If your stability muscles are weak, you're much more prone to injury. Multiple muscle groups are at work to help your body stay steady, which means you're getting more out of each rep. Try these stability ball exercises to strengthen your glutes, quads, core, and arms. This Black Mountain stability ball holds up to pounds and includes a pump if you need to re-inflate it.
The TRX suspension system isn't just for the gym; you can easily install this training system in your home basement to do a variety of strength moves. Also, you can do a variety of core exercises that you can't do with dumbbells," Chua explains. Think: push-up to pike and suspended knee tucks.
Got low-back pain or tight calves? The lacrosse ball comes in handy for a variety of recovery exercises and stretches.
The lacrosse ball is the only tool I use in my Le Stretch classes, which are guided stretch classes you can do anywhere," Atkins says. This lacrosse ball from Champion Sports is perfect for relieving everything from plantar fasciitis to shoulder pain. As any personal trainer will tell you, doing cardiovascular exercise is key if you want to burn calories and fat. Jumping rope is a terrific cardio exercise that also boosts stability and strength.
And unlike biking or rowing, you don't need a pricey piece of equipment to do it. Infuse lunges, oblique crunches, and tricep kickbacks to your jump rope routine for some strength work. This King Athletic jump rope has an adjustable length, whether you're 5'4" or 6'4.
9 Essentials for Strength Training at Home, According to Trainers
Yoga blocks aren't just for essential for making adjustments to your at-home flow and restorative poses; they can also be used to build strength. All you need are a few essential tools. Sandbags are great. Kettlebells for certain things. Weighted jump ropes are a great conditioning tool. For somebody that's starting out, all that stuff would be great. Don't stop.
Essentials of Strength Training and Conditioning
Every item will help you create a better body—today. You need a pullup bar to start strength training at home—and the CAP Barbell version is simple, easy to install, and provides you with plenty of grip variations to build a strong back. Break it down and pack it for a back workout anywhere. Resistance bands work your muscles with unique variable resistance, and are an excellent tool for rehab. This complete kit includes five bands of varying resistance from 6 pounds of resistance to 22 and come with complementary handles for both your hands, ankles, and a doorway.
Stack the bands for a total of pounds of tension. This section also includes a set of eight new dynamic stretching exercises. The information is divided into three parts: anaerobic exercise prescription chapters 15 through 17 , aerobic endurance exercise prescription chapter 18 , and periodization and rehabilitation chapters 19 and Step-by-step guidelines for designing resistance, plyometric, speed, agility, and aerobic endurance training programs are shared.
Section 4 also includes detailed descriptions of how principles of program design and periodization can be applied to athletes of various sports and experience levels. Within the text, special sidebars illustrate how program design variables can be applied to help athletes attain specific training goals. Chapter objectives, key points, key terms, and self-study questions provide a structure to help readers organize and conceptualize the information.
Unique application sidebars demonstrate how scientific facts can be translated into principles that assist athletes in their strength training and conditioning goals. Essentials of Strength Training and Conditioning also offers new lecture preparation materials.
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A product specific Web site includes new student lab activities that instructors can assign to students. Students can visit this Web site to print the forms and charts for completing lab activities, or they can complete the activities electronically and email their results to the instructor. The instructor guide provides a course description and schedule, chapter objectives and outlines, chapter-specific Web sites and additional resources, definitions of primary key terms, application questions with recommended answers, and links to the lab activities.
Home workout essential: Resistance bands
The presentation package and image bank, delivered in Microsoft PowerPoint, offers instructors a presentation package containing over 1, slides to help augment lectures and class discussions. In addition to outlines and key points, the resource also contains over figures, tables, and photos from the textbook, which can be used as an image bank by instructors who need to customize their own presentations. Easy-to-follow instructions help guide instructors on how to reuse the images within their own PowerPoint templates.
These tools can be downloaded online and are free to instructors who adopt the text for use in their courses.