Kei te titiro mātou ki ngā taputapu whakapakari tinana kāinga pai rawa atu mō te tau 2023, tae atu ki ngā mīhini hoe pai rawa atu, ngā pahikara whakakori tinana, ngā mīhini oma, me ngā whāriki yoga.
E hia o tātou kei te utu tonu i ngā utu mema ki tētahi whare takaro kāore anō kia tae atu i roto i ngā marama? Kua tae pea te wā kia mutu te whakamahi, kia haumi ki ngā taputapu whare takaro kāinga pai rawa atu? Mā te whakakori tinana i te kāinga i runga i tētahi mīhini oma atamai hou, i tētahi pahikara whakakori tinana, i tētahi mīhini hoe rānei, ka taea e koe te penapena moni mō te wā roa. Engari me mōhio koe ki ngā taputapu, pērā i ngā taumaha me ngā dumbbell, ka taea te hoko i te utu iti.
Kua whakamatautauria e te wāhanga taunakitanga a te Telegraph ngā rau o ngā mīhini whakakori tinana kāinga i roto i ngā tau, ā, kua kōrero ki ngā tohunga whakapakari tinana maha. I whakaaro mātou kua tae ki te wā ki te whakakotahi i ngā mea katoa ki roto i tētahi aratohu motuhake kia rite ki tētahi tahua, me ngā utu mai i te £13 ki te £2,500.
Ahakoa kei te whakaiti koe i tō taumaha, kei te whakapakari tinana, kei te hanga uaua rānei (me whakamahi anō hoki koe i te paura pūmua me ngā pae), kei konei ngā arotake me ngā taunakitanga katoa mō ngā taputapu manawa pai rawa atu, ngā taputapu hiki taumaha tae atu ki ngā kettlebell me ngā whitiki ātete, me ngā taputapu yoga pai rawa atu. Mena kei te hiahia wawe koe, anei tētahi tirohanga poto ki ā mātou hoko pai e rima:
Kua kohia e mātou ngā taputapu pai rawa atu, mai i ngā mīhini oma ki ngā whāriki yoga, ā, kua kōrero ki ngā tohunga o te umanga. I tirohia e mātou ngā āhuatanga pēnei i ngā rauemi kounga, te kakau, ngā āhuatanga haumaru, te ergonomics me te ngāwari o te whakamahi. He mea nui anō hoki te rahi kiato. Kua whakamatautauria katoatia ēnei e mātou, kua tūtohutia rānei e ngā tohunga.
Ko ngā mira hikoi tētahi o ngā taputapu whakakori tinana kāinga tino rongonui, ā, tino utu nui hoki, nō reira he mea nui kia tika te whiriwhiri. E taunaki ana a Alex Boardman, te kaiwhakaora tinana o te NHS me te Aston Villa FC, i a NordicTrack nā te māmā o te pūmanawa kua whakauruhia.
"He tino āwhina ngā mīhini wīra me te whakangungu wā poto mō te whakarite i tō whakangungu," te kī a Alex. "Ka taea e koe te whakapai ake i te nekenekehanga me te hauora i roto i te taiao whakahaeretia." Ko NordicTrack te mea kei runga rawa i te rārangi o ngā mīhini wīra pai rawa atu a The Daily Telegraph.
Kei te Commercial 1750 te urunga o te Runner's Flex i runga i te papa, ka taea te whakarite kia tautokohia te pānga, kia whakatauira rānei i te oma rori tūturu, ā, ka taea hoki te whakauru atu ki a Google Maps, ko te tikanga ka taea e koe te whakatauira i te oma o waho i ngā wāhi katoa o te ao. He awhe piki whakamiharo tōna mai i te -3% ki te +15% me te tere teitei o te 19 km/h.
Ina hoko koe i tēnei mīhini oma, ka whiwhi hoki koe i tētahi ohaurunga ā-marama ki a iFit, e tuku ana i ngā akomanga whakangungu rumaki ā-tono me te wā-tūturu (mā te mata pa HD 14-inihi) e whakarite aunoa ana i tō tere me tō pikinga i a koe e oma ana. Kāore he take e wātea ai: hono noa i ō paneoro oma Nihokikorangi ka whakangungu me tētahi o ngā kaiwhakangungu tino pai a iFit.
He pahikara whakakori tinana hono utu iti te Apex Smart Bike. Inaa, i roto i tā mātou whakarāpopototanga o ngā pahikara whakakori tinana pai rawa atu, i whiriwhiria e mātou i te Peloton. He iti ake te utu nā te mea kāore he mata pa HD. Engari, he pūmau papahiko kei reira hei hono atu i tō papahiko, i tō waea rānei, hei rere akoranga mā te taupānga.
Ko ngā kaiako Piritana o Boom Cycle Studios i Rānana e whakaako ana i ngā akomanga kounga pai, mai i te 15 meneti ki te haora, me te kaha, te ngāwari me ngā mahi whakakori tinana e pai ana mō te hunga tīmata. He pai ake pea te Apex mō ngā kaieke pahikara o roto, o waho hoki i te hunga e hiahia ana ki te whakakori tinana, nā te mea kāore he huarahi hei whakatauira i te eke pahikara o waho.
Mō te hoahoa, he ātaahua te pahikara Apex kia uru (tata) ki roto i tō rūma noho, nā tōna rahi kiato (4 putu te whānui, 2 putu te whānui) me ngā tae e whā. He rihi waea ahokore tōna, he pupuri papahiko mō ngā mahi rere, he pupuri pounamu wai me te whata taumaha (kāore i roto, engari he £25 te utu). Ko te mea pai rawa atu he tino pakari, ā, kāore e nekeneke ina eke pahikara koe.
Ahakoa he māmā noa iho, ā, he tino māmā hoki te wira rere, he whānui te whānuitanga o te tōia. He papatahi te rohe, he marino, ā, he iti ake te tūponotanga kia puta he tautohetohe ki ngā hoa noho tata, he pai mō te whakawhanake whare noho. Ko te mea pai rawa atu ko te whakakotahitanga o ngā pahikara Apex.
Ko ngā mīhini hoe ngā mīhini manawa pai rawa atu hei haumi, e ai ki te kaiwhakangungu whaiaro a Claire Tupin, ko te Concept2 Rower kei te tihi o te rārangi o ngā mīhini hoe pai rawa atu a The Daily Telegraph. "Ahakoa ka taea e koe te oma, te eke pahikara rānei i waho, ki te hiahia koe ki te tahu kaora me te whakangungu tinana katoa i te kāinga, he kōwhiringa mohio te mīhini hoe," te kī a Claire. "He mahi whai hua te hoe, he mahi whānui e whakakotahi ana i te mahi manawa hei whakapai ake i te manawanui me te whakapakari i ngā uaua puta noa i te tinana. Ka mahi i ngā pakihiwi, ngā ringa, te tuara, ngā puku, ngā huha me ngā kuao kau."
He tino marino te Concept 2 Model D, pērā i te mea ka taea e te kaihoe waka rererangi. Mena kua tae koe ki te whare takaro, tera pea kua tūtaki koe ki tēnei mīhini hoe. Koinei hoki te kōwhiringa tino pakari i runga i tēnei rārangi, ahakoa ko te tikanga kāore e piko. Nō reira, me kimi e koe he wāhi pumau i roto i tētahi rūma wātea, i tētahi karāti rānei. Heoi, ki te hiahia koe ki te penapena mō tētahi wā, ka wehea kia rua ngā wāhanga.
"He iti ake te utu o te Concept 2, engari ki ahau nei koia te mīhini hoe pai rawa atu," te kī a te kaiako whakapakari tinana a Born Barikor. "He maha ngā whakangungu kua mahia e au mōna, ā, e tino pai ana ahau ki a ia. He ngāwari ki te whakamahi, he pai hoki ngā kakau me ngā whitiki waewae, ā, ka taea te whakarite. He ngāwari hoki te pānui i te whakaaturanga. Mena he iti tāu moni, ā, kua rite koe ki te haumi moni ki roto, me whiriwhiri e koe te Concept 2."
Ko te paepae whakakori tinana tētahi o ngā taputapu tino maha ngā whakamahinga, ā, he tino taketake hoki, ka taea te whakamahi me ngā dumbbell hei whakangungu i te tinana o runga, te uma me te triceps, hei whakangungu rānei i a ia anō mō ngā mahi whakakori tinana. Mena kei te rapu koe i ngā taputapu hiki taumaha nui ake mō tō whare takaro tinana, koinei tēnei.
E pai ake ana ki a Will Collard, te kaiako matua mō te whakaora i te Whare Hauora Mamae Tuara o Sussex, te Weider Utility Bench nā te mea ka taea te whakarite katoa, ka taea ai te whānuitanga o ngā mahi whakakori tinana. "E waru ngā tautuhinga me ngā koki rerekē o te paepae, he mea tino pai mō te whakangungu i ngā rōpū uaua katoa me te whai hua me te haumaru," tana kī. Ka mahi motuhake hoki te nohoanga me te tuara tetahi ki tetahi, kia taea ai e te hunga katoa o ngā teitei me ngā taumaha katoa te noho, te takoto rānei i te tūranga tika.
Kei te paepae Weider ngā tuitui pahuka matotoru me ngā tuitui pouaka, he mea tino pai tēnei. Ko ētahi o ngā mahi whakakori tinana pea ko ngā triceps dips, ngā lat dips, ngā weighted squats me ngā Russian crunches.
Kei te JX Fitness Squat Rack he anga maitai pakari, whakakahangia me ngā papa ārai-paheke e whakarato ana i te pumau me te tiaki i tō papa mai i ngā rakuraku. E rua tau te roa o te whakamana mō te whata squat ka taea te whakarite.
E taunaki ana a Claire Turpin, he kaiwhakangungu whaiaro me te kaiwhakaū o te waitohu whakapakari tinana CONTUR Sportswear, i tētahi whata piko mō te whare takaro kāinga, me te kī: "Ka taea te whakamahi me te paepara mō ngā piko me ngā pēhi pakihiwi. Tāpirihia he paepae whakangungu mō ngā momo pēhi uma, ngā momo mahi katoa rānei." taura. Mā tēnei huinga ka taea e koe te mahi i ngā hiki-ake me ngā hiki-ake kauae, me te tāpiri i ngā whitiki ātete me ngā whitiki mō te whakangungu kaha tinana katoa."
E kī ana a Will Collard: "Ki te hiahia koe ki te hoko i tētahi whata tū, ka whakawhirinaki tō whiringa ki te wāhi e wātea ana, me tō tahua anō hoki. Ko tētahi whiringa iti ake te utu ko te hoko i tētahi whata tū. Mā tēnei, ka oti te mahi. Kua oti, ā, nāu te whiringa ki te penapena moni me te wāhi."
"Ki te mea kei a koe te wāhi me te moni hei haumi, he haumitanga whai hua te whiriwhiri i tētahi whata noho pakari ake, haumaru ake hoki pēnei i tēnei mai i JX Fitness i runga i a Amazon."
He hototahi te JX Fitness Squat Rack ki te nuinga o ngā pae me ngā paepae taumaha, he mea tino pai ina honoa ki te Weider Universal Bench i runga ake nei.
Mena e hiahia ana koe ki ngā dumbbell maha, ko ngā dumbbell Spinlock te momo tino utu iti i te mākete, ā, he kōwhiringa pai mō te tīmata i tētahi whare takaro kāinga. Me whakakapi ā-ringa ngā pereti taumaha e te kaiwhakamahi. Kei roto i tēnei dumbbell York Fitness ngā pereti taumaha e whā 0.5kg, ngā pereti taumaha e whā 1.25kg me ngā pereti taumaha e whā 2.5kg. Ko te taumaha mōrahi o ngā dumbbell he 20 kg. Mā ngā raka kaha o ngā pito ka ārai i te haruru o ngā papa, ā, e rua ngā mea e wātea ana i roto i te huinga.
"He pai ngā dumbbell mō te whakangungu i te nuinga o ngā rōpū uaua o te tinana o runga me te tinana o raro," te kī a Will Collard. "He pai ake te whakangungu taumaha kore utu i ngā barbell, ā, he pai tonu te ātete." He pai ki a ia ngā dumbbell spin-lock nā te mea he maha ngā whakamahinga.
Ahakoa he iti noa ngā kettlebell, engari ka whakamahia e ngā mahi whakakori tinana pēnei i te tūpeke me te piko te tinana katoa. E ai ki a Will Collard, kāore e hē te whiriwhiri i tētahi mea rino pēnei i tēnei mai i Amazon Basics, he £23 noa iho te utu. "He tino maha ngā whakamahinga o ngā Kettlebell, ā, he tino ohanga hoki," tana kī. "He pai te haumi nā te mea he maha atu ngā mahi whakakori tinana ka taea e koe te mahi i tua atu i ngā dumbbells anake."
He rino maka kounga teitei tēnei kettlebell Amazon Basics, he kakau porowhita tōna, ā, he mata peita hei pupuri ngāwari. Ka taea hoki e koe te hoko taumaha mai i te 4 ki te 20 kg i roto i ngā pikinga 2 kg. Mena kāore koe i te tino mōhio, ā, kotahi anake te mea e hiahia ana koe ki te hoko, ka tūtohu a Will Collard kia whiriwhiria te kōwhiringa 10kg, engari ka whakatūpato pea he taumaha rawa mō te hunga tīmata.
Ka taea e te whitiki hiki taumaha te whakaiti i te pēhanga ki tō tuara o raro i te wā e hiki ana i ngā taumaha, ā, ka ārai i tō tuara kei totoro nui i te wā e hiki ana i ngā taumaha. He tino āwhina ēnei mō te hunga hou ki te hiki taumaha nā te mea ka āwhina i a koe ki te ako me pēhea te whakamahi i ō uaua puku me te whakaiti i te ahotea ki tō tuaiwi i te wā e hiki ana i ngā taumaha.
He wāhi pai hei tīmatanga ko te Nike Pro Waistband, e wātea ana i roto i ngā rahi rerekē, ā, he mea hanga mai i te papanga totoro māmā, e āhei ana ki te manawa, me ngā whitiki rapa hei tautoko. "He tino māmā tēnei whitiki Nike," te kī a Will Collard. "Ko ētahi o ngā kōwhiringa kei te mākete he tino uaua, ā, kāore e hiahiatia. Ki te whiwhi koe i te rahi tika, ā, ka tau pai te whitiki ki tō puku, he kōwhiringa pai tēnei whitiki."
He mea kawe ngā whitiki ātete, ā, he mea hanga hei whakapai ake i te ngāwari, te kaha me te taurite, ā, me whakahaere me te pumau. He iti te utu, pērā i tēnei huinga e toru i runga i a Amazon, ā, ka taea te whakamahi i te nuinga o ngā uaua o te tinana.
E kī ana a Will Collard: "Kāore e hē te hoko i ngā whitiki ātete ipurangi, engari me whai rauemi kounga teitei pērā i te rapa. Ko te nuinga o ngā huinga e toru ngā huinga me ngā taumata ātete rerekē. Ka taea te whakamahi i roto i ngā momo kākahu o waho me ngā whakangungu tinana o raro." tinana. Ko te huinga Bionix i runga i a Amazon te whānuitanga pai rawa atu kua kitea e au."
Ko te mea e motuhake ai ēnei whitiki ātete Bionix, he 4.5mm te matotoru atu i te nuinga o ngā whitiki ātete, engari he ngāwari tonu. Ka whiwhi hoki koe i tētahi whakamātautau 30-rā me te whakahokinga kore utu, te whakakapinga rānei.
He rerekē ki ētahi atu taputapu whakapakari tinana, kāore te whāriki yoga e pau i tō putea putea, ā, ka taea e koe te whakamahi mō ngā whakangungu puhoi me ngā whakangungu HIIT (whakangungu wā roa). Ko Lululemon te whāriki yoga pai rawa atu ka taea te hoko mai i te moni. Ka taea te huri, ka whakarato i te pupuri tino pai, he mata pumau, ā, he nui te tautoko.
Ahakoa te ahua nui o te £88 mō te whāriki yoga, e kī ana te tohunga yoga a Emma Henry o Triyoga he pai te utu. "He iti ake te utu o ētahi whāriki he pai, engari kāore pea e roa te wā. Kāore he mea e whakarihariha ake ana i te paheke i te wā e tere haere ana te yoga Vinyasa, nō reira ko te pupuri pai te mea nui ki te angitu," tana kī.
He maha ngā matotoru o ngā papa Lululemon, engari mō te tautoko hononga ka whiriwhiria e au te papa 5mm. He rahi tino tika: he roa ake, he whānui ake i te nuinga o ngā whāriki yoga paerewa, he 180 x 66cm te ine, arā, he nui te wāhi hei totoro atu. Nā te matotoru ake o te hanganga, ki ahau nei koinei te huinga tino pai mō te HIIT me te whakangungu kaha i roto i aku rekereke whakangungu tino pai.
Ahakoa he matotoru ake i te nuinga, kāore i te tino taumaha, 2.4kg te taumaha. Koinei te rohenga teitei o te taumaha e kīia ana e au he mea whakamarie ki te kawe, engari ko te tikanga ka pai te mahi a tēnei whāriki i te kāinga me te akomanga.
Ko te ngoikoretanga anake, kāore he whitiki, he putea rānei e haere mai ana, engari he tino hē tēnā. He hua pai rawa atu tēnei, ā, he pai te haumi.
Tērā pea ka mōhio koe ki ēnei mea mai i ngā CD whakangungu o ngā tau 90. He taputapu pai ngā pōro whakangungu, e mōhiotia ana ko ngā pōro Swiss, ngā pōro whakaora, ngā pōro taurite, me ngā pōro yoga, hei whakatutuki i te puku pakaru. Ka whakapai ake i te taurite, te whakapakari uaua me te kaha o te puku mā te akiaki i te kaiwhakamahi kia mau tonu te pokapū taumaha ki runga i te pōro.
"He tino pai ngā pōro rongoā mō te whakangungu i ō uaua puku. Kāore e pumau, nō reira mā te whakamahi i te pōro rongoā hei turanga mō te papa ka taea e koe te whakamahi i tō uho," te kī a te kaiako whakaora tinana a Will Collard. Kua tino ki tonu te mākete, engari e pai ana ia ki tēnei pōro whakakori tinana URBNFit 65cm mai i Amazon.
He tino pakari tēnei nā te mea he pakari te mata o waho o te PVC, ā, he pai ake te mau o te mata kore-paheke i ērā atu mata. Ka taea e te taupoki ātete-pahū te tautoko i te taumaha tae atu ki te 272 kirokaramu, ā, kei roto hoki he papu me ngā mono hau e rua mēnā ka hiahiatia he whakakaha i muri mai.
He mea tika kia haumi ki tētahi pū mirimiri pai mō te whakamahinga i mua me muri i te whakangungu. Ka āwhina ēnei ki te whakamamae i te pēhanga uaua me te whakangāwari i ngā uaua i mua me muri i te whakangungu, ka whakatairanga i te whakaora uaua, ka whakaiti i te MOM—ā, i roto i tā mātou rapunga mō te pū mirimiri pai rawa atu, kāore he hua e tata ana ki a Theragun Prime.
He tino pai ki ahau tōna hoahoa ātaahua, ngāwari, tōna kakau ergonomic, me te ngāwari o te whakamahi. Mā te pātene kei runga o te taputapu ka tahuri, ka whakaweto hoki i te taputapu, ā, ka whakahaere hoki i te wiri, ka taea te whakarite i waenga i te 1,750 me te 2,400 ngā pao ia meneti (PPM). Mēnā ka whakamahia tonutia, ka roa te ora o te pākahiko ki te 120 meneti.
Heoi, ko te mea e rawe ai tēnei taputapu ko te aro nui ki ngā taipitopito e uru ana ki roto i tōna hoahoa. Ahakoa he ngāwari te pupuri o te nuinga o ngā pū kē atu, he tapatoru patent te pupuri o te Theragun Prime e āhei ai ahau ki te toro atu ki ngā wāhi uaua ki te tae atu pērā i ngā pakihiwi me te tuara o raro. E whā ngā taputapu kei roto i te huinga. He paku haruru, engari he tino uaua rawa atu tēnā.
Mena kei te mataku koe mō te whakamahi i te pū mirimiri, ka taea e koe te whakamahi i te taupānga Therabody. He kaupapa hākinakina motuhake āna mō te whakamahana, te whakamatao, me te rongoā i ngā mate mamae pēnei i te plantar fasciitis me te technical neck.
E ai ki te kaiako whakaora tinana, a Will Collard, ko ngā kettlebell te taputapu whakakori tinana tino whai hua, ā, kāore i te tino arohia. "He maha ake ngā whakamahinga o ngā kettlebell i ngā dumbbell, ā, he iti ake te utu nā te mea kāore koe e hiahia ki ngā taumaha kettlebell rerekē hei mahi i ngā whakakori tinana katoa," tana kī. Engari ka uru atu hoki ki tētahi whare takaro tinana whānui ngā momo taputapu kaha me te manawa kua whakahuatia ake nei.
"Engari, ahakoa te nui o ngā taputapu whakakori tinana e kore e āwhina i a koe ki te whakaiti i tō taumaha," te kī a Collard. "Ko te kai te mea matua mō te whakaiti taumaha: me pupuri tonu e koe te iti o te kaora. Heoi, ko tetahi momo whakakori tinana, pērā i te mīhini oma, te pahikara tū rānei, ka āwhina i te whakaiti taumaha nā te mea ka āwhina i te tahu kaora i a koe e iti ana te kaora." Ehara pea tēnei i te whakautu e rapu ana koe, engari ki te mea ko te whakaiti taumaha te mea nui ki a koe, he rongo pai tēnei hei whakatika i te whakamahi i tētahi mīhini cardio utu nui ake.
E ai ki a Will Collard, he maha ngā whakamahinga o ngā kettlebell. He hihiri ngā mahi Kettlebell, engari me whai uaua matua kia pumau ai. Ko ngā mahi kettlebell rongonui ko ngā Russian crunches, ngā Turkish get-ups, me ngā flat rows, engari ka taea hoki e koe te auaha mena ka noho haumaru koe.
Mai i te nati kāhew ki te aramona, he nui te pūmua, te muka, ngā matūkai iti me ngā ngako hauora i roto i ēnei matūkai.
E kiia ana he hauora ake te whakatipuranga hou o ngā kai tio i ō rātou mua, engari he rite tonu te reka ki te mea i mahia i te kāinga?
Wā tuku: Hakihea-26-2023