Many guests hope that we can write a sharing article on home fitness equipment. In fact, our earlier article introduced home fitness equipment. Compared with the gym, for overtime workers or friends who don’t have a gym around their home, home fitness is undoubtedly a more free choice, especially now that the epidemic is rampant, Family fitness will become a more and more popular way of fitness.
Although compared with the gym, home fitness is incomparable in terms of equipment richness and fitness atmosphere. It needs to test people’s self-discipline and adherence to limits. If you can do these two points, you can read the text below.
For most people, affected by the objective conditions of various aspects such as the space at home, it is impossible to arrange the home as a gym with rich equipment, so I share the 12 most commonly used household equipment, so as to easily exercise your muscles all over the body and enjoy the effect of exercising in the health room at home. The principle of selecting the best similar equipment is the best.
01丨 Aerobic Fitness
Family aerobic fitness equipment is generally treadmill, elliptical machine, fitness machine and rowing machine. I prefer rowing machine.
Treadmills and elliptical machines are good, but according to the observation of friends who buy treadmills around (not necessarily accurate), only two or three of the 10 people will insist on using them regularly. Most people will use them several times at first, and slowly put them there to dust. Over time, they can either hang up idle online stations to sell them or give them away.
In fact, this phenomenon is not difficult to understand. Before buying, it is mainly caused by psychology. I think I can practice my good figure with a treadmill. However, due to the cold atmosphere at home and my determination not to have so much desire for fitness, it is only a matter of time to give up. In addition, if I run at home, it may disturb the residents, Running outside is actually a better choice.
The use of fitness machines is even less, and the fitness intensity is not very strong. If there are old people at home, you can consider buying them one to help them exercise, rather than helping you exercise muscles and shape.
Rowing machine is a relatively practical equipment in my opinion. In addition to the muscles of upper and lower limbs, waist, abdomen and back for violent rowing, it can also do abdominal suction. It is a relatively interesting and suitable equipment for all ages. The key is that it does not occupy much space compared with other kinds of equipment.
02丨Yoga Mat
Strictly speaking, the yoga mat is not a device. At best, it is an auxiliary device, but it is also an almost essential equipment for home fitness. With the yoga mat, you can do all kinds of unarmed or ball rolling belly, all kinds of ground movements, all kinds of flat support, etc.
The Yoga mat mainly plays the role of strong air permeability, effectively blocking the cold on the ground, and strengthening the anti-skid force on the ground, It is helpful for human skin and training safety
03丨Yoga ball
With a yoga mat, you can match it with a yoga ball. As a fitness equipment focusing on core training, the yoga ball can help you practice all over your body.
With the yoga mat, you can do yoga ball hip lifting and abdomen sucking, yoga ball flat, yoga ball push ups, yoga ball belly curling, etc.
you can also do rotation and squat lifting with the yoga ball. The yoga ball action seems simple, but many actions that need to control balance are difficult to complete without a certain core foundation.
04丨Dumbbell
Whether it is a gym or a home, dumbbells are undoubtedly one of the essential equipment.
Compared with barbells, dumbbells have the advantages of more space saving, safer and more convenient, and dumbbells can be called all-round fitness equipment.
The waist, shoulders, back, chest, upper and lower limbs can be practiced almost without dead corners. For beginners, the cost of the whole set of household dumbbell rack is not very high.
You can start with hundreds of pieces. Of course, if you want to pursue the exercise effect, you may have to buy some dumbbells with large weight to exercise, so the price will be slightly more expensive.
If you choose better materials, the price may be thousands. With a pair of dumbbell stools, it’s almost perfect.
05丨Kettlebell
Compared with dumbbells, kettlebells are not necessary, but you can choose to buy them if you have conditions.
Although the dumbbell can also complete squats, lunges, bows, stretches and other actions, but some actions, such as the practice of throwing kettlebells at the waist and abdomen, can not be completely replaced.
The dumbbell is better than the Kettlebell in the training of biceps and triceps, but the Kettlebell is easy to grasp and is more suitable for the training related to explosive power.
06丨 Sit Up Board
Most people buy sit ups to do sit ups, but most people’s sit ups posture is actually wrong, which once ignored the most primitive abdominal abuse exercise. On the contrary, various abdominal curling exercises are very popular in various apps and gyms. In fact, it’s not that sit ups can’t be done.
As long as you master the essentials of posture, It is still one of the most effective movements of the abdominal muscles.
The correct sit up position should be lying on your back with your knees curled at about 90 degrees and your back close to the support surface. With the strength of the abdomen, the head and upper body slowly leave the supporting surface. The recovery process is also slow, and do not completely recover to lie flat.
The body is about 15 degrees from the ground. The most important thing is that most people hold their hands behind their heads in the process, which will cause great pressure on the neck. The correct way is to gently hold their hands to the side of their ears, Or hold your chest with both hands.
In addition to sit ups, the multi-functional supine board can also complete more actions.
For example, the supine board equipped with pull rope can also do supine pull rope, and the one equipped with spring can also do spring assistance. In addition, leaning over and straightening the back, upward oblique and reverse abdominal curling are very good actions to exercise the waist and abdomen.
07丨 Abdominal Strengthening Wheel
Among household fitness equipment or fitness experts, the belly wheel is undoubtedly the most commonly used and symbolizes strength. The belly wheel has a great test on the strength of the waist and abdomen. Beginners suggest to practice from the kneeling position first.
After having a certain foundation, you can try to stand against the wall, and then slowly get rid of the dependence on the wall. After mastering the essentials and reaching a certain control power, You can challenge your feet close together and high oblique abdominal strengthening wheel, and even challenge more difficult postures.
In the process of daily fitness, I usually take 10 as a group, and 4 groups each time as one of the abdominal abuse movements.
However, you must be very careful when using it. Don’t leave the wall when you don’t have enough strength, otherwise your face will come into close contact with the ground!
08丨 Resistance Band
Elastic band, also known as resistance band, is very suitable for home exercise.
According to the strength of the elastic belt, it will have many different types of models, but generally a set will be equipped with different types of resistance belts, which can be said to be very suitable for both men and women.
To some extent, elastic belts can replace dumbbells to do arm flexion and extension, and can also roll up the abdomen to practice legs and shoulder and back.
However, most people buy elastic belts for a while, and I’m afraid they don’t insist on using them. First, the fixed elasticity of elastic belts is not easy to adjust, and the body feeling is certainly better than dumbbells, ropes and other gym equipment, but they are home after all.
As long as they master the power generation skills, And considering his price, it is still a high price comparison device.
09 | Yoga Column
The Yoga column is made of high-purity EVA material, with light weight and cushioning elasticity, which can help practitioners complete various balance movements.
Foam shaft not only extends muscles and tendons, but also increases blood flow and soft tissue circulation. Especially after speed training, long-distance running and weight training, the stiff legs and hands will be relieved to a great extent.
In addition to playing the role of massage and loosening bones and muscles, the Yoga column can also use some dumbbell stools, yoga mats, and so on to complete some actions of sucking abdomen or abdomen.
Girls practice deep squats, and household foam shaft combinations (Yu Gazhu, massage sticks, castors, fascia balls, yoga wheels, etc.) can almost relieve body exhaustion after completing body building exercises.
10 | Push Up Board
In the early years, push ups were the most commonly used action for me to exercise my chest. Later, due to the non-standard action, there was wrist pain. Although I could do about 150 at most, I later understood that if the wrist is greater than 90 degrees, there would be a risk of wrist injury, so I reminded that I need to use additional fitness tools to protect my body.
The use of push up support can well protect the wrist, and the use of push up support can lower the body deeper, move wider, stretch better and have better stability.
Many street Jianda people even use push up support to do Russian support. Of course, if it is only the demand of push up support, dumbbells can sometimes be used to replace it.
11 | Pull Up Bar
Generally speaking, if you buy a household squat rack, I don’t recommend configuring a pull-up device at home.
Because the general household squatting frame has its own function of pull-up device.
At present, the most popular is the non perforated wall horizontal bar pull-up device, which is fixed on the wall or door frame by pressing the adjusting screw. In fact, this horizontal bar is still unsafe and has many accidents.
In addition, there is a risk of damage to the wall or door frame if it is not used properly. Another simple version of the single parallel bar pull-up device reduces the floor space of the base, but it still occupies some land at home. If there is a villa at home, just buy a commercial gym.
The above should be the most practical household fitness equipment at present. In addition, some traditional equipment, such as arm bar and thruster, are basically ignored at present.
Although the arm bar is introduced with hydraulic type, which solves the safety problem to a great extent, it is not the best choice from the application scenario of the equipment itself, and the thruster also has great potential safety hazards, To be honest, the concept of stepping machine and waist twisting machine is greater than reality.
It is not recommended to buy station space!
