In order for the body to be slender, and the figure beautiful, you need to regularly give sports and this is a fact. However, there is not always time and desire to get to the gym. So the alternative to a makeshift gym at home pops up on its own. In fact, it is not difficult to organize a sports corner in your own room or living room. Each house has a place in order to place the necessary sports minimum, which will make it possible to exercise regularly.
The well-known Swedish wall is a prototype of a place for home workouts. And for sure, every house will have dumbbells, a hula hoop or a skipping rope. If you collect all these accessories in one place and organize the space, you get a wonderful corner or even a room so that you can fully train.
Professional trainers and just skeptics say that training in a home gym will never give the effect that a gym or stadium provides. Not at all. You can safely argue with such a statement, because in fact it doesn’t matter where to do it, the main thing is how well and diligently you do it. By the way, sports at home is an opportunity to save money on the purchase of that very subscription to the gym, for example, as well as on public transport or gasoline for your own car. If you think about it, you can find many advantages in favor of exercising at home.
What should be the place for training at home
Of course, it's wonderful if there is a whole spare room in the house that does not pretend to be a guest bedroom or a warehouse for household trash and old things. It is this room that can be equipped as a home gym. Knowledgeable people say that the most optimal area of \u200b\u200bthe home hall should be 8-10 square meters (the minimum allowable). In such a space, one or two simulators, a gymnastic bench and other necessary equipment can be easily placed. However, for most people who want to train at home, a separate practice room is a dream and it's great if at all you can carve out part of any other room for this purpose.
A room that claims to be a gym should be well ventilated and bright, in addition to have such characteristics as:
- soundproofing (for example, hitting the track while running can create discomfort for neighbors who are unlikely to like the characteristic “gupan” over their heads);
- thermal insulation;
- vapor absorption (so that the smell of sweat does not remain in the air).
The best flooring for a home gym is carpet, and the most suitable color spectrum is calm blue, gray, beige wall shades. However, these are all frills. The most important thing in a home gym, of course, is not the color of the walls and not their decoration, but the filling. That is, considerable attention should be paid to the content and sports equipment.
Sports equipment for home workouts: the necessary minimum
If you scrape through the bottom of your own pantry and through the cabinet drawers, you can probably find a couple of accessories that can take pride of place in your own gym. What could it be?
- dumbbells;
- jump rope;
- gymnastic rug;
- Hula Hup;
- fitball;
- weighting agents (for legs, for example).
This is the necessary minimum, which is always useful. A jump rope can be useful for warming up muscles, and dumbbells for strength exercises. The hula hoop models the waist, and the gymnastic mat is needed for exercises on the floor (for example, a stretching complex or abs). These simple items have long proven their effectiveness in maintaining a beautiful and fit figure.
Other than that, what's a home gym without a mirror and TV? After all, it is much more pleasant to practice to your favorite music or video, where the trainer broadcasts how to properly perform this or that exercise. By the way, the Internet is literally teeming with ready-made training programs that can be done at home. It will not be difficult to download a video set of exercises and train, focusing on it. A mirror is necessary in order to control the correct execution. During independent training, it is important to see yourself in order not to make mistakes, because there will be no coach nearby who will point out certain shortcomings.
What equipment to equip the gym for training at home
The basis of the basics among the simulators that are customary to install at home is a treadmill. In this way, you can organize a cardio load, which is especially necessary when losing weight and maintaining a slender body shape in general. A little running to warm up before the main workout should be a must. During the cardio load, the muscles are well worked out, and then the lesson goes like clockwork.
The treadmill is a cardio machine (that is, a large load falls on the cardiovascular system). It can be mechanical or electrical. On a mechanical track, the canvas rotates due to its own efforts, which gives great emphasis on the legs. That is, the person himself warms up the simulator and puts the canvas into action. Another thing is electric, where the rotation of the canvas occurs automatically, that is, the simulator itself sets the speed with which you need to run.
An exercise bike is good for training at home, which, by the way, is inexpensive and effectively works out almost all muscle groups. Also suitable for home gym equipment are units such as an orbit track or a stepper. A solid option for the home is a power station (or multi-simulator). With such a mini-center in your own gym, you can turn around during a workout and work well on yourself. In addition to simulators, a room for sports at home can be equipped with a boxing bag or a choreographic machine. In general, it all depends on your own desires, preferences, physical and financial capabilities.
Everyone knows about the benefits of sports for a long time. It gives a person great opportunities. Most often, having decided to seriously take care of their body and health, people go to the gym. But there is another solution: to make a “simulator” at home and work out in a comfortable environment at any time convenient for you. This is our new article.
Indeed, why not?
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Sport - is life! In addition to a beautiful and fit figure, you get excellent health, become hardy and more efficient. That is why going to the gym has become so popular: men lift heavy barbells, building muscle mass, women jump on steps, strengthening their buttocks.
But what if there is sorely not enough time for fitness clubs? There is only one way out - to buy exercise equipment and equip a gym at home, and then flaunt the streets in a miniskirt and show off your “cubes” to your friends!
So, what should be in a home gym?
First, you need a bench to do exercises for the pectoral muscles. Additionally, you can purchase a manual trainer for biceps, triceps and shoulder girdle. Some exercises, however, can be performed without special strength training equipment, replacing them with familiar push-ups.
It is desirable for beautiful ladies to have an exercise bike or a treadmill in their personal home sports club. A large mirror will also be useful, which will help you perform the exercises correctly and admire a beautiful figure.
In any case, its content will depend on the personal preferences and capabilities of the owner. But a stylishly designed room will add to the mood and make the workout more enjoyable and productive.
Want to combine business with pleasure? Hang the plasma on the opposite wall from the treadmill and, having run a dozen kilometers, you will already be aware of the latest world events. And by installing a ballet barre, you can additionally organize a dance class and perform pas to the music of your favorite performers.
If you are the proud owner of a large house with a veranda or attic, then you are doubly lucky! It is these rooms with glazing that are the ideal place for a home gym. Garden view is perhaps the best alternative to stone walls.
Wooden floors and large full-length mirrors create a particularly pleasant atmosphere.
The gym can be decorated with original black and white posters depicting athletes that will emphasize the modern style.
Bright colors can be used not only in the design of walls. Blue, red, yellow, green and any other dumbbells, balls, jump ropes, as well as colorful accents in the form of drink bottles or towels will invigorate and set you up for an active workout.
If you like calm shades, paint the walls in soft yellow. It will not only enliven the room, but also fill it with light and warmth.
We should not forget about the ceiling with original lamps, which can be painted in a bright and inspiring color. It will certainly inspire new sports feats, especially those who perform exercises in the supine position.
A home gym is more than just a spacious room. Even a small attic can be equipped with a cozy training room.
If the dimensions of the room allow, you can combine a sports and recreation area by placing cozy armchairs or a sofa with pillows, on which it is so pleasant to relax after a run or boxing.
Combo
Some modern families integrate a gym into the interior of the children's room. With proper planning, you can create a fairly cozy and functional room: the mother will be able to monitor the child and at the same time get in shape.
Another option for a successful combination is the combination of a home office and a hall, which will allow you to arrange an active break from work.
A home gym is financially beneficial. You will have to pay for the subscription every month, and the purchase of simulators is a one-time expense that will pay off very quickly. When creating a gym at home, remember that in essence this is your room of beauty and strength, so its design should also be stylish and functional!
Happy training!
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Everyone wants to keep fit and look good. The difficulty lies in the fact that it is not always possible to get into the gym.There may be several reasons for this: firstly, often a subscription to a good gym can cost quite a lot and, not that it greatly affects the family budget, but, most likely, it’s just a pity to spend this amount on an event that you probably you will systematically miss. Secondly, in today's too busy reality, there is not always enough time for such a seemingly simple thing as going to the gym. And thirdly, to be honest, often the main obstacle before going to the gym is elementary human laziness. You just need to find the strength in yourself and force yourself to get dressed, collect a bag with sneakers, get to the gym, and then work out for at least an hour!
But, as a matter of fact, it is absolutely not necessary to spend your time and energy on trips across the city to the gym. And most importantly, it is not even necessary to spend money on classes there. It is perfectly possible to set up a simple, if slightly primitive, but no less effective gym right at home. In addition, this adventure does not even need a lot of space. A one-room apartment, densely packed with furniture, is quite suitable. Here's what you need to create a gym at home:
1. Clear space
Although a lot of space is not needed, but the place is still needed. Therefore, get ready for a small rearrangement in order to arrange the most convenient conditions. Believe me, such sacrifices will fully compensate for all the costs of finance, effort and time that you will save. First, you need to clear a small island on the floor, on which you can easily accommodate yourself, stretching out to your full height. Move the bed against the wall, the chair under the window, and put the books scattered on the floor on the shelves where they should be. In general, do everything so that you have enough space on the floor. Rotate the desktop, or just the computer that is on it, so that it can be clearly seen from that patch that you just cleared (this is very important).2. Used treadmill
As a matter of fact, this is absolutely not necessary and not so important, but if space allows, and you have a desire to run around without leaving your home, then why not. Moreover, if you suddenly hear that someone you know wants to get rid of his treadmill in good condition, then it’s a sin not to take the opportunity (if space allows, of course). This machine, whatever it is, provides the necessary cardio load, so it's worth considering the pros and cons before immediately abandoning this idea. If you are confused by the fact that you also need to buy it, then, firstly, remember that it is used, and therefore it is not as expensive as a new one, and secondly, it will obviously be cheaper than gym membership. By the way, the treadmill can be replaced with an exercise bike, which is also not bad.
3.DVD
But this is more important than a treadmill, and disks do not take up so much space. Many will not be able to come up with exercises on their own, especially since they need to be selected wisely. If you get a couple of DVDs with a good selection of cardio exercises, you get a free instructor who you just need to repeat and clearly follow the comments. Now you can find anything on DVD: aerobics, step aerobics, Pilates, cardio, exercises exclusively for the press, yoga, etc. Choose the ones you need the most. You can buy different ones and diversify your daily sports activities. The upside is that it will cost even less than a treadmill, and even more so, cheaper than a gym membership.
4. YouTube
And this will be even cheaper. In fact, it's free! Everything that is on DVD, which you can buy in a specialized store, can be easily found on YouTube, where there are also special channels. Moreover, every day you can choose a new video and get a variety of new exercises. The advantage is that you do not get tired of the same movements, and the muscles do not have time to get used to them, thus, getting a regular load and training.5. Weights
Many sets of exercises contain a number of loads that require a load. This adds to the efficiency. What can be used? Well, first of all, traditional dumbbells. You can buy them at any sports store. If this is expensive for you, look for new ones at flea markets on the Internet. Don't buy too heavy. Especially if you are not used to it, it will be difficult to deal with them. Up to a kilogram is what you need. You can get dumbbells for free if you pour water into half-liter plastic bottles or pour sand. Cheap and efficient.
There are also special sports gloves with weighting agents. They are convenient because it is unnecessary to hold anything in your hands and there is no danger of dropping the dumbbells at the most inopportune moment on your leg. Also, you will not need to be distracted by taking them in the process of performing a set of exercises. Gloves are always on you and clearly perform their function throughout the complex. True, it is not so cheap, but, nevertheless, it will not be a bad investment in the future.
6. Fitness ball
If you want to make another small financial injection into the future of your ideal figure, which will still cover any costs for the gym for many years to come, get a fitness ball. With a large fitball, you can perform many useful exercises, especially for the press.
But there is an even better simulator - Bosu Ball. It's a half ball on a flat base, perfect for abs. The good news is that this ball, like dumbbells, does not require as much space as the same treadmill. Fitball can easily lie in the corner behind the cabinet, for example. And Bosu Ball can generally be put under the bed next to the dumbbells.
Well, in fact, the home gym is ready. It has everything: a treadmill (well, or a bicycle), dumbbells, a fitball, an instructor, and most importantly, you and your desire to exercise. Believe me, all this will cost a lot less if you take into account the cost of travel and payment for a subscription or one-time classes, as well as precious time for fees and travel, which can be spent on something more useful. And also take note that this will all stay with you for many years, and it will not need to be renewed periodically, like a subscription. The main thing is not to be lazy and use it all for its intended purpose. Remember that for you no one will pay the necessary attention to your body, which longs to be always in good shape and in excellent condition.
To look beautiful, fit, young and energetic, it is not at all necessary to be a regular at a fitness club or gym. It is enough to equip the gym at home and exercise with joy for the body and soul at any time convenient for you.
A home gym is a wise and practical solution for every person who values their health and strives for physical perfection. Why? It is no secret that in order to achieve significant results, sports must be systematic. Is it always possible, given the modern pace of life? Hardly. For there is often not enough time even for ordinary daily work and household chores, not to mention such a “luxury” as taking care of yourself. A personal “fitness center” in a house or apartment is not only useful, but also profitable: having spent once on exercise equipment and sports equipment, for many years you won’t have to think about buying a (far from cheap) subscription to a sports club.
Before you make a home gym, you need to think through everything to the smallest detail - from choosing a room to decor elements. Only in this way will physical activity be a pleasure, and not a kind of duty before periodically rolling remorse.
Choosing the ideal location
Ideally, it is desirable to allocate a separate room for a home gym, while its area should be at least ten square meters. If you live in a private house, the veranda will be the best place for it, thanks to the ability to organize good ventilation. When it is easy to breathe, exercising is doubly pleasant. Also a good option is the attic.
But in general, a home gym can be organized in any room with windows: if there is a normal air flow in the room, it will be easy to train in it. In a stuffy room without windows, you will get tired very quickly and feel constant discomfort. Needless to say, in such an environment, enthusiasm very quickly “fades away”?
Home gym decoration and design
Walls
The walls of the home mini-gym must be vapor-permeable. This is explained by the fact that in a room of such a plan, even designed for two or three people, the accumulation of a certain amount of moisture is inevitable. If the surfaces are finished with plastic or tiles, condensation will form on them - and such an atmosphere is far from the healthiest. Therefore, it is advisable to give preference to materials such as colored plaster, wallpaper or cork.
Floor
Flooring for a home gym should be comfortable, reliable, with good sound insulation. Plank floors will not fit unambiguously. We recommend that you do this:
- arrange a "floating" screed;
- lay a high-quality soundproofing substrate;
- use cork or carpet on a thick base as a topcoat.
Home gym colors
According to medical observations, the most beneficial effect on the trainee is light green, blue, cream, light beige and gray. It is desirable to use them when creating the interior of a home gym.
Light
Lighting in a home fitness center should be exclusively overhead. Remember: no colorful lamps - just a nice white light!
Accessories and furniture
There must be a mirror in the gym. If desired, you can make one of the walls completely mirrored - it's beautiful, and it also visually expands the space. Mirrors should be positioned in such a way that trainees can easily contemplate themselves - and in full growth.
However, it is worth noting that the mirror in the interior of the gym is by no means an “attribute of narcissism”, but a kind of motivator to do the exercises correctly, to monitor personal progress.
Worth knowing! Not always a mirror in the gym causes pleasant emotions. In one of the psychological studies, it was found that women suffering from obesity perceived their reflection in the process of exercising extremely negatively. As a result, their sports interest and positive attitude suddenly faded away. Therefore, the decision on the need to install mirrors in the gym should always be made taking into account the wishes of all family members.
The necessary things in a home fitness center are also:
- hangers for towels, clothes;
- chairs with backs;
- a table for all kinds of "small things" - water bottles, glasses, mobile phones, etc.;
- electronic or mechanical scales;
- Wall Clock.
If the gym has a large room, you can install a coffee table and a leather sofa there for comfortable “time outs”.
If one of the family members is a professional athlete, it is in the home gym that there will be the best place for shelves with cups, medals, certificates.
Many people prefer classes with "video instructors" - which means that if possible, a personal fitness center should be equipped with a TV and a DVD player (there are units with a built-in player and a USB port for "flash drives"). Fans of "song accompaniment" of all their affairs cannot do without a musical "installation" in the gym.
Space decoration
You can decorate the room with posters of bodybuilders (for men) and photographs of models or favorite show business stars (for women). In general, any images, paintings, figurines of a sports or near-sports theme will be appropriate here.
How to set up a home gym
In the home gym, at least one cardio machine must be installed - either a treadmill or an ellipsoid. The rest of the equipment and fixtures should be chosen depending on personal goals, preferences and, of course, the gender of the trainees. A woman planning to “throw off” a couple of kilograms will be enough with a cardio simulator, a few dumbbells and a press roller. Men will need a horizontal bar, a weight machine or a barbell, perhaps a punching bag. One floor mat is required.
When equipping a home gym “for the whole family”, it is advisable not to skimp on the inventory - buy a couple of fitballs, wall bars, hoops, a rope. Everyone in the household will be delighted, from young to old - guaranteed!
With the impressive size of the room reserved for the gym, you can additionally equip the space with a tennis or billiard table.
And finally, to understand how to best organize the space, look at the photos of home gyms on the Internet - so you can get a lot of interesting ideas.
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