What You Need to Train at Home
Your Gym at Home
If you live in a rural area or in a small city in which there are no gyms (and you cannot move to a big city every time you need to do a workout) you can easily build a small gym in your home. You will have to spend some money in order to buy all the necessary equipment, but this will be a savings in the long run as you will not have to pay any more for a gym membership. This article will show you what you need in order to start.
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Free Weights vs Machines
The first aspect to consider is: do you want to train with free weights or with machines? In general, training with free weights is a better solution, as your movements are not tied and you need to put much more effort in doing the exercises in a good way. In addition, buying a barbell, some plates and two dumbbells will result cheaper than buying a complete set of machines (and you need less space, so you can set up your gym even if you live in a small house.
The Basis: A Barbell and Dumbbells
In order to start you will surely have to buy a good barbell and a set of dumbbells (or the composable ones, so you can load them with weight plates). You will spend some money for good iron plates and a barbell (especially if you need heavy weights), but you can save some of them if you buy plastic plates (you must only pay attention and not throw barbell with violence, as you can easily break these weights).
A Power Rack/Pull-Up Bar and Suspension Trainers/Rings
Here you have different choices. The idea is to have a solution for pull ups, suspension exercises and squats. If you buy a power rack, you have a complete solution for squats, pull ups, and you have also space to mount rings or suspension trainers. Otherwise you can buy a pull up bar and a bench with integrated support for barbell (so that you can use it for squats), and finally you can set up rings or suspension trainers on the pull up bar. Here you have different choices and you can compose your gym in your preferred way. Power racks are generally expensive, while they are a complete solution.
Talking about suspension training, the most famous solution is TRX-branded. It is very expensive (around $180), but you can find several other suspension training systems at a much less price and with the same quality.
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If you choose to buy a power rack, you will just need a simple bench, otherwise, you can consider a bench with integrated barbell support, so that you can do bench press exercises and squats. The important aspect to consider is quality: it's better to spend some money now, than saving money by purchasing a poor quality product and being forced to change it after a year.
A Medicine Ball
Medicine balls are heavy balls you can use to perform different exercises. You can buy one according to the weight you can bring up, or you can just purchase a set of balls.
Gum Flooring & Mats
Gum flooring is very important, as without it you risk to damage your home floor, whenever you train with heavy weights. In addition, by purchasing a mat, you can perform addominal exercises, push-ups and burpees with comfort.
A Training App
Training equipment is nothing without a personal trainer: however personal trainers are expensive, and so not a valid option if you decide to train at home. However you can rely on a training app for your phone: with these apps you can try specific workouts, or even build your own training schedule, just as if you are in a real gym. One of the most famous apps is surely Freeletics, however some features require a subscription (in addition, you have to download Freeletics Gym in order to do some typical gym exercises, otherwise you only have workouts without any equipment). If you want a complete free solution, you can try Nike Training Club: this is one of the most complete apps: you can choose among several workouts, depending on what do you want to achieve, you can play music inside the app, and you can even generate a complete training schedule, depending on your needs. But obviously you can find several other apps on the market (also Adidas builded one), so you can try them and choose the one you best like.
© 2016 Alessio Ganci
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