Back in 1970, bodybuilding became a craze because of films with Arnold Schwarzenegger.
Before you go directly to the classes, you must first set a goal - what you want to become, and for how long.
It is always advisable to consult with an experienced trainer before starting any new training program and to decide on the choice of sports equipment accordingly. In the long run, this will help achieve excellent results.
Content
Do you want to build muscle mass, or is your goal to lose weight and highlight the muscles that you have? Or maybe your goal is to become stronger and you are an adept at strength training and powerbuilding.
Many factors determine the type of equipment you use at home or at the gym. However, there are the most necessary simulators and sports equipment, without which you simply cannot perform basic exercises and bodybuilding programs.
Free weights
This is our top 1.
The use of free weights is essential. They are most effective in bodybuilding for building your figure, growing your muscles and strength. In addition, they are the least expensive.
Their portability, variety of designs and affordability make barbells and dumbbells the go-to equipment for any strength training. With a gradual increase in your weight limit over time, you will only need to purchase the necessary goods. They can easily be adapted to the current training program.
Bodybuilding is extremely unpretentious, but care must be taken to avoid injury and muscle overload. Whether you are a professional or a beginner bodybuilder, you should alternate your workouts with rest and supplement with adequate nutrition. Also, your body needs rest between workouts, although you might want to work out every day. Vary your exercise schedule and intensity.
Depending on your level of fitness, you can start with one to five serious workouts per week and gradually increase their intensity and duration. Working different muscle groups on different days will allow each group to take a break.
If your goal is not to become a professional bodybuilder, dumbbells are the best equipment for you. If the pool appeals to you, water dumbbells are also available. It is very convenient for people with spinal problems and arthritis. Any dumbbells are easy to use and portable.
As for a suitable weight range, a set of plates (discs) for barbells from 40 to 100 kg is ideal for building muscle for amateur bodybuilders. Of course, as we progress, this will not be enough.
Multipurpose Bench Benches
These are wonderful simulators, as they are also called universal benches. They represent a whole complex for training. They consist of the bench itself, racks for the bar, attachments for the legs, a scott desk and other possible additions, depending on the model. That is, in fact, in this equipment alone you get almost all the necessary functionality for home training.
This makes it possible to pump the pectoral muscles, shoulders, biceps, triceps, legs, abs.
Of the possible exercises that you can perform on such equipment:
barbell bench press on a horizontal bench, barbell bench press on an incline bench, dumbbell laying, dumbbell bench press with and without inclination, barbell squats, leg extensions, leg curls, scott bench curls,
As you can see, the purchase of such a simulator for the home will allow you to perform a lot of really important exercises.
The price of universal benches is different, but it is quite possible to find a good simulator for a reasonable price.
Barbell Racks
A much needed power tool. In this case, we are talking about the type of racks that allow you to adjust the height. In some models, adjustable racks are already in universal benches.
However, even if the bench has the ability to extend the racks, it is not always convenient to use them, because you will rest and cling to the rest of the simulator and this will interfere. In this case, it makes sense to purchase bar racks separately.
You will be able to perform squats with a barbell, it is convenient to take a barbell for a bench press, for inclinations good morning and for other exercises.
The price of the racks is not great, I do not take up much space at all.
Wall power complexes
Pull-ups and push-ups are available for upper body tone and arm relief. For these purposes, you can purchase a wall-mounted complex horizontal bar + bars. It hangs on special hooks and will even allow you to train push-ups on the uneven bars with additional weights and pull-ups with weight.
What is also very convenient, such a sports projectile will not take up much space. The price is very affordable
Repeat Mode
As a basis for beginners, the following can be advised: low reps with heavier weights will help build strength and overall muscle mass. Higher reps with medium weights will allow you to focus on growth and muscle recruitment.
More reps with less weight will tone the muscles without over-growth and develop strength endurance.
Сonclusions
On any equipment you need to do it right. Learn and improve your technique and gradually move to heavier weights.
Most importantly, be patient. If you have never exercised before, it will likely take you some time to get used to this regimen. Make a schedule, consult with a sports doctor and trainer, eat right and stick to the regime. And over time, your efforts will be rewarded.
