如何打造自己的家庭健身房？英文双语对照

打造家庭健身房，不必每天去健身房抢器材，省时间又安全。那么，在组建自己的健身空间之前，先考虑以下几个因素。

你的目标

无论你是想减肥还是减肥（或者两者兼而有之），这是在你的空间上花费钞票时最重要的考虑。

力量训练

像哑铃、杠铃和壶铃这样的力量训练设备，对于任何人来说都是必备的。力量训练很重要，这是因为在日常工作中，从拿着杂货上楼到甚至坐在办公桌椅上，都需要一定的力量，可以通过使用这些器械来进行各种锻炼。

力量训练也可以帮助你减肥，增加肌肉或成为一个更好的跑者。力量训练不仅有助于保持和增加肌肉质量，而且有助于提高关节的力量和灵活性，增加骨密度，减缓衰老过程，并有助于避免许多与年龄有关的疾病。

无论你的具体目标是什么，提高你的整体力量绝对是一个优先事项，拥有力量训练设备应该仍然是建设你的家庭健身房时的一个重要重点。

减脂

每个人都以不同的方式减肥。如果你的主要目标是减肥，那么你就必须愿意做各种不同的运动，从阻力训练（使用像弹力带之类的东西）到有氧运动和高强度间歇训练（HIIT）。

虽然你可能认为更多的有氧运动=消耗更多的卡路里=减肥，但事实并非总是如此。为了减肥，你实际上需要保持肌肉。肌肉有助于保持你的新陈代谢，所以保持尽可能多的肌肉可以让你吃很多有营养、高卡路里的食物。肌肉可以帮助你塑造更漂亮的体型。

像跑步机和固定脚踏车这样的有氧运动器械是很好的工具，可以融入到你的日常减肥中，但是如果它们会超出预算，你可以一直靠自重训练来提高你的心率和血液循环。

有氧运动

马拉松运动员，铁人三项运动员，所有类型的跑步者都得准备有氧器材。如果你的目标是为了有氧运动，或者是耐力运动迷，那么你可能要比其他人更愿意在这里花一些钱。当然，在户外跑步可以用一双结实的运动鞋和正确的姿势来进行，投资于一台跑步机可以消除不可控制的变数——比如坏天气。但这并不意味着你应该完全放弃力量训练设备。Crossfit也是达到有氧运动目标的一个重要方面。

你有多少空间

一旦你知道你的目标是什么，你就会想知道你有多少可用的空间。你拥有的空间越大，你能购买的设备就越多。

理想情况下，你会希望有一个房间或至少一部分房间专门用于你的家庭健身房。一个更好的选择是地下室或车库。天气好的话，你可以把家里的健身器材放在车库里，拉出来，在户外锻炼。

然而，如果你没有足够的空间（比如说你共用客厅、办公室、卧室或者你住在公寓里），你可以把注意力集中在那些能让你获得最大收益的设备上，比如哑铃和卧推凳等基础设施。

你还需要考虑如何限制噪音，并考虑你家的布局。训练会产生很大的噪音，所以，如果可能的话，你会想试着找一个你不会打扰整个房子的地方。用垫子和缓冲板代替标准铁板，可以帮助降低噪音。另外，重量和机器都很重，所以你需要考虑一下房子的结构。混凝土地板，比如车库或地下室的地板，将是最好的选择，它们可以承受比你家其他地方更多的活动。

你需要的设备越多，你需要的空间也就越多。所以，确保你有足够的空间来容纳你想要建造的家庭健身房。

你的预算

在这六个考虑因素中，这可能是最重要的一个，因为它决定了你能负担得起的家庭健身房的类型。在你开始购买你认为你需要的东西之前，先退一步想想你的目标和基本要求。

还有：长远考虑。虽然你的健身房会员每年只有1500-3000元左右，但如果你能花3000元在你的空间里建一个健身房，那就永远是你的了。好好布局一下空间，在任何预算情况下，都能够好好锻炼。

最后，再买个蓝牙音箱，低音炮的那种，在家撸铁贼舒服！

推荐组合：

新手：弹力带+哑铃+杠铃+壶铃+瑜伽垫

进阶：哑铃+杠铃+壶铃+卧推凳+龙门架+跑步机

高手：哑铃+杠铃+壶铃+卧推凳+龙门架+划船机+TRX+深蹲架+筋膜枪

（原创不易，请勿copy）

Make domestic gym, need not go everyday gym scrapes material, province time safe. So, before the gymnastical airspace that establishs oneself, consider the following factors first.

Your target

No matter you are to want to reduce weight or reduce weight (both perhaps hold concurrently and have) , this is the most serious when money is spent on your space consideration.

Force trains

Like dumbbell, barbell and crock bell such force trains equipment, to anybody it is necessary. Force training is very important, because be in routine,this is, from taking groceries to go upstairs to sit on desk chair even, need certain power, can undertake all sorts of taking exercise through using these weapon.

Force training also can help you reduce weight, add muscle or become a better person that run. Force training conduces to not only maintain and increase muscle quality, and conduce to the power that enhances joint and flexibility, increase bone density, process of slow down consenescence, conduce to prevent a lot of diseases that concern with the age.

No matter what your specific target is, the integral power that enhances you is a first item absolutely, have force to train equipment to should remain a when the domestic gym that builds you main focal point.

Reduce fat

Everybody reduces weight with different kind. If your main goal is to reduce weight, so the motion that you must be willing to do all sorts of differring, train from obstruction (use the thing that takes and so on like bounce) train to motion having oxygen and high strenth intermittence (HIIT) .

Although you may think = of more motion having oxygen use up more caloric = to reduce weight, but the fact is not always is such. To reduce weight, you need to maintain muscle actually. Muscle conduces to the metabolism that maintains you, maintain so as far as possible the food that much muscle can let you eat to have nutrition, tall calorie more very much. Muscle can help you model more beautiful bodily form.

Resemble ran machine and fixed bicycle appliance of such motion having oxygen is very good tool, what can blend in you is daily in reducing weight, but if they can exceed a budget, you can rely on self-prossessed training to increase your heartbeat and haemal circulation all the time.

Have oxygen campaign

Marathon athlete, iron man-a person of exceptional physical and moral strength 3 athletes, the runner of all types must prepare to have oxygen equipment. If your target is to have oxygen campaign, or endurance motion is confused, so you should be willing possibly to spend a few money here more than someone else. Of course, the sneaker that outdoors ran can bear fruit with a pair and correct pose will undertake, machine of a ran can eliminate invest in cannot pilot variable -- for instance bad weather. But this does not mean you should force of throw the helve after the hatchet trains equipment. Crossfit also is a when achieve goal of campaign having oxygen important facet.

You have how many space

Once you know what your target is, you can want to know you have space of how many practicable. The space that you have is larger, the equipment that you can buy is more.

Below good case, you can hope to a room or room of at least one part are used technically at your domestic gym. A better choice is basement or garage. If weather is good, you can put the gymnastical equipment in the home in the garage, pull, outdoors takes exercise.

However, if you do not have enough space (e.g. you common sitting room, office, bedroom or you live in apartment) , you can focus attention on those equipment that can let you gain the biggest profit, for instance dumbbell is mixed lie push the infrastructure such as stool.

You still need to consider how to restrict noise, consider the overall arrangement of your home. Training can produce very big noise, so, if possible sentence, you can want to try to look for you to won't disturb the place of whole house. Replace standard iron plate with cushion and dead block, can help reduce noise. Additional, weight and machine are very heavy, so you need to consider the structure of the house. Concrete floor, for instance the floor of garage or basement, will be best choice, they can bear otherer than your home place more activities.

The facility that you need is more, the space that you need is more also. So, ensure you have enough space to accommodate you to want built domestic gym.

Your budget

In element of these 6 considerations, this may be a the most important, decided the type of the domestic gym that you can afford because of it. Before you begin to buy the thing that you think you need, retreat one pace to consider your target and main demand first.

Still have: Long-term consideration. Although your gym member is annual,have 1500-3000 only or so yuan, but if you can be spent,3000 yuan build a gym in your space, that is yours forever. Well layout space, below any budgetary situations, can take exercise well.

Finally, buy a blue tooth sound box again, bass prepares Chinese medicine by roasting it in a pan the sort of, thief of iron of Lu is in the home is comfortable!

Recommend combination:

Novice: Bounce is taken + dumbbell + barbell + crock bell + gem gal mat

Enter rank: Dumbbell + barbell + crock bell + lie push stool + dragon mast + ran machine

Ace: Dumbbell + barbell + crock bell + lie push stool + dragon mast + row machine + TRX+ crouchs greatly frame + muscle film gun

(achieve formerly not easy, please not Copy)