When you hear: "I have a gym at home", most of us imagine a big room full of all kinds of machines and weights, but the truth is that it doesn't have to be that way. Everyone in their living room can set up a small space where they can get in shape without going outside.
Basic equipment to set up your gym at home
What we are going to propose here are a few elements, some very simple, with which you will have everything you need to train at home. And you will be able to do it in a very reduced space. If you have the opportunity, we recommend that you at least choose a place near a window with natural light.
If before you start reading you need to be convinced that such a minimalist setup can work for training, here's current World Cup champion Kate Courtney proving that it''s possible to "keep in shape" in the space between your couch and the TV.
Una publicación compartida de Kate Courtney (@kateplusfate) el
Turbo trainer
For most cyclists the turbo trainer is an indispensable element, and there is no doubt that it is the best way to continue pedalling at home. Those of you who have very limited space or do not want to spend too much money on a fixed turbo trainer can get one with rollers. Here you can find the most compact on the market and the fastest to use with your own bike.
Still, if you don't have a turbo trainer, it's not the end of the world either. With the rest of the elements you can train just the same
Skip rope
Jumping rope is the most effective way to train the aerobic section and burn calories in small spaces. Besides, it will not be necessary to acquire any specific material as you can practice it with any rope.
Roll mat
The mat is a basic and economical element with which you can perform countless exercises in the most comfortable way possible. From core exercises to proprioception.
Fitball
With a Fitball you will multiply the number of exercises you can do in the same space. Most cyclists include this element in their regular training routine to improve balance and strengthen their core.
Elastic band
Another very economical element with which you can simulate many weight training exercises. Perfect for strengthening both the upper and lower body. We recommend you to have several of different hardness. It is another essential element.
Weight
A set of weights can give your workout place a real gym feel, but they can be a problem to store. We recommend that instead of having several, you get just one or a couple of them and that they be ball type. These have plenty of grips and can be used for many other exercises
Foam Roller
Another essential in any athlete's home should be a Foam Roller. This roller has a multitude of applications and if you use it regularly it will save you more than one visit to the masseur.
Massage Gun
Finally, we recommend a device that is relatively new but seems to be very effective. It is a "gun" that through percussion therapy is able to relieve deep muscle discomfort, improve circulation, relieve trigger points, etc.
Bike components
Mountain bike
Training
Training
Mountain bike
Mountain bike