Abin farin ciki ne na rubuta waɗannan labaran don masu karatu na, ku. Ban karɓi biyan kuɗi don yin bita ba, ra'ayina game da samfuran nawa ne, amma idan kun sami shawarwarin na da taimako kuma kun ƙare siyan wani abu ta hanyar ɗaya daga cikin hanyoyin haɗin da zan iya samun kwamiti akan hakan. Karin bayani
Daga mutanen da ke son haɓaka tsoka zuwa mutanen da ke son rasa kilo na kitse, ɗakin motsa jiki na iya hidimar kowane nau'in motsa jiki daban -daban.
Kodayake zuwa gidan motsa jiki yana da sauƙi saboda kuna da duk kayan da kuke da su a wuri guda, har yanzu akwai dalilai da yawa don mutane da yawa da basa yin rajista a dakin motsa jiki.
Wataƙila lokacin tafiya yana kan hanya, babu gidan motsa jiki kusa da ku, ko kuna jin yawan na'urorin da kayan da kuka samu a gidan motsa jiki.
Ko wataƙila kun kasance cikakkiyar ƙwararrun ƙwararru waɗanda ke jin ɗan ɗimuwa a cikin ɗaki cike da mutane masu dacewa, kuma ba su da masaniyar irin motsa jikin da zai iya yi mafi kyau don cimma burinsa na motsa jiki.
Kuna so ku zama masu ƙoshin lafiya, amma akwai shingaye iri -iri da ke hana ku cimma burin mafarkin ku?
Abin farin ciki, yanzu ana samun nauyi da sauran kayan motsa jiki don ku iya yin aikinku a gida a cikin yanayin da kuka saba.
A yau za mu tattauna mafi kyawun ma'aunin gida don matuƙar motsa jiki a cikin gidan ku.
Mun sami mafi kyawun ma'aunin gida wannan vidaXL Dumbbell Set / Dumbbell Set.
Shin babban burin ku na dacewa don gina ƙwayar tsoka da ƙarfi? Kuma kuna neman kayan motsa jiki don horarwar ƙarfi?
Sannan wannan cikakkiyar dumbbell da aka saita daga vidaXL, tare da jimlar nauyin kilo 30.5, shine siyayyar da ta dace! Kuna iya samun ƙarin bayani game da waɗannan dumbbells a ƙasa teburin.
A ƙasa za mu ba da ƙarin manyan misalai na nauyi da sauran kayan aikin motsa jiki waɗanda za ku iya amfani da su cikin aminci da jin daɗin kanku a gida.
Idan kuna son ƙarin bayani game da zaɓuɓɓukan da ke akwai a teburin da ke ƙasa, karanta sauran wannan labarin!
| Mafi kyawun ma'auni don gida | Hotuna |
| Mafi kyawun Saitin Dumbbell: VidaXL Dumbbells | 
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| Mafi kyawun Dumbbells: Tuntur | 
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| Mafi daidaitattun ma'auni: VirtuFit Vinyl | 
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| Mafi Kyawun Nauyi Don Masu Farawa: Adidas Ankle Weights / Wrist Weights 2 x 1.5 kg | 
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| Mafi Sauya Weight: Kafa Ƙungiyar Resistance Resistance Bands | 
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| Mafi kyawun Weest: Mayar da hankali | 
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| Mafi kyawun jakar wutar lantarki: Jakar yashi mai dacewa har zuwa 20 kg | 
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| Mafi kyawun agogo: Tunturi PVC | 
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| Mafi mashahuri mashaya: Gym Stick Deluxe | 
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Abin da muke tattaunawa a cikin wannan cikakken post:
- 1 Horarwa a gida tare da nauyi don motsa jiki mai tasiri
- 2 Mafi Nauyin Nauyi don Gida An Yi nazari
- 2.1 Mafi kyawun Saitin Dumbbell: vidaXL Dumbbells
- 2.2 Mafi kyawun Dumbbels: Tunturic
- 2.3 Mafi kyawun ma'aunin daidaitacce: VirtuFit Vinyl
- 2.4 Mafi kyawun ma'auni don masu farawa: Adidas Ankle Weights / Werist Weights 2 x 1.5 kg
- 2.5 Mafi Kyawun Sauya Nauyi: Saitin Ƙungiyoyin Resistance Resistance
- 2.6 Mafi Weest Vest: Mayar da hankali
- 2.7 Mafi kyawun jakar wutar lantarki: Jakunkuna masu dacewa har zuwa 20 kg
- 2.8 Mafi kyawun Kettlebell: Tunturi PVC
- 2.9 Mafi kyawun mashaya: Gymstick Deluxe
- 3 Wanne ma'aunin nauyi don amfani da wanne motsa jiki?
- 4 Menene zan iya amfani dashi azaman nauyi a gida?
- 5 Za a iya yin horo tare da nauyi a gida?
- 6 Wadanne ma'auni za a saya don farawa?
- 7 Shin motsa jiki na gida yana da tasiri?
- 8 Farawa tare da mafi kyawun ma'aunin gida
Horarwa a gida tare da nauyi don motsa jiki mai tasiri
Ba da daɗewa ba za ku ga cewa a zahiri ba ku da uzuri kada ku yi horo da kyau a gida.
A yau akwai zaɓin adadi na adadi mara adadi, wanda ya dace da matakan motsa jiki daban -daban da burin motsa jiki.
A matsayin mai farawa, zaku iya farawa tare da juriya na juriya da wuyan hannu da ma'aunin ƙafar ƙafa, sannan a hankali a gina don amfani da dumbbells da kettlebells.
A matsayin ɗan gogaggen ɗan wasa, akwai zaɓuɓɓuka kamar daidaitaccen dumbbell saiti don sa kowane motsa jiki ya ɗan yi nauyi.
Baya ga dumbbell set da kettlebells, akwai kuma jakar wutar lantarki don bambanta ayyukanku, kuma ga masu tsere da masu tsere akwai rigunan nauyi don ƙarfafa ayyukansu.
Idan kun fi sha'awar yin amfani da jikin ku azaman nauyi mai nauyi, mashaya mai cirewa abu ne mai mahimmanci na motsa jiki a cikin ɗakin ku.
Mafi Nauyin Nauyi don Gida An Yi nazari
Yanzu za mu yi duba na kusa da abubuwan da muka zaɓa daga teburin da ke sama.
Me ya sa waɗannan ma'aunin gida suke da kyau?
Mafi kyawun Saitin Dumbbell: vidaXL Dumbbells
Tare da wannan vidaXL Dumbbell Set / Dumbbell Set kun shirya kusan nan da nan idan yazo ga ma'aunin gida.
Saitin ya ƙunshi doguwar mashaya (barbell), gajerun sanduna biyu (dumbbells) da faranti masu nauyi 12 tare da jimlar nauyin 30.5 kg.
Hakanan akwai madaidaitan nauyin 6 don kiyaye fayafai a wurin, kuma sandunan suna da hannayen riga-kafi.
Faranti masu nauyi suna da matsugunin polyethylene mai ƙarfi, kuma suna da sauƙin canzawa.
Ta wannan hanyar zaku iya yin horo cikin aminci da dacewa, koyaushe tare da madaidaicin nauyi. Tabbas wannan shine saitin da muka fi so.
Duba mafi yawan farashin yanzu
Don ɗaga nauyi mai nauyi, kyakkyawan benci mai dacewa yana da mahimmanci. dubi saman 7 mafi kyawun benci na dacewa don gida.
Mafi kyawun Dumbbels: Tunturic
Tare da dumbbells na Tunturi zaku iya yin darussan darussa daban -daban don ƙarfafa jikin ku duka.
Yi tunanin motsa jiki kamar "curls curls" don ƙarfafa hannayenku, "matsi na kafada" don sassaka kafadun ku da "matatun kirji" don haɓaka pecs ɗin ku.
Wannan saitin dumbbell na Tunturi ya zo da dumbbells na rawaya 2 na kilogram 1.5 kowannensu. An yi su ne da chrome vanadium karfe da vinyl.
Layer saman roba yana ba dumbbells mai daɗi da ƙarfi kuma yana kare ƙarfe mai tushe. Bugu da ƙari, wannan yana sauƙaƙa tsaftace su.
Shugabannin dumbbells suna da siffa mai kusurwa don kada su yi birgima cikin sauƙi kuma suna zuwa cikin launuka daban -daban na farin ciki da ake ganewa a kowane nauyi.
Ana samun dumbbells daga 0.5 kg don masu farawa, har zuwa 5 kg don ƙwararrun masu horar da ƙarfi.
Ba dole ba ne motsa jiki ya zama mai gajiya, don haka zaɓi launi da nauyi da kuka fi so kuma ku tafi don motsa jiki cikin fara'a!
Mafi kyawun ma'aunin daidaitacce: VirtuFit Vinyl
Idan burin lafiyar ku yana ƙaruwa da haɓaka tsoka, yana da mahimmanci a hankali ku ƙara nauyin da kuke ɗagawa kowane mako.
Ana ɗaukar dumbbells tushe ne na horo na ƙarfi, kuma kuna iya amfani da su don motsa jiki mara iyaka don ƙafafunku, gindi, baya, kafadu, kirji da makamai.
Idan kun kasance sababbi don ƙarfafa horo, ana ba da shawarar kada ku fara da dumbbells waɗanda suke da nauyi don gujewa damuwa da rauni.
Shi yasa wannan VirtuFit daidaitaccen dumbbell set ɗin shine kayan haɗi mai mahimmanci akan hanyar zuwa wannan kyakkyawan jikin!
Waɗannan dumbbells daga alamar ƙoshin lafiya na Dutch VirtuFit sun ƙunshi faranti masu nauyin vinyl 8 a cikin nau'i biyu na kilo 2.5, kg 1.25 da 1 kg.
Gaskiyar cewa zaku iya samun faifai a kunne da kashe sandar dumbbell da aka haɗa yana nufin cewa ba za ku gaji da sauri ba.
Idan baku taɓa yin horo na ƙarfi ba kafin, fara da faranti 1kg a kowane gefen mashaya, kuma ƙara nauyin dumbbell mako -mako don ƙara ƙarfin tsoka.
Dumbbell yana zuwa tare da rufe ƙulle -ƙulle guda 2 waɗanda ke kiyaye faranti masu nauyi lafiya da kyau a wurin.
Babban fa'idar vinyl dumbbell shine cewa yana da rahusa fiye da yawancin kayan aikin motsa jiki, yayin da zaku iya yin irin wannan aikin tare da shi.
A zahiri, ga wasu darussan har ma ya fi kyau a yi amfani da dumbbells saboda yana horar da daidaituwa da tsayuwa a lokaci guda.
Wannan dumbbell an yi shi da vinyl da kankare. Vinyl yana jin daɗi da aminci a hannu, kuma kankare hanya ce mai arha don ƙara nauyi akan fayafai.
Wannan shine dalilin cewa wannan daidaitaccen dumbbell yana da arha fiye da sauran dumbbells akan kasuwa. Duk sassan saiti suna da garantin shekara 2.
Mafi kyawun ma'auni don masu farawa: Adidas Ankle Weights / Werist Weights 2 x 1.5 kg
Waɗannan nauyin ƙafar idon da wuyan hannu daga Adidas hanya ce mai inganci don ƙalubalanci kanku!
Wadannan Adidas Ankle da Wrist Weights ba kawai sun dace da mutanen da suka riga sun dace kuma sun sami horo ba.
Hakanan cikakke ne don amfani don farawa, don su iya shirya kansu mataki -mataki don fara farawa da dumbbells da nauyi.
Hakanan suna da sauƙin ɗauka tare da ku don amfani a wurare daban -daban, misali lokacin da kuka tafi hutu ko kuna son yin motsa jiki a waje.
Ana sayar da waɗannan nauyin taya na Adidas a cikin fakitin nauyin 2 na kowane kilogram 1.5.
An tsara su don kunsa duka idon kafafu da wuyan hannu, tare da babban rufewar Velcro wanda ke tabbatar da ƙoshin lafiya.
Ƙarin 'yan fam ɗin da kuke ɗauka ta hanyar kunsa nauyi a wuyan hannayen ku da/ko idon sawu yana ƙara ƙoƙarin motsa jiki da kuke yi da su, wanda hakan yana inganta lafiyar ku da ƙarfin tsoka.
Idan kun sanya su a idon sawun ku, za ku iya sa horon ku na gudana ko zaman yoga ya fi wahala, misali. Ga gogaggen masu sha'awar wasanni, su ma za a iya amfani da su, misali, yayin gudu ko buga ƙwallon ƙafa.
Lokacin da kuka nade ma'aunin a wuyan hannayen ku, galibi suna tayar da makamai, kirji da kafadu.
Mafi Kyawun Sauya Nauyi: Saitin Ƙungiyoyin Resistance Resistance
Shin kuna neman wanda zai maye gurbin ma'aunin nauyi ko har yanzu ba ku jin daɗin amfani da dumbbells?
Sannan makada juriya hanya ce mai lafiya da nishaɗi don farawa!
Ana amfani da makada na juriya don ƙara ƙarfin motsa jiki cikin aminci saboda juriya da rundunonin na roba suka bayar.
Suna da kyau don ƙarfafa ƙafarku, gindi da ƙashi, amma kuma ana iya amfani da su don motsa jiki na sama.
Ko burin ku shine asarar nauyi ko sautin tsoka, ƙungiyoyin juriya suna aiki da dalilai guda biyu!
Wannan rukunin Resistance Force ya ƙunshi nau'ikan juriya 5 daban -daban, kowannensu yana da ƙarfin sa daga haske zuwa nauyi.
An yi madaurin da latex na halitta 100%. Hakanan zaku karɓi jadawalin tare da motsa jiki, wanda ke sauƙaƙawa mai farawa don ɗaukar matakin zuwa ga lafiyar jiki!
Wataƙila za ku fara da band ɗin haske da farko. Yayin da kuke yin ƙarin aiki sau da yawa kuma kuna samun ƙarin ƙarfin gwiwa ta amfani da makada, zaku iya amfani da ƙaramin nauyi a gaba.
Ta wannan hanyar, a hankali za ku iya ƙara ƙarfin motsa jiki mataki -mataki yayin da ƙarfin tsokar ku ke ƙaruwa kuma ƙarfin ku ya ƙaru.
Wasu misalan darussan da zaku iya yi tare da makaɗan juriya sune "ƙwallon ƙafa" don gindi, "squats" don cinya da "ƙungiyoyin gefe na tafiya" don bangarorin gindin ku.
Kara karantawa game da makada na juriya a nan: Motsa jikin ku zuwa matakin mafi girma: mafi kyawun elastics 5.
Mafi Weest Vest: Mayar da hankali
Madadin ƙafar idon idon sawu da wuyan hannu shine rigar nauyi.
Shin ku ƙwararren mai gudu ne don neman sabuwar hanyar ƙalubalantar kanku?
Kuna sanya wannan Focus Fitness Weight Vest akan rigar wasanni don haɓaka nauyin jikin ku, ta yadda zai ƙara ƙarfin motsa jiki.
Baya ga gudu, zaku iya yin motsa jiki mai ƙarfi tare da shi (kamar squats ko tsalle tsalle).
Yawancin karatu sun tabbatar da cewa yin aiki tare da rigar nauyi yana ba da gudummawa ga haɓaka lafiyar ku cikin sauri.
Bugu da ƙari, bugun zuciyar ku zai zama mafi girma saboda ƙaruwa mai ƙarfi (koyaushe yana da kyau a kula da shi tare da mai duba bugun zuciya!), don haka kuna ƙona adadin kuzari fiye da ba tare da rigar nauyi ba.
A zamanin yau kuna ganin mutane da yawa suna gudu tare da mayafin nauyi kuma hanya ce mai matukar tasiri don haɓaka lafiyar ku ko wataƙila don shirya kanku don marathon!
Jaket ɗin yana samun iska kuma tare da kafadu masu siffa don a hana haushi a wuyansa da kafadu.
Tufafin nauyi yana ɗauke da aljihunan nauyi daban wanda ke ba ku damar sanya nauyin rigar ya zama mai sauƙi da nauyi ta hanyar cirewa ko saka aljihun nauyi.
Wannan rigar nauyi daga Focus Fitness shima yana cikin sigar kilogram 20.
Girman na duniya ne kuma ana iya daidaita shi daga matsakaici zuwa girman da ya fi girma. Hakanan wannan rigar ta zo da garanti na shekara 1.
Duba mafi yawan farashin yanzu
Mafi kyawun jakar wutar lantarki: Jakunkuna masu dacewa har zuwa 20 kg
Shin kun fi sha'awar kayan haɗi na dacewa da yawa waɗanda za ku iya yin duka ƙarfin motsa jiki da motsa jiki?
Jakar wutar lantarki hanya ce mai daɗi don sa ayyukanku su zama masu ban sha'awa da banbanci.
Baya ga "squats na baya" (tare da jakar wutar lantarki a kafadunka don horar da ƙafarku) da "matsi na kafada" (lokacin da kuka ɗaga jakar wutar daga madaidaicin matsayi daga kirjin ku zuwa kan kan ku ta hanyar miƙa hannayen ku), ku yana iya tafiya, gudu ko gudu.
Tare da jakar wutar lantarki za ku iya ƙara nauyin da kuke ɗauka, wanda ke sa motsa jiki ya fi ƙarfin gaske kuma kuna iya haɓaka ƙarin ƙarfi da yanayin ta wannan hanyar.
Wannan jakar wutan lantarki mai launin khaki an yi shi da ƙarin polyester 900D mai ƙarfi kuma yana da hannaye 8 don haka zaku iya kama ta ta kowane fanni.
Kuna iya ɗagawa, juyawa ko ja jakar wutar lantarki, wanda ke nufin cewa zaku iya yin darussan da ba a iya amfani da su. Ba za ku ma yi tunanin hakan mahaukaci ba!
Ya zo da jakunkuna 4 na ciki don ku iya daidaita nauyin da kanku har zuwa 20 kg.
Kafin ku fara, dole ne ku fara cika jakunkunan ciki da yashi kuma ku rufe su tare da rufe Velcro sau biyu.
Sannan ku yanke shawarar yadda kuke son yin jakar wutar lantarki ta hanyar saka jakunkuna da yawa kamar yadda kuke so, kuma duk an saita ku don fara aikinku!
Mafi kyawun Kettlebell: Tunturi PVC
Kettlebell wata hanya ce ta ginawa da horar da tsokoki a jikin ku cikin sauri da inganci. Baya ga ƙarfin tsokar ku, Hakanan kuna iya haɓaka haɓaka daidaituwa, sassauƙa da kwanciyar hankali.
Bambanci tare da dumbbell shine cewa ana iya riƙe kettlebell da hannu biyu.
Kuna iya canza riƙon ku yayin motsa jiki kuma kuna iya jujjuya shi (alal misali, idan kuna yin "kettlebell swings", inda kuke kunna kettlebell tsakanin ƙafafunku da baya, baya da gaba).
Ana kuma kiran kettlebell “jimlar injin motsa jiki” saboda kuna iya yin atisaye daban -daban da shi.
Kettlebell yanzu ba lallai bane a cikin dakin motsa jiki, sabili da haka shine kayan aikin motsa jiki don ingantaccen motsa jiki na gida!
Za ku sami wannan kettlebell baƙar fata na kilo 8 a cikin kewayon Tunturi.
Kettlebell an yi shi da PVC kuma an cika shi da yashi, wanda ya fi arha fiye da baƙin ƙarfe.
Kayan kuma yana sauƙaƙa tsaftacewa da jin daɗin amfani. Ana samun nauyi daban -daban daga 2 zuwa 24 kg.
Duba mafi yawan farashin yanzu
Mun sake duba muku ƙarin kettlebells: Mafi kyawun Kttlebell | An sake nazarin manyan saiti 6 don maza da mata.
Mafi kyawun mashaya: Gymstick Deluxe
Ƙarfin jiki ba za a iya gina shi kawai tare da ma'aunin nauyi ko juriya ba. Wata hanyar da ta dace don horar da jikin ku na sama shine amfani da mashaya.
An ƙera sandar ƙwanƙwasa musamman don horar da makamai, baya da tsokar ciki, ba tare da amfani da nauyi ba.
Kuna amfani da nauyin jikin ku kawai. Kuna iya yin “jan-sama” da “chin-ups” a kai ta hanyar jan kanku sama da sama akan mashaya don horar da duk jikinku na sama daga tsokar tsoka da baya zuwa makamai.
Ana amfani da sandar ƙwanƙwasa azaman kayan asali don wasanni kamar calisthenics, inda ake amfani da nauyin jiki kawai.
Duk da haka, a zamanin yau mashaya-chin cikakke ce ƙari ga ƙarfin ƙarfi ga masu sha'awar motsa jiki.
Wannan mashaya gimstick chin-up mashaya itace sandar ƙarfe mai ƙarfi tare da ƙarewar chrome don hana tsatsa.
Kuna shigar da mashaya mai jawowa a cikin ƙofar ko tsakanin bango biyu tare da abubuwan da aka kawo guda biyu da dunƙule 10. Bar ɗin da aka jawo ya dace da ƙofar daga 66 cm zuwa 91 cm fadi.
Bayan kun shigar da mashaya mara nauyi, lokaci yayi da za ku fara aikinku!
Abin da ke sa wannan motsa jiki ya zama ƙalubale shi ne cewa kuna horo tare da nauyin jikin ku azaman mai nauyi.
Shin har yanzu ba ku san yadda ake farawa da mashaya ba ko kuma mafi kyawun yin kyakkyawan motsa jiki da shi?
Abin farin ciki, zaku sami lambar QR akan kwandon sandar chin wanda zaku iya saukar da umarnin horo ta hanyar bidiyo.
Duba lambar tare da kyamarar wayarku ta hannu ko kwamfutar hannu kuma za ku ga cewa hanyar haɗi ta buɗe wanda zai kai ku zuwa bidiyon horo.
Waɗannan bidiyon suna nuna muku motsa jiki na mai horo na sirri yana motsa jikinsa gaba ɗaya ta amfani da mashaya.
Motsa jiki yana ɗaukar kusan mintuna 30 zuwa 40, don haka wannan isasshen lokaci ne don motsa jiki mai ƙarfi da nishaɗi!
Duba mafi yawan farashin yanzu
Neman ƙarin madaidaitan sanduna masu jan hankali? duba bita na mafi kyawun sandunan cirewar chin-up | Daga rufi da bango zuwa 'yanci.
Wanne ma'aunin nauyi don amfani da wanne motsa jiki?
A ƙasa muna ba da taƙaitaccen darussan da suka fi mahimmanci kuma waɗanda nauyin ma'aunin gida za ku iya aiwatar da waɗannan darussan.
squat
Squat motsa jiki ne wanda ke aiki da duk tsokar jikin ku. Yana da cikakkiyar motsa jiki wanda yake da mahimmanci a yi.
Squatting yana motsa ƙona kitsen da metabolism. Hakanan yana inganta matsayin ku kuma yana hana ciwon baya.
Kuna iya yin squats tare da dumbbells, ma'aunin ma'auni, jakar wutar lantarki da kettlebell. Hakanan zaka iya yin squats tare da mai ba da horo, ƙungiyar juriya da rigar horo.
Koyaushe ku tabbata cewa kun fara yin squat sau da yawa tare da nauyin jikin ku, saboda madaidaicin matsayi yana da mahimmanci.
Karanta kuma: Mafi kyawun shinge | Ƙarfin Ƙarfin Ƙarfafa Ƙarshe [Top 4].
danna kafada
Wannan aikin yana da kyau don horar da kafadun ku kuma galibi yana nufin gaban kawunan kafada uku.
Kuna yin motsa jiki tare da dumbbells, ma'aunin daidaitacce, jakar wutar lantarki ko kettlebell.
bicep curl
Kuna ganin wannan motsa jiki maza da yawa suna yin motsa jiki don ba wa biceps babbar haɓaka!
Kuna yin motsa jiki tare da dumbbells, ma'aunin daidaitacce, jakar wutar lantarki ko kettlebells.
Jawo sama/goshi
Da gaske za ku iya yin waɗannan darussan tare da mashaya.
Idan kun ƙware wannan aikin sosai, zaku iya ƙara rigar nauyi. Ta hanyar ƙara ƙarin nauyi a jikin ku, turawa ko haɓakawa zai zama da wahala kuma za ku ƙalubalanci kanku da yawa!
Tare da waɗannan darussan kuna horar da duk jikinku na sama, daga tsokoki na ciki da baya zuwa makamai.
Aikace -aikacen motsa jiki
Kamar yadda aka ambata a sama, zaku iya amfani da ƙafar idon kafa da wuyan hannu don ƙarfafa horon ku, ko amfani da su azaman ma'aunin nauyi don farawa.
Lokacin da kuka ɗora nauyi a wuyan hannu, kuna iya yin aikin kafada ta hanyar ɗaga hannayenku sama da ƙasa, a gaban ku amma kuma kusa da jikin ku.
Tare da ma'aunin da ke kusa da idon sawun ku, za ku iya hawa da kashe wani abu, kamar babur, kuma idan ba ku da shi, yi amfani da kujera ko wani lebur, abu mai ƙarfi.
Hakanan zaka iya motsa ƙafafunku a gefe yayin tsaye (ko kwance) don horar da ƙafarku da gindi.
Tare da mai horarwa na dakatarwa zaku iya yin motsa jiki da yawa tare da nauyin jikin ku. A ƙarshe, zaku iya ƙara mayafin nauyi zuwa, alal misali, wasan motsa jiki na cardio ko turawa.
Menene zan iya amfani dashi azaman nauyi a gida?
Babu nauyi a gida tukuna kuma kuna son yin horo?
Kuna iya amfani da abubuwan gida masu zuwa kamar nauyin horo:
- Gallon ruwa ko madara (ruwa da tulun madara suna da kyau saboda suna da hannayen hannu waɗanda ke sauƙaƙe su kama)
- Manyan kwalban sabulu
- Jakar baya ta cika da littattafai ko gwangwani
- Jakar abincin dabbobi
- Standard jakar dankali
- littafi mai nauyi
- Tawul
Za a iya yin horo tare da nauyi a gida?
Za a iya yin darussan horo da yawa a cikin ta'aziyya da sirrin gidanka, ta amfani da nauyin jikin ku kawai ko kayan aiki marasa tsada masu tsada azaman juriya.
Mun tattauna mafi kyawun ma'aunin nauyi a gare ku a gida a sama. Har ila yau yi tunani game da tabarma mai kyau, safofin hannu masu dacewa, da kuma misali waƙar tsuguno.
Wadanne ma'auni za a saya don farawa?
Mata gabaɗaya suna farawa da ma'aunin ma'auni biyu daga fam 5 zuwa 10, maza kuma suna farawa da ma'aunin ma'auni biyu daga fam 10 zuwa 20.
Shin motsa jiki na gida yana da tasiri?
Na'am! Idan kuna son sanya ɗan lokaci da ƙoƙari a cikin aikinku a gida, yana iya zama mai tasiri kamar motsa jiki a ɗakin motsa jiki!
Farawa tare da mafi kyawun ma'aunin gida
Bayan karanta wannan labarin, shin ku ma kuna jin kamar farawa tare da ma'aunin nauyi, maƙiyan juriya ko dumbbells nan da nan?
Ba lallai ne ku je gidan motsa jiki don gina ƙarfi da ƙoshin lafiya ba, kuma akwai hanyoyi da yawa don samun ƙarfi ko dacewa mataki -mataki.
A takaice: Babu sauran uzuri don rashin iya motsa jiki ko motsa jiki, saboda tare da duk waɗannan zaɓuɓɓukan kawai kuna kawo gidan motsa jiki a cikin gidan ku!
Kara karantawa: Mafi kyawun Dumbbells Anyi Nazari | Dumbbells don farawa zuwa pro.
