Sijonge izixhobo zokuzilolonga zasekhaya ezilungileyo zowama-2023, kuquka oomatshini bokubheqa ababalaseleyo, iibhayisekile zokuzilolonga, ii-treadmills, kunye nee-yoga mats.
Bangaphi kuthi abasahlawula imali yobulungu kwindawo yokuzivocavoca esingakhange siye kuyo kangangeenyanga? Mhlawumbi lixesha lokuyeka ukuyisebenzisa kwaye utyale imali kwizixhobo zokuzivocavoca zasekhaya ezilungileyo endaweni yoko? Ukuzilolonga ekhaya usebenzisa i-treadmill yanamhlanje, ibhayisekile yokuzilolonga okanye umatshini wokurhola kunokukunceda wonge imali ekuhambeni kwexesha. Kodwa kufuneka wazi ukuba zeziphi izixhobo, ezinje ngeentsimbi kunye nee-dumbbells, ezinokuthengwa ngexabiso eliphantsi.
Icandelo leengcebiso zeTelegraph livavanye amakhulu eematshini zokuzilolonga zasekhaya kule minyaka idlulileyo kwaye lithethe neengcali ezininzi zempilo. Sicinge ukuba lixesha lokuba sikuhlanganise konke kube sisikhokelo esahlukileyo ukuze sihambelane nalo naluphi na uhlahlo-lwabiwo mali, ngamaxabiso aqala kwi-£13 ukuya kwi-£2,500.
Nokuba unciphisa umzimba, uyakhula, okanye wakha izihlunu (uzakufuna ne-protein powder kunye nee-bars), apha uza kufumana uphononongo olupheleleyo kunye neengcebiso zezixhobo ze-cardio ezilungileyo, izixhobo zokuphakamisa iintsimbi kuquka ii-kettlebells kunye nee-resistance bands, kunye nezixhobo ze-yoga ezilungileyo. Ukuba ungxamile, nantsi ingqwalasela emfutshane yezinto ezintlanu esizithengileyo:
Siqokelele izixhobo ezilungileyo, ukusuka kwii-treadmill ukuya kwii-yoga mats, saza sathetha neengcali zoshishino. Sijonge iimpawu ezifana nezixhobo ezisemgangathweni, isiphatho, iimpawu zokhuseleko, i-ergonomics kunye nokulula kokusetyenziswa. Ubungakanani obuncinci buyinto ebalulekileyo. Zonke ezi zilandelayo zivavanyiwe sithi okanye zacetyiswa ziingcali.
IiTreadmill zezinye zezona zixhobo zokuzilolonga zasekhaya zidumileyo kwaye zibiza kakhulu, ngoko ke kubalulekile ukwenza ukhetho olufanelekileyo. Ingcali ye-physiotherapist ye-NHS kunye ne-Aston Villa FC u-Alex Boardman ucebisa i-NordicTrack ngenxa yobulula besoftware eyakhelwe ngaphakathi.
“Ii-treadmill ezinee-interval training ziluncedo kakhulu ekucwangciseni umthambo wakho,” utshilo u-Alex. “Zikuvumela ukuba uphucule ukuhambahamba kunye nokomelela komzimba kwindawo elawulwayo.” I-NordicTrack iphambili kuluhlu lwee-treadmill ezilungileyo ze-Daily Telegraph.
I-Commercial 1750 ine-Runner's Flex cushioning edekini, enokulungiswa ukuze inike inkxaso eyongezelelweyo yokuchaphazeleka okanye ilinganise ukubaleka endleleni ngokwenene, kwaye ikwadityaniswa neGoogle Maps, oko kuthetha ukuba ungalinganisa ukubaleka ngaphandle naphi na emhlabeni. Inoluhlu olumangalisayo lwe-gradient ukusuka kwi--3% ukuya kwi-+15% kunye nesantya esiphezulu se-19 km/h.
Xa uthenga le treadmill, ufumana nobhaliso lwenyanga kwi-iFit, ebonelela ngeeklasi zokuzilolonga ezifumaneka ngexesha elifunekayo kunye nexesha langempela (ngesikrini sokuchukumisa se-HD esiyi-intshi ezili-14) esilungisa ngokuzenzekelayo isantya sakho kunye nokuthambeka njengoko ubaleka. Akukho sizathu sokuphumla: qhagamshela nje ii-headphones zakho ezisebenzisa iBluetooth kwaye uzilolonge nomnye wabaqeqeshi ababalaseleyo be-iFit.
I-Apex Smart Bike yibhayisekile yokuzilolonga eqhagamshelweyo efikelelekayo. Enyanisweni, kwingxelo yethu yeebhayisekile zokuzilolonga ezilungileyo, sikhethe yona kunePeloton. Ixabiso liphantsi kuba ayinayo isikrini sokuchukumisa se-HD. Endaweni yoko, kukho isibambi sethebhulethi onokuqhagamshela kuso ithebhulethi okanye ifowuni yakho kwaye ubukele izifundo nge-app.
Iiklasi ezisemgangathweni olungileyo eziqala kwimizuzu eli-15 ukuya kwiyure, ezinamandla, ukuguquguquka kunye nokuzilolonga okulula kwabaqalayo, zifundiswa ngabafundisi baseBritane abavela kwiBoom Cycle Studios eLondon. I-Apex mhlawumbi ifanelekile ngakumbi kubakhweli beebhayisekile bangaphakathi nangaphandle kunabo bafuna ukuzilolonga, njengoko kungekho ndlela yokulinganisa uhambo lwangaphandle.
Ngokuphathelele uyilo, ibhayisekile ye-Apex inesitayile ngokwaneleyo ukuba (phantse) ingene kwigumbi lakho lokuhlala, ngenxa yobukhulu bayo obuncinci (iinyawo ezi-4 ngeenyawo ezi-2) kunye nemibala emine ekhethiweyo. Inetshaja yefowuni engenazingcingo, isibambi sethebhulethi semisebenzi yokusasaza, isibambi sebhotile yamanzi kunye nerakhi yobunzima (ayifakwanga, kodwa ixabisa i-£25). Eyona nto ilungileyo kukuba ihlala ixesha elide kwaye ayishukumi xa uyinyathela.
Nangona ilula kakhulu kwaye ine-flywheel ekhaphukhaphu kakhulu, uluhlu lokurhuqa lukhulu. Indawo ithe tyaba, izolile kwaye ayinakubangela iingxabano nabamelwane, nto leyo eyenza ifaneleke uphuhliso lweflethi. Eyona nto ingcono kukuba iibhayisekile ze-Apex ziza zidibene ngokupheleleyo.
Oomatshini bokurhola ngabona matshini be-cardio abalungileyo onokutyala imali kubo, ngokutsho komqeqeshi wakho uClaire Tupin, apho iConcept2 Rower iphambili kuluhlu lwe-Daily Telegraph loomatshini bokurhola ababalaseleyo. “Nangona unokubaleka okanye ukhwele ibhayisekile ngaphandle, ukuba ufuna ukutshisa iikhalori kwaye wenze umthambo womzimba wonke ekhaya, umatshini wokurhola lukhetho olukrelekrele,” utshilo uClaire. “Ukurhola ngumsebenzi osebenzayo, ojikeleze yonke indawo odibanisa umsebenzi wentliziyo ukuphucula unyamezelo kunye nokuqinisa izihlunu emzimbeni wonke. Kusebenza amahlombe, iingalo, umqolo, isisu, amathanga kunye namathole.”
I-Concept 2 Model D ithule kakhulu njengomqhubi we-aerial rower. Ukuba ubukhe waya ejimini, kusenokwenzeka ukuba ukhe wadibana nalo matshini wokurhola. Ikwayeyona ndlela iqinileyo kolu luhlu, nangona oko kuthetha ukuba ayigobi. Ke ngoko, kufuneka ufumane indawo esisigxina kwigumbi elingasetyenziswayo okanye kwigaraji. Nangona kunjalo, ukuba ufuna ukuyigcina okwethutyana, iya kwahlulwahlulwa ibe ngamacandelo amabini.
“I-Concept 2 ibiza kancinci, kodwa kum yeyona matshini yokurhoxa ilungileyo,” utshilo umqeqeshi wokomelela umzimba uBorn Barikor. “Ndenze uqeqesho oluninzi kuyo kwaye ndiyithanda kakhulu. Kulula ukuyisebenzisa, ineziphatho ezilungeleleneyo nezilungeleleneyo kunye neentambo zeenyawo, kwaye iyalungiseka. Ikwanayo nesikrini esilula ukusifunda. Ukuba unemali encinci kwaye ukulungele ukutyala imali kuyo, kuya kufuneka ukhethe i-Concept 2.”
Ibhentshi yokuzilolonga yenye yezona zixhobo zisebenziseka lula nezilula ezinokusetyenziswa ngee-dumbbells ukuqeqesha umzimba ongasentla, isifuba kunye ne-triceps, okanye zodwa xa uzilolonga. Ukuba ufuna izixhobo zokuphakamisa iintsimbi ezinkulu kwijim yakho yasekhaya, yile.
UWill Collard, umqeqeshi okhokelayo wokulungisa umzimba kwiSussex Back Pain Clinic, ukhetha iWeider Utility Bench kuba iyakwazi ukulungelelaniswa ngokupheleleyo, nto leyo evumela uluhlu oluphezulu lwemithambo. “Ibhentshi ineendawo ezisibhozo ezahlukeneyo kunye nee-engile, nto leyo ilungele ukuqeqesha amaqela emisipha ngempumelelo nangokukhuselekileyo,” utshilo. Isihlalo kunye nomqolo nazo zisebenza ngokuzimeleyo, ngoko ke abantu bazo zonke iindebe nobunzima banokuhlala okanye balale kwindawo echanekileyo.
Ibhentshi yaseWeider inomthungo wefoam oxineneyo kunye nomthungo webhokisi, nto leyo eyenza ukuba ithengwe ngexabiso eliphantsi. Uqheliso olunokwenzeka luquka i-triceps dips, i-lat dips, i-weighted squats kunye ne-Russian crunches.
I-JX Fitness Squat Rack inesakhelo sentsimbi esomeleleyo nesiqinisiweyo esinee-anti-slip pads ezibonelela ngozinzo olongezelelekileyo kwaye zikhusela umgangatho wakho ekukrweleni. I-squat rack ehlengahlengiswayo iza newaranti yeminyaka emibini.
UClaire Turpin, umqeqeshi womntu ngamnye kunye nomsunguli wenkampani yokuzivocavoca umzimba iCONTUR Sportswear, ucebisa i-squat rack yejimu yasekhaya, esithi: “Ingasetyenziswa kunye ne-barbell kwi-squats nakwi-shoulder presses. Yongeza ibhentshi yoqeqesho kwiindidi ezahlukeneyo ze-chest presses okanye uluhlu olupheleleyo lwemithambo.” Le seti ikwavumela ukuba wenze i-pull-ups kunye ne-chin-ups, kwaye wongeze ii-resistance bands kunye nee-bands ukuze uzilolonge ngokupheleleyo amandla omzimba wonke.”
UWill Collard uthi: “Ukuba ujonge ukutyala imali kwi-squat rack, ukhetho lwakho luya kuxhomekeka kwindawo onayo kwaye, ewe, kuhlahlo-lwabiwo mali lwakho. Ukhetho olungabizi kakhulu kukuthenga i-standing squat rack. Ngale ndlela, iwenza umsebenzi ugqitywe. Igqityiwe kwaye lukhetho lwakho ukonga imali nendawo.
"Ukuba unendawo kunye nemali yokutyala imali, ukukhetha i-squat rack eqinileyo nekhuselekileyo njengale evela kwi-JX Fitness kwi-Amazon kuya kuba lutyalo-mali oluxabisekileyo."
I-JX Fitness Squat Rack iyahambelana nee-barbells ezininzi kunye nee-weight benchs, nto leyo eyenza ukuba ibe lolona khetho lufanelekileyo xa idityaniswe neWeider Universal Bench engentla.
Ukuba ufuna ii-dumbbell ezininzi, ii-dumbbell zeSpinlock zezona zingabizi kakhulu kwimarike kwaye ziyindlela entle yokuqala ijimu yasekhaya. Zifuna umsebenzisi ukuba azitshintshe ngesandla iipleyiti zobunzima. Le dumbbell yeYork Fitness iza neepleyiti ezine ezinobunzima obuyi-0.5kg, iipleyiti ezine ezinobunzima obuyi-1.25kg kunye neepleyiti ezine ezinobunzima obuyi-2.5kg. Ubunzima obukhulu bee-dumbbell yi-20 kg. Iilokhi eziqinileyo eziphelweni zithintela iibhodi ukuba zingagungqi, kwaye iseti iza ngeeseti ezimbini.
“Ii-dumbbells zilungele ukuqeqesha uninzi lwamaqela emisipha emzimbeni ophezulu nongezantsi,” utshilo uWill Collard. “Zibonelela ngokhetho lokuqeqesha olukhuselekileyo olungenasisindo kunee-barbells ngelixa zibonelela ngokumelana okuhle.” Uthanda ii-dumbbells ze-spin-lock ngenxa yokuguquguquka kwazo.
Ii-kettlebells zisenokuba zincinci, kodwa imithambo efana nokujikeleza kunye ne-squats isebenza umzimba wonke. UWill Collard uthi awunakuphazama ngokukhetha i-cast iron efana nale evela kwi-Amazon Basics, ebiza i-£23 kuphela. “Ii-kettlebells zisebenziseka lula kakhulu kwaye zibiza imali eninzi,” utshilo. “Zifanele utyalo-mali kuba ungenza imithambo engaphezulu kunee-dumbbells.”
Le kettlebell yeAmazon Basics yenziwe ngentsimbi esemgangathweni ophezulu, inesiphatho esijikelezayo kunye nomphezulu opeyintiweyo ukuze kube lula ukuyibamba. Ungathenga nobunzima obuqala kwi-4 ukuya kwi-20 kg ngokunyusa kwe-2 kg. Ukuba awuqinisekanga kwaye utyala imali kwenye kuphela, uWill Collard ucebisa ukuba ukhethe i-10kg, kodwa ulumkisa ukuba inokuba nzima kakhulu kwabaqalayo.
Ibhanti lokuphakamisa iintsimbi linganciphisa ngempumelelo uxinzelelo kumqolo wakho ongezantsi xa uphakamisa iintsimbi kwaye lithintele umqolo wakho ekubeni wolule kakhulu ngexesha lokuphakamisa iintsimbi. Ziluncedo kakhulu kwabo baqalayo ukuphakamisa iintsimbi kuba zikunceda ukukufundisa indlela yokubandakanya izihlunu zakho zesisu kunye nokunciphisa uxinzelelo kumqolo wakho xa uphakamisa iintsimbi.
Indawo entle onokuqala kuyo yiNike Pro Waistband, efumaneka ngobukhulu obahlukeneyo kwaye yenziwe ngelaphu elikhaphukhaphu, elinomoya opholileyo kunye neebhanti ezithambileyo ukuze ixhaswe ngakumbi. “Le bhanti yeNike ilula kakhulu,” utshilo uWill Collard. “Ezinye zeendlela ezikhoyo kwimarike ziyinkimbinkimbi kakhulu kwaye azifuneki. Ukuba ufumana ubungakanani obufanelekileyo kwaye ibhanti ingena kakuhle esiswini sakho, le bhanti lukhetho oluhle kakhulu.”
Iibhendi zokuxhathisa ziyaphatheka kwaye zenzelwe ukuphucula ukuguquguquka, amandla kunye nokulinganisela kwaye zifuna ulawulo kunye nozinzo. Zihlala zifikeleleka ngexabiso eliphantsi, njengale seti yezintathu kwiAmazon, kwaye zinokusebenza uninzi lwezihlunu emzimbeni.
UWill Collard uthi: “Awunakuphazama ngokuthenga ii-resistance bands kwi-intanethi, kodwa uya kufuna izinto ezisemgangathweni ezifana ne-latex. Uninzi lweeseti luza ngeeseti ezintathu ezinamanqanaba ahlukeneyo okuxhathisa. Zingasetyenziswa kwiindidi ezahlukeneyo zeempahla zangaphandle kunye nokuzilolonga umzimba ophantsi.” umzimba. Iseti yeBionix kwiAmazon lolona luhlu lubalaseleyo endilufumeneyo.”
Okwenza ezi bhendi zokumelana zeBionix zibonakale kukuba zinobukhulu obuyi-4.5mm kunezinye iibhendi zokumelana ngelixa zisagcina ukuguquguquka. Ukwafumana uvavanyo lweentsuku ezingama-30 kunye nokubuyiselwa okanye ukutshintshwa simahla.
Ngokungafaniyo nezinye izixhobo zokuzilolonga, imathi yeyoga ayizukukhupha iakhawunti yakho yebhanki kwaye ungayisebenzisela ukuzilolonga kancinci kunye nokuzilolonga kwe-HIIT (uqeqesho oluphezulu lwexesha loxinzelelo). I-Lululemon yeyona mathi yeyoga ingcono kakhulu enokuthengwa ngemali. Iyakwazi ukutshintshwa, inika ukubamba okungenakuthelekiswa nanto, umphezulu ozinzileyo kunye nenkxaso eyaneleyo.
I-£88 ingabonakala ngathi yimali eninzi kwi-yoga mat, kodwa ingcali ye-yoga u-Emma Henry waseTryoga ugxininisa ukuba ifanelekile. “Zikho ezinye ii-mat ezingabizi kakhulu ezilungileyo, kodwa zisenokungahlali ixesha elide. Akukho nto icaphukisayo njengokutyibilika ngexesha le-yoga yeVinyasa ekhawulezayo, ngoko ke ukubamba kakuhle kubalulekile kwimpumelelo,” utshilo.
ILululemon inee-pad ezahlukeneyo ngobukhulu, kodwa ukuze ndixhase amalungu, ndingasebenzisa i-pad eyi-5mm. Ilingana kakuhle: inde kwaye ibanzi kunezinye ii-yoga mats eziqhelekileyo, inomlinganiselo we-180 x 66cm, nto leyo ethetha ukuba kukho indawo eninzi yokuyinweba. Ngenxa yokwakheka kwayo okutyebileyo kancinci, ndifumanisa ukuba le yindibaniselwano efanelekileyo ye-HIIT kunye noqeqesho lokuqina phakathi kwee-leggings zam endizithandayo zokuzilolonga.
Nangona ityebile kunezinye ezininzi, ayinzima kakhulu kwi-2.4kg. Lo ngumlinganiselo ophezulu wobunzima endingathi ukhululekile ukuwuthwala, kodwa oko kuthetha ukuba le mat iza kusebenza kakuhle ekhaya naseklasini.
Into embi kukuba ayizi nebhanti okanye ibhegi, kodwa loo nto iyinto entle kakhulu. Ngamafutshane, le yimveliso entle kakhulu ekufaneleyo ukutyalwa imali.
Ungazibona kwiiCD zokuzilolonga zeminyaka yoo-90. Iibhola zokuzilolonga, ezaziwa ngokuba ziibhola zaseSwitzerland, iibhola zonyango, iibhola zokulinganisela, kunye neebhola zeyoga, zizixhobo ezilungileyo zokufezekisa i-abs ekrazukileyo. Ziphucula ibhalansi, ithoni yemisipha kunye namandla angaphakathi ngokunyanzela umsebenzisi ukuba agcine iziko lomxhuzulane ebholeni.
“Iibhola zonyango zilungele ukuqeqesha izihlunu zakho zesisu. Azizinzile, ngoko ke ukusebenzisa ibhola yezonyango njengesiseko seplanga kukuvumela ukuba ubandakanyeke embilinini wakho,” utshilo umqeqeshi wokubuyisela umzimba uWill Collard. Imarike igcwele kakhulu, kodwa uyayithanda le bhola yokuzilolonga ye-URBNFit 65cm evela kwi-Amazon.
Ihlala ixesha elide kakhulu ngenxa yomphezulu wayo wangaphandle we-PVC ohlala ixesha elide kwaye umphezulu wayo ongatyibilikiyo unika ukubamba okungcono kunezinye iindawo. Isigqubuthelo esingenakuqhuma sixhasa ubunzima obufikelela kwi-272 yeekhilogram, kwaye siza nepompo kunye neeplagi zomoya ezimbini xa kufuneka umfutho kamva.
Kufanelekile ukutyala imali kwisixhobo sokumasaja esifanelekileyo ngaphambi nasemva kokuzilolonga. Sinceda ekunciphiseni uxinzelelo lwemisipha kwaye siphumze izihlunu ngaphambi nasemva kokuzilolonga, sikhuthaza ukuvuselelwa kwezihlunu, kwaye sinciphise i-MOM—kwaye ekufuneni kwethu isixhobo sokumasaja esingcono, akukho mveliso isondela kwiTheragun Prime.
Ndiyayithanda indlela eyilwe ngayo ethambileyo, elungelelanisiweyo, isiphatho sayo esilungeleleneyo, kunye nokulula ukuyisebenzisa. Iqhosha elingaphezulu kwesixhobo livula kwaye licime isixhobo kwaye lilawula ukungcangcazela, okunokusetwa phakathi kwe-1,750 kunye ne-2,400 beats ngomzuzu (PPM). Ngokusetyenziswa rhoqo, ubomi bebhetri bufikelela kwimizuzu eli-120.
Nangona kunjalo, into eyenza esi sixhobo sibe sihle kakhulu kukujongwa kweenkcukacha ezisetyenziswa kuyilo lwaso. Nangona uninzi lwezinye iipistoli zinokubamba okulula, iTheragun Prime ine-patent triangle grip endivumela ukuba ndifikelele kwiindawo ezinzima ukufikelela kuzo ezifana namahlombe kunye nomqolo ongezantsi. Iseti ikwabandakanya izinto ezine ezincamathiselweyo. Ingxolo kancinci, kodwa ngokuqinisekileyo loo nto iyinto engaqhelekanga.
Ukuba uyoyika ukusebenzisa umpu wokuphulula, ungasebenzisa i-app yeTherabody. Uneenkqubo ezithile zemidlalo zokufudumeza, ukuphola, kunye nokunyanga iimeko zentlungu ezifana ne-plantar fasciitis kunye ne-technical neck.
Umqeqeshi wokulungisa umzimba uWill Collard uthi ii-kettlebells zezona zixhobo zokuzilolonga ziluncedo kwaye azixatyiswa kangako. “Ii-kettlebells zisebenziseka lula kunee-dumbbells, nto leyo eyenza zingabizi kakhulu kuba awudingi ii-kettlebells ezininzi ezahlukeneyo ukuze wenze yonke imithambo,” utshilo. Kodwa ijimu yasekhaya epheleleyo iya kuquka neentlobo zezixhobo zamandla kunye ne-cardio ezikhankanyiweyo apha ngasentla.
“Ngelishwa, akukho zixhobo zokuzilolonga ezinokukunceda unciphise umzimba,” utshilo uCollard. “Into ephambili ekunciphiseni umzimba kukutya: kufuneka uhlale une-calories esezantsi. Nangona kunjalo, naluphi na uhlobo lokuzilolonga ngentliziyo, olufana ne-treadmill okanye ibhayisekile emileyo, luya kunceda ekunciphiseni umzimba kuba luya kunceda ekutshiseni ii-calories xa une-calories esezantsi.” Oku kusenokungabi yimpendulo oyifunayo, kodwa ukuba ukunciphisa umzimba yeyona nto iphambili ekuxhalabisayo, ezi ziindaba ezilungileyo zokuthethelela umatshini we-cardio obiza kakhulu.
Okanye ii-kettlebells, utsho uWill Collard, kuba zinokuguquguquka okuninzi. Ukuzilolonga kwe-kettlebell kuyatshintshatshintsha, kodwa kufuna izihlunu zomzimba ukuze uzinze. Ukuzilolonga kwe-kettlebell okudumileyo kuquka ukurhawuzelela kwaseRashiya, ukuvuka kwaseTurkey, kunye nemigca ethe tyaba, kodwa unokuba nobuchule logama nje uhlala ukhuselekile.
Ukususela kwi-cashews ukuya kwi-almonds, ezi zondlo zityebile kwiproteni, ifayibha, ii-micronutrients ezibalulekileyo kunye namafutha asempilweni.
Kuthiwa isizukulwana esitsha sokutya okukhenkcezisiweyo sinempilo kunezo zangaphambili, kodwa ngaba zinencasa emnandi njengeyenziwe ekhaya?
Ixesha leposi: Disemba-26-2023