Learn how to actively engage in strength bodybuilding and progress in working weights at home with a minimum amount of space and equipment. Although today in any city you can find a large number of gyms, often people want to train at home. According to sociological surveys, the number of gym visitors is approximately equal to the number of people doing sports at home.
It is clear that in such a situation, a person wants to know what needs to be done to organize power bodybuilding at home. They are interested in figuring out what equipment will be needed and what training programs will be most effective. Many athletes who constantly train in the gym, in certain situations, are forced to carry out several workouts at home. Let's take a closer look at this issue.
How to do strength bodybuilding at home?
For bodybuilding, only barbells can be quite enough. If you have dumbbells, then that's even better. For gaining mass and increasing physical performance, basic training is still effective, for which the above equipment is quite enough.
There may be several reasons for wanting to train at home, but the main ones are the desire to save money and the lack of time. Some people cannot afford to purchase a permanent membership card to visit the gym, because today fitness centers have become very popular, and a person does not want to visit various courts or swimming pools. The same can be said about free time, which in reality may not be enough.
In addition, there is a category of people who just like to train alone. They are not seduced by the need to wait for their turn to a simulator or sports equipment or to use a bench soaked in someone else's sweat. At home, you can hold a lesson at any convenient time, and you should not rush to the gym until it is closed.
Having equipped your home gym, you can prepare equipment in advance for conducting, say, a circuit training. You can also safely experiment with new movements, and the hall may not be suitable for this. Many home athletes say they can focus much more on technique and concentrate when alone. Indeed, in the hall, it is sometimes very difficult to achieve the necessary concentration - someone is talking, but somewhere there is iron.
At home, you are always comfortable in everything, including in terms of training. Your own shower is always at hand, it is possible to turn on your favorite music, etc. We have now listed the benefits of training at home, but there are also some disadvantages. First of all, you have to fight with your inner voice, which will demand to slow down. But the art of self-motivation comes with experience and at some point you won't have any problems with it. First of all, you should always set goals and strive for them. They can be very different, ranging from simple weight gain, then setting a personal record.
Moreover, the changes caused by changing the task, for example, after gaining mass, you decide to lose fat before starting a vacation, lead to a variety of training. This fact also increases your self-motivation.
When you train at home, safety should be the top priority for you. Remember that there is no one to insure you and for this reason, avoid heavy weights. Most often, when exercising at home, athletes receive when performing a bench press in a lying position. It is for this reason that you should take care of making or purchasing a power frame. Thanks to this equipment, you can protect yourself in various movements. If you do not have the opportunity to purchase a frame, then you should carefully choose the weight of the projectile. Stopping while pressing can also pose a danger. If this happens, then the situation can become critical.
When you have reached a muscle failure or you simply do not have the strength to squeeze the projectile, then gently roll it to the press area, after which you can safely put it on the ground. It is also quite possible to replace the barbell with dumbbells when performing a press, which is much easier to lower to the ground if problems arise.
Let's deal with the necessary equipment for organizing power bodybuilding at home. We have already talked about the power frame, and if there is a free room in your apartment, then there should be no problems with this. In addition, a bench is needed, in which it is possible to adjust the back. We already talked about a barbell with a set of pancakes and dumbbells at the beginning of the article. The bar may not be the most expensive one if you are not going to do powerlifting seriously. Most pancakes should weigh 10 kilos.
If you decide to purchase exercise equipment, then those that are equipped with chains or cables are not the best choice. This is due to their frequent failure. That's all you need to set up your own home gym.
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