How to diversify your training at home?

In this short review we will look at the most popular fitness equipment, widely used in everyday home workouts are dumbbells and kettlebells. Why do most indoor bodybuilding and fitness enthusiasts prefer these two types of sports equipment? I think the answer is obvious - they are simple, take up minimal space, are very economical - they are very inexpensive, but they are reliable, versatile and effective. In fact, this is exactly what you need for regular sports training at home. Let's look at the main types of these sports equipment, describe their advantages and functional features, and how to effectively carry out your training at home with their help...

First let's start with dumbbells. They are: cast iron (with a fixed load weight) and set (with a variable load weight), professional and amateur (for beginners), purely metal or rubberized, for children and adults, ordinary (classic) and specialized - for example, dumbbells for fitness (equipped with special holding straps or a glove for fixing on the hand) or for water aerobics (adapted for immersion in water) and others...

We will not dwell on all these types and will consider in detail the usual classic version and the most optimal one for home use - typesetting.

Dumbbells set and cast steel or cast iron.

Unlike cast set dumbbells allow you to quickly and easily change the desired weight of the burden. In addition, to develop the strength of large muscle groups, as is known, large weights are required. When using light dumbbells or an expander, at some stage the development of these muscle groups practically stops. Set variants of the projectile come to the rescue.

Structurally, stacked dumbbells consist of three parts: a rod, discs and locks. The basis of the structure is often a metal or less often a wooden (from fairly well-seasoned oak or aspen) frame rod up to 35-40 cm long and a transverse diameter of 22-30 mm. A hollow rubber or wooden handle can be installed in the middle of the rod. Disks can be metal - steel or cast iron; previously, even wooden ones were sometimes used. Diameter - 10-20 cm. Holes in the centers are drilled in such a way that the disk fits freely onto the rod, but does not dangle on it. The locking lock (clamp) is a piece of metal tube with a screw. In this case, the screw head should be as convenient as possible for screwing by hand. Immediately before the start of the lesson, you should measure the mass of each pair of disks, rod and pair of locks.

During classes, you should at least once a month, see a doctor, maintain a daily routine, keep your body, training clothes and shoes clean. It is also necessary to monitor the data of your physical development: vital capacity of the lungs, blood pressure level, pulse rate, strength of various muscle groups, weight, anthropometric indicators. All this data, as already mentioned, should be entered into the self-monitoring diary. When planning your training at home, it is advisable to compare the value of certain exercises and the degree of their influence on your progress.

During specialized exercises to build strength and muscle mass, the body needs an increased amount of squirrel. In the daily menu, its approximate volume should average up to 2 grams per kilogram of the athlete’s body weight.

The weight is set, hollow and cast, cast iron.

There are three types of weights:

1. massive,
2. hollow,
3. and typesetting.

The most convenient ones for doing athletic gymnastics at home are: hollow - their weight can be changed using filler (sand, stones, small shot and other bulk options) and stacked - the weight of their weight is adjustable hanging pancakes, put on the central steel core, and is securely fixed with a special structural lock nut or clamp clamp.

If you do not have such weights in your arsenal, you should start training with the lightest of the cast ones - 10-kilogram ones. When certain results are achieved, the load weight needs to be constantly increased, which is very difficult in the case of cast projectiles - you will need to buy new, heavier ones. But they too will soon become a passed stage for you. In this plan set weight, with its higher cost compared to cast, is a much more profitable and useful purchase. By constantly adding new pancakes, it will remain relevant for your home training for a long time...

When indoors, you should always lower weights to the floor quietly, using foam or other shock-absorbing stands. Combine exercises with weights with skiing, cross-country running and sports games.

Exercising with kettlebells increases muscle strength only to a certain level. In the future, you need to move on to exercises with more significant weights. For example, if you are not particularly strapped for financial resources, you can fork out for such a universal home gym complex: or switch to such a universal and trouble-free tool in bodybuilding and fitness as a barbell. Read about the method of working with this projectile, what types of barbells there are, and much more in our next reviews. Have a productive workout and high-quality muscle growth!