A guide to small equipment necessary for home fitness

 

If you want to burn fat all over your body, use TRX suspension training belt

I didn't want to tell you, because this is K sauce's private possession-a magical bond that can easily connect me to my "good figure".

For portability, I score 100 points . Just hang on the door and don’t tell me if your home is not there. You can teleport the gym home!

Whether you are a newcomer who is new to fitness, or a veteran who has been practising for a long time and seeking advanced skills, you can find the moves you need in TRX training.

The resistance of TRX comes from the body's own weight, and the resistance adjustment depends on the body's tilt angle and body weight. And its trajectory is between the free weight and the fixed equipment, you need to master and adjust the length and anchor point of the suspension rope to find a posture that suits you.

Shoulder training

Practice arm

Hip training

Abdomen

Waist training

Leg training

You need an elastic band to practice with the chest and back

The elastic belt is estimated to have a few sticks, after all, it is a good thing.

In addition to being light and foldable, it has no inertia and no power, because it can't use force to improve its functionality and give better training results.

elastic band

Resistance band

Latex elastic band

If you only practice elastic bands, your absolute strength and explosive power will be limited, and sports bottlenecks will soon appear. Therefore, elastic bands are best combined with traditional strength training and self-weight training to complement the advantages of the two.

Such as practicing back

Leaning over right arm rowing

Leaning over left arm rowing

Elastic band narrow grip rowing

You can also practice chest

Elastic belt clip chest

Chest push

Reverse grip chest

Small dumbbells that help Xiaoman waist and women's team legs

Tell me, do you think that exercising with dumbbells is equal to the strength of your back? Do you think that small dumbbells can only practice arm strength? No! As the king of home fitness equipment, small dumbbells are a great tool for body shaping!

If your need is to reduce fat or optimize your own curve, you can choose a smaller weight dumbbell (1 kg-4 kg) for multiple sets of training. I’m not at home during the holidays, so it’s nice to take mineral water bottles instead. Like Sister Pa

Whether you are gaining muscle or shaping, just do "each group is just exhausted". Simply put, when choosing the weight, you can complete the target number of times, but you can't do it once more.

You can do abdominal training

Small dumbbell Russian twist

V-shaped leg lift with small dumbbell

Can also train legs

Dumbbell squat

Small dumbbell hip bridge

More effective fat burning exercise than running-skipping rope

Why is a small rope favored by so many people and become the first choice for fat burning? Rope skipping is a whole body exercise. Although it seems that only the feet are jumping, the other muscles of the body are also coordinating their strength. Therefore, its fat reduction advantage is mainly reflected in the calorie consumption.

In addition, when jumping rope continuously, the "start-stop-start-stop" exercise mode is a bit similar to HIIT, which allows the heart rate to rise quickly and maintain a high-intensity exercise state.

You think skipping rope is easy, but there are actually two things you need to pay attention to

Take off and land with the forefoot

Tighten your forearm, force your wrist

Fascia ball in hand, stretching and relaxation must have

No matter how you train, the most important step is often overlooked by many people-that is stretching and relaxation. Many people think that what we relax after training is only the muscles. In fact, what we relax is the white film that wraps the muscles-fascia.

After training, the fascia is tense and the muscle fibers are entangled. If it is not well relaxed and combed, it will stick. If we still ignore the problem and continue training, the condition of the fascia will get worse and worse, which will directly affect the training mode, block nerve conduction and blood flow. In other words, your body’s sensitivity and coordination will be greatly reduced. Even affect daily life.

Fascial balls are more convenient to carry than foam rollers and fascial guns, and are more suitable for relaxing small muscle groups.

Front of shoulder

Back of shoulder

waist

Sole

If you are a person who is uncomfortable without exercising for a day, K sauce will also recommend this super easy to use foldable yoga mat. Some people may ask, is it big to say that yoga mat is big, and it is not too small, is it not troublesome to fly around? Can the hotel also provide it?

However, this year we must pay special attention to hygiene, including sports hygiene. In this way, the foldable yoga mat can be spread out for practice even when traveling, and there is no burden to put it in the suitcase. The 1.5mm ultra-thin design, the total weight is only 1.5kg, equivalent to the weight of an iPad. It is light and easy to carry, durable, and can be used as a yoga towel on a public yoga mat.