But what are these tools and accessories ideal for training at home? In this guide, we are advised by Riccardo Borgacci (the personal trainer who suggested what it takes to train at home), a graduate in Exercise Science and Dietetics.
Practicing physical activity is no longer as simple as it used to be, when a pair of shorts, a t-shirt, a pair of sneakers and a lot of motivation were enough. Today the market offers countless tools and clothing, making it difficult to understand which ones to choose and why.
In fact, only a few of these accessories could be defined as "essential", but it is undeniable that many others contribute to improving the training as a whole. Below Riccardo Borgacci specifically suggests a limited range of "strategic" tools and accessories. indicating its function and usefulness, not without offering little advice on the choice of purchase - initial, for beginners, and in progress, for those who are no longer novices.
Medicine ball, belt, gloves and many other small tools and accessories ... which are also ideal for a home gym and for those who do not want to buy larger machines such as the total crunch and the multifunctional fitness station.
For further information: Home Gym and Quarantine: how to train , fitness ball and med ball, are the four names used to indicate this tool with truly ancient origins. Reinvented at the end of the 19th century, it was actually used - in a rudimentary variant - already in the classical period. It is basically a spherical ballast, which can however differ according to weight, size, content, bouncing capacity, material and the presence or absence of handles or ropes. Borgacci continues:
"The medicine ball is a real overload. It can therefore be useful in strength training, including elastic and explosive (plyometrics) and resistance training, based on individual characteristics, its weight and the type of workout. It finds application in specific or general muscle conditioning, in metabolic training, in weight loss, in post-traumatic or preventive motor re-education and more. It allows you to structure workouts with a high functional component, also stimulating balance and coordination. It cannot be missing in the context of a home gym, even if it is of little use to strong subjects who continue to seek the stimulus of pure strength. A sensible initial choice might be to focus on a medicine ball with handles, which offers a firmer grip and the ability to grip it even in a manner similar to a dumbbell or kettlebell. The weight depends on the training goal. For strength you will opt for a significant load, which will allow you to perform up to 12 consecutive repetitions; vice versa for resistance training (at least double the rep). A good evaluation criterion can be that of the comparison with the "case of water" (6 bottles of 1.5 liters weigh about 9 kilograms). Based on how many times you are able to perform a full squat holding a case of water in your arms, and in reference to the objectives, you can choose a medicine ball that is lighter, heavier or equal to it. In addition to this, it will be advisable to buy one. 50% lighter for upper body training. They will only buy heavier ones when the increase in strength or endurance makes the workouts ineffective - and in any case never before 3 months from the "start".
"Elastics can be used in various ways. Probably the best known context is physiotherapy, rehabilitation in general and preventive gymnastics. In reality, they are also very useful in the specific muscle warm-up phase, especially the rotator cuff (shoulder With the elastic bands it is possible to perform, before intense training for the upper part of the body, internal and external rotation movements of the humerus, adduction and abduction of the same (on different planes). In this way, the smaller muscles, usually hypotrophic, are stimulated, therefore responsible for the wear and tear of the tendons on the shoulder joint. Furthermore, with the elastic bands it is possible to perform useful movements to train the muscles of practically the whole organism: thighs, buttocks, calves, abs, lumbar, back, chest, triceps, biceps and deltoids. In the context of circuit training, the use of elastics can be used for resistance training, metabolic improvement and weight loss; in the short-term resistance training instead, they can be useful for the stimulation of strength and hypertrophy - in novice subjects. Given the negligible cost, it is recommended to buy 2-3 types right away. Let's not forget that it is also possible reduce its length to increase its resistance. Moreover, the "use of elastic bands is particularly suitable for isometric exercises, which are very useful for building muscle mass".
"The belt is essential only if, in the home gym, squats and deadlifts are systematically performed. It can still be useful, if you want to add an overload, in pull-ups and parallel presses (dips). other accessories, even the gym belt should be known how to use. First of all, it should be worn very tightly; otherwise it turns out to be useless. Secondly, not mastering a good lifting technique, do not believe that the belt alone can make us gain who knows what loads. It is necessary to have awareness of the core (pelvic floor and abdominal belt) and to know how to activate it, as well as to know how to perform a good diaphragmatic breathing (holding the Valsalva during the execution); only at this point, wearing a suitable belt will it be possible to increase the intra-abdominal pressure, thus improving stability and enhancing the lift. The minimum height of a gym belt is about 10 cm. Having a thinner one at the top, once worn, it may be advisable to rotate it by placing the highest area in front of the belly - but it is still not ideal. A good belt is "for the waist".
"We will be brief: the cuffs are of little use in protecting the tendons. This is because, unlike other critical areas of the body - such as the knee - in the wrists all the tendons run inside a" virtual cylinder "which external margins are made up of. from rigid bone segments. While squeezing them "to death", their containment action on the tendons is limited.
We say the opposite about the padded buckles for weight lifting. Alter ego of the metal hooks, tightening around the wrist on one side, on the other they go to wrap the barbell or the pull-up bar, unloading the work of the flexor muscles of the hand and of the fingers. A little practice is required to put them on correctly (the tightening strap must be facing downwards). They prevent the sagging of these more delicate areas, which often occurs before that of the target muscles - glutes, lumbar, thighs in deadlifts. ground, and lats in pull-ups. They are very useful and inexpensive; they cannot be missing among the small home fitness gym accessories ".
"Gym gloves are not very useful, but this can depend on individual sensitivity. They are worn mainly by women, who have an aesthetic need. The friction on the skin tends to form blisters and calluses, which are unwelcome on female hands. D "on the other hand, even by using them one easily becomes dependent on them; this means that without it it is not possible to train. We say: one more manicure session is better than skipping a workout ".
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