Muna neman mafi kyawun kayan motsa jiki na gida na 2023, gami da mafi kyawun injunan kwale-kwale, kekunan motsa jiki, injinan motsa jiki, da tabarmar yoga.
Mutane nawa ne daga cikinmu ke biyan kuɗin zama memba a wani gidan motsa jiki da ba mu je ba cikin watanni? Wataƙila lokaci ya yi da za a daina amfani da shi a saka hannun jari a cikin mafi kyawun kayan motsa jiki na gida maimakon haka? Motsa jiki a gida a kan na'urar motsa jiki ta zamani mai wayo, babur ko injin tuƙi na iya ceton ku kuɗi a cikin dogon lokaci. Amma kuna buƙatar sanin kayan aiki, kamar nauyi da dumbbells, za a iya siyan su cikin araha.
Sashen shawarwarin Telegraph ya gwada ɗaruruwan na'urorin motsa jiki na gida tsawon shekaru kuma ya yi magana da ƙwararrun masana motsa jiki da dama. Mun yi tunanin lokaci ya yi da za a haɗa komai a cikin wani jagora daban don dacewa da kowace kasafin kuɗi, tare da farashin daga £13 zuwa £2,500.
Ko kuna rage kiba, kuna samun siffa mai kyau, ko kuma kuna ƙara girman tsoka (za ku kuma buƙaci foda mai gina jiki da sanduna), a nan za ku sami cikakken bita da shawarwari don mafi kyawun kayan aikin motsa jiki na zuciya, kayan aikin ɗaga nauyi gami da kettlebells da madaurin juriya, da mafi kyawun kayan aikin yoga. Idan kuna cikin gaggawa, ga ɗan gajeren bayani game da manyan sayayya guda biyar da muka yi:
Mun tattara mafi kyawun kayan aiki, daga injinan motsa jiki na treadmill zuwa tabarmar yoga, kuma mun yi magana da ƙwararrun masana'antu. Mun duba fasaloli kamar kayan aiki masu inganci, riƙo, fasalulluka na aminci, ergonomics da sauƙin amfani. Girman da ya fi ƙanƙanta shi ma muhimmin abu ne. Duk waɗannan ko dai mun gwada su ko kuma ƙwararru sun ba da shawarar su.
Motocin motsa jiki na cikin shahararrun kayan motsa jiki na gida kuma mafi tsada, don haka yana da mahimmanci a yi zaɓi mai kyau. Mai ba da shawara kan motsa jiki na NHS da Aston Villa FC Alex Boardman ya ba da shawarar NordicTrack saboda sauƙin manhajar da aka gina a ciki.
"Treadmills tare da horo na ɗan lokaci suna da matuƙar amfani wajen tsara motsa jikinka," in ji Alex. "Suna ba ka damar inganta motsi da motsa jiki a cikin yanayi mai kyau." NordicTrack ya kasance kan gaba a jerin mafi kyawun treadmills na Daily Telegraph.
Motar Commercial 1750 tana da matashin kai na Runner's Flex a kan bene, wanda za a iya daidaita shi don samar da ƙarin tallafi na tasiri ko kwaikwayon gudu a kan hanya ta ainihi, kuma yana haɗuwa da Google Maps, ma'ana za ku iya kwaikwayon gudu a waje a ko'ina cikin duniya. Yana da kewayon gradient mai ban sha'awa na -3% zuwa +15% da babban gudu na 19 km/h.
Idan ka sayi wannan na'urar motsa jiki ta treadmill, za ka kuma sami biyan kuɗi na wata-wata ga iFit, wanda ke ba da azuzuwan motsa jiki masu zurfi akan buƙata da kuma na ainihin lokaci (ta hanyar allon taɓawa mai inci 14 HD) wanda ke daidaita saurinka da karkacewa ta atomatik yayin da kake gudu. Babu dalilin shakatawa: kawai haɗa belun kunne na Bluetooth ɗinka kuma ka yi horo tare da ɗaya daga cikin fitattun masu horar da iFit.
Apex Smart Bike babur ne mai araha wanda aka haɗa shi da araha. A gaskiya ma, a cikin jerin mafi kyawun kekunan motsa jiki, mun zaɓi shi fiye da Peloton. Ya fi araha saboda ba shi da allon taɓawa na HD. Madadin haka, akwai mai riƙe da kwamfutar hannu wanda za ku iya haɗa kwamfutar hannu ko wayarku da shi kuma ku watsa darussa ta hanyar app ɗin.
Malaman Birtaniya daga Boom Cycle Studios da ke Landan ne ke koyar da azuzuwan masu inganci, waɗanda suka kama daga mintuna 15 zuwa awa ɗaya, tare da ƙarfi, sassauci da kuma motsa jiki masu sauƙin farawa. Wataƙila Apex ya fi dacewa da masu keke na cikin gida da na waje fiye da waɗanda ke son yin motsa jiki, domin babu wata hanyar da za a iya kwaikwayon tafiya a waje.
Dangane da ƙira, babur ɗin Apex yana da salo sosai (kusan) don dacewa da ɗakin zama, godiya ga ƙaramin girmansa (ƙafa 4 da ƙafa 2) da zaɓuɓɓukan launuka huɗu. Yana da caja ta waya mara waya, mai riƙe da kwamfutar hannu don ayyukan yawo, mai riƙe kwalban ruwa da kuma wurin ɗaukar nauyi (ba a haɗa shi ba, amma yana kashe £25). Mafi kyawun ɓangaren shine yana da ƙarfi sosai kuma baya motsawa lokacin da kake yin faifan.
Duk da cewa babu haske sosai kuma yana da sauƙin tashi, amma akwai babban filin jan kaya. Yankin yana da faɗi, shiru kuma ba zai iya haifar da jayayya da maƙwabta ba, wanda hakan ya sa ya dace da gina gidaje. Mafi kyawun ɓangaren shine kekunan Apex suna zuwa a haɗe gaba ɗaya.
Injinan kwale-kwale su ne mafi kyawun injinan kwale-kwale da za a saka hannun jari a kansu, a cewar mai horar da kai Claire Tupin, inda Concept2 Rower ke kan gaba a jerin mafi kyawun injinan kwale-kwale na Daily Telegraph. "Yayin da za ku iya gudu ko kekuna a waje, idan kuna son ƙona kalori da kuma samun cikakken motsa jiki a gida, injin kwale-kwale zaɓi ne mai kyau," in ji Claire. "Kwale-kwale aiki ne mai tasiri, mai cike da abubuwa daban-daban wanda ke haɗa aikin zuciya da jijiyoyin jini don inganta juriya da ƙarfafa tsokoki a cikin jiki. Yana aiki da kafadu, hannaye, baya, ciki, cinya da maraƙi."
Tsarin 2 Model D yana da shiru kamar yadda mai tuƙi na sama zai iya samu. Idan ka je wurin motsa jiki, wataƙila ka ci karo da wannan injin tuƙi. Hakanan shine zaɓi mafi ɗorewa a cikin wannan jerin, kodayake hakan yana nufin ba ya naɗewa. Saboda haka, kuna buƙatar nemo wuri na dindindin a cikin ɗaki ko gareji. Duk da haka, idan kuna son adana shi na ɗan lokaci, za a raba shi zuwa sassa biyu.
"Kamfanin Concept 2 ya ɗan fi tsada, amma a gare ni shine mafi kyawun injin tuƙi," in ji malamin motsa jiki Born Barikor. "Na yi horo sosai a kai kuma ina son sa sosai. Yana da sauƙin amfani, yana da madauri masu kyau da kwanciyar hankali, kuma ana iya daidaita shi. Hakanan yana da nuni mai sauƙin karantawa. Idan kuna da ɗan kuɗi kuma kuna shirye ku saka kuɗi a cikinsu, ya kamata ku zaɓi Kamfani na 2."
Bencin motsa jiki yana ɗaya daga cikin na'urori mafi amfani da kuma na asali waɗanda za a iya amfani da su tare da dumbbells don horar da saman jiki, ƙirji da triceps, ko kuma shi kaɗai don motsa jiki na nauyi. Idan kuna neman manyan kayan aikin ɗaga nauyi don gidan motsa jiki na gida, to wannan shine.
Will Collard, jagoran masu horar da gyaran jiki a asibitin Sussex Back Pain, ya fi son Weider Utility Bench saboda yana da cikakken daidaitawa, wanda ke ba da damar yin motsa jiki iri-iri. "Benjin yana da wurare da kusurwoyi daban-daban guda takwas, wanda yake da kyau don horar da dukkan ƙungiyoyin tsoka yadda ya kamata da aminci," in ji shi. Kujera da baya kuma suna aiki ba tare da juna ba, don haka mutane na kowane tsayi da nauyi za su iya zama ko kwanciya a daidai matsayi.
Bencin Weider yana da dinkin kumfa mai yawa da kuma dinkin akwati, wanda hakan ya sa ya zama abin sayayya mai kyau. Motsa jiki da za a iya yi sun haɗa da dips na triceps, dips na lat, squats mai nauyi da kuma crunches na Rasha.
JX Fitness Squat Rack yana da firam mai ɗorewa da ƙarfi tare da kushin hana zamewa wanda ke ba da ƙarin kwanciyar hankali da kuma kare bene daga karyewa. Ragon squat mai daidaitawa yana zuwa tare da garanti na shekaru biyu.
Claire Turpin, mai horarwa ta musamman kuma wacce ta kafa kamfanin motsa jiki na CONTUR Sportswear, ta ba da shawarar a yi amfani da wurin motsa jiki na squat don motsa jiki a gida, tana mai cewa: "Ana iya amfani da shi tare da barbell don squat da matse kafada. Ƙara benci na horo don nau'ikan matse ƙirji ko cikakken motsa jiki." Wannan saitin kuma yana ba ku damar yin ja-ups da hang-ups, da kuma ƙara madauri da madauri don cikakken motsa jiki na ƙarfin jiki."
Will Collard ya ce: “Idan kana neman saka hannun jari a cikin wurin ajiye motoci, zaɓinka zai dogara ne akan sararin da kake da shi da kuma, ba shakka, kasafin kuɗinka. Zaɓi mai rahusa shine siyan wurin ajiye motoci na tsaye. Ta wannan hanyar, yana sa aikin ya yi aiki. An gama kuma zaɓinka ne ka adana kuɗi da sarari.
"Idan kana da sarari da kuɗi don saka hannun jari, zaɓar wani katafaren squat mai ɗorewa da aminci kamar wannan daga JX Fitness akan Amazon zai zama jari mai amfani."
JX Fitness Squat Rack ya dace da yawancin sandunan barbells da benci masu nauyi, wanda hakan ya sa ya zama zaɓi mafi kyau idan aka haɗa shi da Weider Universal Bench da ke sama.
Idan kuna buƙatar dumbbells da yawa, Spinlock dumbbells sune mafi araha a kasuwa kuma kyakkyawan zaɓi ne don fara motsa jiki a gida. Suna buƙatar mai amfani ya maye gurbin farantin nauyi da hannu. Wannan dumbbell na York Fitness ya zo da faranti huɗu masu nauyin 0.5kg, faranti huɗu masu nauyin 1.25kg da faranti huɗu masu nauyin 2.5kg. Matsakaicin nauyin dumbbells shine kilogiram 20. Makulli masu ƙarfi a ƙarshen suna hana allon yin ƙara, kuma saitin ya zo cikin saitin biyu.
"Dumbbells suna da kyau wajen horar da yawancin ƙungiyoyin tsoka a saman jiki da ƙasa," in ji Will Collard. "Suna ba da zaɓi mafi aminci na horo na 'free weight' fiye da barbells yayin da har yanzu suna ba da juriya mai kyau." Yana son spin-lock dumbbells saboda sauƙin amfani da su.
Kettlebells ƙanana ne, amma motsa jiki kamar juyawa da squats suna aiki ga dukkan jiki. Will Collard ya ce ba za ku iya yin kuskure ba da zaɓin ƙarfe kamar wannan daga Amazon Basics, wanda farashinsa ya kai £23 kawai. "Kettlebells suna da amfani sosai kuma suna da araha," in ji shi. "Suna da darajar jarin da za ku iya yi domin za ku iya yin motsa jiki fiye da dumbbells kawai."
An yi wannan kettlebell na Amazon Basics da ƙarfe mai inganci, yana da madauri da kuma saman da aka fenti don sauƙin riƙewa. Hakanan zaka iya siyan nauyi daga kilogiram 4 zuwa 20 a cikin ƙarin kilogiram 2. Idan ba ka da tabbas kuma kana saka hannun jari a ɗaya kawai, Will Collard yana ba da shawarar yin zaɓin kilogiram 10, amma yana gargadin cewa yana iya zama nauyi ga masu farawa.
Bel ɗin ɗaga nauyi zai iya rage matsin lamba a ƙananan bayanka yayin ɗaga nauyi kuma ya hana bayanka yin tsayi sosai yayin ɗaga nauyi. Suna da matuƙar amfani musamman ga waɗanda suka fara ɗaga nauyi domin suna taimaka maka wajen koya maka yadda ake jan tsokoki na ciki da kuma rage damuwa a bayanka lokacin ɗaga nauyi.
Kyakkyawan wuri don farawa shine Nike Pro Waistband, ana samunsa a cikin girma dabam-dabam kuma an yi shi da yadi mai sauƙi, mai numfashi tare da madauri mai laushi don ƙarin tallafi. "Wannan bel ɗin Nike yana da sauƙi," in ji Will Collard. "Wasu daga cikin zaɓuɓɓukan da ake da su a kasuwa suna da rikitarwa sosai kuma ba dole ba ne. Idan ka sami girman da ya dace kuma bel ɗin ya dace da cikinka, wannan bel ɗin kyakkyawan zaɓi ne."
Ana iya ɗaukar madaurin juriya a hannu kuma an ƙera su don inganta sassauci, ƙarfi da daidaito kuma suna buƙatar iko da kwanciyar hankali. Sau da yawa suna da araha, kamar wannan saitin uku akan Amazon, kuma suna iya aiki da yawancin tsokoki a jiki.
Will Collard ya ce: "Ba za ka iya yin kuskure ba idan ka sayi na'urorin juriya ta yanar gizo, amma za ka buƙaci kayan aiki masu inganci kamar latex. Yawancin na'urorin suna zuwa cikin saiti uku tare da matakan juriya daban-daban. Ana iya amfani da su a cikin nau'ikan tufafi na waje da motsa jiki na ƙasa." jiki. Saitin Bionix akan Amazon shine mafi kyawun nau'ikan da na samu.
Abin da ya sa waɗannan madaurin juriya na Bionix suka shahara shi ne cewa sun fi yawancin madaurin juriya kauri 4.5mm yayin da har yanzu suna da sassauci. Haka kuma za ku sami gwaji na kwanaki 30 tare da dawo da kaya kyauta ko maye gurbinsu.
Ba kamar sauran kayan motsa jiki ba, tabarmar yoga ba za ta ɓatar da asusun bankinka ba kuma za ka iya amfani da ita don motsa jiki a hankali da kuma motsa jiki na HIIT (babban horo na tazara). Lululemon ita ce mafi kyawun tabarmar yoga da kuɗi za su iya saya. Ana iya sake juyawa, tana ba da riƙo mara misaltuwa, farfajiya mai ƙarfi da kuma isasshen tallafi.
£88 na iya zama kamar kuɗi mai yawa don tabarmar yoga, amma ƙwararren masanin yoga Emma Henry daga Triyoga ta nace cewa ya cancanci hakan. "Akwai wasu tabarmar da ta fi araha waɗanda suke da kyau, amma ƙila ba za su daɗe ba. Babu abin da ya fi ɓata rai fiye da zamewa yayin yoga mai sauri na Vinyasa, don haka riƙo mai kyau shine mabuɗin nasara," in ji ta.
Lululemon yana bayar da kushin da kauri iri-iri, amma don tallafawa haɗin gwiwa zan yi amfani da kushin 5mm. Girmansa cikakke ne: ya fi tsayi da faɗi fiye da yawancin tabarmar yoga na yau da kullun, yana auna 180 x 66cm, ma'ana akwai isasshen sarari don shimfiɗawa. Saboda ɗan kauri, na ga wannan shine haɗin da ya dace don HIIT da motsa jiki mai ƙarfi a cikin wandon motsa jiki da na fi so.
Duk da cewa ya fi kauri fiye da yawancin mutane, bai yi nauyi sosai ba a kan kilogiram 2.4. Wannan shine babban iyakar nauyin da zan iya kira mai daɗi a ɗauka, amma yana nufin wannan tabarma zai yi aiki sosai a gida da kuma a cikin aji.
Abin da kawai ya rage shi ne ba ya zuwa da bel ko jaka, amma hakan abin takaici ne. A takaice dai, wannan kyakkyawan samfuri ne wanda ya cancanci saka hannun jari.
Za ka iya gane su daga faifan CD ɗin motsa jiki na shekarun 1990. Ƙwallon motsa jiki, wanda aka fi sani da ƙwallon Switzerland, ƙwallon motsa jiki, ƙwallon daidaitawa, da ƙwallon yoga, kayan aiki ne masu kyau don cimma ɓacin ciki. Suna inganta daidaito, sautin tsoka da ƙarfin zuciyar ta hanyar tilasta wa mai amfani ya kiyaye tsakiyar nauyi a kan ƙwallon.
"Kwallon magani yana da kyau don motsa tsokoki na ciki. Ba su da ƙarfi, don haka amfani da ƙwallon magani a matsayin tushe ga katako yana ba ku damar jan hankalin zuciyar ku," in ji kocin gyaran jiki Will Collard. Kasuwar tana da cikakken cikewa, amma yana son wannan ƙwallon motsa jiki ta URBNFit mai tsawon santimita 65 daga Amazon.
Yana da ƙarfi sosai saboda ƙarfinsa na waje na PVC kuma samansa mara zamewa yana ba da kyakkyawan riƙewa fiye da sauran saman. Murfin da ke hana fashewa yana ɗaukar nauyin kilogiram 272, kuma yana zuwa da famfo da matosai guda biyu na iska idan ana buƙatar ƙarin ƙarfi daga baya.
Ya cancanci a saka hannun jari a cikin ingantaccen bindigar tausa don amfani kafin da kuma bayan motsa jiki. Suna taimakawa wajen rage tashin hankali na tsoka da kuma sassauta tsokoki kafin da kuma bayan motsa jiki, suna haɓaka murmurewa na tsoka, da kuma rage MOM—kuma a cikin neman mafi kyawun bindigar tausa, babu wani samfurin da ya kai Theragun Prime.
Ina son tsarinta mai santsi da sassauƙa, maƙallin ergonomic, da sauƙin amfani. Maɓalli a saman na'urar yana kunna na'urar da kashe ta, kuma yana sarrafa girgiza, wanda za'a iya saitawa tsakanin bugun 1,750 zuwa 2,400 a minti ɗaya (PPM). Tare da ci gaba da amfani, tsawon rayuwar batirin yana kaiwa mintuna 120.
Duk da haka, abin da ya sa wannan na'urar ta yi kyau shi ne yadda aka kula da cikakkun bayanai da ke cikin ƙirarta. Duk da cewa yawancin sauran bindigogi suna da sauƙin riƙewa, Theragun Prime yana da riƙo mai siffar alwatika mai lasisi wanda ke ba ni damar isa ga wurare masu wahalar isa kamar kafadu da ƙananan baya. Saitin ya haɗa da haɗe-haɗe guda huɗu. Yana da ɗan ƙara, amma tabbas wannan abin birgewa ne.
Idan kana cikin damuwa game da amfani da bindigar tausa, za ka iya amfani da manhajar Therabody. Yana da shirye-shiryen wasanni na musamman don dumama jiki, sanyaya jiki, da kuma magance matsalolin radadi kamar su ciwon plantar fasciitis da wuyan fasaha.
Kocin gyaran jiki Will Collard ya ce kettlebells su ne kayan aikin motsa jiki mafi amfani kuma waɗanda ba a kimanta su sosai ba. "Kettlebells sun fi dumbbells iya aiki da yawa, wanda hakan ke sa su zama masu araha saboda ba kwa buƙatar nau'ikan kettlebells daban-daban don yin duk darussan," in ji shi. Amma cikakken dakin motsa jiki na gida zai kuma haɗa da nau'ikan kayan aikin ƙarfi da na zuciya da aka ambata a sama.
"Abin takaici, babu wani adadin kayan motsa jiki da zai taimaka maka rage kiba," in ji Collard. "Babban abin da ke haifar da raguwar kiba shine abinci: kuna buƙatar kula da ƙarancin kalori. Duk da haka, duk wani nau'in motsa jiki na zuciya da jijiyoyin jini, kamar injin motsa jiki ko babur mai tsayawa, zai taimaka wajen rage kiba domin zai taimaka wajen ƙona kalori lokacin da kuke cikin ƙarancin kalori." Wannan bazai zama amsar da kuke nema ba, amma idan rage kiba shine babban abin da ke damun ku, wannan labari ne mai daɗi don tabbatar da cewa na'urar motsa jiki mai tsada ce.
Ko kuma kettlebells, in ji Will Collard, saboda suna da amfani sosai. Motsa jiki na Kettlebell yana da ƙarfi, amma yana buƙatar tsokoki na tsakiya don kwanciyar hankali. Shahararrun motsa jiki na kettlebell sun haɗa da crunches na Rasha, tashin hankali na Turkiyya, da layuka masu faɗi, amma kuma za ku iya yin kirkire-kirkire matuƙar kuna cikin aminci.
Daga cashew zuwa almonds, waɗannan sinadarai suna da wadataccen furotin, zare, muhimman sinadarai masu gina jiki da kuma kitse mai lafiya.
An ce sabbin abincin daskararre sun fi na magabata lafiya, amma shin suna da ɗanɗano kamar na gida?
Lokacin Saƙo: Disamba-26-2023