To set up a gym at home, you don't need complicated and expensive equipment. All you need is a few basic accessories, which in addition will not take up much space in the wardrobe.

When gyms and he alth clubs are closed, it's a good idea to switch to home workout mode. We cannot be discouraged by the lack of access to machines and a barbell. They can be successfully replaced with simpler, smaller, cheaper and above all - to be ordered online. What accessories are we talking about?

Home gym: exercise bands

Exercise bands will certainly be useful in your home gym. You can buy it in sets. They differ in colors - each color has a different thickness of the rubber, so a different tensile strength and a different kilogram equivalent, also suggested, for example, with dots. We can choose one of them:

  • mini band rubbers are short, not stretchy and made of thin latex
  • Power band rubbers are several times longer and more stretchy and are much thicker.

Exercise rubbers and training with their use means that almost all muscle parts are included in the work. The action of gum power bands and mini bands can be successfully compared to dumbbells - thanks to the fact that they resist, we are able to build and sculpt muscles faster.

Due to the fact that they are made of thin latex, they do not pinch and are suitable for all kinds of exercises, where they will constitute an additional burden:

  • squats
  • thigh and buttock training
  • shoulder and arm exercises and much more

Home gym: kettlebell

A weight, affectionately called a kettle, is one of the most universal exercise equipment. One kettle is enough to perform a varied and effective training of almost the entire body. You can make a kettlebell:

  • squats,
  • overhead bench press
  • deadlift
  • stomach strengthening exercises

Kettlebells were invented in Russia in the 18th century. They were used for military training, including in the Soviet army. Since the 1940s, they have been a tool intended for exercises in strength sports.

Kettle has regained popularity, primarily due to its versatility. With kettlebells you will increase your strength, you will improve yoursendurance, motor coordination and additionally you will get rid of unnecessary kilograms.

When buying them, pay attention to their weight. If you are planning dynamic and complex exercises such as kettlebell swings or snaps, start with a lighter weight (16-20 kg). If you already have experience in the gym, invest in a heavier one.

Home gym: TRX tapes

Gravity is an athlete's greatest ally. To use the forces of gravity even more to shape your own figure, you can buy TRX tapes.

Total Resistence eXercise equipment was invented by a former American Navy Seal commando who was looking for an optimal training method for soldiers stationed at military bases around the world. The set of belts developed by him was so light, handy and durable that it allowed to perform many variants of strength exercises even in the most difficult conditions. Training with TRX tapes comprehensively develops the entire body by engaging many muscle groups at the same time. It increases strength, shapes and slims the figure and stimulates the stabilizing muscles to work.

TRX tapes are best if you already have a bar installed in your home. However, if we do not have a bar, we can attach the straps to the ceiling with special holders. It is best to check the hook surface strength and distance (they require more space) before ordering them.

See: Training with TRX tapes

Home gym: dumbbells

Dumbbells are simple equipment that you will be grateful for during quarantine. Dumbbells have the advantage that they can be used to exercise most muscle groups. At home, thanks to them, you can successfully perform:

  • spreads
  • bench press
  • arm bends
  • rowing in precipitation
  • triceps bends
  • lunges and lunges
  • sit-ups with dumbbells overhead

You can also find dumbbells on the Internet without any problems. How to choose their weight? For men, the most universal ones seem to be of medium weight - from 15 to 22 kg, depending on your preparation and training experience. Ladies should start from 0.5-1 kg, and as you progress, go to 2 kg and higher. If you plan to train regularly, invest in cast iron or bituminous dumbbells, to which you can buy and replace plates as you progress in your training.

When exercising with dumbbells, remember not to block your knees and elbows while you straighten, and breathe in when lifting the dumbbells up.

See also:

  • 9 best exercises for the chest
  • FBW - dumbbell training forbeginners
  • 11 variants of squats - do you know them all?

Home gym: gym ball

Big colorful fitness balls were recently discovered by corporate employees. More and more people are replacing traditional chairs with them at work. The ball does not allow the spine, loins and thighs to remain motionless and forces you to maintain a correct posture at the desk.

A gym ball, however, is primarily a piece of equipment that is worth using for home exercises. Good balls don't cost much and you will benefit from practicing with them.

The gymnastic ball was invented by Swiss physiotherapists in the 1960s. Since then, this device has made a huge career in the world and today it is difficult to imagine corrective exercises or rehabilitation without inflatable balls. However, the ball can be used not only for he alth training - it is successfully used in activities such as:

  • ABT
  • TBC
  • pilatesu
  • aerobics
  • fat burning.

Exercises with the ball involve important deep muscles, thanks to which we maintain balance. The advantage of the gym ball is also its versatility: both beginners and advanced people will be able to exercise at home.

Check: 8 exercises with a gymnastic ball

Home gym: gym mat

Exercise mat will be useful, among others to:

  • stretching exercises
  • pilatesu
  • crunches
  • yoga
  • planka
  • exercises for the spine.

This is the basic exercise equipment that protects against chafing and prevents slipping. So it's worth buying a mat with a non-slip surface that does not absorb moisture. A good mat, resistant to stresses and abrasions, will be usable even for several years.

When exercising on the home floor, it is worth investing in a thicker mat, because the thinner the mat, the less amortization it will be. On the other hand, a thinner mat will take up less space.

Besides, it's worth checking its size. Universal mats are up to 200 x 120 cm, but you can also get smaller ones, such as a 140 x 50 cm mat. Aim for larger sizes.

See also: How do I clean my exercise equipment?

You can order all these accessories without leaving your home. Before ordering, just check their parameters carefully. As you can see, you can organize the simplest home gym on your own and it is neither that expensive nor that complicated.

How to exercise at home? Here are some ideas:

  • Bicep Exercise
  • Exercises onbelly
  • Leg exercises
  • Isometric exercises - muscle strengthening training
  • Exercises for a aching spine

Category:

ABC of exercises