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Sport is not only a way to keep the body in good shape, but also a cure for tension and anxiety. During training, endorphins enter the blood – natural antidepressants, thanks to which the mood improves, anxiety and muscle tension decrease. We have compiled a list of effective and inexpensive sports assistants for independent training.
Sport is not only a way to keep the body in good shape, but also a cure for tension and anxiety. During training, endorphins enter the blood – natural antidepressants, thanks to which the mood improves, anxiety and muscle tension decrease. We have compiled a list of effective and inexpensive sports assistants for independent training.
Fitness mat
It is not very convenient to exercise on a woolen carpet, the feet slide on the parquet, and it is cool on the tiles. For sports, you need a good mat – thick enough, not thin, so that it does not slide, and of the appropriate length.
The standard width of the mat is 50-60 cm, to determine the required length, add 10 cm to your height or 20-30 cm if you are dynamic.
When choosing the thickness, remember – the denser and thicker the mat, the warmer and more comfortable it is to exercise. For classes at home, a thickness of 6-7 mm is enough. On this, you will not sink your elbows and knees into the floor and slide.
For more useful tips on how to choose a fitness mat and how it differs from a yoga mat, read our special material.
Dumbbells
Dumbbells are set – their weight can be changed by adding the required number of kilograms to the bar, and whole.
Set dumbbells will be needed if people with completely different physical fitness are planning to do sports in the family, because their weight can be varied.
When choosing set models, remember several parameters:
- Weight of pancakes. Pancakes are from 0.5 to 10 kg. Beginners should increase the load gradually, choosing dumbbells in increments of 0.5-1 kg.
- Neck diameter and weight. The bars are produced with a diameter of 25, 28, 30 and 32 mm. For women, vultures with a minimum diameter are suitable. If you plan to buy additional pancakes, make sure that the bar can withstand the additional weight.
- Surface. It is better to choose models in which the pancakes and neck are covered with rubber. They will not rust or damage the floor surface.
- Pancake holders. They can be screwed into the neck – a screw stopper, a threaded connection, or fixed with a spring. Those that screw in are more reliable and safer, spring-loaded pancakes can fall.
There are also solid dumbbells, for example, here is the Stein model for 2 kg and Hop-Sport for 4 kg.
It is better to start with 1-2 kg for women and 2-5 kg for men and increase the weight gradually in increments of 0.5-1 kg. Dumbbells that are too light will waste your time, and dumbbells that are too heavy can cause injury.
For one approach, lift the dumbbells 8-12 times. If you want to develop strength, do more sets with fewer repetitions. For endurance training, increase the number of repetitions.
Rope
This is the simplest simulator that trains several muscle groups at once and helps to warm up well. And it’s also fun and useful, because during jumping, oxygen actively saturates all organs, including the brain – an excellent way to fight boredom, stress and insomnia.
The most important criterion when choosing a rope is its length. When folded, the jump rope should be equal to the distance from the floor to your armpit. If it is too short, you will cling, if it is too long, you will get confused.
There are models with a length adjustment function – such jump ropes are convenient to buy for the whole family, then you can change the length depending on the height of the athlete.
There are jump ropes that have a jump counter and even a calorie counter built into the handles, which will help you track the results of your workout. It is better for beginners to choose fairly light ropes – rope, nylon, PVC.
The plastic handles of the jump ropes are convenient, but they can slip out of your hands during training. It is better to buy models with neoprene handles. This material absorbs excess moisture, thanks to which the handle does not slip.
Choose models with open handles, then they can be unscrewed, pulled out and trimmed of excess length, tied or clamped inside and twisted.
Don’t start with a lot of jumps right away. Jump on your toes and low, barely lifting your feet from the surface of the floor – the higher you jump, the worse it is for your leg joints. Do not land on your heels.
Fitball
This large ball perfectly develops flexibility, balance and coordination. To balance on it, all the main muscle groups are strained, and the spine is not overloaded. What is needed after several hours of sitting in front of the computer.
You don’t only need to sit or lie on the fitball. You can do body twists and lifts, push-ups and planks, even work out with dumbbells. And even after classes at fitball, you will learn about the existence of such muscles that you never suspected.
The surface of the fitball is usually made of dense rough rubber, and choose the size according to your height:
- height up to 157 cm – you need a fit ball with a diameter of 45 cm;
- height 158-167 cm – choose a fit ball with a diameter of 55 cm;
- height 168-178 cm – a model with a diameter of 65 cm;
- height 179-189 cm – fitball with a diameter of 75 cm;
- height over 190 cm – fitball with a diameter of 85 cm or more.
The main criterion for choosing the right fitball: when you sit on it, your legs should be bent at the knees strictly at a right angle.
A good ball should be elastic, squeeze no more than 3-4 cm and quickly recover its shape, without folds and irregularities, microcracks and protruding seams.
Fitness rubber bands
Fitness bands are a great way to improve your physical shape and tone your muscles. Rubber bands are light, most often they are made of latex – it stretches better, silicone and rubber.
The length of rubber bands is 25 or 30 cm. The latter more easily tolerate high loads, stretch more and last longer.
Rubber bands have several load levels depending on stiffness:
- X-Light, thickness 0.45 mm, gives a load of up to 6 kg;
- Light, thickness 0.6 mm, give a load of up to 8 kg;
- Medium, thickness 0.8 mm, gives a load of up to 12 kg;
- Heavy, thickness 1.0 mm, give a load of up to 15 kg;
- X-Heavy, 1.2 mm thick, gives a load of up to 18 kg.
Choose the level of resistance of the rubber band according to your capabilities, you don’t need to immediately take a heavy one and perform exercises due to strength. Increase the load gradually.
Usually, for leg training, dense rubber bands with a resistance of 6 to 10 kg are used, and for the shoulder girdle and arms, bands with an average resistance of 2-5 kg are used.
Exercises with rubber bands are suitable even for those who are contraindicated for loads with additional weight due to problems with the spine or joints.
And for those who do not have enough resistance from rubber bands, training with expanders will be suitable.
horizontal bar
This is the simplest home exercise machine, exercises on which develop arms and rectus abdominis muscles. We advise you to choose not an ordinary crossbar, but a more functional model – with an extended base, transverse handles and handles for pumping up the back muscles.
A simple horizontal bar is easily fixed in the doorway, but keep in mind that most modern doors are made of chipboard or fiberboard. Will they support your weight?
It is better to install functional models on a supporting wall or buy a horizontal bar in the spacer – it does not require drilling walls or door frames.
The upper bar of the horizontal bar is fixed on the upper slat of the opening, and the edges of the lower crossbar rest against the side slats from the opposite side. Wall-mounted horizontal bars can withstand up to 200 kg, strut models up to 150, and in the doorway – a maximum of 100 kg.
When choosing a horizontal bar, pay attention to the width and weight of the projectile – the horizontal bar should correspond to the width of the shoulders and be quite heavy. Also, don’t forget to check that the kit includes fasteners.
A horizontal bar is often included in the set of sports complexes for adults and children. It is smaller in width than the standard one, and the mobile design allows you to rearrange the projectile on any crossbar of the Swedish wall, depending on the height of the athlete.
If you add bars, rings and a press board to the sports complex, training at home will be no worse than in a sports club. And to make sports activities, especially for children, safe, a sports mat will come in handy.
Tips
Motivation. The most difficult thing is to start. But when you really feel that sports help reduce anxiety, it will become a daily ritual that will give you a sense of control over what is happening.
Yes, at first it will be difficult to force yourself to train, but after a few sessions it will become a habit. The company will help to maintain the fire – if it works out, work with like-minded people. It can be family, friends or colleagues, live or online.
For example, Adidas Runners Kyiv gathers large companies of runners with the help of social networks and also donates to the Armed Forces of Ukraine for the opportunity to exercise in peace.
A place for training. You should be comfortable lying down at full height, jumping, swinging your arms, etc.
It’s good if you don’t need to rearrange the furniture to perform the exercises. But if there is not enough space, move the table in advance, spread the mat and practice.
Schedule. Choose a convenient time when you are not busy with anything else, print and hang the schedule in a prominent place so that you don’t forget about classes, set a reminder on your phone.
Try to treat classes as something really important and necessary that cannot be missed. But also try to perceive sports as something pleasant and interesting, so that you don’t want to “accidentally” forget about classes.
Find your complex. Download a mobile training application, find interesting training videos on YouTube, sign up for an online fitness course – choose the format that suits you.
For example, BetterMe: Health Coaching made free access for Ukrainians during the war, Nike Training Club is a free program with training programs both at home and in the gym, and the Seven program is what is needed for those who are not very fond of sports. She offers short individual training sessions of seven minutes.
Music. Music is easier and more enjoyable to engage in, so make a dynamic playlist that will motivate and maintain the right tempo.
Number. Perform the exercises in 2-3 sets of 10-15 repetitions. Increase the number of sets when it becomes easy for you.
Gradually increase the difficulty of training: after mastering squats, add lunges, swings, exercises for the press, the bar, then make the exercises themselves more difficult.
Do not start without preparation with complex complexes. If it is difficult to perform the exercises, but you need to hold on for another 30 seconds, stop and rest. Over time, everything will work out, and you will be able to perform the required number of approaches.
If there will be strong muscles at first, skip the strength training, but devote these 20-30 minutes to stretching or yoga.
Your task is a minimum of 150 minutes of activity per week. Based on the calculation per day: 20 minutes is the norm, who does 30 minutes – well done, 45 – we are proud of you.
Author: Natalya Karabuta
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