家里房间如何装成健身房？英文双语对照

别拿地方小做借口，

利用好一面墙，就能打造集瑜伽室、有氧运动区、力量训练区、影音多媒体区等于一体的专属健身区。

健身区墙面架必备单品：

基础装备：瑜伽垫；

拉伸器械：健身球、弹力带；

有氧运动器械：跳绳；

无氧运动器械：哑铃、壶铃、健腹轮、TRX；

辅助装备：影音电子设备、镜子、毛巾以及水。

整个卧室的健身区用宜家的勒尔特衣帽架、卡莱克电视柜以及瓦瑞拉厨具隔板架来分类收纳器材，运动时取下所需装备使用，美观整洁又很便利。

从一块瑜伽垫开始

一块

瑜伽垫

，就能让健身小白解锁老司机的几百种健身姿势。

精力旺盛时跳个郑多燕健身操，或是做几组卷腹、平板撑；修养生息时点上香氛，放首班得瑞，平静来一场说练就练的瑜伽和普拉提。

瑜伽垫的挑选，市面上有NBR 、PVC、TPE、天然橡胶这4种材质，前2种表面有颗粒物，脏了不好洗，天然橡胶的略贵，性价比最好的TPE，价格适中，重量轻，耐磨好清洗。

厚度8mm左右，薄了有点硌的慌。

瑜伽垫如何收纳在1m²的健身区？可以用一个篮筐或纸篓集中放，一般能放2～3个。

用瓦瑞拉塑料抽取盒上墙，盒子的体积刚好能放下卷起来的瑜伽垫，再加几个S形挂钩用作收纳跳绳、弹力带等器械，一举两得。

用一块洞洞板，按需添加挂钩，用来放瑜伽垫等轻量器械，免去墙面打孔的麻烦。

充分利用墙面小隔板，除了瑜伽垫，再多个泡沫轴也能有序摆放。

最不占空间也是最直接的解决方法就是用挂钩，不仅节省空间，还可以悬挂其他东西。

基础升级，加个健身球

健身球

是女孩子最常用的器械之一，是提升耐力和平衡性训练的最佳辅助工具，它适合所有人锻炼，有很好的损伤恢复和康复功能。

那怕坐在上面也可以帮助骨盆肌训练，对女性好处多多。

使用购买时需要根据身高来挑选健身球直径，1.6米以下适合45cm，1.6米～1.8米选择55cm，1.8米以上选择65cm直径的健身球。

随意放在角落不仅不卫生，也太占空间，悬挂是收纳的最好方式。

安装一个专业的木制或铁艺架子，收纳稳固，摆在墙上像Jeff Koons的凝视球艺术装置。

墙角处可以弄根绳子或者一张网来固定。

有氧跳绳，搭配弹力绳辅助

有氧训练的平价器械，可以选

跳绳

，其实跳绳也能玩出很多花样，双摇就很难解锁，不知道我们的粉丝里面有多少人会？

跳绳是一项高效减脂的有氧运动，跳绳20分钟=燃脂1个小时！因为每分钟跳140次，跳满10分钟，就相当于跑步半个小时以上。

有很多女生关心跳绳会不会粗小腿，答案是不仅不，还能瘦腿、瘦腰、提臀。

建议大家准备一条

弹力绳

做辅助训练，它不仅能拉伸肌肉，还能进行力量、柔韧、弹跳等训练，能做一些针对型动作还可以瘦手臂，减去拜拜肉，瘦大腿，塑造完美臀型

娘娘的这个动作难度系度太大了！

跳绳、弹力绳便于携带，随时随地都可以用，收纳简单，挂钩和衣帽架就是它的好去处。

悬挂放置就不会有缠绕在一起的烦恼，可以用相同收纳方法的健身器材还有

拳击手套、拉力器、TRX

。

TRX，全身阻力训练

前面提到了

TRX

，以前在欧美电影里看过很多美国大兵用它训练，它是靠自身的重量作为阻力，通过调节绳子的不同长度，来训练全身肌肉。

《我是歌手》里李健就练TRX，挂在门上就可以练

使用方便，只需要在墙上或是门后安装固定一个挂钩。

因为这个挂钩需要足够的承重，安装必须要打膨胀螺丝来加固，以防健身时器械滑落，导致摔伤。

是不是很像体操的吊环，在房顶弄个吊环，每天练一波，解锁各种动作，你也许会成为体操运动选手哦。

减脂加塑形，举举哑铃

力量训练的器械，可以在

哑铃、壶铃

里挑选。

哑铃入门简单，既能塑形又能练习肌肉耐力，可以添3～5个不同重量的哑铃做力量训练，既能减脂，还能使身体曲线变的更好。

壶铃这个超棒的器材，总让人忽略，它的外形像带把手的钟摆，可以用它做一些摆荡和抓举等发力的动作。

维秘超模为了背大翅膀，训练计划里也有提着壶铃深蹲，摆举。

肌力与体能专家Jason Brown曾说：如果你的目标是壮，你不需要壶铃。但如果你的目标包括燃烧脂肪、增加耐力，壶铃非常好用。

轻量级的哑铃、壶铃可以放在承重力不错的衣帽挂上，能将垂直空间充分利用，与网球拍、棒球棍、跳绳等器材分层展示，再多也不会乱。

让置物架承重系数变大，墙内打膨胀螺丝固定。哑铃壶铃数量很多，可以按重量分几层，便于训练时一秒就能找到合适的重量。

用开放柜来收纳哑铃也是一个很好的办法，每个格子里放不同的器材，就能组合一个功能强大的健身区。

前面所提到的所有器械都可以收纳进柜子里。宜家的官网上有一些健身区域的方案你可以用来参考。

如何准备影音设备？

影音设备不可或缺，打开音乐，为健身助力，使运动激情不断升温。还能播放一些健身视频，指导动作，增加健身知识，解锁运动技能。

在家里运动就不要戴着耳机了，你只需要

手机（iPad）+音响

。

通过蓝牙连接手机和音响，打开音乐或者Keep App就能学起来。

一款3层小推车用来作健身区，顶层肯定要影音设备，二层可以放些水和毛巾，三层用来放器材。移动小推车，家里任何一块空地都能成为你的健身区。

iPad屏幕大小适中，看一些视频动作跟着学，根本不用停下。需要注意的是放iPad的隔板架位置最好在人的水平视线上。

对于近视，可以准备一个

电视机

，用来播放健身视频，其他的器械和运动装备可以环绕影音设备做一整面收纳架。

瑞典的String弦架，用来做健身区的收纳再适合不过，能随意添加层数，根据所需自由组合，安装和拆卸都很方便，但是承重不够，过重的哑铃和壶铃还是要放在凳子上。

其他装备补充

准备一面

镜子

，这样就可以观察自己的动作有没有做到位，也能及时跟进身体的变化，提高信心和动力，使减脂塑形计划更加有效的进行。

应对训练后，双腿的肌肉变硬不知道该如何放松？还有第二天肌肉的肿胀酸疼？

一根泡沫轴就可以搞定。

运动完，泡沫轴滚几下，舒缓肌肉的紧张感，达到放松拉伸肌肉的目的。

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英文翻译对照，仅供参考

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Do not take a place small make excuse,

Use wall of good one side, can make division of room of collect gem gal, motion having oxygen, force train multimedia of sound of area, image what the area is equal to an organic whole is exclusive gymnastical area.

Gymnastical area metope wears necessary sheet to taste:

The foundation equips: Gem gal is filled up;

Drawing appliance: Gymnastical ball, bounce is taken;

Have oxygen motion instrument: Skip;

Without oxygen motion appliance: Bell of dumbbell, crock, be good at abdomen annulus, TRX;

Assist equipment: Equipment of image sound electron, mirror, towel and water.

Clapboard of kitchen utensils and appliances wears ark of TV of the clothes tree of Le Er spy that the gymnastical area of whole bedroom uses appropriate home, gram blocking Lai and Waruila will classify receive equipment, place gets off to need equipment to use when motion, beautiful and neat very convenience.

Begin from mat of a gem gal

Together

Gem gal is filled up

, can make fitness small see the posture of hundreds of kinds of fitness that locks up Laosi machine in vain.

Driving when jump a Zheng Duoyan setting-up exercise, or it is to do a few groups of an abdomen, flat to maintain; On the dot when long preserve one's health ceases sweet atmosphere, put a Ban Derui, calm comes to say the gem gal with experienced practice and Puladi.

Gem gal fills up choose, there is NBR, PVC, TPE, natural balata on market these 4 kinds of material are qualitative, before 2 kinds of surfaces have grain thing, dirty bad to wash, of natural balata slightly expensive, sexual price compares best TPE, price moderate, weight is light, wear-resisting is good clean.

Ply 8mm is controlled, thin those who have bit of press or rub against is confused.

How does gem gal mat receive the gymnastical area in 1m2? Can use basket of a basket or paper basket concentration to put, can put 2 ～ commonly 3.

The luck that use watt pulls the wall on plastic and draw-out box, the bulk of the box just can put down a gem gal that rise to fill up, add link up with of form of a few S to use as again receive the instrument such as belt of skip, bounce, kill two birds with one stone.

With hole of a hole board, by need to add couple, with Lai Fangyu the light measuring implement such as gal mat fetterses, discharge the trouble of metope stiletto.

Make full use of metope small clapboard, besides gem gal mat, again many bubble axis also can be put in order.

Occupying a space least of all also is the most immediate means of settlement uses couple namely, save a space not only, return OK and pensile other thing.

The foundation upgrades, add a gymnastical ball

Gymnastical ball

It is one of appliance with the most commonly used girl, it is the optimal and auxiliary tool that promotes endurance and balance sex training, it suits everybody to take exercise, very good injury restores to mix rehabilitation function.

That is afraid of sit to also can help pelvic flesh training above, great to female advantage.

Use the need when buying to choose gymnastical ball diameter according to height, 1.6 meters suit 45cm below, 1.6 meters of ～ choose 55cm 1.8 meters, 1.8 meters of above choose the gymnastical ball of 65cm diameter.

Put in the corner at will not only not wholesome, also too occupy a space, suspension is received best kind.

Install a major ligneous or iron art frame, receive firm, place in what Jeff Koons resembles on the wall to stare device of art of skill in playing a ball game.

Corner office can get a rope or a piece of net will secure.

Have oxygen skip, tie-in bounce rope is auxiliary

Have the par instrument that oxygen trains, can choose

Skip

, actually skip also can play an a lot of trick, double shake very unintelligible lock, do not know how to many person there is to meet inside our vermicelli made from bean starch?

Skip is efficient the motion having oxygen that reduces fat, 20 minutes of = light skip fat a hour! Because minutely jump 140 times, jump full 10 minutes, be equivalent to ran half hour above.

A lot of schoolgirls care skip can thick crus, the answer is not only not, still can thin leg, thin waist, carry buttock.

Suggest everybody prepares

Bounce rope

Do auxiliary training, it can pull extensor flesh not only, still can undertake the training such as force, withy, bounce, can do a few in the light of model the movement is OK still thin arm, subtractive do obeisance to do obeisance to the flesh, thin ham, model perfect buttock model

The department of this movement difficulty of empress or imperial concubine of the first rank is spent too big!

Rope of skip, bounce facilitates carry, can use at any time and place, receive simple, link up with and clothes tree are its good place.

Suspension is placed won't have the trouble that twines together, can use identical the gymnastical equipment that receives a method still has

Mitt, tensile implement, TRX

.

TRX, systemic obstruction trains

Mentioned in front

TRX

, soldier of a lot of United States has looked to train with it in Euramerican film before, it is to rely on the weight of oneself to serve as obstruction, through adjusting the different length of cord, will train systemic muscle.

" I am a singer " in Li Jian is experienced TRX, hang on the door to be able to drill

Use convenient, need to be on the wall only or be the installation after the door secure a link up with.

Because this link up with needs to bearing enoughly, installation must want to hit expand screw comes consolidate, in case the appliance when fitness slides, bring about fall.

very the rings that resembles gymnastics, a rings is done in roof, everyday Lian Yibo, solution locks up all sorts of movements, you perhaps can make gymnastic athlete.

Decrease fat to add model form, lift lift dumbbell

The weapon that force trains, can be in

Bell of dumbbell, crock

Choose in.

Dumbbell introduction is simple, already can model form can practice muscle endurance again, can add 3 ～ the dumbbell of 5 different weight does force training, can reduce fat already, what still can make body curve changes is better.

Crock bell exceeds good material this, always let person oversight, its appearance resembles taking the pendulum of handle, can do with it a few swing and the snatch movement that sends force.

Dimension secret exceeds a standard to carry big wing on the back, also have in training plan carrying crock bell to crouch greatly, place lift.

Muscle strength and Jason Brown of physical ability expert ever said: If your target is strong, you do not need crock bell. But if your target includes to burn adipose, increase staying power, crock bell is first-rate with.

Bell of the dumbbell of lightweight, crock can be put in bear gravitational and pretty good garment cap is hanged, can make full use of perpendicular space, as statified as the equipment such as rod of tennis racket, baseball, skip reveal, again much also won't random.

Content letting buy is worn bearing coefficient greatens, hit inside the wall expand screw is fixed. Amount of dumbbell crock bell is very much, can divide a layer by weight, the one second when facilitating training can find appropriate weight.

Using open ark to receive dumbbell also is a very good method, different equipment is put in every grid, can combine the gymnastical division with a powerful function.

All appliance that mention in front can be received into the cabinet. You can use the plan that there is area of a few fitnesses on the government-owned net of appropriate home to consult.

How to prepare image sound equipment?

Image sound equipment is indispensable, open music, help strength for fitness, make athletic passion warms up ceaselessly. Still can broadcast video of a few fitness, direct action, increase gymnastical knowledge, jie Suoyun uses mastery of a skill or technique.

In the home motion is not wearing headphone, you need only

Mobile phone (IPad) + acoustics

.

Take over machine and acoustics repeatedly through blue tooth, open music or Keep App can learn to rise.

A 3 layer small go-cart use gymnastical area, affirmation carrying a layer on the head wants image sound equipment, 2 can put some of water and towel, three-layer is used put equipment. Mobile small go-cart, an any clearing in the home can make your gymnastical division.

Moderate of IPad screen volume, see motion of a few video learn accordingly, need not stop at all. Those who need an attention is to put the clapboard of IPad to wear the position to had better be on horizontal line of sight of the person.

To myopia, can prepare

Television

, with will broadcast gymnastical video, other appliance and athletic equipment can surround image sound equipment does a whole to receive frame.

String bowstring of Sweden is worn, receive with what will make gymnastical division had not suited again, can add number of plies at will, require free combination according to place, install and disassemble very convenient, but bearing insufficient, overweight dumbbell and crock bell still should be put on bench.

Other equipment is additional

Prepare one side

Mirror

, the action that can watch oneself so is accomplished, also the change of body of can seasonable follow-up, enhance confidence and power, make plan of form of the model that reduce fat more effective undertake.

After answering training, how does bicrural muscle harden not to know to should be loosened? Still have the following day does sarcous strut acid ache?

Axis of a bubble can be done calm.

Motion is over, bubble axis boils a few times, slow sarcous insecurity feels, achieve loosen drawing sarcous purpose.