Complete collection of sports and fitness equipment

Currently, the mainstream fitness equipment on the market can be divided into three categories: aerobic training, strength training, and functional assistance. There is no universal "must-buy list". The core basis for selection is your training goals, available space, and budget level. The vast majority of ordinary fitness equipment does not need to purchase all types of equipment. 3-5 tools that meet the needs can cover more than 90% of training needs.

I'm not just saying this. I was helping a young guy who had just started working out clean up his rental house a while ago, and I saw with my own eyes that he had Xianyu's elliptical machine installed at half price. The rented 15-square-meter single room had a bed and a table, and the space left was just enough to put a yoga mat. I bought a 1.2-meter-long elliptical machine on a whim and put it at the door. Every time I entered the door, I had to rub it sideways. After leaving it for three months, I stepped on it less than 5 times, and the dust left behind could be used as a sketch pencil.

Many people complain that treadmills hurt their knees. In fact, there are two reasons for this. My friend, a physical coach of the provincial team, told me that if you choose a running belt with a width of 48cm or more and a silicone cushioning column, you should control the pace within the range that you can adapt to and settle down. When the forefoot or full palm is on the ground, the pressure on the knee joint is less than half that of running on a concrete road. On the contrary, those who buy a running belt for 300 yuan for a cheap price are so narrow that they can't fit the whole foot. They run awkwardly and are lucky if they don't sprain their feet. If you have a large body weight or old knee injuries, the elliptical machine is much friendlier than the treadmill. You don’t have to leave the pedals when pedaling, and there is almost no impact. Choose one with a flywheel weight of more than 8kg, increase the resistance and pedal for half an hour. The fat burning effect is no worse than running. If you like an immersive experience, you can pick up the water resistance rowing machine. The sound of the rushing water is really like rowing on the lake. Just remember to change the water regularly, otherwise green algae will grow if left for a long time, which will be too annoying. If you find it troublesome, you can choose the magnetic resistance model. It has a mute effect. You will not disturb the neighbors downstairs when you practice at 11 o'clock in the evening.

After talking about aerobics, let’s talk about the most common strength equipment that everyone buys indiscriminately. When I first started working out, I also fell into the trap and bought 6 pairs of dumbbells of different weights. As a result, the two pairs I commonly use now are 5kg and 12kg. The rest are either too light to warm up enough, or too heavy to do deadlifts. They were piled in the corner and used as door stops for half a year. If the space at home is small, it is better to buy adjustable dumbbells. You can change the weight by turning it and save at least half a square meter of space. Just choose one with a tight buckle, otherwise the dumbbell plate will suddenly slide off when you are doing shoulder press and hit your feet. It is not a joke. There has always been a chain of contempt in the powerlifting circle. Many people think that the Smith rack is a "beginner's toy". The fixed trajectory takes away all the work of core exertion, and the strength gained is "dead strength." However, the sports rehabilitation doctors I know recommend that people who are recovering or new to strength training first use the Smith rack to find a sense of force. For example, when practicing hip thrusts, you don't need to be distracted to control the balance and concentrate on finding the feeling of gluteus maximus contraction. It is much better than blindly using free weights to hurt your waist. As for the comprehensive training device that costs tens of thousands of dollars, unless you have a dedicated gym at home, it is really not recommended to buy it. You may not use most of the functions once when you finally sell it and put it aside.

If you have a small budget and a small space at home, there is really no need to focus on big equipment. On the contrary, small tools that cost 100 yuan will be used the most. Now I always stuff two resistance bands of different weights in my suitcase when I go on business trips. I can use a doorknob in the hotel to practice rowing and hip abduction. When I do shoulder exercises, putting it on my arms can also activate the rotator cuff, which is 10,000 times more convenient than carrying dumbbells. Don’t buy a yoga mat that is too thin. About 10mm is just right. If it is too thin, it will hurt your elbows when practicing flat support. If it is too thick, it will be soft and easy to sprain your feet when practicing jumping steps. Many people say that wave balls and battle ropes are IQ taxes. In fact, this is not true. My friend is a yoga teacher. She gives private lessons to students with poor balance. The wave ball is an essential tool. Standing on it to practice single-leg deadlifts, the core activation is more than 30% higher than on the ground. But if you want to lose fat and go running, there is really no need to spend such unnecessary money. This thing is not useless, but it depends on whether you can use it.

Harmful, after all, fitness equipment has always been "serving people". If you are really perseverant, you can practice hip and leg exercises on the steps downstairs, the plastic bottles containing two mineral water bottles can be used as dumbbells, and the horizontal bar in the community can be used for pull-ups. You can build a good figure without any equipment. If it only takes three minutes to heat up, even if you buy a comprehensive training device worth hundreds of thousands of dollars and put it in your home, it will only be used to hang coats and stack express delivery. It is much more useful to choose what you really need than to collect the so-called "equipment encyclopedia".