Dzidzirai mubhadharo

Kuchengetedza mari nguva dzose kunonyanya kukosha apo nguva dzezvemari dzinova dzakaoma. Iwe unofunga kuti kuwana bhizimisi yakanaka kunoda kubhadhara mari yekubatana kwemajimini kana matani emidziyo, asi kune dzimwe nzira.

1 - Tenga Multi-Use Equipment

Imwe nzira ndeyekutenga mishonga yefitness inoshandiswa kakawanda. Zvimwe zvezvakakurumbira zvisingabatsiri zvigadzirwa, semabhizimisi emabhandi kana bhandi nemagetsi emagetsi, zvinongoshanda chete chikamu chimwe chemuviri uye chinogona kudhura. Iwe unogona kuedza dzimwe nzira dzakawanda kuti uite mabasa akasiyana-siyana achachengetedza mari pamwe nenguva:

• Bhokisi rekudzidzira : Shandisa iro kushanda iyo abs, kutsigira muviri panguva yekureruka mabasa ekudzidzira uye nokuda kwekuita mafirimu. Zvizhinji zvinodhura $ 20 kusvika ku $ 50 uye unogona kuzvishandisa kuti ugare paunenge uchiona TV kana kushanda pakombiyuta.
• Multi-station gyms home : Izvi zvinogona kutengesa (kubva pa $ 500 kusvika kumusoro), asi zvinokubvumirawo kuti ushande muviri wako wose nezviratidzo zvakasiyana-siyana. Imitambo yeimba yekudzidzira inogona kukuchengetedza mari yaunenge uchishandisa pamusangano wekuita gymwedzi.
• Nhanho : Nhanho inogona kushandiswa se bench rinorema kana kuti cardio exercise uye, panenge madhora $ 99, inodhura zvishoma kudenga bhenje rekuremedza uye cardio machine.
• Cardio Machines : Zvinogona kuonekwa sechinhu chinotapira kuti utenge chikafu chekumba kana mudzidzisi wei-elliptical. Asi, zvakare, kuva nechimwe chinhu chaunogona kushandisa pamba chinogona kuchengetedza gym kubhadhara mari apo uchikuita kuti uve nechiito chero nguva yaunoda. Kana mhuri yose ichiishandisa, uchawana zvakanyanya mari yako.

2 - Kudzidzira paimba

Kuita zvekurovedza hakusi nzvimbo chete iwe unogona kuwana kubasa kukuru. Zvechokwadi, iwe uchava nemichina yakawanda nemakirasi okusarudza kubva. Asi, kana uri kuedza kuchengetedza mari, unogona kuisa nyore nyore gym yokumusha pamba uchishandisa izvo zvauripo. Zvimwe zvidzidzo zvekushandisa pamba zvinosanganisira:

• Dzidzira mavhidhiyo : Mazana ekuvhidzira mavhidhiyo anowanikwa kune maitiro ose ehutano uye mabasa ose, kubva ku yoga uye kumatenga kutamba kutsika aerobics uye simba rekudzidzisa. Tarisa mavhidhiyo epamba yako renzvimbo yekutengesa kana kushanyira Collage Video yevhidhiyo yaunogona kutumira paIndaneti.
• Kunze kwekushanda : Kubwinya kukuru kunopa nzira dzakasiyana-siyana dzekuvhima pasina chero midziyo, kunze kwezvimwe shangu mbiri. Kufamba uye kumhanya nguva dzose mabheji akanaka, kunyange kana mamiriro ekunze asina kukwana. Usakanganwa kuti nzvimbo dzepamusoro dzinoita nzvimbo dzakakura kuti dzifambe apo kunaya kwekunze nekutenga hwindo kunogona kuchengetedza mari, zvakare.
• KudzidziraTVT : Kana iwe une kabhadhi, unogona kuva nekushanda kupi zvako chero nguva yaunoda neEerciseTV. Kana uine digital cable ne Comcast, Time Warner Cable, Cox kana Bresnan, ExerciseTV yava kutowanikwa. Kana iwe uine akasiyana-siyana nhaurironi, vadanai kuti vaone kuti mungawedzera sei ExerciseTV kumushandi wenyu.
• Musha wako : Dzimwe mikana inogona kunge iri mumba mako yausina kufunga nezvayo. A staircase inokonzera cardio workout yakakura apo nzvimbo yakadzika pasi kana nzvimbo yepamusoro inopa nzvimbo yakanaka yekufamba kana kuita pamba cardio workouts. Mabhodhoro emvura yakazara kana majeke emukaka anogona kushandiswa sezviremba uye mabasa epamba anogona kuchinjwa kuva maitiro. Edza kuwedzera mamwe mashomanana achikwira uye achidzika masitepisi paunenge uchigadzira mbatya kana kushanda zvakaoma zvakanyanya apo raking mashizha kana kuchenesa gwara.

3 - Shandisa Free Practice Resources Resources

Kudzidzira hazvifaniri kutora chero chinhu kana uchiziva kuti ungatarisa kupi. Iwe unogona kuwana ruzivo rwekusununguka, kushanda, uye kunyange mavhidhiyo kubva pane zvakasiyana-siyana. Zvimwe zvingasarudzwa:

• Laibrasi : Maraibhurari mazhinji anopa hupfumi hwemashoko akaita semavhidhiyo uye mabhuku pamusoro pekuita muviri, kudya kwakanaka, uye kuchena.
• IInternet : IWeb World Wide inogona kuvhiringidza dzimwe nguva, asi inogonawo kuva inyanzvi yekushandisa zvidzidzo zvekusununguka nekushanda:
  • Workout Center : Iyi database yekushanda inosanganisira zvinhu zvose kubva kuCardio kusvika kusimba rekudzidzira mazinga ose ehutano.
  • Kudzidzira uye kurasikirwa mapurogiramu : Izvi zvidzidzo zvemajeri zvisina rupiro zvinopa mapurogiramu akawanda ekurasikirwa nekurema uye zvinosanganisira kushanda pasina uye kurasikirwa-kurasikirwa mazano.
  • Kudzidzisa Kukura : Nzvimbo ino inopa simba rakasiyana-siyana rekushanda kwezvinangwa zvose uye maitiro ehutano.
  • Kufamba nekumhanya : Mapoka maviri aya anopa kubhadhara kusingabhadhari, mapurogiramu ekudzidzira uye zvidzidzo zvemeyili zvevatambi nevatambi.
• Mhanho dzinomhanyira kana kufamba : Dzimwe nzvimbo dzekufamba uye dzinomhanya dzakasununguka dzakasununguka. Uye kunyange kana pane mari yegore negore, iwe unowanzochengetedza mari nezvikwereti pamitambo yezvimwe zvemitambo uye iwe unowana freebies sezvirongwa zvekudzidzisa uye boka revanhu kuti uchengetedze iwe.
• Shamwari dzako nevavakidzani : Imwe pfungwa yekufunga ndeyokukumbira shamwari nevavakidzani kuti vataure zvinhu zvakadai semabhasikoro, kushandisa mavhidhiyo kana zvimwe zvigadzirwa. Muvakidzani wangu anondibvumira kushandisa bhasikoro rake dzimwe nguva uye, mukuchinjana, ndinomupa mamwe maitiro angu mavhidhiyo kuti ndiedze. Isu tose tinowana mukana wekushandisa pasina kushandisa mari.

4 - Sarudza Maitiro Ekutengesa Gwara

Kuva nemashonga ekufambisa maitiro akanaka, asi iwe haufaniri kuti uwane basa rakakura. Muzvokwadi, dzimwe dzimba dzekudzidzira dzimba dzichakuchengetedza iwe zvose nzvimbo uye mari:

• Kurwisana nemapoka : Kurwisana nemapoka akaderera ($ 7 kusvika $ 20), zvinogona kuiswa nyore mu sutukesi kana dhidhi uye zvinogona kushandiswa kushanda mishonga yose mumuviri.
• Dumbbells : Kuenzaniswa nemishonga inorema, dumbbells haina mari shoma uye inogona kushandiswa pakudzidzira kakawanda uye nhengo dzomuviri. Kutenga yakagadzirwa kunowanzokuchengetedza mari kana iwe unogona kuwana mabhizimusi asingadhura pamatare ehurumende saWal-Mart kana Target.
• Jump ropes : Kufanana nekumira kwezvikwata, svetuka tambo dzinotakura uye unopa motokari inotengesa cardio workout.
• Yechipiri-zvombo zvekushandisa : Tsvaga kugadzirwa kwegaraji gorosi, zvigadzirwa zvechipiri zvakadai seMitambo YezveIndaneti, kana kuti craigslist yezvikwereti pane zvishandiso zvekushandisa.
• Pedometers : Pedometers haina mari ($ 15 kusvika $ 35), zviri nyore kushandisa uye zvinogona kukukurudzira kuti urambe uchishanda zuva rose.

5 - Edza Kushanda Kwekuita muviri

Kana iwe uri mubhajheji uye usina chero wiggle mukana wekushandisa zvekudzidzira, iwe uri muhombe. Iwe haudi chero midziyo yekuita basa rakakura, kana iwe ukashanda zvakaoma. Chimwe chiito chekurovedza hachidi chinhu chinopfuura muviri wako. Mimwe mimhanzi yakanaka kunoshanda inobatsirawo:

• Squats
• Lunges
• Pushups
• Bicycle Crunches
• Triceps Dips
• Kudzokorora zvinyorwa

Nokuda kwemafirimu, unogona kuita jacks, kusvetuka panzvimbo, kumakumbo emakumbo, kukwira kwemabvi, simba squats kana chero chinhu chinoita kuti mwoyo wako uwedzere.

Izvo zvipingamupinyi zvekuita muviri muviri ndezvokuti zvakaoma kupokana nemisungo pasina kuwedzera kushorwa. Kuita kuti maitiro acho ave akaoma, edza:

• Kudzikira pasi: Edza kudzoka kunonoka kwemashure 4 kusvika kumasere (zvakadai sokukanda pasi kwemasekondi mana uye dzokera kumashure kwemasekonzi mana) kuti uwedzere nguva yemisisipo pasi.
• Edza zviduku zvishoma: Panzvimbo yekufamba-famba zvakakwana-kufanana (zvakadai sokuputika pasi rose uye kumira kumashure), kuderedza kufamba uye kuchengetedza zvinyorwa zvishoma uye zvakakurumidza. Somuenzaniso, paunenge uchiita squat, tanga pazasi kwechikwata chacho uye utumidze kusvika nepamusoro.
• Ita zvinopfuura zvakare: Pasina uremu, unogona kuwana humwe hutano hunoita zvishoma zvishoma zvakare. Edza kuita nguva yakatarwa (yakadai sekuita basa rimwe nerimwe kweminiti imwe chete) panzvimbo yokunamatira kune imwe nhamba ye reps.

Iwe unogona kuwana mimwe mienzaniso muNo No Workout Workout .

6 - Dota Kubva Old Fitness Equipment

Kana iwe usina kupinda muimba yako yepasi kana garaji munguva pfupi, ikozvino ingava nguva yakanaka yekuona zvawakachengetedza imomo. Vakawanda vedu tine utano hwepanyama hwekare hunenge hwakakomberedza, zvinhu zvatakatenga uye hatina kumboshandisa kana zvinhu zvatisingazivi kuti tingaita sei. Iwe hausi kuda kushandisa chinhu chiri pachena kuti hachina kukanganisa, asi kana ukawana zvinhu zvakanaka, shandisa izvo zvaunoshandisa. Zvinhu zvishomanana zvaungawana uchivete pasi:

• Baseballs, footballs, and basketballs
• Tennis rackets
• Bhasikoro
• Frisbees
• Paddle bhora mitambo
• Mini trampolines
• Mini steppers
• Medicine balls
• Mabhokisi magetsi kana pads

Imwe pfungwa ndeyokutora zvaunowana uye kugadzira zviteshi zvishomanana zvekufambira kweseji. Shandisa miniti yako mini trampoline, kweminiti kurova bhegi rebhokisi, miniti inoputika bhasika, maminitsi mashanu akatasva bhasikoro iri pedyo nebhokisi, nezvimwewo. Ita zvekugadzira nezvaunayo uye ungawana chimwe chinhu chaunofarira ... kana kuti unoziva iwe unoda kuva negaraji rekutengesa, iro richaguma nekuwana mari shoma.

7 - Kudzidziswa neChikoro uye kuIndaneti Kudzidzira

Kudzidzira iwe pachako isarudzo huru kana uchida kutungamirirwa nekukurudzirwa, asi tariro inodhura kana uri mubhajheji. Zvimwe zvingasarudzwa zvekudzidzisa kunze uko zvinogona kukuchengetedza mari:

Vadzidzi kana Boka Kudzidzisa

Kunyange zvazvo muvhareji wepamuviri wekudzidzira wega inogona kutengesa kubva kune $ 50 kusvika kune $ 100, kudzidziswa nemumwe wako kazhinji hafu iyo. Kugovera sangano rako neshamwari kana nhengo yemumhuri kunogona kukuchengetedza mari uye kukupa chikonzero chikuru chekushanda kwako. Kuti izvi zvibate, zvakanakisisa kuva neshamwari yako iri munharaunda yakakwana yehutano sezvaunoita.

Vamwe vadzidzisi vanopawo kurovedzwa kweboka nekushandura zvitubu zvekushanda kwemunhu mumwe nomumwe. Tarisa neshamwari uye vashandi pamwe chete kuti muone kana pane munhu anofarira boka rekudzidzisa kana kuti kudana vadzidzisi vomunharaunda kana zvikoro kuti vaone kana vakatova neboka uye kana pane slot isina chinhu iripo.

PaIndaneti Kudzidziswa

Kushandira mudzidzisi wekutsvaga kunogonawo kukuchengetedza mari nenguva, zvichikupa unyanzvi hwekuziva hunowanzopa mari shoma kudarika mu-munhu kudzidziswa. Iwe uchange uinewo zvimwe zvishandiso zvekutsvaga kuti zvikubatsire kubatisisa purogiramu yako sekushanda ma calendars, maitiro ekudzidzisa, uye zviyeuchidzo zve email. Kuti uwane ruzivo rwepaiti inogona kukushandira zvakanakisisa kwauri, tarisa idzi idzi dzekudzidzira huro hwekudzivirira .

8 - Join Independent Gyms

Gyms kana kuti studio dzinozvimiririra dzinowanzopa huwandu huri nani kupfuura makirasi ehutano hwemaketani ane mari shoma, rubatsiro rwemari kana zvimwe zvinoshandiswa pakubhadhara mari. Zvimwe zvinosanganisira:

• Yoga, Pilates kana Kuti Kudzidzisa Pamwe Chete Studios . Zvidzidzo zvinowanzopa humwe hutano hwakakosha, asi kana iwe unongoda kuita chimwe chinhu chemuitiro (sega yoga kana Pilates), izvi zvingave zvakanaka pane iwe. Zvidzidzo zvinowanzopa mapeji kana kukubvumira kubhadhara nekirasi. Izvozvo zvinokusiya iwe usingabhadharwi nezvibvumirano kana humwe humwe hutano hwehutano.
• Community Centers : Chengetedza nharaunda yako yemunharaunda kuti uone kana vane fitness centre kana makirasi iwe unogona kuinainyorera pane imwe nguva. Iko mari inowanzoperera kupfuura yekuti inhengo yekuita zvekuita uye inogona kupa humwe hutano hwehutano hwehutano.
• YMCA : YMCA isangano risina hurisiro rinotarisa hutano hwemhuri uye utano. Vakawanda vanopa rubatsiro rwemari kuna avo vanohuda.
• MaJudha Community Centers : IJCC ndeimwe sangano-rine ushamwari, risina purogiramu rinopa zvipatara zvirongwa, makirasi ezvikwata zvemagariro uye makambi nemasangano evana. Vane nhengo dzakasiyana-siyana dzekusarudza kubva.