How to set up a gym at home? Equipment for home training. Coach's advice

Summer is approaching, and quarantine keeps you from going to your favorite gym. But this is no reason to give up. After all, you can build a small fitness space at home. Together with Ekaterina Nekrasova, a top trainer of World Class chain, we have selected ten items of sports equipment that will make home exercises more effective and help to achieve a beautiful, trim figure.

Mat

It is painful, uncomfortable and, in the end, dirty to exercise on the floor. To avoid uncomfortable sensations, buy a good dense mat. Do not confuse it with a yoga mat: it is much longer and thinner.

Dumbbells

This is the first thing you need to emphasize in your classes. After all, no strength training session can do without them. You can take several dumbbells of different weight categories to work different muscle groups. The second option is to buy collapsible dumbbells. They will take up less space and are easy to assemble and disassemble to the weight you need.

Fitness bands

Fitness bands have a lot of advantages: compactness, different levels of resistance, the ability to put them on any part of the body and take them with you. Elastic bands are especially useful for giving elasticity to the muscles of the legs and buttocks. They are also useful for those who have problems with knees and have contraindications to performing lunges and squats.

Tubular expander

It is a rubber tube made of latex with handles on the ends. The expander is primarily famous for the fact that during exercises, the load is distributed over the entire amplitude of movement. Excellent for training on the muscles of the back and arms.

Rubber loops

These are rubber bands of different thicknesses – depending on the resistance. Loops are suitable for strength training and have a firmer texture than tubular espandex. As such, they offer a higher resistance.

Fitball

A large rubber ball is mainly used to strengthen the abs, back, lower back and buttock muscles. Training with a fitball involves the stabilizer muscles. This improves posture and strengthens the cor. The most popular size of the fitball is 65 cm.

Medball

This is a weighted ball-shaped weighting device with a weight from 1 to 20 kg. Medball is used in intensive workouts to develop stamina, speed and agility. It will help to diversify home exercises.

TRX loops

Hinges for suspension training allow you to work with your own body weight, but due to the unstable position, all muscle groups are included in the exercises. The advantage of such loops is that they help to strengthen the muscle corset and develop stabilizers.

Gliding disks

They are small round disks on which gliding exercises are performed on the floor. These exercises put an incredible strain on all muscles because you have to overcome the force of friction. The equipment is ideal for home use, will maximize the variety of training and include in the work of those muscles that you did not even know about.

Massage roller

A cylindrical self-massage roller to help you release tension and relax. Using the roller and the pressure of your own body weight, you will massage all muscle groups. By regularly working your body in this way, you will be able to restore muscle functionality, firmness and elasticity.