Contents
So, your “trenpark”.
Chair
The first and main shell is a chair of any degree of fearfulness, only, preferably, strong. Modern, even metal chairs are not suitable – you need a Stalinist or Hungarian chair 20-30 years ago, tested for strength by leaps on the mezzanine. For plausibility, we drape it with a beautiful cover.
We use the chair to create a waist (twisting while sitting with weights in outstretched arms), to stretch the legs (foot on the back and deep bends), to swing the legs (one foot on the back of the chair, squat on the other leg).
Диск
A floor disc costs negligible compared to a treadmill, but it’s worth having. The disc forms the waist and the waist-hip transition, you can prancing on it during your favorite movie, it develops a sense of balance. The disc is very good to use during warming up and cooling down.
Massage Mat
In theory, massage mats should be in every home. Massage mats should be used 2 times a day, like a toothbrush (you can stomp on them just while brushing your teeth) for 3 minutes. In addition, the foot massage mat is ideal for placing under the lower back during abdominal exercises.
Universal expander-elastic band or expander-spring
The expander is used to create a relief of the muscles of the chest and shoulders, with the help of an expander of almost any design, you can reach the most difficult-to-reach muscles. In addition, at the very beginning of training, the expander is used as support for the press.
Dumbbells
You need to have two pairs of dumbbells – 1 kilogram and 5 kilograms. Or use one set of modern collapsible dumbbells.
Wrist weights
Ladies can easily sew 300 g cuff pouches with Velcro for the wrists and 500 g cuff pouches for the ankles. You can run in them, do aerobics – weight increases the result of any workout. The filler can be sand or lead weights from Rybolov. Do not neglect the wisdom of the land of advice – sew a weighting corset belt. It increases the slimming effect of jogging by a third, which is very decent! The belt can weigh from 2 to 5 kilograms and fit snugly to the body.
Stick wagon
The stick is 1,5 meters long. The handle from a mop or broom will go, just make sure that there are no splinters on it. The stick can be tightly braided with leather or cloth tape. The stick helps to pump up the back, do twists correctly, stretch, reach the triceps and back muscles.
Massager
A roller or anti-cellulite massager together with a sports gel is your ambulance and home beautician.
Horizontal bar
At one time it was fashionable to hang horizontal bars at home. So, this is certainly not a wall bars, but it is quite effective, especially for men, a simulator. But it is also useful for women to even just hang on a horizontal bar – this contributes to the decompensation of the spine. In general, it is believed that a woman should pull herself up (lift her weight) 3 times, a man 15 times.
Leg expander
An elastic band, sewn into a ring, with a total length of 1 m.With its help, they pump up the hips from the outside, which are not so easy to reach.
Step
The simplest step is made from 2 cuts of a log 20-30 cm high. The step is intended for aerobic high-impact load, warming up the body, creating a beautiful calf line, strengthening and treating ankle joints and knees.
You can recommend both the hula-hoop and the rope, but, unfortunately, there is usually nowhere to twist the hoop or jump over the rope at home. Although with a skipping rope in the great business of creating a waist, nothing beats! But even that “train park”, which is listed here, will help you in the shortest possible time to include the whole body in the reconstruction, to pick up muscles, to improve joints, to expand the motor program of the body. This is your home Kettler! Moreover, most of these shells, as a rule, are already at home, just with dusty dumbbells that are lying under your bed, no one speaks on TV, and simulators show every single day.