin isa don tallafawa faranti masu nauyi, kettlebells, jakar yashi, kwallaye na magani, kwallaye na slam, kuma ba shakka, boombox wanda zai kunna Lizzo (ko jerin waƙoƙin ɗagawa na Rock) akan maimaitawa.

Mataki na 4: Tsara Saitinku

Idan kun taɓa zuwa gidan motsa jiki wanda ke cike da kayan aiki kuma babu sarari a gare ku don kallon kanku kuna yin bicep curls, kun san yadda mahimmancin kafa wurin motsa jiki yake. Don gidan motsa jiki na gida, tabbatar cewa kuna da yalwar haske-ko dai hasken halitta yana gudana ta cikin windows ko daga kwararan fitila na sama-don haka za ku iya sa ido kan fom ɗin ku cikin sauƙi.

A kan bayanin kula guda ɗaya, ƙila za ku so ku ƙara madubi a wurin aikinku, in ji Barrett. "Madubin suna da kyau don yin tunani akan motsi - madubi yana ba ku damar zama malamin ku." Ba wai kawai madubai na iya zama kayan aiki mai taimako don amsawa akan nau'in ku a lokacin motsa jiki ba, za su iya taimakawa wajen buɗe sararin samaniya, yana sa ya zama mafi girma fiye da yadda yake a zahiri, wanda zai iya taimaka muku jin raguwa a cikin ƙaramin motsa jiki na gida. Idan kuna da kasafin kuɗi mafi girma kuma kuna son wani abu mai ƙarancin ƙima, la'akari da saka hannun jari a cikin Mirror (Saya It, $1,495, mirror.co), wanda ke ba ku damar jera motsa jiki akan na'urar da ke kama da-yep! - kamar madubi. Ko Tonal (Sayi shi, $ 2,995, tonal.com), injin siririn da aka ɗora akan bango.

Idan gaba ɗaya kuna jujjuya ɗakin ajiya zuwa gidan motsa jiki na gida, ƙila ku so ku rufe kafet ɗin tare da shimfidar gidan motsa jiki, wanda ke ba jikin ku ɗan matashi yayin da kuke yin babban aiki ko motsi na plyo kuma yana kare bene daga yin santsi. zufa na zubowa. Ƙasa, kamar wannan daga Home Depot (Sayi Shi, $ 19, homedepot.com), ya zo a cikin murabba'i guda ɗaya waɗanda ke haɗewa kamar wasa, don yin sauƙin shigarwa.

Mafi mahimmanci, share wasan motsa jiki na gidan ku daga rikice-rikice da damuwa waɗanda zasu iya janye hankalin ku daga motsa jiki. Matsar da duk waɗannan takalman da kuka kunna a cikin na biyu kun dawo gida cikin kabad ɗin ku kuma mayar da kwamfutar tafi-da-gidanka na aiki akan teburin ku. Idan kai mai son motsa jiki ne akan layi ko yawo, saita kwamfutarka ko TV a matakin da ya fi dacewa don bi tare da na yau da kullun.

Mataki na 5: Yi Amfani da Kyau

Yanzu ga sashi mai sauƙi: amfani da dakin motsa jiki na gida. Gayyato abokinka wanda ke son ƙarfafa horo don zuwa da gumi tare da ku, tambayi abokin tarayya don murkushe abokin tarayya WOD ta gefen ku, ko kuma kawai buga injin tuƙi da ma'aunin nauyi don motsa jiki mai share hankali.

Kamar gidan motsa jiki na gaske, zaku ga mafi fa'ida idan kuna ziyartarsa ​​akai-akai.

Bita don