ʻO ka hoʻololi maʻalahi hiki iā ʻoe ke hana i kāu hoʻolālā hoʻoikaika kino ke hana ʻoe mai nā lako hoʻomaʻamaʻa home ʻo ka hoʻomaka ʻana i kou lā me kahi cardio.No ka hoʻonui i ka metabolism, e hana ma mua o ka ʻaina kakahiaka.
Makemake ʻoe e hoʻomaʻamaʻa pinepine akā ʻaʻole makemake ʻoe e uku no kahi lālā haʻuki a i ʻole nā papa hoʻoikaika kino kūʻai?ʻAʻohe mea e kala ʻia!ʻO kēia mau hoʻomaʻamaʻa home a me nā mea hana hoʻomaʻamaʻa maikaʻi loa e ʻae iā ʻoe e hoʻokuʻu iā ʻoe me ka ʻole o ka pono o kahi lālā gym.
He mea maikaʻi ka hana ʻana no kou olakino noʻonoʻo a kino.Hiki iā ʻoe ke noho ikaika a olakino ʻole me ka haʻalele ʻole ʻana i kou hale me nā lako hale hauʻoli maikaʻi loa.ʻO ka loaʻa ʻana o nā lako haʻuki home maikaʻi loa no kou lumi he ala maʻalahi a maʻalahi hoʻi.
ʻO kekahi mea maikaʻi e pili ana i kēia, ʻaʻole pono ke kumukūʻai.ʻOiai paha he hana paʻakikī ke kūkulu ʻana i kahi hale haʻuki home, hiki ke hoʻokō ʻia ma kahi kālā.ʻAʻole pono ʻoe i kahi ākea nui.E noʻonoʻo i kekahi mau mea pono akā haʻahaʻa ke kumu kūʻai.Loaʻa kahi kapuaʻi liʻiliʻi i ka wā e hoʻomaʻamaʻa ana.
Nā lako hana no ka hale haʻuki home
He mea maʻalahi a hoʻomaha ka loaʻa ʻana o kahi hale haʻuki home a nui ka poʻe ʻoliʻoli e moeʻuhane nei e loaʻa kekahi.ʻO ka hoʻonohonoho ʻana i kahi hale haʻuki home, ma kekahi ʻaoʻao, paʻakikī paha akā hiki ke loaʻa.
Nui nā hoʻoholo a me nā kumu e noʻonoʻo ʻia.ʻO ke ʻano o ka hoʻomaʻamaʻa, ka nui, ke kumukūʻai, a me nā ʻōlelo aʻoaʻo mālama ʻana he mau mea koʻikoʻi ia e noʻonoʻo ai i ke koho ʻana i nā mea hoʻomaʻamaʻa home maikaʻi loa.
Nā mea e noʻonoʻo ai
ʻAno Hana
Inā leʻaleʻa ʻoe i ka cardio, ʻoi aku ka maikaʻi o ka hoʻomaʻamaʻa ʻana i ke kaʻa kaʻa a i ʻole ka wili.ʻO nā dumbbells a me nā kettlebells ʻelua o nā mea hana ikaika-hoʻomaʻamaʻa kaulana loa i ka hale haʻuki home.Hoʻohana ka mīkini hoe a i ʻole ka mīkini elliptical i nā hui ʻiʻo like ʻole a hoʻonui i kou puʻuwai no nā hoʻoikaika kino piha.
Nui
Pono ʻoe e noʻonoʻo i ka nui, no ka mea, ʻaʻole nui kāu wahi no nā lako haʻuki home.E noʻonoʻo i ka mīkini ʻeli a me ka hoʻopaʻa ʻana.ʻO nā pūʻali kūpaʻa a me nā ʻōwili ab ʻelua mau mea paʻa a paʻa.E hoʻomanaʻo e pono ana ʻoe i nā lako haʻuki hale liʻiliʻi inā he wahi liʻiliʻi kāu.
Ka malama ana
Pono ka mālama mau ʻana no ka hapa nui o nā mea hoʻoikaika kino.ʻOi aku ka maʻalahi o ka mālama ʻana ma mua o ka mea i manaʻo ʻia;e hoʻomaopopo wale ʻoe i nā koi mālama ma mua o ke kūʻai ʻana i kekahi o ia mea.Pono e hoʻomaʻemaʻe mau ʻia.
Koina
ʻO ka mea hope loa, ʻo ke kumukūʻai o nā lako hale haʻuki hale kahi mea nui e noʻonoʻo ai.ʻO ka mea pōmaikaʻi, inā paha ʻoe ma kahi kālā liʻiliʻi a i ʻole hiki iā ʻoe ke splurge, ʻoi aku ka nui o nā koho i loaʻa.Aia nā ʻāpana haʻahaʻa o nā mea hoʻomaʻamaʻa hiki ke hoʻohana ʻia no nā ʻano hana.
ʻO kou hiki ke loaʻa a hana paha i kāu mau lako ponoʻī e hiki ai iā ʻoe ke hana i nā lako hoʻomaʻamaʻa home piha piha e hoʻokō ai i kāu mau pahuhopu hoʻoikaika kino me ka ʻole pono e hele i kahi hale haʻuki lehulehu i kēlā me kēia manawa.Loaʻa iā ʻoe ke koho o ke kūʻai ʻana i nā mea hana a i ʻole e hana i kekahi hana DIY.I kēlā me kēia hihia, maikaʻi nā mea ʻelua.
Na Lako Home Gym
ʻO ka Lako Haʻi Paʻi Home maikaʻi loa no ka pohō kaumaha
ʻO wai nā mea hana hale hauʻoli maikaʻi loa no ka pohō kaumaha?Inā makemake ʻoe e hoʻemi i ke kaumaha, e ʻimi i nā mīkini hoʻomaʻamaʻa e puhi i ka nui o nā calorie a e noʻonoʻo i nā ʻiʻo a lākou e hana ai.E noʻonoʻo i ke ʻano o ka cardio āu e manaʻo ai e hana i ke koho ʻana i nā mīkini hoʻomaʻamaʻa maikaʻi loa no kāu hale haʻuki home.
ʻO ka wili wāwae
ʻO ka hoʻohana ʻana i nā treadmills kekahi o nā hoʻolālā maikaʻi loa e lilo i ke kaumaha.Hoʻohana ka wīwī i nā ʻiʻo like ʻole i loko o kou kino, e komo pū ana me kāu glutes, hamstrings, quadriceps, core, a me nā keiki bipi.ʻO ka XTERRA Fitness TR150 Folding Treadmill i ʻEleʻele kahi koho maikaʻi loa no ka mea he mea kūʻai ʻole a hiki ke pelu.He mea kūpono ia no ka hale haʻuki home.
Paikikala hoʻoikaika kino
No nā hana aerobic, ʻo ke kaʻa kaʻa hoʻoikaika kino kekahi o nā ʻāpana maikaʻi loa o nā lako haʻuki home.ʻO ke kaʻa kaʻa hoʻoikaika kino kekahi o nā ʻāpana ʻoi aku ka maikaʻi o nā mea hoʻemi kaumaha a hoʻomaʻamaʻa nui i kou mau wāwae.ʻO ke kaʻa olakino olakino a me ka hoʻoikaika kino ʻo Sunny kekahi o nā kaʻa hoʻoikaika kino maikaʻi loa āu e hoʻāʻo ai ma ka home.
Mīkini hoe
ʻO ka mīkini hoe ʻo ia kekahi o nā mea hana hoʻomaʻamaʻa maikaʻi loa no ka hoʻoulu ʻana i nā wahi āpau o kou kino.ʻO nā hamstrings, nā wāwae, a me nā ʻiʻo o ke kino o luna ka mea nui.He ala maikaʻi loa ka mīkini hoe waʻa ʻo Concept 2D e hoʻolilo i ka manawa i kāu hoʻomaʻamaʻa hale.
ʻUkuʻu Mini
ʻO kahi stepper kahi ʻāpana maikaʻi loa o nā lako hale hauʻoli no ka hoʻomaʻamaʻa ʻana a me ka puhi ʻana i nā calorie i kou mau wāwae.ʻO lākou kekahi o nā ʻāpana cardio maikaʻi loa no ka pohō kaumaha ma ka home.ʻO ka Mini Stepper mai Nordic Lifting e hele mai me nā pūʻali kūʻē a me kahi mākaʻikaʻi i kūkulu ʻia e kōkua iā ʻoe me kāu mau haʻuki home.
ʻOla ʻōhua
ʻO ka wili pahu ka mea hoʻoikaika kino maikaʻi loa no kou hale haʻuki home.He mea maikaʻi loa ia a kōkua i ka pohō kaumaha ma ka moe wale ʻana i lalo.Loaʻa i ka Nordic Lifting ka makana maikaʻi loa ma ka roller foam, ʻo ia kahi hopena home kūpono no nā ʻiʻo ʻoʻoleʻa a me ka lomilomi hohonu.
Nā Lako Hoʻomaʻamaʻa Home ʻē aʻe no nā wahi liʻiliʻi
Aia kekahi mau lako kiko'ī kūpono no nā kāne ʻelua.Ma keʻano laulā, ʻo nā dumbbells, nā moena yoga, nā paʻa kūʻē, nā kaʻa kaʻa hoʻoikaika kino, a me nā papa kaumaha kekahi o nā lako hale haʻuki no nā kāne a me nā wahine.
Dumbbells
ʻO nā Dumbbells kekahi o nā mea maʻalahi a liʻiliʻi loa o nā mea hoʻomaʻamaʻa i loaʻa a hele mai i nā ʻano nui a me nā kaumaha.He mea maikaʻi lākou no ka hoʻoikaika ʻana i nā poʻohiwi, nā lima, nā biceps, a me nā triceps.Loaʻa i ka NordicTrack Pick-a-Weight Adjustable Dumbbells kahi mīkini koho paona maʻalahi e hiki ai iā ʻoe ke koho i ka paona kūpono no kāu hoʻomaʻamaʻa.
Nā Pāʻani Kūʻē
Makemake ʻoe i kahi puʻupuʻu pōʻai?Pono e hoʻokomo ʻia kekahi o nā pūʻali i loko o Mark Bell's Sling Shot Hip Circle Sport.E hoʻopili i kāu quadriceps, nā kuʻekuʻe wāwae, a i ʻole nā kuli i ka wā squats, alahaka, a i ʻole ka hele wāwae ʻana e kōkua i kou ʻōpū e ala aʻe.
Nā pūʻali koa kaumaha
He hōʻoia ʻo Tone-y-Bands e hele lōʻihi ke kaumaha.ʻO ke kaumaha o nā pūna leo-y ma waena o 0.5 a me 1 paona, a ʻo kēia ʻaʻahu lima lima waihoʻoluʻu e hāʻawi i kahi kūʻē iki i kahi hoʻomaʻamaʻa maʻamau.
ʻO nā pūʻulu TRX
Ke hoʻopili ʻia i ka pā paʻa a i ʻole ka puka, hoʻololi ka TRX Home2 System i kahi ʻōnaehana hoʻomaʻamaʻa kino piha e kōkua iā ʻoe e ulu i nā ʻiʻo i ka wā e hoʻomaikaʻi ai i kou kū a me ke ʻano.Ma ka hoʻololi ʻana i ke kihi o kou kino, hiki iā ʻoe ke hoʻololi i ke kiʻekiʻe o ka ikaika.
Lepe Kaumaha
Wahi a kekahi noiʻi, hiki ke hoʻohālikelike ʻia ke kaula lele 10 mau minuke me ka jog 30 mau minuke.Hiki i ka WOD Nation Adjustable Weighted Jump Rope ke wehe i 1 paona paona i loko o nā lima.
Poepoe Slam
ʻO ka pōleʻa pā, a i ʻole ka pōpō slam, he ʻāpana o nā mea hoʻomaʻamaʻa koʻikoʻi a puni e hiki ke hāpai ʻia, hoʻolei ʻia, a paʻi ʻia paha no ka hoʻomaikaʻi ʻana i kou ikaika a me ka hoʻomaʻamaʻa.Pono ka Nordic Lifting slam ball i ho'āʻo maikaʻi no kāu cardio, core, a me ka hoʻoikaika kino.
Kettlebell
ʻO ka hoʻoikaika kino punahele a kēlā me kēia kanaka ʻo kettlebells.Hoʻohana ʻia ia no ka hoʻoikaika kino, ka ikaika, a me ka hoʻomaʻamaʻa aerobic.Hāʻawi ka kettlebell i kahi ākea o ka neʻe ʻana o ka ikaika ma kahi wahi ākea, mai nā wāwae wāwae hoʻokahi a hiki i nā kowali.ʻO ka Nordic Lifting kettlebell he mea pono e ho'āʻo i nā mea hana home no kāu cardio a me ka hoʻomaʻamaʻa ikaika.
Poepoe Kaulike
Hoʻoikaika ka Gaiam Total Body Balance Ball iā ʻoe e hoʻomohala i kou mau ʻiʻo koʻikoʻi i ka wā e hoʻokūkū ana i kou kūlana.He mea hana maikaʻi nō hoʻi ia no ka hoʻopololei.
Hoʻomaʻamaʻa Dice
ʻO ka FitLid Exercise Dice, kahi i loaʻa nā hana (e like me ka push-ups a me ka lunges), a me ka rep a me ka hāʻawi manawa, kōkua iā ʻoe e mālama i nā mea leʻaleʻa a hou.
Papa hoʻoikaika kino
He kanakolu mau makahiki ma hope mai, ʻaʻole hoʻohālikelike ka Step High Step Aerobic Platform.No ke aha mai?No ka mea hiki iā ʻoe ke hoʻohana iā ia no ka hoʻomaʻamaʻa aerobic a me ka pahū, ka holomua, ka hoʻomaʻamaʻa ʻana i nā neʻe, a i ʻole ma ke ʻano he pae hilinaʻi.
Yoga Mat
ʻO kahi moena cushioned, e like me ka Sugarmat Dreamcatcher, he mea nui ia no ka hele ʻana i ke kaʻina yoga a i ʻole ke kau ʻana ma hope o ka hoʻomaʻamaʻa koʻikoʻi.
Palaka Yoga
ʻAʻole kōkua wale ka Manduka Recycled Foam Yoga Block iā ʻoe i ka hoʻomaʻamaʻa ʻana i nā yoga kikoʻī ma o ka mālama ʻana i kou kino i ka alignment maikaʻi loa, akā hiki ke hoʻohana ʻia ma ke ʻano he mea hana toning liʻiliʻi.E kau ma waena o kou ʻūhā i kou hele ʻana mai kahi ʻīlio lalo a i luna no ka hoʻoulu ʻana ab.
Kauʻi yoga
Hāʻawi ka nui o nā lima-a me nā wāwae ma ka 7-kapuaʻi Gaiam Restore Multi-Grip Stretch Strap i kahi kikoʻī ma hope o ka hoʻomaʻamaʻa ʻana me ka nānā ʻole i kou pae maʻalahi.
Poepoe Yoga
ʻO ka pōpō yoga he mea maʻamau a hoʻohana mau ʻia i nā mea hoʻomaʻamaʻa.Hoʻohana nui ʻia ia no ka hoʻomaʻamaʻa kumu a me ka ikaika, ʻo ia nā ala maʻamau e hoʻonui ai i ka calorie.
Na apo haʻuki
ʻO nā apo gymnastics kekahi o nā mīkini hoʻomaʻamaʻa home maikaʻi loa i loaʻa.Pono ʻoe i kahi e hoʻoponopono ai, akā ʻo kēlā me kēia wahi me kahi kahua paʻa e hana.Inā ʻoe e ʻimi nei i nā apo gymnastic maikaʻi loa a me nā kaula, ʻo nā mea mai Nordic Lifting he ʻano maikaʻi loa.
Nā Lako Hoʻomaʻamaʻa Home DIY
ʻOiai hiki i kekahi o mākou ke hoʻomaʻamaʻa palekana ma waho - ʻo ia hoʻi, hiki iā mākou ke hahai i nā ʻōlelo maʻamau i ko mākou hele ʻana, holo, a i ʻole kaʻa kaʻa kaʻa - noho ka hapa nui o mākou i nā wahi i hiki ʻole ai i ka lehulehu ke hana cardio waho.Ma kekahi ʻaoʻao, hiki i kekahi poʻe ke hele i waho me ka palekana, akā ʻaʻole pono kēlā mau hana.
ʻO ka hopena, ua lilo ko lākou lumi noho (a i ʻole nā lumi moe, nā basements, a i ʻole kahi wahi ākea o ko lākou mau pā hale) i mau wahi hoʻomaʻamaʻa pōkole a me nā hale haʻuki home no nā poʻe he nui.A inā e wehewehe ana kēlā i kāu hiʻohiʻona, ʻaʻole loaʻa iā ʻoe ka nui o ka leeway e hoʻokolohua.
Inā makemake ʻoe e hoʻokomo i nā lako hoʻoikaika kino home akā ʻaʻole hiki ke loaʻa i nā koho ʻoi aku ka pipiʻi, hiki iā ʻoe ke hoʻāʻo e hana iā ʻoe iho.ʻO kēia nā koho maikaʻi loa i ka wā e mālama ai i ke kālā no ke kūʻai ʻana iā lākou ma hope.
ʻO ka hoʻololi ʻana i kāu kaʻa kaʻa kahiko a hoʻohana ʻole ʻia i kaʻa paʻa paʻa kekahi o nā ʻāpana liʻiliʻi loa o nā lako hana home hiki iā ʻoe ke hana a hoʻohana.Hiki nō hoʻi iā ʻoe ke hana i kekahi mau mea kaupaona manuahi homemade me ka hoʻohana ʻana i nā paipu PVC kahiko a waiho i kahi one a lepo paha i loko no ka hoʻohui ʻana i ke kaumaha.
Hiki iā ʻoe ke hoʻohana i nā ʻōmole soda ʻole e hana i kāu mau dumbbells DIY.No ka hoʻonui i ke kaumaha, pono ʻoe e hoʻopiha i 2 mau hue ʻole me ka wai.He mau mea maika'i no ka hana 'ana i kou mau pōpō slam pono'ī.E hoʻopiha wale iā lākou me ke one a lawa ʻoe e hele.
ʻO ka lawe ʻana
Me ka nui o nā hale haʻuki a me nā lumi hoʻoikaika kino i pani ʻia ma muli o ka maʻi maʻi, he mea koʻikoʻi ia e ʻimi i nā mea hoʻoikaika kino ma ka home no kāu wahi kikoʻī.ʻO nā mea hiki ke kōkua iā ʻoe e neʻe a hoʻomaʻamaʻa ma ka home me ka hāʻule ʻole ma hope o kāu mau pahuhopu hoʻoikaika kino.
ʻO ka loaʻa ʻana o nā lako hoʻomaʻamaʻa home maikaʻi loa a pololei hoʻi ke ala wikiwiki loa e hoʻokō ai i kāu mau pahuhopu hoʻoikaika kino i ka manawa.ʻO wai nā mea hana hale ʻoi aku ka maikaʻi?E pili ana ka pane i kāu mau makemake a me kou makemake.E noʻonoʻo i ke ʻano o ka hoʻomaʻamaʻa āu e hana ai.Ma kēia ala, hiki iā ʻoe ke loiloi i ka ʻoi aku ka maikaʻi a me ke kumukūʻai ʻoi aku ka maikaʻi o nā lako hale haʻuki home no ʻoe.
Mai: NORDIC LIFTING
Ka manawa hoʻouna: Iune-17-2022