The interest in sport is growing day by day. We see overcrowded gyms, fitness halls, people running in the park and many more bikes on the streets. More and more people are also choosing to exercise in the comfort of their four walls.
Exercising at home means that we do not feel embarrassed by the presence of other people. In addition, we can exercise at times that suit us best, and for however long we feel like exercising.
Before starting to train at home, it is worth considering what exercises will work best for us. Do we want to lose weight, shape your body, strengthen muscles or to get in shape. Depending on our needs, we can put together a really cool home gym that our loved ones can also use.
Basic equipment
At the very beginning, it would be a good idea to buy some basic equipment, such as an exercise mat, a skipping rope and a pair of dumbbells. This basic kit will certainly help to plan a varied workout.
Jumping exercises are great for developing both upper and lower muscles. Bouncing performed in several series will perfectly prepare the body for further exercises, and has a fantastic effect on fitness.
The exercise mat can be used for a variety of exercises, from classic tummy tucks to stretching and relaxation exercises. The versatile nature of the mat makes it truly indispensable for home training. Exercises on the mat, does not strain the spine, and they are much more comfortable - so you can focus on doing the exercise correctly and not on sore knees, for example.
Dumbbells are another piece of equipment for the home gym, for downright ridiculous money. Their biggest plus is that you can vary your training. By exercising with dumbbells, you can develop practically all muscles in the upper body. Swings and lifts in various combinations on one day can develop the biceps, while on another day you can focus on the triceps. Another advantage of dumbbells is the fact that they do not take up much space, we can usually put them away in the wardrobe or under the bed after exercising.
Of course, over time, our workouts need to be varied, which is why you can add, for example, a fitness ball, fitness bands or the childhood toy - the hula-hoop - to your basic set of equipment. It is the hula-hoop that, through simple play, can excellent effect on our abdomen. Twisting the hula-hoop develops all the abdominal muscles, both straight and oblique.
Fitness equipment
If we are primarily concerned about losing a few kilos, we should focus on aerobic exercise. Such exercise improves endurance, develops the cardiovascular system and oxygenates the muscles. Most importantly, aerobic exercise is the best way to burn unwanted body fat. Such exercises include riding an exercise bike, exercising on a rowing machine, an orbiter, a stepper or a treadmill.
Bike
The stationary bike helps you lose weight, strengthen your cardiovascular system and heart, and develop your leg muscles. It models them perfectly and gets rid of cellulite. With an exercise bike, you can keep fit even in winter. The purchase of an exercise bike is a one-off expense that allows you to exercise for several years.
A very big advantage of exercise bikes is that you can set your own speed and the distance you want to cycle. The bike allows you to exercise in the comfort of your own home without having to worry about the weather or nightfall. In addition, most bikes have an integrated computer, which allows you to control your heart rate and the number of calories you burn.
Stepper
This type of equipment allows you to shape the muscles of your legs and buttocks. Exercising on it is not complicated and its small size means that a stepper will not take up much space in your flat. The stepper will fit into a wardrobe or under a bed, so it is the perfect solution for people who have a small flat and want to save as much space as possible.
Orbiter
One of the most popular fitness machines is the orbiter, which combines the movements of a stepper, an exercise bike and a mechanical treadmill. Exercises on an orbitrek do not strain the joints, and therefore have no age or weight restrictions. The orbitrek can also be used by the elderly and obese.
The orbiter engages the whole body, so it is excellent for helping to burn off unnecessary calories. It is very comfortable - the elliptical movements of both the lower and upper muscles are completely natural. It is these smooth movements that make even an intense workout not seem so hard. The general exercise on an orbitrek is similar to jogging - except that we don't have to leave the house.
Rowing machine
Rowing is a type of all-round workout, as it engages almost all muscle parts. A very big plus is that rowing does not put stress on your joints, so when practising you can focus primarily on performing the exercise correctly.
Having your own fitness equipment at home is a really big plus. You can do exercises while watching an interesting film or your favourite TV series.
We should remember that when buying heavy fitness equipment, we should not save too much on it. Often tempted by promotional prices, we buy used products e.g. on Allegro. Unfortunately, such purchases are often connected with frequent failures and lack of guarantee. If you decide to buy fitness equipment, do not be afraid to invest in it. If we want to save money, we should choose cheaper products of well-known companies, such as Reebok or Body Sculpture.
Once you have chosen the right equipment for you, it is worth focusing on the type of workout, and setting a goal to aim for. Reaching your goal will certainly give you the motivation to continue exercising.
If our aim is to develop muscles, try to do exercises with a heavy load. If our goal is to improve fitness, exercise persistently and maintain a steady pace. Exercises for weight loss should focus both high effort and duration of exercise - the longer the workout, the more calories burned. Sometimes it is useful to combine training with a balanced diet.
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