In fact, as early as during the epidemic i sporadically shared my home fitness routine in my circle of friends, compared to the gym, for overtime workers or friends without a gym around the home, home fitness is undoubtedly a relatively free choice.
Although compared to the gym, home fitness whether the richness of the equipment or fitness atmosphere is not comparable, it is more need to test people's self-discipline and persistence to the limit, if you can do these two points, then you can look down the body.
For most people, affected by the space at home and other aspects of objective conditions, it is impossible to arrange the home into a gym rich in equipment, so i share the 12 most commonly used home equipment, to abuse the whole body, similar equipment to choose the best for the general principle.
01丨aerobic equipment
Home cardio fitness equipment is generally treadmill, elliptical machine, fitness machine, rowing machine inside 4 choose 1 or 4 choose 2, i personally prefer the rowing machine, treadmill and elliptical machine is good, but according to the observation of friends around to buy treadmill (not necessarily accurate), 10 people inside only two or three people will adhere to regular use, most people will start to use a few times, slowly put there to dust, and over time either hang idle fish out, or send people. In fact, this phenomenon is not difficult to understand, before buying is mainly psychological, feel that with the treadmill will certainly be able to practice their good body, but the actual impact of the cold atmosphere at home, coupled with the determination of the fitness is not so extremely eager to give up is only a matter of time, in addition to running at home, there is also the possibility of nuisance, out running is actually more fragrant. Fitness machine is not much, if there are elderly people at home can consider buying them a rowing machine is i think relatively practical, in addition to violent rowing exercise the upper and lower extremities of the body, waist and abdomen, back and other muscles, but also can do suction belly, is a relatively interesting and suitable for both young and old equipment, the key is that compared with several other devices, not very space.
02丨yoga mat
Strictly speaking, the yoga mat is not considered equipment, at best an auxiliary class of equipment, but is almost essential equipment for home fitness, with a yoga mat can do a variety of unarmed or holding a ball roll abdomen, a variety of ground movements, a variety of flat support, yoga mat mainly play a strong breathable, effective blocking ground cold, strong grip anti-slip force, etc., on the human skin and training safety have some help.
03丨yoga ball
With a yoga mat, then with a yoga ball, as the core training-based fitness equipment, yoga ball can help you practice all over the body, with the yoga mat can do yoga ball buttocks absorption abdomen, yoga ball flat, yoga ball push-ups, yoga ball abdominal roll, etc., using the yoga ball can also do turning movements, squat lifting movements, etc., yoga ball movements seem simple, but many need to control the balance of the movement, without a certain core the foundation is also very difficult to complete the standard.
04丨dumbbells
The dumbbells can be called all-purpose fitness equipment, waist, shoulders, back, chest, upper and lower extremities can be practiced to almost no dead angle, the general cost of the whole set of home dumbbell rack is not very high, a few hundred dollars to get started, a better may be thousands of the dumbbell bench is almost perfect.
05丨kettlebell
The actual dumbbell is not necessary compared to the dumbbell, but the conditions can also be entered, although the squat, arrow bow, stretching and other movements can be completed, but some movements such as the practice of the waist and abdominal dumping kettlebell, dumbbell can not be completely replaced, dumbbell in the biceps, triceps training is better than kettlebell, but kettlebell easy to grip, more suitable for explosive force-related training.
06丨sit-up board
Most people buy sit-up plates are used to do sit-ups, but most people's sit-up posture is actually wrong, which also once made the most original abdominal exercise was cold, but a variety of abdominal exercise in various app and gym is very popular, in fact, not sit-ups can not do, as long as the mastery of the posture essentials, it is still one of the most effective movement of the abdominal muscles.
The correct sit-up position should be the body lying flat, knees curled into about 90 degrees, the back close to the support surface. With the strength of the abdomen, the head and upper body slowly leave the support surface, the recovery process is also slow and do not completely return to lying flat, the body and the ground is about 15 degrees best, the most critical place is also the majority of people's mistakes is the process of hands behind the head, which will cause great pressure on the neck, the correct approach is to hold the hands lightly on the side of the ears, or hands on the chest.
In addition to sit-ups, multi-functional supine board can also be completed more movements, such as supine board with a pull rope can also do supine pull rope, with a spring can also do spring assist, in addition to the prone back, upward slanting reverse abdominal curl, etc. Are very good exercise waist and abdominal movements.
07丨belly wheel
In the home fitness equipment or street health professionals, abdominal wheel is undoubtedly one of the most commonly used and symbolic strength of the equipment, abdominal wheel on the test of waist and abdominal strength is very big, beginners are recommended to start practicing from the kneeling position, after a certain basis can try to stand against the wall and then slowly get rid of the dependence on the wall, wait until you master the essentials and achieve a certain degree of control, you can challenge the feet together and high downward sloping abdominal wheel, or even to more more difficult posture challenge, in the daily fitness process, i will generally be 10 as a group, each time 4 groups as one of the abdominal abuse movements.
08丨abdominal discs
The abdominal plate is basically home based, is a recent years began to appear but still relatively niche equipment. The abdominal plate can basically complete most of the movements of the abdominal wheel, but also to do more extension, overall than the abdominal wheel difficulty factor is slightly larger, but the shoulders, abdomen, chest, back and other core muscle groups have a better stimulating effect, in addition to the abdominal plate in the application process will generally be a combination of movements, such as the abdominal plate suck abdominal buttocks plus push-ups on the same time exercise to the abdomen, chest, shoulders and back and other parts, compared to the abdominal wheel. The key to the use of the abdominal disc is to control the stability of the four wheels!
09丨elastic band
Elastic bands, also called resistance bands, are very suitable for home use, according to the strength of the elastic band size, it can be said that both men and women eat. The elastic band to a certain extent can replace the dumbbell to do arm flexion, but also to roll the abdomen training legs training shoulders and back, but most people buy elastic band is a momentary fever, i'm afraid that not many insist on using, one is the elastic band fixed elasticity is not well adjusted, and then the use of the body is certainly not dumbbells, ropes and other gym equipment, but after all, it is home, as long as the mastery of force skills, but also considered a high sex ratio equipment.
10丨foam axis
Foam axis, also known as yoga pillar, made of high-purity eva material, light weight, cushioning elasticity, can help practitioners to complete the balance of the movement. The foam shaft not only extends the muscles and tendons, but also increases the flow of blood and soft tissue circulation. Especially after speed training, long-distance running, the hard legs will be a great degree of relief.
In addition to massage, loosen the role of the tendons, foam axis can also be completed with the help of dumbbell bench, yoga mat, etc. Some abdominal suction or abdominal movements, girls practice squats also used, home foam axis combination (yoga pillar, massage bar, press the foot wheel, fascia ball, yoga wheel wheel, etc.) in the completion of fitness movements can almost relieve the whole body fatigue.
11丨push-up bracket
In the early years, push-ups are the most common movement of my chest exercise, but also due to the irregularities of the movement, and later wrist pain, although the most time a breath can do about 150, but later understood that the wrist joint if greater than 90 degrees will have the risk of wrist injury, and the use of push-up bracket can be a good protection of the wrist, and the use of push-up bracket, the body can be deeper, the movement is greater, the stretch effect is better. Action amplitude is greater, stretching effect is better, stability is also better, many street health professionals even use push-up brackets to do the russian jerk, of course, if only the push-up needs, sometimes you can use dumbbells instead.
12丨pull-up machine
The actual fact is that if you have a single or two bars in the community, i don't really recommend a home configuration pull-up machine. The current online fire is the kind of wall without punching the single bar pull-up device, relying on the extrusion of adjusting screws fixed in the wall or door frame, this single bar is actually still unsafe, accident more, in addition to the wall or door frame if not used properly, or there is a risk of damage. Another simple version of the single and double bar pull-ups although the base of the space, but placed at home or some of the area, if the family has a villa, simply buy a gym kind of commercial.
The above should be the most practical of the current home fitness equipment, in addition to some traditional equipment such as arm bars, pullers, etc. Are also basically left out, although arm bars launched a hydraulic type, to a large extent to solve the safety problem, but from the application of the equipment itself is not the optimal choice of scenarios, pullers are also the same there are greater safety risks, and steppers, twisting machine these, to be honest, the concept greater than the actual, it is not recommended to buy to stand space!
The choice of home fitness equipment must be to exercise the purpose and parts of the premise, taking into account safety factors, living environment, economic conditions and other factors, not blind, not greedy, not the pursuit of form, fully combined with the premise of outdoor fitness equipment, so that the home fitness more free!
