四、如何百元打造属于自己的健身房？

对于初学者来说，器械力量训练应该是最佳减脂塑形之道了。不过由于客观原因的限制，很多朋友可能没有办法去健身房锻炼，又或者即使办了健身卡，一年也没时间去两回。

这时候，更靠谱的方式是在家拥有一个自己的小型健身房！

那么居家训练，什么才是你最适合、最需要的健身器械呢？

弹力带

居家健身首选项，最方便、最有效的居家器械。

弹力带五大特点

● 超高性价比

100kg负荷的哑铃与弹力带价格比较

● 阻力角度多变

● 弹力带提供的阻力，符合人体肌群发力特点

弹力带阻力与人体力量变化很接近

● 全能，几乎能覆盖所有部位训练

● 安全、不砸人，帮助落地缓冲

弹力带的使用技巧

● 如何使用普通手柄

● 如何扣门上

● 如何扣门下

● 如何绑腰带

● 如何绑臂环、脚环

其他居家器械

哑铃

最常见、最合理、最容易买到，小肌群训练必备。

瑜伽垫

各种趴、卧、俯身动作必备。在跳绳时，也可以避免楼下的住户因噪音而砸门。

横杆

与弹力带等其他居家器械配合，可以在家替代杠铃类动作。

瑜伽球

因其不稳定的特性，可以综合锻炼核心肌群，对腹肌和腰腹健康尤其有益。

跳绳

高效燃脂，居家最佳有氧项目。无绳跳绳可以使用弹力带训练，以增加负荷或者减轻冲击。

卧撑架

有效将重心从掌心中部转移到掌根，更有利于胸肌发力。

腹肌轮引体向上架乳胶弹力带

强化腹肌离心收缩过程，练腹肌超有用！最新的三轮腹肌轮较稳定，可以避免你练粗腰，而且更针对腹直肌。

在家做练背综合、引体向上的必备物件。这种简易的引体向上架可以通过旋拧伸缩卡在门上。

更轻便、易携带，小肌群中小重量负荷的最佳选择。

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