ad code

10 tips for an effective workout at home gym

You want to work out your muscles at home? Here are the 10 most important tips on how to get in top shape within your own 4 walls
A good alternative to the gym is to move the training into your own four walls. The advantages are obvious: you do not lose any time, reduce stress and can concentrate completely on yourself.

How much space do I need if I train at home?

You want to have training tools in your already cramped apartment? No worries! Before you make up your mind about the project, check the actual size of the space you have planned.In total you only need 6 to 8 square meters. The ceiling should be at least 2 meters high, . Ban all non-training furniture and objects from the room. The room is also used by a roommate? Then coordinate your timing - and find a place where you can store the equipment (in a cupboard or in a box). Our space-saving tips:

  • If there is no room for a cable pull station, use a tube: Attached to the wall or door, you can do almost any exercise with the rubber cord. The further you pull, the harder it gets.

  • No room for a complete dumbbell set? Then take a Vario-Power-Weight-Dumbbell: It can be loaded with weights from 1.15 to 25 kilos in slices.

  • No room for a weight bench? Then take a Swiss Ball: On this unstable ball you are more challenged when bench pressing or curling, because you have to additionally tension the torso

Cheap home gym: What equipment do I really need?

A home studio sounds like luxury, sure. But this luxury can also be cheap. Having your own premium equipment is nonsense, a few good basics are quite sufficient. This is the basic equipment for a home gym: 

1- A barbell  

2- Weights (10, 5, 2.5 and 1.25 kilos twice each)

3- 2 adjustable dumbbells 

4- A weight bench 

What is the right floor for training at home?

Smack! Another crack in the tile. Even if you are careful when putting the weights down, a weight plate can still accidentally crash down. Parquet, plank or tiled floors are anything but ideal for training at home. Carpet or linoleum are better. Important: Protect the floor and the nerves of the neighbors below. How? By covering your training area with elastic, non-slip rubber mats. Floors with puzzle connections are also good. "Also ask your landlord or a craftsman how resilient the floor is," advises the expert.

How loud can I exercise at home?

Logically, the neighbors are moderately enthusiastic about the late-night workout. From a purely legal point of view, from 10 p.m. to 6 a.m. there is a night's rest. But you can only train late in the evening? Then avoid loud music and exercises with jumping parts. If your workout also causes neighborhood disputes during the day, make sure you have noise protection. 

How do I avoid puddles of sweat when training at home?

Okay, training makes you sweat. If only it weren't for that tedious cleaning. Bending stinky puddles of sweat by putting towels under your body, just like at a commercial gym. If you want to be on the safe side against slipping, use liquid-stopping rubber mats. Clothing tip: Cotton has no place in sportswear. Better: breathable climate textiles. But now a drop has gone wrong? Forget it!

How do I avoid boredom during training?

Always the same training equipment in always the same room. Your equipment also limits the choice of exercises. The only thing that helps is: variety! After all, no tools in the world are as versatile as the dumbbell and barbell. So put fresh exercises in every new training plan that you have never done before. Anyway, you should change your plan every 4 to 6 weeks. Also change the methods, the number of sets and repetitions and the length of breaks. For even more variety you can expand your arsenal, e.g. with stretch bands, tubes or sling trainers. What motivates you then? A sense of achievement that is addictive. 

What helps against smell of sweat?

The air is out, and the stink spreads? You'd better change that. A proper oxygen supply is essential for effective training. So it's best to ventilate before the workout - even in winter. As soon as the starting signal for the workout is given, turn the windows to tilt and turn the heating off. The temperature, which may seem cool to you now, will feel pleasant after the first few sets at the latest - promised! Your training room has no window? Then a fan will help, for example.

How do I motivate myself to train at home? 

A motivation low hits everyone once.  A professional atmosphere in the home gym prevents this.  A classic is the almost obligatory Annie poster, plus a monitor for motivation clips in an endless loop and speakers with a good bang.  DU prefer to train in boxer shorts or in a sleeping shirt?  No problem!  In the home gym everything is allowed.  All the more reason to invite a buddy for a workout.  But think very carefully about who can force you to do the famous extra repetition.  Also think about what motivated you in the past - the thought of your sweetheart or a visual role model like a fitness model.  That's exactly what you should think of in the nastiest sentence.  That's how you finish it cleanly. 

How do I control my training?

In your home gym, of course, there is no trainer to detect and correct mistakes. That's why you should look at unknown exercises in Internet videos beforehand - and in those from certified fitness professionals, not from some gym clown. The movements should be performed dry, with little weight. In any case, a large mirror belongs in a strong home gym. With it you can correct yourself - and pose between the sentences. It also makes a room look bigger. After the training you will have a selfie in it. Nobody can forbid you to do that in the home gym anyway.

Post a Comment