Home sports equipment. List and description of sports equipment. Barbell with weights

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Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

2 – 3 stools

They will serve as a bench for you for various exercises, and all those exercises that are usually done while lying on a bench. In addition, you can also do it on stools. You can do push-ups by placing your hands on them. Or you can, by placing your feet on them. In general, this is the simplest and most functional device that almost everyone has. That is, in most cases you have such stools by default.

Jump rope

A jump rope is kind of the most primitive and cheapest cardio exercise machine. Good for pre-workout warm-ups and cardio exercises in addition to strength training. Its effectiveness is approximately 50% of normal running. Not a fountain, of course, but there are splashes. And for poorly prepared people this will be what they need.

Collapsible dumbbells

If you have already acquired stools, then it’s time to think about dumbbells. They must be collapsible. Usually, a dumbbell up to 12 kg is enough for girls. For guys - up to 25 kg. But this is on average. In my gym, some “housewives” lift 20 kg dumbbells. Or you can buy a set of dumbbells in increments of 2 - 3 kg. But this is a more expensive option. In general, dumbbells are a more versatile apparatus than a barbell. Since the number of exercises with them is approximately 2 times greater than with a barbell.

Horizontal bar and parallel bars

This option is very important. But important, as a rule, for men. Girls can ignore this. Of course, you can walk into the yard, but it’s not very convenient: run from the room to the yard and back after each exercise. Nowadays, home wall-mounted horizontal bars and parallel bars are inexpensive and are quite easy to install. With the help of a horizontal bar and parallel bars you can do exercises for your back, biceps, triceps and chest. Personally, no one in my gym can do without parallel bars and a horizontal bar.

Barbell

Fine. You already have all of the above. Next on the list in importance is the barbell. It is best to take a straight bar. Since it is more multifunctional than curve. And it is desirable that the diameters of the discs for dumbbells and the bar be the same. I think that even a fool can understand that this is more economical and convenient.

Discs for barbells and dumbbells

I hope your barbell and dumbbells have the same sleeve diameter. Then it will be much easier for you to buy discs. For a girl, these discs are quite enough: 2x10kg, 2x5kg, 4x2.5kg, 4x1.25kg. There are 4 small discs so that you can put them on dumbbells. Thus, the weight of the barbell with all discs will be 65 kg (if the bar weighs 20 kg). For men: 2x20kg, 2x15kg, 2x10kg, 4x5kg, 4x2.5kg, 4x1.25kg. Thus, the weight of the barbell with all discs will be 145 kg (if the bar weighs 20 kg). This weight will be useful for you. As practice shows, the average man weighing 80 kg after a year of training can easily lift 140 kg 2–3 times.

Bar racks

Racks need to be selected so that they are suitable for both squats and bench presses. There is a choice now. And finding such racks is not a problem. Of course, with a light weight you can do bench presses and squats without racks. Simply lying down with the barbell or lifting it onto your shoulders. But this is more suitable for girls. And even then, only for those who, in principle, do not want to lift heavy weights for themselves. By the way, until the beginning of the 20th century there were no racks in gyms at all.

Bench with adjustable back

If you have all of the above + such a bench, then your gym is only 20% - 25% short of a full-fledged gym in terms of functionality. You already have almost everything you need to work with free weights. But there are no trainers. The back must be adjustable. This way you can do exercises not only lying horizontally, but also at an angle and sitting. What and where is the best place to buy, look here: .

Hyperextension and bench press

In a word, in horizontal hyperextension you can do not only bends, but also. Therefore, hyperextension may well replace the bench press.

What if there is still money and space left in the apartment?

Then everything depends on your goals. If your main goal is weight loss or getting toned, then it’s better to buy a cardio machine. Treadmill or elliptical. More details: . For those who want to pump up more, you can also go on strength training machines. More details: and

A karemat, step platform, fitball, body bar and other additional sports equipment, in addition to “standard hardware,” are also quite common in fitness clubs. You can find and use it in almost any club, be it economy, standard or luxury. Along with exercise machines and free weights, it plays an important role in the training process. But which one exactly? And how can they complement or diversify the training process? In order to understand this, we have compiled this list of sports equipment and equipment.

First of all, I would like to say that most of the equipment listed below could be attributed to group fitness classes, but since it is increasingly being used in the gym and in functional training, such a statement would be incorrect. It can be used in strength and cardio training, during personal and group classes, in the gym, fitness room and just on the street. The simplicity of the designs, along with their effectiveness, allows you to significantly expand the range of exercises performed for any type of training. How exactly, or how this is implemented in practice, will be told to us by photographs and descriptions of sports equipment.

Sport equipment

Dumbbells. Despite the fact that dumbbells in their classic form are most often found in the gym, this does not prevent manufacturers from producing them separately for fitness classes and other functional types. These differ from the harsh metal dumbbells for the gym in their more cheerful colors, monolithic rubberized design, multifaceted shape and small weight increments, which, however, does not change the semantic load.

Aquabag. This invention is characterized by the fact that such a bag has a movable center of gravity, therefore it is excellent for training the general functionality of the body, which is what it was designed for. Due to the fact that it is quite difficult to balance it in any position due to the liquid filler, stabilizer muscles are included in the work, which may not be involved in the work during classical strength training.

Medball. It's also a medicine ball. An extremely popular device both in the sports environment and in rehabilitation medicine. It is used in physical education, fitness, functional training, martial arts and more. It has a dense filler (sand, sawdust, gel granules) due to which it does not spring or bounce off the surface, but absorbs impacts. With it you can perform exercises for all muscle groups: legs (squats), back (pullover), chest (push-ups), abs and more.

Fitball. Durable inflatable ball for fitness. It is not intended for any exercises. They also perform push-ups with their feet on the floor or feet on a ball, squats with a ball on outstretched arms or above their head, numerous abdominal exercises, such as crunches while lying on the floor with a ball in their hands, lying leg lifts with a ball sandwiched between the ankles and Not only. Many exercises can also be performed lying down or sitting on a ball.

Balance board. Or a coordination board. Designed to develop a sense of balance, coordination and training the vestibular system. Such a board improves the sense of balance, promotes the development of static and dynamic balance and strengthens muscles (both their main groups and smaller stabilizer muscles). It is used in fitness, functional training, as well as in rehabilitation medicine to develop relevant qualities.

Step platform. Designed for performing exercises such as walking, jumping, jumping, push-ups, squats, lunges, abs and many others. The simplicity of the design allows the platform to be used for both strength and functional training. Replaceable stops allow you to increase or decrease its height, which also allows you to significantly expand the scope of the platform.

Cabinet. It has a fundamentally similar scope of application and approximately the same list of exercises as the step platform, but the significant difference in height and the lack of the ability to adjust it suggest a wider use of the stand in functional training, and the use of the step platform mainly in group fitness classes. One way or another, the list of exercises is limited only by the user’s imagination.

Karemat. First of all, such a “mat” serves as a heat insulator between the human body and the surface on which it is laid. Secondly, it serves to soften the rigidity of contact of the body with a hard or uneven floor. Thirdly, of course, these are hygiene considerations, so that the body does not come into contact with an aggressive environment (in the case of outdoor activities). It is used in almost all sports: fitness, physical education, strength and functional training and many others.

Slider. The classic name is a sliding track. The invention is used for aerobic training to burn calories. It is also used for rehabilitation purposes to restore the normal functioning of the musculoskeletal system. The principle of operation of the mat is a special surface and covers for shoes, which allow you to perform sliding movements like in skiing or speed skating.

Coordination ladder. Ingenious in its simplicity, a sports equipment that develops speed, balance, endurance and coordination. Anyone can practice it, regardless of their level of training; it is used in any sport to develop the qualities described above. Allows you to perform literally any combination of exercises, including squats, jumps, jerks, steps, lunges, both with your own weight and with any weights.

Push-up supports. As the name says, they are designed, by and large, exclusively for one purpose - doing push-ups. The very essence of the stops is that a higher position of the hands allows you to lower the body lower, thereby stretching the working muscles more strongly. However, stops are often used to perform other exercises. By installing them on two adjacent hills, you can perform push-ups, leg raises, etc.

Ab roller. No less unique design than others presented here. Its uniqueness lies in the combination of ease of movement and a large number of muscle groups that it uses during the exercise. It involves the entire upper body - shoulders, arms, chest and back muscles. Fully engages the press – its upper and lower parts. It also slightly engages the buttocks, quadriceps and hamstrings.

Beresh loops. Exercises in such loops are aimed at strengthening the musculoskeletal system, due to the fact that the exercises performed involve almost all the muscles of the body. The simplicity of the design and the presence of carabiners, firstly, allow you to use them almost anywhere (at home, in the country, at work), and secondly, the flexibility of the design allows you to perform exercises on almost all muscle groups: legs, back, chest, biceps, triceps and muscles press.

Hoop. The hula hoop, familiar to everyone since childhood, is capable of using many muscle groups, such as the abs, back, buttocks and calves. It activates and enhances blood flow in areas in contact with the working surface. And due to the fact that oxygen carried by the blood is a natural oxidizer of fats, a weight loss effect is achieved. In addition, exercises with a hoop provide a gentle massage to the abdominal cavity and improve bowel function.

Bodybar. In its classic design, it is a metal rod enclosed in a rubber or plastic sheath. This is a kind of analogue of a barbell - free weight (more like a “bar”), only without the ability to attach discs. Designed to perform exercises literally for the whole body - squats (legs), bench press (chest), bent over rows (back), arm curls (biceps), arm extensions (triceps), crunches and oblique turns (abs) and more.

Sledgehammer. Exercises with it have become widespread in martial arts and functional training, but not only. It involves almost the entire body in the work. Hitting the tire trains strength, endurance and technique. The exercise targets your arms (shoulders, biceps, triceps, forearms), core (lats, psoas, serratus, rectus abdominis, obliques) and legs (glutes, quads, hamstrings, and calves).

Jump rope. Another super popular invention, known to everyone, and widespread in almost all sports. Exercises with a jump rope develop endurance, coordination, strengthen the cardiovascular system, promote weight loss, strengthen muscles and make the body slim and fit. Jump rope exercises can be incorporated into a strength, cardio, or functional workout, no matter your fitness level.

Leash. Used in many sports to train strength, speed, endurance, coordination of movements and skills of interaction and counteraction between two athletes. At one end the leash is fastened to the athlete’s belt, with the other it can be fastened both to the movable platform on which the weight is attached, and to the weight-block simulator and to the other athlete with the other end to perform joint pair training.

TRX rip. A device designed to perform exercises based on the vector load principle. By securing the end of the rubber cord with a carabiner and grasping the bar with both hands, you can perform rotational, traction, pressing and many other movements typical for hockey, tennis and other sports with load on one side of the body. At the same time, by attaching a carabiner to the other end of the bar, you can significantly expand your arsenal of exercises.

LoopsTRX. A popular invention today, brilliant in its simplicity and originally developed for army purposes, so that soldiers could perform training for all muscle groups in literally any conditions, be it desert, forest, urban areas, and so on. By securing the straps with a carabiner at a certain height, you can perform many exercises on the legs, back, chest, arms (biceps, triceps, shoulders) and the abs (rectus and oblique abdominal muscles).

Rings. A gymnastic apparatus that came to fitness clubs from the sport of the same name. Often used in physical education and functional training. Ring exercises help develop strength, flexibility, endurance and coordination. Loosely hanging rings make the exercises much more difficult, which in turn significantly increases their effectiveness. By hanging them at different heights, they can serve as a kind of analogue to TRX loops.

Rope. For its high efficiency, it has earned honor, respect and widespread use not only in school gyms, but also in the fitness industry and even beyond. You can climb a rope suspended from the ceiling with your whole body, or just with your hands. An exercise with a freely suspended apparatus, as mentioned above, significantly increases both the complexity and effectiveness of the exercises.

Expander with handles. A similar set of expanders includes bundles of various diameters and densities, capable of exerting a force from 2 to 43 kg. They are used both for training and for warming up, stretching, warming up and cooling down during the training process. Simplicity of design, light weight, small amount of space have ensured this expander wide popularity in physical education, fitness, bodybuilding, functional training and many other sports.

Ring expander. The semantic load is similar to the previous representative and is even more simple, since it is a regular ring-shaped elastic band. Such expanders are also available with different densities and force produced, and are also designed for warming up, stretching, cooling down and directly performing exercises, therefore they have also gained great popularity in many sports.

Grid roller. This is, without exaggeration, a device for self-massage. It is most widespread among athletes of all sports, as it allows you to relieve tension after training. Rolling such a roller over the body, or under the weight of the body, helps to relax and stretch muscles and tendons, as well as relieve tension in soft tissues. Simplicity of design, ease of operation and low price made this massager very popular.

Conclusion

Of course, the sports equipment market is constantly growing, and we are not able to cover it completely, however, here we have reviewed its most popular representatives. You may or may not use it based on personal preference. You can believe or not in the effectiveness of using the devices described above, it all depends on you. Be that as it may, we can say with confidence that the market growth is triggered by growing demand and interest from users, which in turn encourages manufacturers to conduct new research and create new products that can make your workouts better and more effective.

Representatives of the sports industry are often skeptical about home workouts. Moreover, many of these trainers, along with classes in the gym, can easily sell classes at home via the Internet, for example, or courses for home training.

Don't you see a contradiction here? Of course, it is quite possible not only to stay in shape, but also to achieve certain results at home. At the same time, it is advisable to have sports equipment for the home that will allow you to perform certain more effective exercises.

What kinds of sports equipment are there for fitness?

The equipment described is quite affordable and allows you to create more varied and useful training programs.

• – a universal and useful sports equipment for home workouts; only with dumbbells you can do exercises for all muscles of the body.
• Barbells - not everyone can afford to put a barbell at home, but having one will allow you to do the “base” (squat, bench press, deadlift) for which many go to the gym.
• - known to many as a trainer for a slim waist, but can also be used for aerobic exercises between strength exercises, you can use it as an alternative to an ellipsoid or a treadmill.
• – a useful fitness equipment that allows you to improve your own strength and endurance, for example in combination with a jump rope.
• – an excellent option for aerobic exercise and weight loss.
• – essentially a home gym, the number of exercise options is huge, it additionally works on balance and stabilizer muscles.
• – tourist and sports mats should not be confused; they have different properties; a fitness or yoga mat makes training more convenient.
• Balls are a more interesting version of dumbbells.
• - wrist or ski, will improve your endurance and work small muscles.
• - will perfectly complement the equipment for doing fitness at home, it is much more convenient for noting your own progress and planning your workouts.

Relevance of the acquisition

Initially, you may not need all the listed sports equipment for fitness, but having some will allow you to diversify your workouts. However, you can start with a more modest set, for example, take a jump rope and a fitball with a mat for aerobic exercise and stretching. Complete this set with dumbbells and weights to work on strength and endurance.

A treadmill, exercise bike and wall bars are also sports equipment, but they usually take up too much space and are not used for their intended purpose, but more as a hanger for things. The equipment listed below takes up little space.

TRX

TRX is a very convenient machine for functional training. In addition, you can take it with you on business trips or even on vacation, since it is lightweight, takes up little space, and for practicing it is enough to find a strong joint that will support your weight. ;)

In details:

A medicine ball is a fairly cheap exercise machine that does not take up much space, and therefore can be safely stored even in a small room. The standard weight of a medicine ball is from 1 to 11 kg, but there are heavier options: 50, 60 and even 75 kg. The surface is usually made of dense, rough rubber, which does not allow the medicine ball to slip out. The “filling” usually consists of sawdust, sand or a special gel.

In details:

The gymnastic wheel is considered one of the best tools for working on the abs. Also, in addition to the abs, the muscles of the back, chest, arms and legs are included in the work.

In addition to the standard version with one wheel, there are other modifications: with two and four wheels, with a return mechanism and with a shifted center of gravity.

Video 1

Video 2

Typically, weights are used for additional load during exercise. These can be leg weights (0.5–10 kg), arm weights (0.5–2 kg), waist weights (3–21 kg), weighted vests (4–64 kg) and even gloves with weighting (mainly used to produce a sharp and strong blow).

In cheaper options, the weight is not adjustable; the filler is special sand. A more expensive and high-quality option is plate weights, the weight of which can be adjusted by adding special plates (the weight of one plate is 50–400 g).

With weights they perform standard exercises that were previously performed without additional weight, such as running and even swimming. In this case, movements should be smooth.

It is advisable to start with a small weight and gradually increase the load. Weight can be either added or subtracted. Reducing the weight increases the load due to the number of approaches performed or due to the distance (if you run) and helps to avoid the habituation effect.

Video 1. Leg weights

Video 2. Leg weights

Video 3. Hand weights

Video 4. Weighted vest

Massage rolls don't do any exercise, but they are a lifesaver for tired muscles after a workout and your back after a long day at the computer, so we just couldn't pass it up. They come in different diameters, different hardness, with a smooth or textured surface.

Video 1. Working with the whole body

Video 2. Working with the spine

Video 3. Getting rid of pain in the lower back

Classic dumbbells are solid, that is, their weight does not change. Therefore, to adjust the weights, it is better to buy a set with different weight categories. A more economical option, both in terms of money and space, is collapsible dumbbells, which make it possible to adjust the weight by adding or removing removable disks.

In details:

Of course, it is better to jump rope outside. But if you are confident in the softness of your jumps or live on the ground floor or in a private house, then it may well become your home exercise machine. ;)

In details:

The isotonic ring for Pilates is a universal sports equipment and perfectly works the entire body. It comes in two diameters: a women's version of 35 cm and a version that is more suitable for men, 38 cm.

Video 1

Video 2

Video 3

Sandbag (sand bag)

Sandbag is another sports equipment that fits perfectly into the concept of a home gym. Its weight ranges from 10 to 100 kg, and you can change it yourself by buying a special filler or simply going to the nearest beach for sand. The main feature of this projectile is that the sand inside is constantly moving and in order to stabilize your body position you have to engage all the muscles of the body, even those whose existence you may not have previously suspected. ;)

Video 1. 26-minute full body workout

Video 2. 15 sandbag exercises

Video 3. Women's version of cardio training with a sandbag

Expander

An expander is a sports equipment that helps to work out muscles by compressing and stretching. There are a huge number of expanders (hand, shoulder, tubular, tourniquets, “butterflies”, skier-swimmer-boxer expanders and multifunctional ones), but we decided to focus on some of the simplest and most universal ones - a tourniquet and an expander tape. It is better to work the arm muscles with a tourniquet, and the tape is ideal for working on the legs.

Video 2. 10-minute workout with an expander

Video 2. Exercises for the whole body

Video 3. Lower body exercises

Video 4. Upper body exercises

Many of us spend quite a significant amount of money on a gym membership every month. But it turns out that you don’t have to leave the house to always be in good physical shape. After all, many interesting home and office sports equipment.