Waking up in the morning, wearing your jogging shoes and heading to the gym could become a hassle, especially if you have to do that everyday. One morning, as I woke up to the chirping bird sounds and early sunshine rays, it hit me. Why not just create a gym inside? This way, the only distance I have to travel to workout is the distance between my bedroom and the garage. Does it pay off? Sure it does, if you bring in the appropriate equipments
First of all, you should understand that your home doesn’t exactly need to look like a commercial gym. It can consist of all the equipments you usually use when you go to the gym, or you could have a whole extravaganza of machineries. The choice depends on your personal taste and budget, but I prefer to keep things simple. Here are a few equipments that I bought for my home gym setup, which I thought were enough to keep me fit and motivated. You could also set up home gym in an affordable manner by bringing in these equipments.
Dumbbells: The Quintessential Equipment
Almost every home gym setup will have dumbbells, and for good reasons. Dumbbells can provide both metabolic and mechanical overload to ensure good muscle contractions, thus allowing muscle size to grow and its capability to store more glycogen. Heavier dumbbells provide mechanic overload while ones with lower weight provides metabolic overload. They also enhance better muscle coordination during full body workouts, so that your joint movements are smoother. Use of heavier dumbbells enhances function of the contractile elements of muscle, while multiplanar workouts with the lighter ones enhances elastic functions of muscles.
Dumbbells can be used with both hands for various motion patterns and strength trainings, so for example you can use one leg and one arm at a time and then use only your other arm after a few movements. A single dumbbell itself can be used for a whole body workout.
Kettlebells: For Unique Motion Patterns
Some people might say that kettlebells are not needed but the truth is, kettlebells are almost like dumbbells. However, there are some motion patterns that can only be done with kettlebells and are more challenging than dumbbell movements. Kettlebells are good for strength training despite the fact that they aren’t too heavy. The core, glutes and lower back muscles get good workouts using kettlebells. Kettlebell exercises may give you a toned physique and better posture. Both kettlebells and dumbbells are easy to store, take up less space and can burn calories faster.
Pull Up Bars: For Strengthening Grips
There are different kinds of pull up bars. They usually focus on enhancing the biceps and lats. You can work on multiple muscles and multiple joint movements. The wrists and hand muscles get worked up, thus increasing your grip strength. Using pull up bars, a number of compound dynamic exercises can be done. It helps improve posture as well as reduce back pain. Thus, it’s good if you want a toned and sexy body.
These rings are lightweight and perfect in every way possible because you can use it in your home gym setup as well as take them with you while traveling. If you’re looking for an array of gymnastic exercises for stretching or for quick exercise while traveling, these are absolutely perfect. This equipment is versatile and and effective for strengthening the hand muscles and grips.
Jump Ropes: Reliving Childhood Fun
If you think that jumping ropes are for little children and girls, you’re wrong. Believe it or not, jumping ropes are a great way to do cardio, and it also requires strength, balance, coordination and precision. Otherwise you would twist yourself within the ropes. If you’re a beginner it may take you some time to practise jumping, but once you get the hang of it, you’ll see how incredibly fun it could be. You could try it with a partner for practising synchronization and also use two of your friends to hold the ropes for you while you jump. Increase speed and duration and make the training harder over time.
Medicine Balls And Stability Balls
These are inexpensive exercise equipments that are used for strength and balance straining. Stability balls are bigger than med balls. Medicine balls are used for throwing and aiming, thus these are good for ballistic training. Med balls are suitable for children who need to overcome the fear of doing free weight exercises. Carrying a med ball gives appropriate weight training. You can also try a number of abdominal exercises along with it, other than throwing and catching. With time, try and focus more on improving your power and speed during ballistic training. Stability balls provide simple exercises for balancing your body’s core. They’re also really fun to use. They can correct postures, thus they’re great for those with body pain. Seniors would love to use stability balls as they’re easy to use and comfortable.
Can’t Get Enough Of Jumping? Enter Plyo Box
While jumping ropes are pretty cool, it’s also fun to jump on to something. These boxes are exactly that. You can jump on top of them, or jump from the surface to the the top of the box or vice versa. To help improve your strength and agility in jumping, these are perfect. You can also do a few non-jump practices such as squatting, bending and stretching, or a few warm ups. Best thing is, you don’t need to buy one! You can always build a wooden box as big as a plyo box and get going.
Barbell exercises are great because they’re not too complicated and can come in various sizes for both genders. It’s popularly used for resistance training, thus pushing up and pulling down a resistance (free weight) helps you to develop your inner stability and body movement coordination. Barbells allow heavier weight training in a fixed position unlike dumbbells, thus for beginners it’s much safer. Several studies have shown that women feel more positive and confident after doing resistance training with barbells. Their sleep patterns also improved. Bone density is increased because of resistance training, which could prevent osteoporosis. You can take the weight plates out of barbells and use them in separate exercises. So you can take a weight plate and do some sit ups, stretching or simple weight lift practices. Ensure to get various sizes.
To shake things up in the wee morning hours, use twister. Stand on it and try twisting your waist and hips without moving your upper body. Twist as much as you can. This is a good lower body workout which will not only develop your physique, it’ll also help your obliques. It requires low space and comes in affordable prices.
Don’t limit yourself to these equipments. Try cardio workouts and aerobic exercises with a good stereo system. Music is a good way to keep you motivated and also have fun. Put up inspirational designs and quotes across the room so that you don’t lose hope to exercise and remain fit. You can get more complicated tools such as ab machines, rowing machines or treadmills, but only if you have the space and budget for it. Don’t rush into buying the equipments, take it slow and easy, and pick things that would allow you exercises suitable for your body type. They don’t have to be brand new. You could buy used machines. Since it’s your home, you can have fun workout sessions with friends and family. No more rushing into the gym and then being late for office in the morning! No more unnecessary monthly payments to commercial gyms. Get out of the bed and exercise right away, however you want in your own gym setup.