How to build a simple gym at home?

Mainly according to the area of the house and the fitness level to develop their own gym. If you just live in a large single room by yourself, there is no need to buy any large equipment. It is recommended to buy some small pieces that are practical, safe, and easy to carry when moving.

For example, push-up racks and dumbbells are all very good choices, which are very suitable for novices, and they are convenient and necessary for fitness.

If it is a girl, it is recommended to get a simple one on the balcony, it is very convenient to take up no space, yoga mats are recommended, afraid of cold on the ground, and it is best for students to start with a piece of ground, and it is very comfortable to lie on it to do crunches and other movements that need to kneel. With an extra yoga ball, and you can get into a treadmill, it's all possible.

Home on the balcony is the best choice, the first recommendation is the bench press, you can practice pressing, as well as squat racks, in fact, you don't need to buy too much, this is the necessary equipment for the home gym, not big and does not take up space, the main thing is that there are a lot of functions, such as the bench, can also be used to do sit-ups, very practical and convenient.

In fact, the gym does not need to be too big 8-10 square meters, you can put a yoga mat, you can put a trampoline, and many exercises can be done here.

There is a small attic family must be used, my home is the kind of waist can stand up, I put a yoga mat, a push-up stand, a crunch chair, is quite enough, the space is not large, it is not recommended to put a lot of large equipment, occupy space and is not very useful, small equipment is more convenient and easy to use.

It depends on the time and space you will spend in this "gym" in the future, including the space where you put your equipment and props, the space where you move, the floor, etc., if the space at home is limited, you can add a belly machine, a treadmill and an exercise bike, and then add a bungee cord is more complete, according to your own family space.

The bedroom window is also a good place to set up a fitness area, for boxing enthusiasts, any corner is a good place to play sandbags, I also put arm strength bars and barbells, do not take up space and are very practical equipment for me, and also put a supine board in the living room, which is very useful.

I got a small gym in a small room in my house that I didn't use, I was in the middle and late stages of fitness, there were some adjustable dumbbells, kettlebells, foam rollers, a treadmill, a supine board, a reebok, and a fitness ball, the room size was quite medium, and it was okay to put these equipment.

It's best for everyone to go to the gym and try it before deciding whether to buy it, don't buy it blindly on a whim, don't know how to practice, and finally put it on hold. You can buy equipment such as arm strength bars, wrist strength machines, and squat racks or bench presses, which are also short, concise barbells.

You can find a special open space, circle it out, and put some fitness equipment.

Make use of your own home space according to local conditions, make a simple gym, as long as you can exercise!

It is possible to lay a layer of rubber flooring stone, plastic flooring, PVC flooring and so on on the ground。More and more people will choose to transform their homes into simple gyms for the convenience of exercise. Ordinary marble or solid wood flooring is definitely not suitable, after all, once some heavier gym equipment is taken off, the floor at home will be smashed out of the big hole in an instant.

Therefore, before we install a simple gym, we must first do a certain treatment of the ground.

Rubber flooring can be said to be the first choice for home gyms, because it is made of green natural materials, so there is no need to worry about the problem of formaldehyde, and the rubber floor has a certain thickness, it is soft and comfortable to step on, good wear resistance, and the most important thing is that it has an anti-noise effect, so you don't have to worry about affecting your downstairs neighbors when you exercise. If the floor is already laid in the home, we can choose to cover it directly on top or remove the original floor and re-lay it.

The advantage of stone plastic flooring is that it has good waterproof and anti-slip performance, after all, the gym anti-slip measures are very important, and a little carelessness may lead to injury. Stone plastic flooring also has a good impact, dumbbells will not cause much damage if they fall on the ground, and this kind of floor is made of natural stone powder and green recycled materials, which is relatively environmentally friendly. PVC flooring is also the first choice for many young people, because it has a good decoration, so you can design and choose according to your preferences.

Its advantage is that it is cheap, and its performance is relatively stable.

Floating modular sports flooring is suitable for home gyms, it is quite comfortable to use, and can keep you in a good mood in the fitness room. The main material, polyvinyl chloride, has a good anti-wear effect, but because of this, it has a strong smell and needs to be dried for a long time. But it's very cost-effective, and it's cheaper than rubber flooring.

If you want to decorate a simple gym, the most important thing we need to pay attention to is non-slip, wear-resistant, and soundproof effect, and we should do the corresponding treatment according to our own needs.

Anti-slip treatment, waterproof treatment, but also polishing, increase its friction and wear resistance, so that we can ensure that we do not fall, but also lay some carpet on the ground.

You should choose a wooden floor, which is lighter and safer for your feet, and secondly, you should do a good job of muting, you can lay a silent yoga mat under the gym equipment.

It is best to choose rubber flooring, because it has good wear resistance, and has a non-slip effect, do not lay tiles, to be able to achieve the effect of shock absorption, do not choose smelly floor tiles.

Here are some easy suggestions for a fitness area:

1.Installing Hanging Rings: Lifting rings can perform a variety of fitness movements, such as pull-ups, handstands, etc., which can not only build muscles but also improve balance.

2.Buy dumbbells and barbells: Dumbbells and barbells are common gym equipment that can work the muscles of various parts with different combinations.

3.Jumping box against the wall: The box jumping against the wall is a multi-functional device, which can not only perform box jumping exercises, but also can be used as a support for plank and other actions to improve the stability of core muscles.

4.Treadmill or exercise bike: A treadmill or exercise bike is a good choice for aerobic exercise, not only to exercise your heart and lungs, but also to burn fat and enhance endurance.

5.Yoga mat: Yoga mat can be used for various stretching exercises, flat and liquid dust balance exercises and force-embedded volume training, which has a good stretching and relaxing effect on the whole body muscle groups.

Taking into account the actual situation and budget of the individual, you can choose the right equipment and fitness movements according to your own needs. Therefore, when setting up your own fitness area, you must pay attention to safety and choose the appropriate fitness movements and intensity according to your physical condition and ability. Shouting Zen.

The first set of exercises involves expanding the chest with both arms.

The first movement is a stretch of the body, so that we can get a good stretch effect before starting the formal workout, so as to avoid the situation that we will strain this god too much during the exercise.

When stretching, stand up straight, chest up and back straight, head up, hands up, shoulder level, and then hands outward, the angle of expansion can be larger, so that the body is relaxed, not tight.

The second set of exercises, prone unilateral expansion.

After the previous warm-up, we started the workout. In the second move, we do a push-up, then get up and turn on one side, supporting the body with one hand and extending the other outward.

Stretch your outstretched hand into place, expand it as much as possible, and then move on to the other side after the exercise is over.

The third set of exercises is to get up on your stomach.

Next, move on to the third set of exercises, which is very similar to the previous set, perform a push-up exercise first, then get up and use both hands to bounce your body, and then resume and then perform prone work.

When exercising, you can tighten your body, keep your lower and upper limbs straight, and tighten your core.

The fourth set of exercises, inclined and prone positions.

Entering the fourth group of exercises, we need to keep the body in a downward inclined position, but we can use a stool to assist the exercise, put your feet on the stool, tighten the body muscles, straighten the back, and then perform a prone exercise.

When practicing, try to support yourself as much as possible, keep your face close to the floor before getting up, and keep the range of movements in place.

This movement can not only help you exercise your arms, but also have a good exercise effect on your chest.

The fifth set of exercises is to lie on your stomach with an upward slope.

The last set of exercises is to do it at a different angle, tilt up, support your hands on the stool, keep your body in an inclined position, and then perform a prone exercise.

When exercising, keep your chest as close to the stool as possible, stretch your hands back, and try to be as accurate as possible.

Exercise volume: 4 sets of 10 15 reps per movement.

These movements are very easy to complete at home, you don't need to use complicated things, as long as you focus on the exercises, I believe that the body will get good results.

1.The size of the site. A home gym is generally enough for 8 to 12 square meters. A small room or a balcony is fine. The sports field should be separated from other indoor activities to ensure that the exercise is not disturbed by other things.

2.Ventilation and lighting. This is an element that should not be overlooked in the sports venue. Floor-to-ceiling windows can be installed in the room to ensure natural and sufficient air circulation; At the same time, the room should be bright.

3.Made from natural materials. The floor of the home gym is generally covered with wooden floors, and carpets are laid in heavier places such as multi-fitness machines and dumbbells and barbells. You can choose a smaller land.

Question: Is it better to tile your home gym or wood or laminate flooring? Which of the three types of flooring is better?

The bedrooms have wooden floors a little better.

Q: What is the difference between the two? Why is it better to have laminate flooring in the gym and wood flooring in the bedroom?

Question: What are the advantages of laminate flooring in the gym?

2.Parquet is of stable quality and not easily damaged. Since the base material of parquet is made of multi-layer veneer composite, wood.

3.**Affordable. Due to the unique relationship of the structure, the parquet has less high requirements for wood and can make full use of the material.

4.Easy to install. Parquet installation is the same as laminate flooring, no keel is laid, as long as leveling, it can also improve the floor height. And.

Question: Is parquet laminate flooring?

From the perspective of professional fitness coaches, exercising at home is not like gym training, it is recommended that the fitness equipment at home should not be too much, too large, especially for beginners, it is recommended to have a mat, a pair of dumbbells, and a tension belt.

In fact, as long as you clean up about 2 square meters of open space in any place at home (such as living room, bedroom, study, etc.), spread the IKU home exercise mat on the ground, and immediately carry out various exercises.

After exercising, you can roll it up and store it against the wall, or roll it under the sofa or bed, without taking up any living space.

After practicing a certain effect, add some new fitness equipment according to the needs of the body. It's easy and effective!

Open a gym must be indispensable to the membership management system, the heart of the business service center, fitness system, very OK, but also free of charge does not cost money, the function is very strong, you use the absolute value, upstairs and downstairs said that he has the function, but also free, there is a cashier function.