The deteriorating environmental situation and the frantic pace of life harm our health. This dictates the need to allocate at least half an hour a day for sports exercises. However, not everyone can afford to go to the gym regularly, as this requires not only self-discipline, but also time consuming, and sometimes a lot of money. Therefore, the idea of creating a room for doing sports or fitness right at home is visited by many. But how to do it correctly?
If you have a firm intention to create a gym at home, you should know how to choose the right room, how to equip it and how to furnish it with sports equipment.
Room selection
The main requirement for the room is good ventilation. During vigorous exercise, the body requires an increased flow of oxygen, and if you inhale exhaust air, it can cause a choking attack. And the meaning of the whole undertaking will be reduced to zero, since such exercises will not bring anything but harm to health.
As for the size of the room, if you do not set yourself the goal of becoming a professional athlete, then even an ordinary wide loggia will suit you for exercise. But if you have big plans and you see a sports future in front of you, then you will need a room of at least 20 sq. m, especially if you are going to practice martial arts.
The floor in the room should be soft enough, but not covered with carpeting, as it collects dust. It is best if the floor is covered with linoleum. If you are going to train with heavy sports equipment, then do not forget about the neighbors below. In this case, purchase mats.
Arrangement of premises
There should be a mirror in the room, and preferably several. Fitness exercises often require control over the correctness of movements.
If there is no electrical wiring in the selected room, then you will have to install it, since there must be equipment for playing audio in the home gym. The higher nervous system is mobilized to the music, and a person feels pleasure from the synchronization of his movements with the rhythm of his favorite music.
Selection of sports equipment
Depending on your goals, aspirations and individual health indicators, you should equip your home gym with specific exercise equipment.
If your sports demands are small, and you just want to keep your body in good shape, you will need the following:
- cardiovascular equipment;
- dumbbells;
- expander;
- wall bars or wall horizontal bar.
In the above list, the cardiovascular equipment is the central position. Cardio equipment is a whole group of devices that are designed to keep the cardiovascular system in good shape, and this is much more important for health than having developed muscles. The most common types of cardiovascular equipment are treadmill, exercise bike, stepper, ellipsoid.
This minimal set of sports equipment will allow not only to "keep in shape", but also take up a minimum of useful living space, which is very important for owners of small apartments.
If your goal is to become not only healthy, but also a strong person, then you will have to do strength exercises. For this purpose, there are traditional sports equipment and modern exercise equipment. Common sports equipment for strength training are kettlebells, parallel bars, barbell, etc. As for strength training equipment, there are several types of them, depending on the muscle groups that need to be developed.
However, in order to equip a home gym, it is wiser to purchase a universal simulator that combines several functions, and also does not take up much space. Such a simulator is a complex device equipped with a bench, levers, stands, rods, blocks, springs and various weights. It allows you to develop all muscle groups.
