四、如何百元打造屬于自己的健身房？

對于初學者來說，器械力量訓練應該是最佳減脂塑形之道了。不過由于客觀原因的限制，很多朋友可能沒有辦法去健身房鍛煉，又或者即使辦了健身卡，一年也沒時間去兩回。

這時候，更靠譜的方式是在家擁有一個自己的小型健身房！

那么居家訓練，什么才是你最適合、最需要的健身器械呢？

彈力帶

居家健身首選項，最方便、最有效的居家器械。

彈力帶五大特點

● 超高性價比

100kg負荷的啞鈴與彈力帶價格比較

● 阻力角度多變

● 彈力帶提供的阻力，符合人體肌群發力特點

彈力帶阻力與人體力量變化很接近

● 全能，幾乎能覆蓋所有部位訓練

● 安全、不砸人，幫助落地緩沖

彈力帶的使用技巧

● 如何使用普通手柄

● 如何扣門上

● 如何扣門下

● 如何綁腰帶

● 如何綁臂環、腳環

其他居家器械

啞鈴

最常見、最合理、最容易買到，小肌群訓練必備。

瑜伽墊

各種趴、臥、俯身動作必備。在跳繩時，也可以避免樓下的住戶因噪音而砸門。

橫桿

與彈力帶等其他居家器械配合，可以在家替代杠鈴類動作。

瑜伽球

因其不穩定的特性，可以綜合鍛煉核心肌群，對腹肌和腰腹健康尤其有益。

跳繩

高效燃脂，居家最佳有氧項目。無繩跳繩可以使用彈力帶訓練，以增加負荷或者減輕沖擊。

臥撐架

有效將重心從掌心中部轉移到掌根，更有利于胸肌發力。

腹肌輪引體向上架乳膠彈力帶

強化腹肌離心收縮過程，練腹肌超有用！最新的三輪腹肌輪較穩定，可以避免你練粗腰，而且更針對腹直肌。

在家做練背綜合、引體向上的必備物件。這種簡易的引體向上架可以通過旋擰伸縮卡在門上。

更輕便、易攜帶，小肌群中小重量負荷的最佳選擇。

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