Given the circumstances that are happening at the moment, it looks like we won't be looking at gyms and fitness centres for a while. But that' s no reason to stop exercising and stop all your progress or even lose it.
That's why you might be wondering, where should I work out now though? The answer is the home gym. How do you equip it properly? That's what you'll find out in today's article.
Why is it beneficial to work out at home at all?
Exercising at home brings several advantages. First of all, you do not have to go anywhere or drive, pay for admission or a season pass. This saves you time and money. Plus, no coronavirus will deter you from exercising at home when the gyms are closed.
To give your home exercise a boost, it's not a bad idea to think about getting some handy exercise equipment. And so today we bring you a selection of 21 of the best exercise accessories that won't get lost in your home gym.
1. Trapeze bar
A trapeze bar is perhaps the very foundation of a home gym. Despite its simplicity, you can do several types of push-ups and pull-ups on it. By exercising on the trapeze, you can target muscle groups such as the back, biceps and abdominals.
In addition, overhead push-ups are considered a basic exercise for developing back muscles. Trapeze pull-ups will also build a better grip and strengthen your midsection. If you're unable to do even one pull-up, don't hang your head, there's a great aid - the resistance band. We'll talk more about that below.
2. TRX system
The abbreviation TRX is derived from the phrase Total-Body ResistanceEXercise, i.e. an exercise with full-body resistance. The TRX system consists of two adjustable straps at the ends of which are hand or foot grips. It can be hung in a doorway or on the aforementioned trapeze.
When exercising, one pair of limbs is suspended from the straps and the other is in contact with the ground. There are a huge number of exercises that can be performed on the TRX, such as hang leg push-ups, Australian pull-ups and much more. You are practically able to exercise your entire body. In addition, exercising on the TRX will help you build a stable and strong midsection.
Where to buy a quality TRX system
3. Kettlebell
A cast iron ball of varying weights with a handle. The kettlebell has been known to us for more than 300 years. It was even used by the Russian army and it was a member of the Spetsnaz unit who used it at the beginning of theand now it's a very popular exercise tool with the public.
Kettlebell training takes two basic forms, ballistic training and strength training:
- The essence of ballistic training is the so-called kettlebell swing. The kettlebell swing works the whole body. The execution can look like this. From bent knees, you dynamically (with arms outstretched) lift the kettlebell from the ground to your face (swing). You then brake it back to the starting position.
- Strength training with the kettlebell consists of lifts where you try to push the kettlebell overhead with your shoulders, for example.
Proper kettlebell training will not only bring about improvements in the cardiovascular system, but will also increase muscle tone, strength and strengthen the legs, hips, abdomen and shoulders.
Where to buy quality kettlebells
4. Kettlebell set
Dumbbells, whether one-handed or two-handed, are definitely the foundation for building muscle mass. With dumbbells you can work out almost every muscle part. Dumbbells with adjustable weights are a great choice, where you can take away or add weight as needed.
The most ideal is to buy a dumbbell set where you have a one-handed dumbbell, a two-handed dumbbell and a set of the necessary weights. We can recommendinSPORTline loading dumbbell setwhere the two-handed dumbbell is two-piece and foldable, for maximum space saving when not exercising.
The dumbbell set can be used without any other equipment, so if it is to beonly one piece of exercise equipment in your home gym, let it be the barbell set.
Where to buy quality dumbbell sets?
5. Exercise mat
You probably can't do without one. It's needed when stretching, doing abdominal exercises or any contact with the ground. It mainly provides comfort and prevents the pain in your hips that can come from exercising on the floor.
We recommend you invest in better quality and more expensive mats. Cheap mattresses tend to peel off and after a few months they are discarded. This seems to be idealAero Advance exercise matwhich is made of memory foam and has a comfortable PVC surface. It is thus suitable for demanding and repetitive exercises with a guarantee of great durability.
6. Jump rope
A great exercise tool for warming up before a workout or for performing cardio. It is a fairly common exercise tool not only in the fitness sphere. It allows you to perform several different types of skips that are simple, yet maximally effective.
Just make sure your ceilings are high enough. Not every apartment or house is suited to the use of a jump rope. In any case, this is an inexpensive and effective tool that you can use for outdoor training.
Where to buy good quality jump ropes?
7. Weightlifting bag
The weightlifting bag is an increasingly popular piece of equipment in fitness centers lately. It's a bag filled with sand, sawdust or even water that has several grips on it, making your workout a little more variable again. It can be used for conditioning, endurance and strength training and is also suitable for indoor and outdoor fitness.
It is perfect for lunges, squats or power movements , for example . However, it's not a complete necessity, the barbell set we've introduced above will also suffice for all of the above exercises.
Where to buy quality gym bags?
8.
Brads are a versatile exercise tool designed for strength training of the pecs and triceps. Thus, an indispensable item for calisthenics and streetworkout, where push-ups on the bars are perceived as the primary exercise for the development of breasts and triceps. Also for fitness exercisers, they are a great tool especially in combination with weights, which can be in the form of a vest or discs on a belt.
There are different types of barrels that can be attached to doors, ladders or just as freestanding multi-purpose bars. We find these to be the best choice, especially with their non-slip handles, simple design and good compliance.
Where to buy good quality grab bars?
9. Barbell rope
A popular tool with boxers and martial arts fans, especially suitable for developing explosiveness, explosive power and conditioning. By performing a characteristic movement, either alternately or with both hands at the same time, you target the arms, shoulders, back and middle of the body.
The ropes have great durability and longevity, so they are also suitable for outdoor use. Every exerciser will love them for diversifying cardio training or training focused on endurance and explosiveness.
They are produced in different lengths and with different rope diameters, thus varying their weight, which affects the difficulty of performing the exercise.
Where to buy quality weightlifting ropes?
10. Handlebar grips
The click on grips is that when performed, the grip is neutral and the elbows are thus at a lesser angle.By elevating the palms, we get the chest a little lower, so we can feel the full range of the push-up better. It is therefore a great tool for developing the pectoral muscles and triceps, as well as better grip, stability and mobility.
We are personally satisfied with the inSPORTline gripswhich have handles coated with a non-slip layer that allows for a firm and comfortable grip.
Where to buy quality grips for handles?
11. Resistance rubber
A fitness aid that has a wide range of uses. It can be used to diversify strength exercises such as bench press, deadlift and squat. In addition to strengthening, it can be used for effective stretching and warm-up. Above all, it will help you to get overweight during trapeze push-ups so you can do more reps.
Due to its light weight and small size , the resistance band is easy to store and carry. There are many types of resistance bands, especially in terms of length, width and resistance. So you can choose the rubber exactly according to what you will use it for most often.
Where to buy quality resistance rubbers?
12. Weight training wheel
The exercise wheel, also known as the AB roller, is a popular fitness tool designed to strengthen the abdominal muscles and "core".
The easiest way to use it is to kneel on the floor and perform linear movement on the ground from your knees to your outstretched arms, targeting both your abdominals and your arms, shoulders and chest.
Where to buy good quality exercise rollers?
13. Gymnastic ball
A ball made of PVC that is great not only for exercising but also for sitting with the right posture. You can incorporate it in your workout for stretching, warm up as well as mobilization and rehabilitation exercises.
My favourite stretching exercise is to lie with my back on the ball, keep my feet on the ground and try to get my arms as far behind my body as possible. It's a nice wayto stretch the abdominal muscles and relieve the back. Of course, gymnastic balls come in different sizes and colours.
| Height of the exerciser | Ball diameter |
| up to 150 cm | 45 cm |
| 151 - 165 cm | 55 cm |
| 166 - 175 cm | 65 cm |
| 176 - 185 cm | 75 cm |
| 189 - 195 cm | 85 cm |
| over 196 cm | 95 cm |
14. Weight bench
The ideal extension to the dumbbell set we introduced above. Until you get a weight bench, there are different variations of floorpress, where you push one- or two-handed dumbbells directly off the floor. We recommend thinking about a weight bench, though, because if you choose one that offers adjustable back and seat support, you can use it for far more exercises. A great option is the Hero AB50 bench, which has up to 7 backrest positions and 4 seat positions.
You can use the weight bench for all areas. Here is a clear list of exercises you can try with it:
- Lying one-arm push-ups (chest)
- One-arm push-ups on inclined bench (chest)
- Lying one-arm extensions (chest)
- One-arm pull-ups with bench press (back)
- One-handed push-ups (shoulders)
- Seated arm raises (shoulders)
- Bicep single arm sit-ups (arms)
- French press (triceps)
Where to buy a good quality weight bench?
15. Medicimbal
One of the oldest pieces of exercise equipment, but still popular today, and it's not surprising at all. With the medicimbal, a wide range of full-body exercises can be practiced, leading to comprehensive strength and conditioning development.
If you train in pairs, you can try throwing and catching the medicimbal, either in combination with sit-ups or standing only. Another great exercise is to dynamically throw the medicimbal overhead from a squat position and then catch it in the negative phase.
Again, there are many types of medicimbal, this time based on weight. The heavier the medicimbal, the more difficult it is to perform the exercise and them can be more effective because more effort is required.
Where to buy good quality medicimbal?
16. Foam roller
The Foam Roller, used to release muscle tension, has become very popular recently. Using a foam roller before and after a workout promotes muscle flexibility and improves blood circulation, making it a perfect aid in stretching and warming up. Among other things, it also helps from back pain, stabilizes the spine and massages.
It has proven to be very useful for us Foam Roller with projectionswhich makes the Foam Roller a great way to massage and massage the back and hamstrings.
Where to buy quality Foam Rollers?
17. Massage Ball
Like the foam roller, it is a fitness tool used to release muscle tension. However, with a massage ball you can massage practically the whole body, especially the smaller muscle areas. Thanks to its small size, it can exert quite intense pressure, so it is great for unblocking the back, for example. In addition, it promotes rehydration of the tissue and favourably circulates the muscles.
Due to its size, it is perfect for travelling, so you can massage your back, legs, buttocks, arms, shoulders or calves even when you are away from home. We can only recommend Thera massage balls 9 cm, which have a pleasant and washable texture and a harder rubber surface, so they promote both efficiency and better adhesion to the skin.
Where to buy quality massage balls?
18. Boxing bag
A workout aid that no boxing dojo can do without, but is also suitable for your home gym.Using a punching bag will keep your arms, shoulders and legs occupied, so you'll work up a good sweat.
It can be hung from the aforementioned trapeze bar, so it's a great addition to your home gym. It's useful whether you're taking out the anger, practicing your punches, or just as a variety to your cardio workout. Just make sure you choose the right one, they vary mainly in weight, material and size. When ordering, don't forget about boxing gloves or baggies, which should not be missing for a good workout on the punching bag.
Where to buy quality punching bags?
19. Expander
The expander is a rubber booster with a handle at both ends, suitable form as an aid in stretching, warming up and pumping up at the end. It can be used to train the entire muscular system, i.e. for training legs, back, chest, arms and shoulders. It is useful if you want to attack the muscles in isolation and rather just feel them better.
Its compact size makes it great for travelling, which is why it is often used by professional bodybuilders to pump up their muscles before hitting the stage. Again, you'll find countless types of expanders, differing mainly in the stiffness (resistance) and colour of the resistance rubber.
Where to buy quality expanders?
20. Rotoped
Rotopeds are probably the most widely used fitness machines. Their main advantage is that you can burn calories right from the comfort of your home while watching TV or listening to your favorite podcast. Cycling is also great for your knees. If you suffer from knee pain when you run, a treadmill is the perfect way to get your exercise safely.
If you choose cardio, running or any outdoor sporting activity definitely wins for me. In bad weather, however, I opt for a treadmill or exercise bike that can be used in any outdoor conditions.
Where to buy good quality treadmills?
21. Balance mat
Balance mat or BOSU is very popular especially in group training. It is a versatile aerobic tool that is mainly used for balance and conditioning exercises, promoting the development of movement coordination and the ability to maintain balance.
The magic is that it can be used for common exercises such as push-ups, squats. But in combination with the bosu , you also engage the deep stabilisation system, so you improve your overall posture and strengthen your "core". For me, the bosu is more useful for stretching and exercisingabdominal workouts, where the bosu crunches are really the icing on the cake.
If you've never exercised on a bosu before, we recommend you buy one that has air regulation and additional expanders.Dome Uni Balance Padmeets these criteria perfectly.
Where to buy quality balance mats?
So how do you build your own gym?
In today's article, we've featured 21 handy additions to your home gym. But that doesn't mean you necessarily need them all. If we're honest, a trapeze bar and unicycle will do the trick. And if you feel that you're missing any of the above-mentioned tools, only then should you think about getting some.
Is it only good to exercise at home?
Definitely not. Overall, life shouldn't be about the familiar stereotype, and this is true in the fitness world as well. If you can, alternate between working out at the gym, working out at home and working out on the workout court on a regular basis. The change will only benefit you.
Plus, anyone who has a sparring partner knows how beneficial it can be to work out with two people. It brings a whole different motivation and desire to outdo yourself to your workout. Find a buddy to work out with and get each other moving.
That's the end of today's article. We hope that we have inspired you at least a little bit to build a home gym and that even in this time of crisis you will make time to exercise. If you have any questions, don't be shy to ask below in the comments, we'll be happy to answer them.
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Why can you trust us?
Hey! Hey! I'm Mirek and I've been working at World Fitness almost since the beginning, except for a small break. But before that I lived only in the gym for a few years, doing deadlifts and power triathlon, going to competitions and winning a few medals.
Probably the one I value the most is the national record in the WUAP federation. But besides working out, I was also interested in food and supplements, I liked to enjoy my free timeI used to read different researches and professional books in my free time to know as much as possible.