Everything for equipping a mini-gym at home: a selection of sports equipment and compact exercise equipment

Thousands of lines have already been written about the importance of physical activity for health and normal weight, and it is unlikely that any of us will talk about the opposite. However, if you look reality in the eye, then in practice it turns out that the gyms are full of empty seats, and it’s not difficult to get into group training.

In that case, where do other people train, or do they not train at all? And at this stage an interesting thing becomes clear: most people ignore training not because of enormous laziness or lack of motivation for sports, but because of a simple lack of free time or a discrepancy between their work schedule and the training schedule at the nearest fitness center.

What way out can be found in this situation? That's right: the ideal solution to the problem is to start training at home.

And in order for the classes to be effective and efficient, it is worth purchasing some sports equipment for home training.

Together with a fitness instructor and nutrition coach, we have compiled a list of the most popular and productive fitness tools for home:

DUMBBELLS

Dumbbells are perhaps the most versatile and most common fitness equipment for home workouts.

Dumbbells are not expensive. You can choose dumbbells of any color and desired weight, and there are also dumbbells with set weights - they are universal, since their weight can be changed.

For beginners in fitness, we recommend buying dumbbells weighing 1-1.5 kg - this will protect you from muscle overtraining and sports injuries.

Pros:

• Using dumbbells you can pump up all the muscles of the body;
• You can choose dumbbells that are conveniently shaped for you;
• Dumbbells are used both for strength training and for increasing aerobic exercise;
• Dumbbells are very convenient to store; they take up almost no space.

Minuses:

• Weighting the dumbbells incorrectly can cause muscle strain;
• Dumbbells will have to be changed from time to time as the muscles develop and the weight will need to be increased.

Sandbag (sand bag)

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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

BAR WITH COLLAPSIBLE PLATES

A barbell with collapsible weights will be a great help for men in home workouts. You can buy a barbell with a small holder, then storing it when disassembled will be much easier and more compact.

Pros:

• The barbell pumps up all types of muscles and is a universal sports equipment;
• The weight of the bar can be adjusted by the number of plates;
• The barbell can replace dumbbells and some home exercise equipment.

Minuses:

• A barbell costs more than dumbbells;
• Disproportionate weight can lead to muscle strain.

GYMNASTIC RAT

Fitness and yoga lovers cannot do without a gymnastic mat at home. It is more convenient and pleasant to work on it than on the floor or carpet. It is impossible to damage the skin on the mat during an intense workout, which cannot be said about a regular rug or rug.

The mat softens landings during abdominal pumping and other similar exercises for moving the body or head.

Pros:

• The mat softens the impact of the feet on the floor when jumping, reduces the load on the joints;
• It is more comfortable to train on a mat than on the floor;
• The rug is inexpensive;
• The rug can be easily stored at home when rolled up.

Minuses:

• The quality of some rugs leaves much to be desired;
• With frequent exercise, thin gymnastic mats wear out quickly.

Home workout program

The training scheme for each athlete is developed individually. To have a more complete idea, it is worth familiarizing yourself with the approximate lesson plan for the week.

Day 1 (Monday)

• Warm up. When warming up, you should rotate your knees, elbow joints, feet and pelvis, tilt your body, and turn your head. Each movement must be repeated at least 10 times. In total, the initial stage should take 5 minutes.
• Warm up:
• half a minute of Jumping Jacks;
• running in place for the same amount of time;
• 100 jumping rope.
• Strength exercises:
• push-ups (3 sets of 10 times);
• dumbbell press up (3 to 15);
• bent projectile thrust (3 to 10);
• squats (3 to 20);
• pelvic lift (3 to 10);
• boat (3 to 10);
• plank for half a minute.
• The final stage. Stretching.

Day 2 (Tuesday)

• Warm up for joints.
• Warm-up: jump rope, running in place, Jumping Jacks.
• Circuit training. It involves sequentially performing the following actions:
• do push-ups 5 times;
• lift the body - 10;
• sit down - 15.

There are 6 laps to complete in total.

• Classes in the "Tabata" mode. The maximum number of exercises is performed in 20 seconds. The next 10 are allotted for rest. You will need to repeat the movements in a circle 6 times:
• rock climber;
• burpees;
• squats.
• Completing the workout. Stretching.

Day 3 (Wednesday)

You should give your body a break from physical activity.

Day 4 (Thursday)

• First stage. Warm up for joints.
• Muscle warming activities.
• Strength exercises:
• reverse push-ups (3 sets of 10 times);
• lunges (3 to 10);
• standing dumbbell swings (3 to 10);
• pelvic lift with support (3 to 10);
• spreading projectiles in an inclined position (3 to 10);
• leg lifts (3 to 20);
• boat (3 to 10);
• plank for half a minute.
• Final stretch.

Day 5 (Friday)

• Warm up.
• Dynamic warm-up.
• Circuit training 6 laps:
• 5 push-ups;
• 10 squats;
• half a minute of plank plus the same amount of rest time.
• “Tabata”, which can include:
• rock climber;
• jumping rope;
• burpees;
• lunges.

The final stage. Stretching.

Day 6 and 7 (Saturday and Sunday)

On the weekend it is worth taking a good rest and recovery. Alternatively, you can do yoga.

Read our article about Yoga for beginners.

By following the above home workout plan for beginners, you can achieve impressive results without going to the gym. The main thing is to follow a workout routine and combine sports with proper nutrition.

STEP PLATFORM

If your goal is to lose weight as quickly as possible, then the step platform will help you achieve your desired goal. Sports nutritionists advise making this choice. There is absolutely no need for training in working with the platform - everything is very clear here: go up and down on it just like on the steps of a ladder.

The step platform provides excellent opportunities for interval aerobic training and cardio workouts. With its help, you can do step aerobics without leaving home.

Pros:

• The step platform can be used not only for its intended purpose, but also for push-ups, abdominal swings (as a holder for legs at height) and other exercises;
• The step platform takes up little space;
• The cost of a step platform is affordable for most athletes.

Minuses:

• The step platform weighs quite a lot and is difficult to carry;
• The step platform can be replaced by a low metal stool (children's stool).

FITBALL

In recent years, fitball has gained great popularity. It is inexpensive, sold in almost all sports stores, and you can choose a ball of the required diameter and any design.

There are children's fitballs that are useful in family training. For the convenience of training, you can choose a fitball with handles that will help you better maintain your balance on the ball and not fall off it.

Pros:

• When deflated, the fitball takes up very little space;
• Fitball will be indispensable in calm and safe fitness, as it allows even people in the process of rehabilitation after sports injuries to train;
• The fitball is safe for training people with problem joints of the lower extremities, since it creates almost no load on this part of the body (provided that you exercise while sitting on the fitball);
• Fitball training is recommended for older people and pregnant women;
• Fitball trains flexibility, coordination of movements and helps to acquire beautiful posture.

Minuses:

• When inflated, the fitball takes up a lot of space (especially large diameters); it is difficult to fix it in one state;
• If the body weight is not distributed correctly, it is easy to fall off the fitball during training;
• Moderate exercise on a fitball will help build muscles and develop flexibility, but will have almost no effect on fat burning.

Where is the best place to buy sporting goods?

It is better to start selecting sporting goods in specialized sports stores. Contact a consultant and he will select options that suit your budget. Holding the equipment in your hand, you will assess whether the weight, size and shape will suit you, or whether you need to look further.

Rely on reputable manufacturers to avoid low-quality products. It's better to buy online. On the website, all products are categorized, each item is depicted with a detailed description, photo and video characteristics. Already knowing what criteria to rely on, use the filters to select suitable options. Place your order and the courier will deliver it to your home or notify you about pickup.

HOOP (HULAH HOOP)

The hoop has been a universal home workout tool for decades. Previously, it was believed that with the help of regular hoop twirling you could lose weight and get a wasp waist, however, practice has shown that this is not so.

In stores you can find a huge variety of hoops: plastic, metal or rubber, with or without weights, with special balls and plates for additional massage of the body and problem areas, of any color and diameter.

Pros:

• The hoop helps pump up the oblique abdominal muscles, strengthen the back and abdominal muscles;
• The hoop is easy to store, for example, under a bed or behind a closet;
• The hoop is inexpensive.

Minuses:

• If the hoop is very heavy, it can leave bruises on the body;
• Choosing the wrong hoop diameter will make training more difficult and will be inconvenient to use;
• The hoop does not help remove fat from the waist;
• You still need to learn how to twist the hoop.

TUBULAR EXPANDER

This is an indispensable equipment for pumping the muscles of the upper body.

It helps remove sagging arms, tightens the abs, strengthens the chest and back muscles (girls will especially like the effect of pumping up the chest muscles).

You can also use an expander to improve your posture and help strengthen your spine.

Pros:

• The expander helps to complicate the usual exercises for pumping muscles;
• It takes up very little space and weighs very little;

Minuses:

• Not everyone likes training with an expander.

For the chest

In the catalog of the online store there is a wide range of models with the ability to select operating resistance (stack or disc-loaded options for the barbell). There are combined machines, for example, Butterfly, on which you can work on the chest and shoulders at the same time. Models for bench presses at different angles to strengthen different sections are also in great demand.

Let's not forget about traditional benches with safety racks, which help you perform basic sets safely and as productively as possible. There are multifunctional types, for example, the Smith machine, which, with additional equipment, allows you to pump almost the entire body mass.

Butterfly trainer

Smith machine (200 kg)

Exercise Pullover

WEIGHTS FOR LEGS AND ARMS

If you have been training for quite some time and want to give your muscles additional stress so that the effectiveness of your training increases again, then weights for your legs and arms will come to your aid. They are easy to find for sale at any sports store, or you can make them yourself.

Pros:

• Weights help make strength and aerobic workouts more challenging;
• They are inexpensive and easy to store;
• You can choose weights with the desired weight or universal ones, where weight can be added;
• Weights help professional athletes prepare for competitions, since when they are removed, all exercises are much easier;
• Weights help to better work out the problem area.

Minuses:

• Weights are not always appropriate for training;
• The fabric holding the weights can tear with frequent training, and the fastenings of the weights are also easily torn;
• The fabric on the weights absorbs sweat and they need to be cleaned from time to time;
• If not attached correctly, weights can leave marks on the body.

Introduction

First of all, I would like to say that most of the equipment listed below could be attributed to group fitness classes, but since it is increasingly being used in the gym and in functional training, such a statement would be incorrect. It can be used in strength and cardio training, during personal and group classes, in the gym, fitness room and just on the street. The simplicity of the designs, along with their effectiveness, allows you to significantly expand the range of exercises performed for any type of training. How exactly, or how this is implemented in practice, will be told to us by photographs and descriptions of sports equipment.

ROPE

A jump rope is great to use for cardio training. It takes up little space and weighs very little.

With the help of a jump rope, you can pump up your legs and abs, get beautiful posture, improve coordination of leg movements and synchronization of legs and arms.

Pros:

• It is cheap, sold everywhere, there are options for handle design and functionality;
• It is easy to adjust the jump rope to your height (if it is not short initially);
• Jumping rope helps in burning fat and strengthens the cardiovascular system.

Minuses:

• Jumping rope puts serious stress on the knee joints;
• Jumping rope creates a lot of noise, which is unacceptable in apartment buildings;
• Jumping rope exercises require a lot of free space;
• If you swing the rope incorrectly, you can seriously hit yourself or others.

Elastic bands for fitness

This is a real home workout trend that has been actively popularized in recent years.

Pros of use:

• Strengthening and aerobic exercises are made more challenging by using resistance.
• They help pump up muscles faster with standard sets.
• Easy to store, take up little space.
• Universal to use, there are many options for using them in training.
• There are different tension and resistance options to suit different fitness levels.
• They are not expensive.
• Variety of designs, sold everywhere.

Disadvantages of use:

• If the resistance force is selected incorrectly, it can lead to severe soreness.
• Over time they stretch and require replacement.

SWEDISH WALL

If you have space in your apartment, then do not forget about such an invention as a wall bars. With its help, you can organize the most versatile workouts. And if you have children at home, then the wall bars will definitely come in handy.

Pros:

• Allows you to pump different muscle groups;
• Compatible with some home exercise equipment (abs bench, parallel bars, horizontal bar, rope ladder, etc.);
• Will allow the whole family to train, including children.

Minuses:

• Requires space and space for attachment and training;
• It's not cheap;
• It is advisable to purchase a small mat for children so that they do not get injured if they fall from a height.

For the back

High-quality cargo block and loaded systems, made of high-strength steel, are designed for long-term operation. Some models have a fixed trajectory of movement, on other machines you can diversify variations by pulling to the chest, to the belt, behind the head, or by pulling the block with a wide / narrow grip.

The first block weights are convenient in terms of choosing working resistance, the second free weights are cheaper, since they are not equipped with expensive stacks and are suitable for equipping small gyms or rocking chairs. Compact T-bars that do not take up much space are especially popular.

This group of exercise machines perfectly works out the latissimus dorsi, trapezius, and triceps.

Vertical row exercise machine

T-bar trainer with emphasis

Horizontal row exercise machine

Horizontal linkage machine

Gravitron simulator

PUNCHING BAG

Even if you are not a professional boxer, a punching bag can help you train at home.

It perfectly pumps up the muscles of the arms, back and oblique abdominal muscles (during turns during impact and twisting).

Pros:

• Helps relieve stress after a hard day at work;
• Easy to store when not in use.

Minuses:

• Requires enough space for training;
• May tear during intense and regular training.

Bench for crunches

Helps to pump up abs of steel and work the oblique abdominal muscles, getting rid of unsightly sides.

Pros of use:

• Makes abdominal exercises easier.
• By changing the angle of the bench, you can increase the range of motion and the load on different abdominal and back muscles.

Disadvantages of use:

• Takes up a lot of space
• It weighs a lot and is hard to carry.
• Not universal.
• It's not cheap.

PUSH-UP SUPPORTS

If you dream of beautiful chest and pumped triceps, then think about buying push-up supports. They will allow you to increase the load during push-ups and speed up the effect of such training.

Pros:

• The support handles provide a new type of load for your muscles, which helps them develop;
• On average, such supports can withstand loads of up to 120 kg, which allows them to be used by both women and men;
• Push-up supports will help in building muscle mass in the arms;
• They weigh little and take up little space;
• Do not slip during use and do not scratch the floor.

Minuses:

• Apart from being not suitable for push-ups, there is no versatility;
• Not sold everywhere.