Limited devices, inspire unlimited energy

The dream of many small “healthy” people is to create a private gym: nobody on the hips holds squat racks, deadlifts can be placed on the eyes of others, and nobody looks at the rest of the group. Stolen your dumbbell barbells without having to listen to the gym to put on those old-fashioned nightclub disco.

But ah, few ordinary people can afford the economic conditions needed to open a gym alone. So at home, we can build basic equipment to create our own gym within the budget! In this way, your fitness plan will not be disrupted anymore and you can focus on the training itself.

Everyone wants to have both a bench press and a gantry stand, but it's better to have a rowing machine. However, this is impossible? So you have to decide which instruments are the most helpful and cost-effective for your training.

Remember that the choice of device depends on the training mode and action. Powerlifters are definitely different from those selected by weightlifting enthusiasts or CrossFit players. We assume that most fitness groups choose fitness direction, muscle hypertrophy or muscle endurance training.

Barbells and counterweights

Barbells for barbells and counterweights are standard at the gym. With barbells, it is enough to complete most of the basic training of strength training. The chest, shoulders, arms, back and legs can all be trained.

Why is the first place not a dumbbell? If the fitness group is targeting the muscle hypertrophy, the weight of the dumbbell (2-20 kg/individual) is slightly insufficient, especially for muscle stimulation of the lower limbs and thoracodorsal muscles.

Dumbbell *3 pairs +

Why buy at least three pairs of dumbbells? As we mentioned above, the weights used for training the upper limbs and lower limbs are very different. If the chest is used with 20kg/unilateral, then a pair of 40kg weights will have little significance for lower limb muscle hypertrophy training.

The normal male squat 1RM weight is about 1.5 times weight, and hard to pull at 1.5-2 times weight. In the muscle hypertrophy training mode of less than 10 times/group, the weight of a dumbbell is far from enough. However, the exercise of a small muscle group such as a shoulder-sweeping and two-bending exercises in the upper limbs is quite difficult for a 20-kg group.

Ma Yun network can search for "removable weight" dumbbell, it is recommended that boys choose 50kg + / sets, girls about 20kg / sets. This adjustable dumbbell weight is very convenient for different muscle groups training, but also help increase the weight when the absolute power increases, without the need to buy additional dumbbells.

Benchboard

There is no bench press to practice chest, just like cooking without salt. By adjusting the different angles of the bench, you can fully exercise the upper and lower chest muscles.

Not only practicing chest, but also can help to improve the difficulty of the action: push shoulder, split legs, three arms flexion and extension, reverse volume abdomen, lower abdominal training, lean over and so on.

Compared to the stool in the home, the bench is more stable, avoiding the potential danger of support plane shaking.

elastic band

The mainstream elastic bands on the market are divided into three types: mini elastic bands, long elastic bands, and yoga elastic bands.

The mini elastic band is mainly used for the activation of the hip leg and is tied above the knee joint or above the ankle. When the active action is performed, the resistance of the elastic band can be obviously felt. In the process of confrontation, the lower extremity muscles will have a significant soreness sensation.

There are many scenes used in the long stretch band, not only can be used as a weight, such as stepping on the feet to do two curls, squats, shoulders, etc., but also can use the ability to increase the core rotation in functional training, or When tied to a dumbbell or a barbell and fixed under the foot, the elastic belt “is longer the longer the resistance”. For example, in the deep squatting process, the key position will use more muscle strength than the starting position.

Pull-up rod

As the saying goes, “Novice practitioners train their chests to practise their backs,” and pull-ups are a perfect way to train latissimus dorsi and two heads. How can a muscle partner increase the size of these two large "inverted triangles" on his back?

For weaker muscle strength, it is not possible to complete the chin-up partner. It is recommended to purchase the elastic band upstairs. When the pull-up is done, one end is hung on the rod and one end is stepped under the foot. With the elastic aid of the elastic band, the self-weight is reduced, and back training can be completed within our ability. Do not give up stimulation of the latissimus dorsi muscle because you cannot do a strict priming.