1. Horizontal bar for pull-ups
Having a regular horizontal bar for pull-ups at home will allow you to perform many exercises on all the muscles of the body. Remember that in addition to the pull-ups, you can use the crossbar to attach additional sports equipment.
Firstly, the horizontal bar can serve as a basis for fastening TRX belts; secondly, for a small punching bag; thirdly, for rings. In addition, the horizontal bar performs the most effective exercise for the abdominal muscles - lifting the legs in the hang.
2. TRX belts
The TRX belt consists of a basic element of a flat shape and a handle or wrist belt at the end; material - nylon composite. The TRX loops allow for a comprehensive workout consisting of various exercises performed with body weight.
This type of functional training is called Suspension training , which can be translated as “suspended training”. The main advantages of TRX: improved coordination of movements, development of the muscles of the core (body), increased practical strength.
3. Collapsible dumbbells
The presence of collapsible dumbbells will allow you to perform at home all the basic exercises of the basic program for muscle growth: squats, thrust to the belt, standing dumbbell press, lying dumbbell bench press and even a variation of the deadlift.
The main disadvantage of such dumbbells is that their maximum weight is not so great, and most often does not exceed 10 kg. If you want to perform exercises with a lot of weight, then you can get weights, the weight of which can reach 30 kg.
4. Press roller
Frankly, sophisticated exercise machines or a twisting bench are not necessary for home press training - the most effective exercises, such as lifting the legs or “vacuum in the stomach”, can be performed without special equipment.
However, a press roller can serve as a good complement for training abdominal muscles. The twists performed with it are much more effective than the usual ones - we recall that this exercise is among the ten most effective for the press.
5. Rowing machine
As a home exercise machine for cardio, the rowing machine outperforms the classic exercise bike, ellipsoid and treadmill for two reasons: firstly, it is much more compact, and secondly, it is much more functional.
Training on a rowing machine is useful not only for the respiratory and cardiovascular systems of the body, but also for the muscles of the upper half of the body - primarily the back, shoulder complex and arms, which are usually not active during cardio workouts.
6. Punching bag for boxing
Boxing pears are divided into several categories: traditional punching bags ( heavy bags ), free-standing pears, as well as small pear-drops ( speed bags ) and pears fastened on both sides ( double-ended bags )
A beginner should start with the so-called “ Speed Bags ”, which are used to train the reaction and coordination reflexes. However, remember that such pears must be fixed motionless, and training requires fighting gloves.
7. Massage roller
Foam Roller - an elastic roller made of foam, sometimes called a "massage roller" or "cylinder for yoga and Pilates", is extremely useful both for training stabilizer muscles and for massage,
Massage rollers come in various sizes, their shape can be either cylindrical or semi-cylindrical, the surface can be smooth or with special elements that allow massage of increased intensity.
The presence of a horizontal bar at home for pull-ups, TRX belts, light collapsible dumbbells and a pair of heavy weights will allow for a full strength training. A rowing machine and a speeding punching bag for boxing, in turn, will be excellent means for warming up.