Home Gym for fighter

Having a dedicated fitness training schedule has a huge positive effect on mental and physical health, so it’s no wonder that more and more people are building a home gym for their daily workouts or as a complement to their standard subscription workout in a gym or martial arts course, combat sports or personal defense.

If you’re thinking of making the leap and creating a super home gym these are some tips to create a really basic but functional space you’ll need to bring your athletic preparation to the top!.

Here are 9 essential tools for your Home Gym

1 – The Kettlebells

The kettlebell is a unique training tool that allows you to develop incredible cardiovascular strength and endurance.

The kettlebell can’t miss in your workout in a Home Gym!

If you follow the blog I made more posts about kettlebell, its benefits and some useful workouts.

You can do any exercise that requires a dumbbell with a kettlebell and more effectively develop the stabilizing muscles and core strength.

In addition, there are many dynamic, total body exercises perfectly designed for kettlebell that are not suitable for a single tool with which you can train explosive strength, strength, stretching and balance.

Kettlebell’s training strengthens tendons and ligaments, which in turn makes you less susceptible to injury.

If you’re looking to improve your conditioning and body composition, kettlebells affect your whole body with explosive exercises that build lean muscle mass.

If you have little time you have found the right tool, you can train with kettlebells in just 20-30 minutes.

2 – Plyometric Box

Plyometric boxes orplyometric boxes are used for exercises to improve conditioning, develop power and improve reflexes.

There are different types but what matters are the heights.

If you want, you can also build it!

The jumps on the box require explosive thrusts of energy from the muscles, which increases power and joint efficiency.

The jumps on the box require a high level of cardiovascular capacity, which improves the body’s ability to process oxygen and develop endurance.

Performing jumps on the box and other explosive exercises with plyometric boxes perfectly complement the force built by lifting weights or with kettlebell.

Consider it in your Home Gym to avoid jumping on the bench and to vary the height of the jump.

4 – Standard lift bar with 20 kg (Total about 32 kg.)

The power rack is an ideal device in a home gym that allows you to perform a wide range of compound lifts.

If you are looking to increase muscle mass, you’ll want to do squats, deadlifts, cleans and other exercises involving the body’s main muscle groups.

Power racks allow you to perform free weight exercises, which encourage the development of stabilizing muscles and do not limit movement to an isolated interval in the same way as a Smith machine.

We specified a 20 kg barbell because it is the standard calibrated in most gyms and provides an excellent starting point with which to start.

Ps. You can also use it for the tractions at the bar, fasten the rubber bands, etc.

Discs with different weights are essential as you improve your physical condition and start building more strength, especially if you have a power rack.

Lighter plates can be used to perform clean and exercises for the upper body.

Heavier discs are needed for lifts that train the lower body and those that incorporate the main muscle groups, such as squat, deadlift and bench.

5 – Tilting flat bench

A tilting flat bench is a full-face equipment that can be combined with the power rack and used for a wide range of exercises.

Along with the standard bench, you can use the bench to perform jumps instead of the box (I give you the alternates), and basic exercises.

If you buy an adjustable bench, you can use the bench to perform bench and tilt exercises.

6- Dumbbells

The dumbbells are great for specific isolation exercises that focus on a muscle group.

While the equipment discussed above is excellent for lifting compounds that affect more than one muscle group at a time, dumbbells may be more effective at hitting smaller muscle groups.

Use dumbbells to perform shoulder shrugs that affect trapeze muscles, flies that develop pectorals, or frontal increases that act on deltoids.

You can also incorporate dumbbells into lower body workouts such as weighted lunges and squat variations.

Start with a range of dumbbells between 6-25 kg and climb on weight as you build strength.

Also useful for solving some rehabilitation problems after minor injuries.

Use in the gym alone or hooked up to the rack to do some preparatory exercises.

8 – Stationary Bike

The stationary bike is a great tool to incorporate cardio into your workouts.

Stationary bikes are often smaller than traditional cardio machines such as treadmills or stairwells, so they can easily fit into a home gym.

Exercise bikes carry a low risk of injury as they have no impact and give the cyclist the opportunity to choose endurance and tension.

By increasing tension, you also increase leg strength, which helps in lifts such as squats and deadlifts.

Therefore, exercise bikes have the dual advantage of developing both cardiovascular endurance and strength.

Alternatively, you can use the most expensive spinning bikes or actually ride a bike.

The elliptical bike or even the treadmill is also useful but it does a different job and it’s not good if you’re looking for speed.

9 – Foam Roller

A foam roller or foam roller may not seem as useful as a kettlebell or rack to do the squat, but remember that recovery is part of your workout.

Foam rollers allow you to do self-massage and relieve muscle pain.

The use of a foam roller at the end of the workout can mitigate the accumulation of lactic acid in the muscles and connective tissue that leads to a reduction in mobility.

Foam rollers also increase blood flow, aiding recovery.

Muscle recovery and mobility work should be a priority to avoid injury and get the most out of your workouts.