How far can you practice fitness at home?

As long as the training methods are scientific and well implemented, the upper limit of home fitness is much higher than most people's expectations. It is possible to achieve sports performance and physical condition far beyond ordinary office workers without using commercial equipment at all. There are even natural fitness enthusiasts who have won the provincial and municipal level natural bodybuilding competitions by relying only on basic equipment at home.

Of course, many people think that home fitness is just "playing house". Without a squat rack or a heavy barbell, you can't do anything real. This is not wrong - if your goal is to achieve powerlifting rankings and develop muscles at the professional bodybuilding level , the hardware conditions at home are indeed not up to par. The deadlift needs to be more than 150kg. Without cushioning, not to mention whether it will damage the floor, the neighbor downstairs will most likely come to the door with a broom to ask for explanation. For this level of training needs, a gym is more suitable.

I used to know a friend who worked in the backend. He rented a single room of only 18 square meters. The complete set of equipment consisted of a pair of adjustable dumbbells and a folding bench. I have been training intermittently for three years. I can bench press 80kg in sets, and my body fat has been stable at around 15% all year round. , wearing an ordinary T-shirt can show obvious shoulder lines. In the company's physical fitness test last year, he ran 1000 meters in 3 minutes and 42 seconds and did 22 pull-ups in one breath. His level is much higher than that of many people who have obtained annual membership cards and go to the gym every day to chat and chat.

Some people say that it is easy to paddle when there is no atmosphere at home, and they will fall back on the sofa and eat potato chips after two exercises. This actually has nothing to do with where they practice. There are many people around me who have spent 20,000 to apply for a five-year card and go less than five times a year. To put it bluntly, when it comes to fitness, the venue has always been an auxiliary, and execution is the core.

Speaking of home fitness, it is actually similar to taking online classes at home. Some people can pass the Qingbei exam by following the live broadcast, while some people fail the exam again and again while sitting in the classroom. The problem is never the desk and blackboard. If your goal is to reduce your belly, look good in clothes, climb stairs without being out of breath, or hold a baby without getting tired, then home training is completely sufficient. Even if there is no equipment, you can just rely on push-ups, squats, and jumping jacks, combined with diet control, and you will see obvious results in three or four months. For a change, if you want to pick out some muscle details, a dozen yuan of elastic bands or a hundred yuan of TRX can fix a lot of areas where you can’t find the feeling of exerting force with your bare hands, such as the hamstrings, gluteus medius and other small muscle groups that are easily overlooked. The stimulation effect with small equipment is no worse than that in the gym.

I now go to the gym half the time to train with weights, and half the time I am too lazy to run after work. I just pull elastic bands at home for 20 minutes to stretch my shoulders, and the effect is not much worse. There is really no need to worry about "where to train" for a long time. Being able to move first is better than anything else.