With the continuous improvement of people's material living standards, people's demand for healthy life is getting higher and higher, and more and more people are participating in fitness activities. Coupled with the impact of the epidemic, the weather in winter is getting colder, and many people are reluctant to Went to a commercial gym to exercise, they started to build their own home gym, it seems that building a home gym has become a new trend, a new trend.
Many people prefer a home gym to going to the gym because of its many benefits. For example: it is convenient, comfortable, will not be influenced by others, and will not compete with others for equipment. It can also save you a lot of time. If the gym is far from home, you do not need to drive or run to the gym. You can also save a lot of money in the long run because you don't have to pay expensive membership fees and private education fees. Of course, in order to reach your fitness goals, you need to know what type of equipment you should buy to build your home gym. Some equipment must be included in your gym, while others are not. If you are going to be a home gym, here are the 4 most important pieces of equipment you should buy. The equipment takes up as little space as possible, is packable, has a good overall workout, and ensures you have the right equipment for the right fit. exercise. 1. Basic equipment Before we get into heavy-duty strength gear, here are some essentials you should have on hand, such as: yoga mats, dumbbells, and resistance bands. These items should be a must-have in every home gym, no matter what your fitness goals are. A yoga mat is a must for yoga Pilates and stretching, and a resistance band will help build strength and improve your stretch. For body weight training, several dumbbells of the right weight are necessary. 2. Squat rack For fitness enthusiasts who like strength training, the squat rack is an indispensable home gym, and with this equipment, you can easily get a lot of exercises. If the home has the conditions, having a fixed squat rack will be the best choice. Of course, having a folding squat rack will also allow you to properly perform squats, presses, deadlifts, bench presses and many other exercises. It's also beneficial for those who don't have a lot of room for a home gym, as it folds down, allowing you to use the space for other workouts. 3. Fitness stool While many people buy a traditional bench for seated presses, crunches, dumbbell rows, bench presses, and other workouts, it's better to opt for a height-adjustable bench. Adjustable benches usually have wheels, which means you power rack with pulley system can work different muscles depending on your needs, such as incline or incline bench presses. It is also smaller in size compared to traditional benches. So while it allows you to enjoy all your workouts like a traditional gym, you can easily fold and store it when not in use. 4. Horizontal bar For upper body training, the pull-up is the best option, it's the ideal tool to build your body in a short amount of time. All you need to do is install a horizontal bar on the door frame. Focusing on your chest, forearms, biceps, shoulders, and upper back, pull-ups are pretty much everything you need for your upper body. It is also great for beginners and professionals as it is a stress-free workout. Even if it's just one or two pull-ups, you can do as many movements as you want, and you'll build up more stamina over time. Building your own home gym is not an easy task, because everyone has different fitness needs, different training purposes, and there are many kinds of equipment to choose from, the 4 pieces of equipment mentioned above are the essentials you should start preparing for , even in the cold winter, it will not affect your fitness plan. Of course, if you are a beginner, you should consult a professional trainer on how to use these machines to avoid any harm.
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If you feel like you need to exercise but don't want to go to the gym, you can actually consider planning a fitness area at home. Not only does it save costs, but it can also use fragmented time for fitness.
Space If you are exercising at home, you only need to buy some simple fitness equipment. In fact, it does not require a lot of space. If there is a spare room at home, it is best to transform it into a gym. The independent room can not only exercise, but also do some thinking without being disturbed. However, it is best to stay away from the elderly room and children's room to avoid noise pollution. It’s okay if there is no separate room. Now most families do the LDK integrated design, which removes the partitions between the various spaces and virtually increases the overall area of the living room. In this way, the living room can be decorated into a multi-functional area, and aerobic fitness equipment such as a treadmill can be placed. When exercising, you and your family are in the same space for easy interaction. If the fitness area still hopes to have a better view, then you can consider the balcony. With the introduction of the concept of balcony decoration, the era of the balcony as a single drying area has passed, and people are paying more and more attention to the space utilization of the balcony. It is very suitable to transform the balcony into a fitness area, not only has a good view, but also has strong air flow, which is convenient for aerobic exercise. For those who have a patio at home, it's just perfect, creating a feeling of comfort that surpasses that of an outside gym in minutes. First of all, you need to build a sun room to shield from the wind and rain. The area of the terrace is generally large. Treadmills, elliptical machines, and spinning bikes are power rack with pull up bar all arranged, so that you can exercise at home systematically. Moreover, the view of the terrace can be said to be 360° without dead ends. With such a home version of the gym, when friends come, there is an additional play item. Precautions Everyone’s homes are generally floors or floor tiles. When placing fitness equipment, remember to take some protective measures on the ground, such as laying carpets or foam floor mats. On the one hand, it is to protect the ground, and on the other hand, it is to reduce noise. The standard configuration of the gym is a mirror. It is recommended that you install a large mirror at home, mainly to see if your movements are standard. However, from my experience, the biggest role of this mirror may be self-portrait. The most important point is storage. No matter which area of the home you are exercising in, you must do a good job of storage, especially if you have children or the elderly at home. Doing a good job in storage can avoid potential safety hazards. It can be stored in different categories, which not only saves space but also facilitates the next use. If the shoulder is thin, it is easy to be injured when doing some heavy movements, so we should pay more attention to shoulder training during daily training. Shoulder training is generally divided into shoulder muscle fat reduction and muscle gain . So today we will introduce to you a shoulder muscle growth plan, which stimulates shoulder growth from multiple angles. Let's take a look!
No matter which combination you choose, you must first perform a 5-minute aerobic exercise to warm up, preferably with the upper limbs, and do 5-10 minutes of relaxation including stretching after the training. The effect of practicing 3 times a week is the most ideal. 1. Solid ball push-ups-the purpose of this exercise is to strengthen the core strength of the muscles that control the scapula and the body's balance ability. Put your body in a push-up position, with your left hand on the ground. Put your right hand on a 2-4 pound solid ball, keep your body in a straight line from head to toe, and tuck your abdomen. Bend your elbows and lower your body until your elbows are at the same height as your shoulders. Then the straight arms fitness gear olympic bar are supported to restore, and the two arms complete the same number of times as a set. The point of this exercise is to keep the arm on the ball stable and keep the ball directly below the shoulder joint. Do a total of 3 sets, each set of 10-12 reps. 2. Incline push dumbbells-this exercise is an improved form of shoulder push dumbbells, the purpose is to strengthen the scapula stabilizing muscles while reducing the pressure on the shoulder joints. Holding a dumbbell in each hand, sit on a bench inclined 45-50 degrees, tuck in the abdomen, and press the back against the cushion. Place your feet on the ground, shoulder-width apart. Bend your elbows, hold the dumbbells in front of your shoulders, palms forward. Push up the dumbbells firmly so that your hands are above the front of your shoulders. Repeat after a while. The main point of this exercise is to gather the shoulder blades backward and downward, in line with the shoulders, in order to improve the posture of the body. Do a total of 3 sets, each with 12-15 reps. 3. Prone V-shaped lifting dumbbells-this exercise is very effective for improving the back of the shoulder deltoid muscle and the middle part of the trapezius muscle. Raise one end of the bench so that it will not touch the ground while holding the dumbbell. Hold a light weight dumbbell in each hand and lean down on the bench, with both arms hanging down naturally. Straighten your legs together and close your abdomen. The scapula moves closer to the lower middle. Palms inward. Raise your arms diagonally forward until your hands are slightly lower than the upper end of the bench. Stay for 2 seconds and repeat after restoring. When practicing, note that this V-shaped movement is not only for the arm muscles, but also for the shoulder muscles. Therefore, the shoulder blades must be tightened again before each movement. Do a total of 3 sets, each set of 10-12 reps. The leg muscles are the basis for the stability of our lower body, as well as the cornerstone of our usual walking and movement. If there is a problem with the muscles in this part, it will affect many people, so we should usually pay attention to exercise the leg muscles. So what do you know about dumbbell leg muscle training methods? Let's go see it together!
Dumbbell squat The use of dumbbells can help us exercise good leg health. This is recommended for everyone. First of all, because this exercise mainly exercises the thigh muscles and buttocks muscles, the operation method is to use your own hands to hold the dumbbells on both sides of the body or Place the dumbbells at a position higher than your shoulders, and then control them firmly. Let your feet open and shoulder widths the same, your feet are in a figure eight shape, hold your chest up, tighten your back, and bend your knees to squat down. The lowest position, and then the thighs are forced to contract and stand up. This is helpful for us to protect our health. This method can help us to promote the health of the leg muscles. Dumbbell lunge squat When using dumbbells to exercise, you can also try the lat pull down variations method of walking squats. This is also a good choice for us to exercise with dumbbells. First of all, this exercise mainly exercises the hip muscles, quadriceps and biceps. The method of operation is to hold dumbbells with both hands, naturally open your feet, take a step forward with your right foot, bend your knees to bring the knees of the back legs close to the ground, showing a lunge squat state, and switch to the other after one leg is completed It can effectively promote our health. It is something that everyone can try when using dumbbells. It can help us promote good leg muscle health. Prone leg curl This exercise is to practice the biceps femoris. The specific method of operation is to put yourself on a bench, and then use two legs to clamp the dumbbell or tie the dumbbell to your own feet. The calf is in a suspended state. Holding the two ends of the stool with his hands, straighten his legs, and then use his biceps femoris to exert force, bending his calves to the highest point, which will make the biceps femoris in a state of peak contraction. Finally, he stayed and used his tension to restore. As long as you want to train, you have a heart that changes yourself. It is a gym everywhere. I was in touch with the exercise in the early days with the hands-on training, training for more than three years, to my body and physical fitness brought great changes, later found that I really like to exercise, and the subject thought, to make their body further change, I bought a pair of dumbbells and abdominal muscle training benches at home.
Muscle needs to be loaded continuously a. Weight Muscle growth requires sustained weight stimulation, which is also a disadvantage of hand training in the process of muscle enhancement. You start training without training base from the beginning. The stimulation of push ups to squat is fresh. For the body, it is a new load management. In order to adapt to it, you will make changes, and your muscles will grow. But after all, unarmed training has limitations. No matter how you adjust your weight, you can't raise it to a new height. There are only some changes. b. We can adjust my training load by controlling the rest between groups if we can not adjust the weight too much. The shorter the rest between our groups, the stronger the weight bench power rack stimulation of our muscles. We can reduce the rest time between groups to improve the intensity of training when our training weight is not satisfied. Muscles need enough rest and bodybuilding predecessors said that no lost muscle is growing in the gym. Muscle growth is done at home, gym training and hand training are telling you the muscles "Hi guys! You should be bigger! " Hand training can not make your load more and more continuously. Your muscles will tell you that "I can deal with this little thing completely enough, and don't need to be bigger." good rest is not only to stay still and not to move well, which includes good night sleep quality, active recovery after movement, muscle relaxation and muscle stretching. We will use differentiation training in the process of muscle enhancement, because each muscle needs enough rest time. You can't give him continuous stimulation every day. He may play a negative role, and he will not advance or retreat. What is differentiation training, for example, training upper limbs today to train lower limbs tomorrow, chest shoulder and back leg every muscle for one day, this training is differentiation training, which can give you enough rest time for each muscle. I suggest that the differentiation training of upper and lower limbs be used for family muscle training! Nowadays, more and more people like to go to the gym to exercise. The various needs of losing weight, gaining muscle, shaping and exercising muscles, as well as the corresponding exercise methods, make people dazzled. Many people don’t know about the various fitness equipment. how to choose.
Today, the editor will introduce to you how to choose fitness equipment for exercising different muscle groups. Objective: To develop perfect biceps and triceps Main equipment: dumbbell + crank barbell The simplest things are often the most practical things, the process is boring, and the results are gratifying. Changing postures and using dumbbells and barbells can completely allow you to exercise the muscles of the second and third heads. It is best to ask a training partner of similar strength to do it together. Purpose: Pectoral muscle shaping Use the main equipment: barbell, bench press Make it clear that the purpose of your exercise is to build gym package thicker chest muscles, or just to shape a little chest shape, or to develop a certain part of the chest muscles, or to develop the entire chest muscles. After clarifying the purpose, you should consider what movement to practice which part. If the requirements are higher, you must use some equipment to practice, such as: bench press, barbell, bench press, etc. But it has great adjustability. With different grips, the pectoral muscles will be practiced differently. The narrower the grip, the closer the training site is to the inside, you can shape the middle seam of the pectoral muscles, and the wider the grip, you can train the outside of the pectoral muscles. In addition, bending the arms of the parallel bars is an effective action to shape the lower and outer edges of the pectoral muscles. The more important principle of exercise is: "act according to your ability, step by step". If you are not careful, you will be injured and it will be counterproductive. . Purpose: Relieve muscle fatigue, back pain Main equipment: hitting a pear-shaped ball A scarlet pear-shaped ball is installed in the corner of the living room, which is not only beautiful, but also can exercise the body. Many modern cities are "workers". After a period of exercise, the backache, neck pain and other problems caused by prolonged sitting have disappeared. Boxing is a whole-body exercise that pays attention to the coordination of various parts of the body. Through some auxiliary equipment Exercises. For example, hitting a pear-shaped ball or a speed ball can make people’s reactions more agile, and because in the process of hitting, you must pay a high degree of concentration and keep your eyes on the fast-moving hit object, so practice, except Concentration can be improved, and the eyes will become extraordinarily energetic. Anyone who has practiced boxing will tell you the same thing, that is, boxing is much more fun than running, equipment, etc., which are fixed and fixed exercises. In boxing, there are many flexible changes in pace and punching. If you are good at thinking and can win with wisdom, then you will find more fun. Purpose: Exercise the whole body muscles Main equipment: Comprehensive fitness equipment For practitioners with a small family space, the comprehensive fitness machine is not very practical, but for friends with sufficient space and financial strength, a comprehensive fitness machine can fully meet all your needs. At present, the multi-functional fitness machine is already available. It's not very expensive, but it must be equipped with various related accessories. Purpose: lose weight Main equipment: skipping rope + raincoat Rope skipping is the most extensive form of exercise and a good weight loss exercise. It has simple movements and less requirements on venues, equipment, weather, etc. People of all ages can choose different skipping ropes according to their physical conditions. Rope skipping exercise has a significant effect on weight loss, especially helping to reduce excess fat in the legs and buttocks. At the same time, skipping rope can protect the cardiovascular system to a certain extent. Jumping for 5 minutes a day constitutes one section, 5 or 6 periods a day, and 6 days a week. After getting used to it, you can gradually increase the amount. Wearing a close-fitting raincoat will have a multiplier effect. Nowadays, the pace of life is changing faster and faster, causing some friends who love to exercise no time to go to the gym. And for some friends who do not have such a good economic foundation, going to the gym is a relatively large expenditure, so many friends ask if you can exercise without fitness equipment at home?
Below, the editor will tell you how to use the equipment around you for fitness at home: 1. Use the bed substitute mat: you can do abdomen lifting leg, sit-ups, push-ups, ankle pressing, leg splitting and other activities on the bed. 2. Use door frames and tree branches to replace horizontal bars: you can workout cage do pull-ups, abdomen and leg lifts on tree branches and door frames. 3. Use walls and windowsills instead of ribs: do some exercises such as leg presses, shoulder presses, leg kicks, kicks, and handstands against the wall. 4. Use chairs and benches instead of platforms: Put your feet on a chair or board to do push-ups, which increases the difficulty of push-ups. For beginners, you can also hold the chair and bench to do push-up exercises. 5. Use small spaces: do exercises such as high leg raises, short runs, jumping, dumbbells, freehand exercises, shot puts, pullers, etc.
Dumbbell positive grip curl
During the snaking process of the dumbbell is holding, the body also needs to stand, and the back also needs to stop. These are all three activities and must be done. If you can’t stop, you cannot hold the activity. Those who insist on our headgear's guiding line must have collective thoughts in their hearts, and they must go through the actions in their hearts, so that the moment when they are done later will not go wrong. During exercise, the vision of the elbow cannot be moved, but if we twist the dumbbell towards the shoulder, it will probably move a little bit, so we require our range of action to be smaller. Hanging dead weight two-head curl Adjust the Smith equipment to a position that is 5cm away from the ground when you hang it, hold your palms back, and relax your body naturally. At this moment, all parts except your feet are off the ground. When the biceps is exerting force, your wrist rotates to pull up the body. When the forearm is parallel to the ground, it is completed. At this time, it is stable for 3 seconds to increase the stimulation intensity of the biceps. Note that when doing this movement, your head should be straight from below, without bending over and arching your back. Dumbbell one-arm lift Stand with your legs in tandem, lean forward IFAST Olympic weight bumper plates against the back of the chair, hold the dumbbell with your right hand and stretch it to the back of the chair, clamp it with your armpit, and lean against the edge of the back of the chair with your left hand. Exhale, squeeze the dumbbell with your right hand, and slowly bend it until your arm is clamped. After a short stay, the arms unfold and return to the starting point while inhaling. Then exhale and repeat the above actions. Barbell curl Separate the legs, shoulder width or slightly wider, hold the barbell bar with both hands at equal distances, the distance between the hands should be shoulder-width apart, and the center of the fist facing forward. Exhale, slowly bend the barbell upward with the arm until the arm is clamped. After a short stay, slowly unfold the arms to return to the starting point, and inhale at the same time. Then exhale and repeat the above actions. |
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August 2022
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