▼ [Dumbbells] Super standard item for muscle training at home
▼ [Abs Roller] Train your abdominal muscles in a well-balanced manner, and it is also effective for your back muscles.
▼ [Jumping rope] You can exercise your whole body in a short time and strengthen your cardiopulmonary function
▼ [Kettlebell] Strengthens the core and also serves as an aerobic exercise
▼ [Push-up bar] Significantly increase the load of push-ups
▼ [Training tube] Muscle training at home or on the go
▼ Summary
If you want to increase the variety of muscle training you can do at home, it is also recommended to introduce equipment for muscle training. Depending on the items introduced, you can effectively train your arms, chest, abdominal muscles, back muscles, etc., and it does not take up as much space as a full-fledged machine like in a fitness gym.
On this page,
In addition to explaining the effects and training methods of 6 types of muscle training goods, we will also introduce recommended products.
[Dumbbells] Super standard item for muscle training at home
Oscar WongGetty ImagesWorkouts with dumbbells and their effects
If your goal is to make your muscles bigger (muscle hypertrophy), the first thing I would recommend is training with dumbbells.
It is said that training called "free weights" that you can move freely at your own will can make your muscles bigger in a short period of time than machine training at the gym. And dumbbells are a muscle training item suitable for this training method.
Delicate movements and large movements are possible, and you can pinpoint the load where you want to train. Although it can be used for the whole body, dumbbells are a recommended training item for those who want strong pectoral muscles, thick arms, and broad shoulders.
Related StoriesMuscle training method for biceps and triceps to create masculine "big shoulders" 12 dumbbell exercises that can be done anywhere 10 recommended dumbbells [For chest and back muscle training] Vinyl dumbbells 1.8kg 2-piece set Amazon Basicsamazon.co.jp¥1,173 See details on AmazonDumbbells are fairly heavy, so it's easier to buy them online than in stores. However, among them, the products of Amazon's original brand "Amazon Basic" are outstandingly easy to obtain.
The weight is divided into 11 levels from 0.9kg to 9.1kg, making it easy to choose the right one according to your strength and training goals. Since it is coated with vinyl, it is also attractive that it does not damage the flooring.
Adjustable Dumbbell Tokyu Sports Oasis amazon.co.jp¥20,800See details on AmazonIt is a variable dumbbell that can change the weight. If you set any weight while it is set on the base unit, the cassette type plate (weight) will be set automatically.
The minimum weight is 2kg, which is fairly light. It can be changed in 6 stages (2, 4, 8, 12, 16, 20kg), so you can use it for a long time according to your training progress. The price is a little high, but it is recommended for those who plan to have several types.
If you have a bench, the range of dumbbell training will increase
With a training bench, you can expand your dumbbell workouts. The so-called "bench press" becomes possible. Since you have more range of motion in your arms than when you are lying on your back on the floor, you will be able to carry more weight.
Flat Bench YouTenamazon.co.jp¥6,280See details on AmazonA bench is a great item to have at home. For that reason, if you are going to set it up, there is nothing better than using it for various training.
On that point, this foldable multi-sit-up bench can be used not only for bench presses, but also for sit-ups by hooking your legs on the bar, and for full-body training. Even if this bench takes up a lot of space in your room, you will be very satisfied.
Related StoryHow to use dumbbells correctly to get a "thick chest"[Abs roller] Strengthen your abdominal muscles in a well-balanced manner, and it's also effective for your back
Bojan656Getty ImagesUsing an abs roller training and effectiveness
![Recommended muscle training goods｜Home muscle Strengthen your arms, abdominal muscles, and lower body by training [Introduce 6 types]](https://website-google-hk.oss-cn-hongkong.aliyuncs.com/drawing/article_results_9/2022/3/23/75e8c93e53540c40e4765af0c95ef8b9_1.jpeg "Recommended muscle training goods | Strengthen your arms, abdominal muscles, and lower body with home muscle training [Introduce 6 types]")
An abdominal muscle roller is an item for training abdominal muscles. By holding the support of the roller with both hands and kneeling, stretching your body and coming back, you can mainly train the "rectus abdominis" in the front of your stomach. Using an abdominal muscle roller can be expected to train the oblique muscles at once, so it is said that it will be easier to create a well-balanced six pack.
In addition, the triceps brachii and the spinal erector muscles around the spine are also trained, so it is said that you can expect a wide range of effects on the entire upper body. With an ab roller, you could leave all the abs and back training to us.
The correct way to train your stomach and arms with an "abdominal muscle roller" - Effective training and number of times that beginners should pay attention to
Abs Roller Ab Wheel ADAC-11404adidasamazon.co.jp¥2,715See details on AmazonRelated StoriesThe correct way to train your stomach and arms with an "abs roller" 8 Recommended Abs Rollers [Introduction of how to use]-Great effect even for beginners< hr>[Jumping rope] You can exercise your whole body in a short time and strengthen your cardiopulmonary function
Corey JenkinsGetty ImagesTraining and effects using a jump rope
Jumping rope is an easy and simple exercise, but it is very effective for full-body exercise. It is both muscle training and aerobic exercise, so it is effective for strengthening cardiopulmonary function and burning fat. The fact that professional martial arts fighters and athletes also use jump rope exercises is a testament to its effectiveness.
Heavy Rope Winning amazon.co.jp¥4,149See details on AmazonThere are several types of jump ropes. Light vinyl materials are recommended for physical fitness and strengthening cardiopulmonary function, but if you prioritize muscle training, a heavy tube type is recommended.
WINNING is a manufacturer of boxing gloves and protectors. This jump rope is also considered for boxer training. The weight is relatively heavy at 400g. The ease of flight has been well received by word of mouth. Please use it for introductory jump rope as muscle training.
Weight jump rope 0.5kgLINDSPORTSamazon.co.jp¥2,180See details on AmazonThis is a super heavy jump rope weighing about 1kg. Since the entire rope is heavy, not just the handle, a considerable centrifugal force is applied.
Because the centrifugal force puts a heavy load on the muscles of the whole body, you can barely fly for a few tens of seconds at first. If you start from this point, you may get frustrated, so this product is recommended only for advanced users.
Related StoriesWhy jumping rope, which even beginners can do, is the best full-body training? 8 recommended jump ropes |[Kettlebells] Strengthen your core and get cardio
Klaus VedfeltGetty ImagesKlaus VedfeltGetty Images
Kettlebell workouts and benefits
A kettlebell is a training item with a handle attached to a lump of metal. Equipment used in the European military has become popular among American trainees, and in recent years it has become known in Japan.
Unlike a dumbbell, which is also a mass of iron, the distance between the center of gravity and the handle creates a load on the body, and it will exert an effect on various parts of the body. Among them, it is effective for training the trunk, and the training called "kettlebell swing" is particularly famous.
One of the advantages of kettlebells is that you can train intensively in a short period of time by combining muscle training and aerobic exercise.
Kettlebell Vinyl Coating 9.1kgAmazon Basicsamazon.co.jp¥2,029See details on AmazonOnce again, we will introduce items from Amazon Basics. Kettlebells are also heavyweight items, so it is recommended to purchase them online rather than in stores.
Available in 12 different weights, and has a vinyl coating that does not damage the floor. Despite having more than 7,000 reviews, including those from overseas, it has been well received by users who purchased it with 4.5 stars, making it a product that can be recommended without hesitation.
Related StoriesIf you want to train your whole body in a short time, "Kettlebell flow" is recommended. 8 recommended kettlebells｜Efficient strength training essentials[Push-up bar] Greatly increases the load of push-ups
pankrationGetty ImagesTraining and effects with a push-up bar
The push-up bar is a handle-like item that you place on the floor when doing push-ups. Using a push-up bar allows you to drop your chest lower than you would with a regular push-up, which is thought to be more effective for increasing muscle size with the same movement.
You can also change the muscles being worked by placing the pushup bar at shoulder width, wider or narrower.
Also, if you have a large push-up bar (also known as a mini parallel bar), you can also challenge yourself with the "L-sit", a difficult exercise that trains your abs and core. Training at home that can put a load on the muscles such as shoulders, arms, back, and lower body at once is valuable.
Push-up bar N worksamazon.co.jp¥5,980 See details on AmazonSince we introduced the L-sit, here we will introduce a product that is large as a push-up bar and that allows L-sit.
Most push-up bars are about 10cm high, but this one is 30cm, which is about 3 times taller. If it is higher than this, it is an exquisite height that makes it difficult to load with push-ups. It weighs about 6 kg, which is heavyweight, but it has a high sense of stability, so you can train with peace of mind.
Premium Push-Up Bar ADAC-12233 Set of 2adidasamazon.co.jp¥4,509See details on AmazonOn the other hand, if you're only going to use it for simple push-ups, you might want something a little smaller. Adidas' premium push bar is recommended for its strong construction.
Although it is said that it can be used up to 110kg, it can withstand a maximum load of 250kg. The contact surface and grip on the floor are made of hard and durable rubber material, so you can use it for a long time.
Related StoriesHow to further strengthen your "core" 10 recommended push-up bars-Introducing effective ways to use them for triceps and pectoral musclesTraining
visualspaceGetty ImagesTraining with a training tube and its benefits
The training tube (exercise band) is a rubber item that can be pulled with both hands or hooked on the leg and stretched to train all parts of the body. Depending on the menu, you can train your back muscles, chest muscles, and abdominal muscles.
It is not very suitable for muscle hypertrophy, but it is easy to adjust the load yourself, so even beginners can use it because the risk of injury is low. It is even used for rehabilitation of injured people and for training to maintain physical function of the elderly.
Because the training tube is very light unlike other items, it also has the advantage of being easy to carry. For example, you can bring dumbbells and kettlebells with you to travel destinations. Having one will help you a lot.
Resistance tube LEEKEYamazon.co.jp¥3,980See details on AmazonA training tube that includes four bands with different resistances. With more than 6,000 reviews on Amazon from all over the world, the product has a very good reputation with a rating of 4.5 stars or higher.
The higher the load, the thicker the belt, so it is difficult to bite into even if you hook it on the sole of your foot and pull it. It can be rolled up compactly for storage, so it is convenient to have one.
Related Story 14 Exercises Using Resistance BandsSummary
Currently, various bodyweight exercises have been developed, and effective muscle training is possible with just your own bodyweight. However, by daring to introduce muscle training goods, you can train efficiently and the training itself can be fun.
Why don't you refer to the training methods and products introduced in this article and introduce your favorite muscle training goods into your daily training?