Cardiovascular equipment
The most popular traditionally are cardiovascular equipment, strengthening the cardiovascular system and, therefore, developing endurance. Cardiovascular equipment is indispensable for weight loss at home, as they simultaneously develop endurance and help burn hundreds of calories.
Stepper
Instead of expensive elliptical trainers, choose a stepper. The simulator simulates walking on the stairs. It is good that it takes up little space, while it perfectly tightens the muscles of the thighs and buttocks. During exercise, a large number of kilocalories are burned: about 300-350. Plan: Walk at least 30-45 minutes 2-3 times a week. During the training cardiovascular system is actively involved. Caution! It is necessary to work only full foot, keeping balance, so as not to damage the knee joints. Stepper is contraindicated in people with aching joints.
Time is money!
You can purchase a simpler version of the simulator and buy a "heart rate monitor", which is made in the form of wrist watches. In addition to timing, he records the pulse rate, the number of calories burned and much more. He will help in any lessons.
Exercise bike
Keeps the palm of the championship among home sporting equipment: it perfectly strengthens the heart, allowing people to be engaged in weight and with problems of the spine. In addition, it has small dimensions. Cheap models with a mechanical or shoe load system are more like a normal but still bike: there are few or no embedded programs. For an hour of exercise on a stationary bike, 400-450 kilocalories are spent. Plan: Begin classes with a comfortable rhythm, gradually "accelerating". The optimal program of cardio training involves 3-4 lessons per week. Do 15 to 40 minutes, but remember: if you are tired, feel short of breath or dizzy, slow down the pace and finish the lesson. Pedals can move in jerks, so the training will not be as comfortable and safe as on expensive models: sick joints can feel an uneven course. For people with diseases of the cardiovascular system, the load should be less. All simulators can be conditionally divided into two large groups: developing endurance (cardio training) and working to increase muscle mass (power trainers). There is additional equipment (dumbbells, trimmers, bars, fitboly).
Strength Trainers
Strength trainers at home are used less often, especially by young girls who do not need to "pump" muscles before the appearance of hilly relief. But if you need such a simulator, pay attention to the benches for the press.
Bench
Allows you to perform a lot of exercises on the press, the muscles of the chest and back with free weights: vultures, dumbbells, "pancakes". No lifts on the floor lying on the floor will not give such an effect, as classes on a bench with adjustable angle of inclination and, therefore, load. When choosing a bench, pay special attention to the reliability of the structure and the maximum weight that it can withstand. Upholstery materials should also be of high quality, otherwise after a couple of weeks of training the upholstery will simply peel off. Plan: We perform a set of exercises (twisting on the press, bar presses or dumbbells) but 3 sets of 15-20 repetitions with a weight of 2.5 kg, gradually increasing it. Three times a week. Adjustable tilt angle allows you to change the level of the load during classes. Such a simulator is indispensable for those who care about building muscle mass. However, do not forget that the wide grip in the bar (plus the elbows to the side) and the lowering on the upper chest are detrimental to the shoulder joints.
Wheel trimmer
It is used, first of all, for training the press, but with due diligence will help to strengthen the shoulder girdle, arms and back. The wheel is suitable for those who want to train not so much to maintain the figure, but for the development of physical strength. Work with him must be very carefully: when you start to roll the wheel, soberly assess your physical shape. After all, too much amplitude of "riding" with undeveloped muscles threatens an unpleasant fall, bruises, sprains and dislocations. The wheel-trimmer can easily replace the trunk lifts on fitball and training with dumbbells, so the decision to use it in training is a matter of taste. Fitball in the home gym is simply irreplaceable! With it, you can perform exercises on hyperextension, press, and develop coordination. Suitable for people with diseases of the musculoskeletal system.
Additional inventory
Exercises for hyperextension, press, arms and legs, which are performed in the hall on complex and cumbersome simulators, albeit with much less efficiency, can be performed on fitballs, using dumbbells and bars. And aerobic exercise will provide all the same aerobics with a step-platform. Classes with such equipment will not replace full-time training on "basic" simulators, but with regular sessions it will help you maintain a general tone.
Hoop
Can be simple, massage or weighted. Rotational movements form the waist, strengthen the muscles of the press. Effective and simple exercise. Too long training or incorrectly chosen weighting will reward you with bruises at the waist. If you are just starting to master home fitness, do not rush to "get acquainted" with the wheel-trimmer. To deal with it is easier for people who are well prepared and physically developed.