Home gym equipment for training. How to replace fitness equipment at home

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Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

2 – 3 stools

They will serve as a bench for you for various exercises, and all those exercises that are usually done while lying on a bench. In addition, you can also do it on stools. You can do push-ups by placing your hands on them. Or you can, by placing your feet on them. In general, this is the simplest and most functional device that almost everyone has. That is, in most cases you have such stools by default.

Jump rope

A jump rope is kind of the most primitive and cheapest cardio exercise machine. Good for pre-workout warm-ups and cardio exercises in addition to strength training. Its effectiveness is approximately 50% of normal running. Not a fountain, of course, but there are splashes. And for poorly prepared people this will be what they need.

Collapsible dumbbells

If you have already acquired stools, then it’s time to think about dumbbells. They must be collapsible. Usually, a dumbbell up to 12 kg is enough for girls. For guys - up to 25 kg. But this is on average. In my gym, some “housewives” lift 20 kg dumbbells. Or you can buy a set of dumbbells in increments of 2 - 3 kg. But this is a more expensive option. In general, dumbbells are a more versatile apparatus than a barbell. Since the number of exercises with them is approximately 2 times greater than with a barbell.

Horizontal bar and parallel bars

This option is very important. But important, as a rule, for men. Girls can ignore this. Of course, you can walk into the yard, but it’s not very convenient: run from the room to the yard and back after each exercise. Nowadays, home wall-mounted horizontal bars and parallel bars are inexpensive and are quite easy to install. With the help of a horizontal bar and parallel bars you can do exercises for your back, biceps, triceps and chest. Personally, no one in my gym can do without parallel bars and a horizontal bar.

Barbell

Fine. You already have all of the above. Next on the list in importance is the barbell. It is best to take a straight bar. Since it is more multifunctional than curve. And it is desirable that the diameters of the discs for dumbbells and the bar be the same. I think that even a fool can understand that this is more economical and convenient.

Discs for barbells and dumbbells

I hope your barbell and dumbbells have the same sleeve diameter. Then it will be much easier for you to buy discs. For a girl, these discs are quite enough: 2x10kg, 2x5kg, 4x2.5kg, 4x1.25kg. There are 4 small discs so that you can put them on dumbbells. Thus, the weight of the barbell with all discs will be 65 kg (if the bar weighs 20 kg). For men: 2x20kg, 2x15kg, 2x10kg, 4x5kg, 4x2.5kg, 4x1.25kg. Thus, the weight of the barbell with all discs will be 145 kg (if the bar weighs 20 kg). This weight will be useful for you. As practice shows, the average man weighing 80 kg after a year of training can easily lift 140 kg 2–3 times.

Bar racks

Racks need to be selected so that they are suitable for both squats and bench presses. There is a choice now. And finding such racks is not a problem. Of course, with a light weight you can do bench presses and squats without racks. Simply lying down with the barbell or lifting it onto your shoulders. But this is more suitable for girls. And even then, only for those who, in principle, do not want to lift heavy weights for themselves. By the way, until the beginning of the 20th century there were no racks in gyms at all.

Bench with adjustable back

If you have all of the above + such a bench, then your gym is only 20% - 25% short of a full-fledged gym in terms of functionality. You already have almost everything you need to work with free weights. But there are no trainers. The back must be adjustable. This way you can do exercises not only lying horizontally, but also at an angle and sitting. What and where is the best place to buy, look here: .

Hyperextension and bench press

In a word, in horizontal hyperextension you can do not only bends, but also. Therefore, hyperextension may well replace the bench press.

What if there is still money and space left in the apartment?

Then everything depends on your goals. If your main goal is weight loss or getting toned, then it’s better to buy a cardio machine. Treadmill or elliptical. More details: . For those who want to pump up more, you can also go on strength training machines. More details: and

The fact that at home you can fully pump up your muscles, make them sculpted and flexible. I have no doubts about being strong for a long time.

But before we talk about training at home, you need to know what equipment you should use to train your muscles. Without this knowledge, there is no point in talking about muscle development at all.

Read my short review of equipment for a complete home workout. And at the end of the article I will provide links to excellent sets of exercises that will allow you to build muscles at home.

Collapsible dumbbells

At the initial stage, to pump up muscles, you are unlikely to need a weight of more than 10-15 kilograms for each dumbbell. But very soon (in 2-3 months) for some exercises the weight of dumbbells will need to be increased to 15 - 20 kg or even more (for men), and then even more, up to 25 kg for each dumbbell for women and up to 45 kg for every dumbbell for men.

Women are usually scared by the intimidating appearance of 25 kilogram dumbbells 🙂 they seem overwhelming and dangerous to women’s health. But believe me, this is one of the most effective and safe tools for creating a spectacular, flexible and elastic figure. And raising them is not so difficult if you follow simple rules.

When buying dumbbells, pay attention to the fact that the bar can be loaded with at least the above number of weights (up to 22.5 kg on each side). They must be securely fastened with locks or screws. The bar must be designed to withstand such a load.

It is convenient and very correct in a methodological sense if the design of the dumbbells allows you to increase the weight in increments of 0.5 - 1.5 kg.

Pay attention to this detail as well. The maximum weight of one dumbbell plate is 5 kg. If you put weights weighing 10 kg each on dumbbells, then such a dumbbell is inconvenient to use, since the diameter of standard “tens” is usually too large.

Weights on the legs

They resemble bracelets with Velcro fasteners. They only weigh 300-500 or even more grams (or kg), depending on their purpose. Worn on the shins. Convenient for training the abs, hamstrings, buttocks, practicing leg swings, and easy running.

Some models allow you to change the weight thanks to insert elements (see photo), which is very correct. They look like cartridge belts. Often martial arts fans wear such bracelets under their trousers all the time. This allows you to make your legs “light”.

Do not tighten the weights on your leg too tightly so as not to impair blood circulation.

Straps

Used to hold heavy dumbbells when performing certain exercises. For example, you do lunges for your leg muscles while holding dumbbells in your hands. Your legs are much stronger than your arms and you will need significant weight. To focus all your attention on the leg muscles, you should use straps. Otherwise, when the dumbbells are heavy enough, all your attention will switch to how not to drop them from your hands.

How to use the straps? Watch a short video where I demonstrate how to use them.

The same can be done with one hand when it is necessary to use the straps on both hands. The use of straps is advisable when the goal is not to strengthen the grip. When holding dumbbells using straps, keep your arms slightly bent at the elbows to prevent stretching of the elbow ligaments.

Athletic bench

When training muscles at home, you can do without it, especially at the first stage, but its presence will make it possible to significantly diversify the set of exercises performed for the muscles of the chest, shoulders and arms. Ideally, the bench should have a variable inclination angle from 0 to 90 degrees.

Quality variable angle benches should also have a movable seating area to prevent slipping. This place should also rise. All this provides convenience when performing the exercise. When doing exercises on such a bench, I use a movable seat to ensure comfort and, ultimately, deep concentration on the muscle being trained, and I do not think about how I might not slide off the bench under the weight of the dumbbells.

On such a bench, exercises are performed in sitting, lying and lying at an angle to the floor. This is necessary for training the biceps, fully working out the pectoral muscles and deltoid muscles.

Block for feet

This can be an ordinary wooden block measuring 20 by 70 centimeters. The thickness is about 5 - 7 cm. You can tightly cover it with fabric or sand it in a workshop.

The bar is required for training the leg muscles (lower legs and thighs). It is placed under the heels when squatting (for balance or changing the biomechanics of movement), and one stands on it with the toes or heels to train the lower leg muscles.

You don’t have to acquire such a bar, but instead use dumbbell plates or other equipment that can be found in the gym or at home.

In the photo I demonstrate the use of a banal stand from a step platform as such a block.

Roller

This is a simple round wooden stick with a diameter of 3-5 cm. A transverse hole is drilled in the middle of it, into which a strong rope or thin cable approximately 120 cm long is threaded. At the end of the cable, make a loop or attach a carabiner. A weight plate or dumbbell is attached to this free end. I think now you can buy the factory rollerball shown in the photo.

Working with a roller comes down to winding the cable around a stick using the strength of the muscles of the forearms. Using your hands one at a time, wind the cable around the stick until it stops. In this case, the suspended load gradually rises. With the help of a roller, you can perfectly train both extensors and flexors of the hand.

I advise you to choose a rope that is heavier and more elastic, for example, leather, as thick as your little finger. Rope jump ropes are too light and therefore do not allow you to jump really fast.

Home horizontal bar

For full-fledged training at home, it is very useful to have a horizontal bar fixed on the wall at a sufficient height or in the doorway.
You can buy such a horizontal bar in almost any sports store or order it online.

There are also such over-the-door modifications.

Representatives of the sports industry are often skeptical about home workouts. Moreover, many of these trainers, along with classes in the gym, can easily sell classes at home via the Internet, for example, or courses for home training.

Don't you see a contradiction here? Of course, it is quite possible not only to stay in shape, but also to achieve certain results at home. At the same time, it is advisable to have sports equipment for the home that will allow you to perform certain more effective exercises.

What kinds of sports equipment are there for fitness?

The equipment described is quite affordable and allows you to create more varied and useful training programs.

• – a universal and useful sports equipment for home workouts; only with dumbbells you can do exercises for all muscles of the body.
• Barbells - not everyone can afford to put a barbell at home, but having one will allow you to do the “base” (squat, bench press, deadlift) for which many go to the gym.
• - known to many as a trainer for a slim waist, but can also be used for aerobic exercises between strength exercises, you can use it as an alternative to an ellipsoid or a treadmill.
• – a useful fitness equipment that allows you to improve your own strength and endurance, for example in combination with a jump rope.
• – an excellent option for aerobic exercise and weight loss.
• – essentially a home gym, the number of exercise options is huge, it additionally works on balance and stabilizer muscles.
• – tourist and sports mats should not be confused; they have different properties; a fitness or yoga mat makes training more convenient.
• Balls are a more interesting version of dumbbells.
• - wrist or ski, will improve your endurance and work small muscles.
• - will perfectly complement the equipment for doing fitness at home, it is much more convenient for noting your own progress and planning your workouts.

Relevance of the acquisition

Initially, you may not need all the listed sports equipment for fitness, but having some will allow you to diversify your workouts. However, you can start with a more modest set, for example, take a jump rope and a fitball with a mat for aerobic exercise and stretching. Complete this set with dumbbells and weights to work on strength and endurance.

Have you decided to take charge of yourself by starting to train at home? You can be congratulated on your first step towards success. In this article you will learn what you need to purchase at a sports store for home training.

1) Rubber ball or fitball. Before you buy it, consider the size of your living space, do you have space to store it? Because It is not convenient to constantly deflate and inflate the ball; it is better to keep it unchanged. What is it for? With the help of such a ball you can do a bunch of exercises, especially for the abdominal muscles, back, and chest. And this is very much. Specific exercises can be viewed

2) Weights. Buy from 2 kg. But you can start with 1 kg. With this indispensable device you can work out your buttocks and thighs well. And if you put them on your wrists, you can pump up your arms and shoulders.

3) Jump rope. Perhaps the most mobile cardio machine. It trains the cardiac and respiratory systems very well, and also allows you to burn a lot of calories.

4. Rubber expander. With its help you can work out almost all parts of the body. The whole point is in the load: the stronger the resistance and the tighter the expander, the more difficult it will be to perform the exercises.

5. Collapsible dumbbells. Dumbbells are the basis of strength training, because... This is free weight work. It is more convenient to purchase collapsible ones. because this way you can change the load at your discretion. For example, one weight for the legs, another for the arms. And if it gets easy, you can always throw on extra pancakes.

A treadmill, exercise bike and wall bars are also sports equipment, but they usually take up too much space and are not used for their intended purpose, but more as a hanger for things. The equipment listed below takes up little space.

TRX

TRX is a very convenient machine for functional training. In addition, you can take it with you on business trips or even on vacation, since it is lightweight, takes up little space, and for practicing it is enough to find a strong joint that will support your weight. ;)

In details:

A medicine ball is a fairly cheap exercise machine that does not take up much space, and therefore can be safely stored even in a small room. The standard weight of a medicine ball is from 1 to 11 kg, but there are heavier options: 50, 60 and even 75 kg. The surface is usually made of dense, rough rubber, which does not allow the medicine ball to slip out. The “filling” usually consists of sawdust, sand or a special gel.

In details:

The gymnastic wheel is considered one of the best tools for working on the abs. Also, in addition to the abs, the muscles of the back, chest, arms and legs are included in the work.

In addition to the standard version with one wheel, there are other modifications: with two and four wheels, with a return mechanism and with a shifted center of gravity.

Video 1

Video 2

Typically, weights are used for additional load during exercise. These can be leg weights (0.5–10 kg), arm weights (0.5–2 kg), waist weights (3–21 kg), weighted vests (4–64 kg) and even gloves with weighting (mainly used to produce a sharp and strong blow).

In cheaper options, the weight is not adjustable; the filler is special sand. A more expensive and high-quality option is plate weights, the weight of which can be adjusted by adding special plates (the weight of one plate is 50–400 g).

With weights they perform standard exercises that were previously performed without additional weight, such as running and even swimming. In this case, movements should be smooth.

It is advisable to start with a small weight and gradually increase the load. Weight can be either added or subtracted. Reducing the weight increases the load due to the number of approaches performed or due to the distance (if you run) and helps to avoid the habituation effect.

Video 1. Leg weights

Video 2. Leg weights

Video 3. Hand weights

Video 4. Weighted vest

Massage rolls don't do any exercise, but they are a lifesaver for tired muscles after a workout and your back after a long day at the computer, so we just couldn't pass it up. They come in different diameters, different hardness, with a smooth or textured surface.

Video 1. Working with the whole body

Video 2. Working with the spine

Video 3. Getting rid of pain in the lower back

Classic dumbbells are solid, that is, their weight does not change. Therefore, to adjust the weights, it is better to buy a set with different weight categories. A more economical option, both in terms of money and space, is collapsible dumbbells, which make it possible to adjust the weight by adding or removing removable disks.

In details:

Of course, it is better to jump rope outside. But if you are confident in the softness of your jumps or live on the ground floor or in a private house, then it may well become your home exercise machine. ;)

In details:

The isotonic ring for Pilates is a universal sports equipment and perfectly works the entire body. It comes in two diameters: a women's version of 35 cm and a version that is more suitable for men, 38 cm.

Video 1

Video 2

Video 3

Sandbag (sand bag)

Sandbag is another sports equipment that fits perfectly into the concept of a home gym. Its weight ranges from 10 to 100 kg, and you can change it yourself by buying a special filler or simply going to the nearest beach for sand. The main feature of this projectile is that the sand inside is constantly moving and in order to stabilize your body position you have to engage all the muscles of the body, even those whose existence you may not have previously suspected. ;)

Video 1. 26-minute full body workout

Video 2. 15 sandbag exercises

Video 3. Women's version of cardio training with a sandbag

Expander

An expander is a sports equipment that helps to work out muscles by compressing and stretching. There are a huge number of expanders (hand, shoulder, tubular, tourniquets, “butterflies”, skier-swimmer-boxer expanders and multifunctional ones), but we decided to focus on some of the simplest and most universal ones - a tourniquet and an expander tape. It is better to work the arm muscles with a tourniquet, and the tape is ideal for working on the legs.

Video 2. 10-minute workout with an expander

Video 2. Exercises for the whole body

Video 3. Lower body exercises

Video 4. Upper body exercises