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Muscles From Home
You don’t need to go to the gym to build muscle mass. You can also build muscle with basic exercises on basic home gym equipment. Here are some pieces of equipment that must be part of your home gym if you want to build muscle.
Instead of a large collection of dumbbells, which are really very expensive, you can settle for a dumbbell handle that functions as mini dumbbells. Dumbbell grips with adjustable sets can save you space and money while giving you the same performance as individual dumbbells.
There are three basic types of weights: rubberized weights, plastic filled weights and cast iron weights. Rubberized weights are the most expensive and kinder to your floors, but the cheapest ones tend to crack. Plastic weights are cheaper, gentle on your floors, but they are the most breakable. Cast iron weights are cheaper than rubber filled weights and are almost indestructible. If you don’t care about the floor, it will be best to get cast iron weights.
Olympic weights are more suitable for heavy lifting than standard weights. Olympic weights have 2″ holes and are best suited for seven-foot bars and larger benches. Start with four ten-pound plates and two of each of the following: 2.5 lb, 5 lb, 25 lb, and 45 lb. be careful to they didn’t buy the cheapest kind because they bake badly on paint chipping, sharp edges and wrong weight.
Micro weights or fractional weights allow you to increase your lifts in increments between 1 and 5 lbs, which you can’t do if you use standard weights because the minimum is 2.5 lbs on each side. However, they can be very expensive. Instead of buying micro weights, try using magnets or chain links. Be sure to weigh them first so you know how much weight you’re actually lifting!
The bar may come with the packaging of your newly purchased set of weights. However, once you start lifting heavier weights, it’s a good idea to invest in a quality bar. The curling iron allows you to grip at an angle that reduces wrist strain and also allows for better muscle contraction. A strong grip bar helps strengthen your grip and works the arm muscles in a different way.
The power stand allows you to safely work alone with heavy loads and heavy lifts. Most power racks come with pull-out and dip bars, but others offer them as optional accessories. Another option for weight racks is the high/low pulley, which allows you to perform triceps presses, lat-bar pull-downs, rows, and other exercises.
If you have a weight rack, you won’t need a bench with crutches. But if you don’t have a power stand, you’ll need one. Olympic barbell benches with 44-48″ of space between the crutches are ideal. Medium-sized benches have about 36″ of space on one side and will be adequate for most people. Also look for designs that have a squat rack built into the back end and some sort of self-winding attachment if you don’t have a booster.
Your workbench should also have an incline/decline option as this will allow you to vary the way you attack your muscles. Leg extensions are also important because they allow you to perform rotations and leg extensions. Many benches have this as standard, but you can buy it later if it’s an add-on.
Gloves, belts, straps and pads
Gloves provide protection to your hands especially during very intense training. Some gloves even keep your hands cool and do not contain odors caused by trapped moisture.
A weight belt provides support when lifting weights. It is not necessary to wear a weight belt if you are lifting less than your body weight (if you are a beginner) or less than 1.5 times your body weight (if you are an experienced lifter). Don’t rely too much on your weight belt, as it will limit the development of accessory and stabilizing muscles, which could put you at greater risk of back injury.
Weight lifting straps would allow you to perform shrugs and deadlifts with heavier weights, while pads are important for abdominal exercises.
Cardio equipment will not increase muscle mass. Its purpose is to warm the body. Before you jump into a tough workout, you need to get your blood flowing to improve your performance and training efficiency and reduce your susceptibility to injury. A skipping rope can do the job well.
With your home gym for muscle building, you are not far from achieving the body you want.
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