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Home Gym einrichten: Trainingsgeräte für zu Hause – Sports Gear Patrol Zum Inhalt springen Keine Werbung, dafür Partnerlinks!
Ich mag keine Pop-ups und auch keine Werbung. Deswegen wirst du beides auf dieser Seite nicht finden. Dafür aber Affiliate-Links (Partnerlinks) zu empfohlenen Produkten, so sind z. B. alle Amazon-Links Partnerlinks, darüber hinaus sind diese im Text mit * gekennzeichnet. Ich habe alle Produktempfehlungen selbst ausgesucht, dem Inhalt des jeweiligen Artikels entsprechend.
Es gibt verschiedenste Gründe, sich ein Home Gym einzurichten und diese stellen ganz unterschiedliche Anforderungen an das Training. Und dann ist da noch das liebe Geld. Tatsächlich sind Fitnessgeräte für daheim aber gar nicht so teuer, vor allem, wenn man gezielt kauft.
Es ist durchaus möglich, das kommerzielle Studio durch ein paar gute Anschaffungen zu ersetzen.
Schauen wir uns mal an, was für dein Training zu Hause sinnvoll sein könnte und was die Home Gym Einrichtung wirklich kostet.
Vorüberlegung: warum sollte ich mir ein Home Gym einrichten? Gerade gestern war ich auf der örtlichen Calisthenics Anlage. Hätte man mich vor 20 Jahren gefragt, ob man ohne Fitnessstudio Muskelaufbau trainieren kann, hätte ich pauschal mit nein geantwortet. Heute bin ich überzeugt, dass das durchaus geht und auch sehr erfolgreich sein kann, allerdings nicht für jeden.
Ich trainiere immer noch im Studio, mittlerweile halte ich mich aber für eine post-apokalyptische Welt ohne kommerzielle Fitnessanlagen bestens gerüstet.
Aus vier Gründen:
Ich weiß eine Menge über Fitnessübungen Ich weiß eine Menge über Trainingsaufbau Ich weiß eine Menge über Muskelaufbau Ich kann mich seit Jahren selbst motivieren Über diese Punkte sollte man sich im Klaren sein, bevor man komplett auf Geräte verzichtet und zum Beispiel nur noch auf Übungen mit dem eigenen Körpergewicht setzt.
Durch das Training zu Hause werden ganz besondere Anforderungen an den Trainierenden gestellt. Eine Anforderung, die dabei gerne als nebensächlich übersehen wird, aber häufiger als andere zum Abbruch des Training in den eigenen vier Wänden führt, ist die Trainingsplanung .
Kannst du einen Trainingsplan ohne Geräte entwerfen, der deine Trainingsziele vollständig abdeckt? Schreib ihn auf. Kannst du ihn so fortführen, dass du nicht jeden Trainingstag das Gleiche machst und kannst du die Belastungsintensität sukzessive so steigern, dass daraus ein echter Trainingserfolg entsteht?
Trainingsgeräte zu Hause erfüllen mindestens zwei Zielsetzungen: sie erweitern den Umfang der ohne großen Aufwand durchführbaren Übungen, so dass langfristig ein abwechslungsreiches Training möglich ist. Außerdem sind sie eine stetige Erinnerung an das Training – das lässt sich von einer Calisthenics Anlage irgendwo im Park nicht behaupten.
Kurzum: Für Menschen, die in ihrer Trainingsroutine noch nicht so gefestigt sind, dass sie eigenständig Trainingsprogramme ohne Geräte entwerfen und auch selbstmotiviert weiterentwickeln können , sind gute Trainingsgeräte für zu Hause eine intelligente Alternative zum Fitnessstudio.
Effektive Trainingsgeräte für zu Hause: Bauch Beine Po Wer glaubt, das Alltagsbelastungen wie Treppensteigen Beine und Po formen werden, hat ziemlich viele Stufen und Enttäuschungen vor sich. Zwar ist der Verzicht auf Rolltreppen und Fahrstühle für die allgemeine Fitness durchaus zu empfehlen, ein effektives Muskeltraining lässt sich so aber nicht aufbauen.
Für große Muskeln, wie Po und Oberschenkel, benötigen wir entweder große Widerstände, bei Kniebeugen zum Beispiel , oder eine anhaltende Belastung, die nahe an die Ausbelastung führt.
Die gute Nachricht ist: es lassen sich durchaus durch isometrische Belastungen oder durchgehende dynamische Übungen adäquate Trainingsprogramme für das Bodyforming aufbauen. Das Körpergewicht allein reicht dafür bei fortgeschrittenen Sportlern aber kaum aus.
Kurzhanteln Auch mit schmalem Budget kann man zielgerichtet ein Home Gym einrichten und Bauch Beine Po trainieren. Übungen wie Hip Thrusts, Goblet Squats oder Rumänisches Kreu z heben sind mit geringen Widerständen sehr effektiv.
Für dieses geringen Widerstand ist meine erste Empfehlung eine oder ein Paar Kurzhanteln .
Es hat seinen Grund, dass Kurzhanteln seit Dekaden verwendet werden und viele moderne Trainingsgeräte für zu Hause überdauert haben. Sie sind bequem zu fassen und vielseitig einsetzbar. Vor allem aber lässt sich die Belastung stufenweise und nachvollziehbar anpassen, was für die langfristige Trainingsplanung ein wichtiger Faktor sein kann.
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Für die genannten Übungen im Beine Po Training zu Hause und auch als Zusatzbelastung für Bauchmuskelübungen reicht eine Kurzhantel vorerst aus. Statt gleich eine zweite zu kaufen, sollte bei dem einen Modell lieber für ausreichend Zusatzgewicht gesorgt werden. Auch für Frauen sind Gewichte jenseits der 20 Kilo bei Übungen für die großen Muskeln schnell kein Problem mehr.
Wer auf die stufenweise Einstellung der Widerstände verzichten kann, mag vielleicht auch den Kauf einiger Fitnessbänder in Betracht ziehen. Sie sind mit die beliebtesten Trainingsgeräte für zu Hause, wohl auch, weil man sie schnell verstauen kann.
Wenn einen das Trainingsgerät nicht jeden Tag strafend anguckt, kann das aber durchaus auch ein Nachteil sein.
Um die Fitnessbänder als Multi-Trainingsgeräte für zu Hause einzusetzen, bedarf es eines kompletten Sets , schließlich ist die Belastung bei Kniebeugen eine andere, als wenn man die Bänder zur Unterstützung bei Crunches für den Bauch einsetzt.
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Kettlebells Für ein wenig mehr Geld kann man sich einen Satz Kettlebells als Trainingsgeräte für zu Hause zulegen. Frauen können fürs Bodyforming zunächst mit einer 8 kg Kettlebell starten und das Set bei zunehmender Leistung ausbauen.
Bei drei Kettlebells kommt man dann irgendwo zwischen 50 und 100 Euro raus.
Der Vorteil der Kugelhantel ist die sphärische Form, mit der sich vor allem dynamische Übungen noch ein bisschen leichter bewerkstelligen lassen. Im Internet kursieren genug Trainingsprogramme für Anfänger und Fortgeschrittene, mit denen man die Kettlebell als Ganzkörper Trainingsgeräte für zu Hause umfunktionieren kann.
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Durch Koryphäen wie Pavel Tsatsouline hat es die Kettlebell als Standard-Trainingsgerät aus dem fernen Russland in viele europäische Fitnessstudios und Wohnzimmer geschafft. Die Möglichkeiten des schicken Sportgerätes sind quasi unbegrenzt und sowohl im Bodyforming als auch im Muskelaufbau einsetzbar.
Modelle und Einsatzmöglichkeiten der Kettlebell habe ich in diesem Beitrag schon mal zusammengefasst.
Trainingsgeräte für zu Hause: Muskelaufbau Im Gegensatz zum reinen Krafttraining, welches per Definition über kurz oder lang sehr hohe Widerstände erfordert, kann Muskelaufbau, auch im Sinne des Bodybuilding mit vergleichsweise geringer Last erreicht werden.
Welche Trainingsgeräte für zu Hause Muskelaufbau fördern ist weit weniger entscheidend, als eine dezidierte und fachlich begründete Trainingsplanung .
Das vorausgeschickt, gibt es natürlich Geräte, mit denen man das Home Gym einrichten kann, die das Leben als Bodybuilder erleichtern können. Diese kann man aber auch sukzessive anschaffen, wenn sich eine Trainingsroutine etabliert hat.
Langhantel Neben den schon erwähnten Kurzhanteln gehört die Langhantel zu den bevorzugten Geräten der Muskelsportler. Aber auch im Bereich des Bodyforming ist das Sportgerät beliebt, spätestens, seit Männer und Frauen entdeckt haben, wie effektiv CrossFit ist.
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Es gibt zwar sehr günstige Langhanteln auf dem Markt, von denen würde ich aber die Finger lassen. Rändelung und Handling sind zumeist schlecht und so macht das Training einfach keinen Spaß. Wer sein Home Gym einrichten möchte, sollte auf eine gewisse Wertigkeit der Geräte achten.
Zusätzlich müssen natürlich Gewichte angeschafft werden. Da man eine Langhantel überhaupt nur besitzt, damit man höhere Gewichte bewegen kann, sollten selbst für den Start schon 60 kg Zusatzgewicht vorhanden sein. Da ist man dann schnell in der Region 200€.
Hingegen ist es völliger Blödsinn, dass man zwingend eine Olympia Hantel braucht, um anständig trainieren zu können. Auf einigen Blogs wird sogar behauptet, das Training mit einer Langhantel mit 30 mm Bohrung wäre gefährlich, was natürlich lächerlich ist.
Sowohl für Muskelaufbau als auch für CrossFit Übungen lässt sich eine einfache Langhantel ohne weiteres verwenden, zumindest für die ersten zwei Jahre.
Übungen wie Military Press, Curls und einfache Bankdrücken können auch mit einer 30 mm Hantel erledigt werden. Wer bei der Auswahl der Trainingsgeräte für zu Hause langfristig denkt, mag allerdings auch schweres Kreuzheben und Kniebeuge im Kopf haben. Hier kann sich langfristig der Kauf eine Olympia Hantelstange , die zumindest bis 250 kg belastbar ist, durchaus lohnen.
Für mich ist das nicht zwingend der erste Schritt, wenn man sich ein Home Gym einrichten will, aber dann wiederum heißt es: wer billig kauft, kauft zweimal.
Wenn du sicher weißt, dass du langfristig Muskelaufbau und vielleicht auch Kraftsport betreiben möchtest und wenn du dir das Geld nicht unbedingt von der Bank leihen musst, dann ist eine gute Langhantel eine Investition fürs Leben.
Hantelbank / Power Rack Eine stabile Hantelbank muss kein Vermögen kosten, aber Stabilität ist, genau wie bei der Langhantel, Grundvoraussetzung für ein erfolgreiches Training. Wenn du beim Home Gym einrichten 100 € sparst und dann nicht anständig trainieren kannst, dann ist wirklich nichts gewonnen.
Eine für Einsteiger ausreichende Hantelbank mit Ablage gibt es für jenseits der 200 €.
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Auf die Ablage würde ich bestehen, schließlich wird dadurch schweres Bankdrücken möglich und das ist nach wie vor eine der Königsübungen in Bodybuilding und Kraftsport. Ist die Ablage von der Bank abtrennbar, kann diese vielleicht auch für Military Press und Kniebeugen genutzt werden.
Tu’ mir bitte den Gefallen und führe Übungen mit schwerem Gewicht auf und über dem Körper nur mit einer Ablage durch, die für das Gewicht zugelassen ist!
Hantelbänke und Ablagen sind zumeist mit einer Maximalbelastung angegeben. Hier ist vorsicht geboten: die Maximalbelastung der Hantelbank sollte natürlich für das anvisierte Trainingsgewicht und für dein Körpergewicht ausreichend sein!
Hier besteht natürlich auch die Möglichkeit, die Hantelbank einzeln zu kaufen und mit einem stabilen Rack für schwere Kniebeuge nachzurüsten.
Finanziell befinden wir uns damit in einem Rahmen, der schon nahe an den vierstelligen Bereich herankommt. Dafür kann man sich bei guter Auswahl der Artikel wirklich ein hochwertiges Home Gym einrichten , an dem man lange Freude hat.
Wer das nötige Kleingeld nicht parat hat, sollte nicht versuchen alles von einem windigen Hersteller zum “günstigen Set Preis” zu kaufen. Stattdessen empfehle ich eine sukzessive Anschaffung der Ausrüstung:
Qualitative Langhantel mit Grundgewicht für Curls, Military Press, etc. Anschaffung höherer Gewichte (z. B. für Kreuzheben und vorgebeugtes Rudern) Kauf einer stabilen Hantelbank + Ablage für Bankdrücken und Kniebeuge Alle wichtigen Informationen für die richtige Entscheidung beim Kauf einer Hantelbank mit Ablage findest du hier
Welche Hantelbank für zu Hause kaufen? Empfehlungen und Kauftipps
Rücken Trainingsgeräte für zu Hause Auch beim Rückentraining gibt es verschiedene Zielsetzungen, die wir auseinander halten müssen. Der eine will einen maximalen Muskelaufbau für ein athletisches Aussehen, der andere will einfach nur seine Rückenbeschwerden loswerden und / oder langfristig gesund bleiben.
Für die Kategorie Muskelaufbau, und hier ist wohl in erster Linie der Latissimus dorsi als Zielmuskel zu nennen, haben wir mit einer Langhantel immerhin schon die Möglichkeit, vorgebeugtes Rudern auszuführen. Wenn die Langhantel stabil genug und ausreichend Gewicht vorhanden ist, ist Kreuzheben oder Rumänisches Kreuzheben perfekt für den Rückenstrecker in der Lendenwirbelsäule.
Zeitgleich kann auch der Trapezmuskel mit diesen Übungen trainiert werden.
Unterstützend zur Langhantel würde die Anschaffung einer Klimmzugstange Sinn machen, wenn Muskelaufbau das Ziel ist. Es gibt wenige Übungen, die so viel zum athletischen Aussehen des Oberkörpers beitragen.
Bei der Wahl einer geeigneten Klimmzugstange sollte man von gewöhnlichen Türrecks Abstand nehmen und auf Modelle zurückgreifen, die entweder oberhalb des Türrahmens angebracht oder gleich fest verschraubt werden.
Eine Klimmzugstange ist auch deswegen eine gute Wahl, weil mit Hilfe von Schlingentrainern oder Therabändern weitere unterstützende Übungen an dem Gerät ausgeführt werden können. Feste Ankerpunkte sind notwendig, um die Möglichkeiten von Therabändern wirklich gewinnbringend nutzen zu können.
Trainingsgeräte gegen Rückenschmerzen Wer bereits unter Rückenschmerzen leidet oder einfach nur muskulären Dysbalancen vorbeugen will, für den ist das Theraband eines der besten Trainingsgeräte für zu Hause. Der gleichmäßige Widerstand der Bänder sorgt für minimale Belastung der passiven Strukturen und kann vielseitig eingesetzt werden.
Gerade Trainierende, die eher spät mit dem Training begonnen oder lange Zeit unter Bewegungseinschränkungen gelitten haben, sind tendenziell eher zu vorsichtig, wenn es darum geht herauszufinden, was man wirklich leisten kann. Vernunft ist immer ein guter Ratgeber, aber wenn die Trainingsgeräte zu Hause eine echte Verbesserung des Status quo herbeiführen sollen, dann muss man sich ein wenig aus der Komfortzone herausbewegen.
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Training mit leichten Kettlebells, 4kg oder 8kg, ist ohne weiteres auch für Zielgruppen möglich, die vorher noch nicht viel mit Fitness zu tun hatten. Sinnvoll wäre es aber, die Übungen aus erster Hand von einem versierten Fitnesstrainer zu erlernen.
Dip-Stationen Dip Barren sind eine gute Ergänzung zur Klimmzugstange. Während die Klimmzüge Rücken und Bizeps trainieren, kann man mit Dips die Brust und den Trizeps erreichen.
Dabei sind richtig ausgeführte Dips nicht weniger effektiv als zum Beispiel Bankdrücken.
Dip Barren bekommt man zur Wandmontage, ähnlich den Klimmzugstangen. Auch hier ist eine stabile Wand und ein bisschen Geschick bei der Montage natürlich Grundvoraussetzung, um hinterher sicher trainieren zu können. Man darf nicht vergessen, dass bei sportlicher Betätigung schon mal das 1,5-fache des Körpergewichts auf der Verschraubung lasten kann.
Wer das Risiko lieber nicht eingehen möchte oder schlicht die Montage scheut, der kann sich eine frei stehende Dip Station zulegen. Diese gibt es in verschiedenen Ausführungen. Alle nehmen ein bisschen Platz in Anspruch, aber manche sind ganz platzsparend zu verstauen.
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Ganzkörper-Trainingsgeräte für zuhause Mit welchem Gerät kann man den ganzen Körper trainieren? Eine völlig legitime Frage für alle, die nicht vorhaben, ihre ganze Wohnung in einen Fitnessraum zu verwandeln und hunderte von Euros dafür auszugeben.
Ein Ganzkörper-Trainingsgerät zu finden, das mal eben so ein ganzes Fitnessstudio ersetzt, ist zunächst einmal schwierig. Jedes Gerät, auch die hier vorgestellten Tools, hat einen spezifischen Nutzen und damit Stärken und Schwächen. Viele ergänzen sich gegenseitig, aber damit hat man eben auch höhere Anforderungen in Form von Kosten und Platzbedarf.
Trotzdem will ich mich natürlich nicht um eine Antwort drücken.
Meine Top 3 der Ganzkörper-Trainingsgeräte Kriterien für mein persönliches Ranking der 3 besten Ganzkörper-Trainingsgeräte sind:
Kosten Platzbedarf Anzahl der möglichen Übungen für den ganzen Körper Die beiden Spitzenplätze verwende ich selbst mehrmals in der Woche und das bereits seit einigen Monaten, da ich (erfolgreich) nicht mehr im Fitnessstudio trainiere.
Platz 3: Kurzhanteln Kurzhanteln verwende ich zurzeit nicht, obwohl sie sicherlich eine sinnvolle Ergänzung für mein Home Gym wären. Leider ist mein Raumangebot wirklich sehr begrenzt und ich habe ein bisschen Sorge, dass die Geräte ständig im Weg liegen.
Durch den schnell justierbaren Widerstand kann man die Kurzhanteln im Handumdrehen sowohl für kleine als auch große Muskelgruppen fit machen. Der Wechsel von 5 kg Widerstand für Seitheben auf 30 kg Widerstand für vorgebeugtes Rudern dauert nur ein paar Sekunden.
Wie eingangs gezeigt, ist die Kurzhantel ein versatiles Fitnessgerät, dass in der Anzahl der möglichen Übungen der Langhantel überlegen ist und obendrein weniger Platz und Geld beansprucht.
Allerdings: Wenn es um große Muskelgruppen geht, zum Beispiel Oberschenkel oder Po, muss man ein bisschen einfallsreich sein und eventuell das fehlende Gewicht durch eine längere Belastungsdauer ersetzen.
Auch für das Brustmuskeltraining sind Kurzhanteln nur bedingt geeignet, wenn man nicht zusätzlich über eine Hantelbank verfügt. Hier können aber die guten, alten Liegestütze die Lücke sehr gut ausfüllen.
Platz 2: Widerstandsbänder Es gibt einen Punkt, der die Widerstandsbänder als Ganzkörper-Trainingsgerät jeglicher Form von Gewichten, Kurzhanteln, Langhanteln, Kettlebells, überlegen macht und die Bedeutung ist für Einsteiger manchmal nicht sofort klar:
Mit Widerstandsbändern bin ich unabhängig von der Schwerkraft.
Nehmen wir das Beispiel Brustmuskeltraining. Ich kann, auf dem Rücken liegend, gegen die Widerstandsbänder nach oben drücken, wie mit Kurzhanteln auch. Dass der Widerstand dabei mit zunehmender Streckung zunimmt ist kein Nachteil, sondern entspricht der Kraftkurve der beteiligten Muskeln.
Ich kann auch die Liegestütze mit den Band schwerer machen, indem ich es mir um den Körper lege und die Enden mit beiden Händen fasse.
Gleiches kann ich aber auch stehend machen, indem ich mir ebenfalls das Band um den Rücken legen und die beiden Enden, gleichzeitig oder alternierend, nach vorne wegdrücke.
Wer dieses Prinzip und die quasi unbegrenzte Anzahl an Übungen , die sich daraus ergibt, erst voll erfasst hat, der weiß, warum Widerstandsbändern mit das beste Ganzkörper-Trainingsgerät überhaupt sind.
Natürlich muss man sich diese Übungen und den etwas ungewohnten Widerstand der Gummibänder erst zu eigen machen, das hat bei mir aber nur wenige Trainingstage gedauert.
Dass man für das Ganzkörpertraining mit einem Widerstandsband nicht auskommt, könnte man ebenfalls als Nachteil gegenüber der Kurzhantel ins Feld führen. Ich besitze insgesamt 5 Bänder in verschiedenen Stärken.
Dennoch sind die preislich immer noch günstiger als zwei Kurzhanteln mit Zusatzgewicht für die großen Muskeln. Platzsparender sind sie auch und vor allem sind sie für etwaiges Outdoor-Training sehr einfach zu transportieren.
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Platz 1: Schlingentrainer Der Schlingentrainer wurde zuerst von dem Unternehmen TRX bekannt gemacht und ist für mich das beste Ganzkörper-Trainingsgerät für zuhause.
Hauptgrund dafür ist die Vielseitigkeit des Geräts. Das eigene Körpergewicht kann in jeder nur denkbaren Position verwendet werden, um große und kleine Muskelgruppen zu bearbeiten. Hierfür ist der Schlingentrainer in der Länge verstellbar und in verschiedenen Positionen zu befestigen. Indoor und Outdoor.
Mehr noch, durch kleine Veränderungen in der Körperstellung kann der Widerstand während der Übung schwerer oder leichter gemacht werden.
Das kann keine Langhantel und keine Kurzhantel.
Darüber hinaus wiegt der Schlingentrainer selbst fast nichts und ist auf kleinster Fläche zu verstauen. Das eröffnet unzählige Trainingsmöglichkeiten, zuhause, auf der Arbeit und auf Reisen.
Die Kosten für den Schlingentrainer sind deutlich gesunken, seit es günstige, aber absolut wertige Nachbauten des Original TRX Modells gibt. Für mich, über alle drei Kategorien hinweg, absolut das beste Ganzkörper-Trainingsgerät für zuhause.
Zubehör fürs Home Gym Ein großer Vorteil beim Training in den eigenen vier Wänden: man muss sich für niemanden mehr aufstylen und kann notfalls auch in Unterhose trainieren. Dennoch sollte man sich selbst im Auge behalten.
Ein Spiegel ist das eine Trainingsgerät für zu Hause, dass das Home Gym der meisten Trainierenden um 100% aufwerten würde. Wer die Fremdkontrolle mangels Trainer völlig ausschaltet, kann nur mit Eigenkontrolle wirklich korrekt trainieren.
Das ist in meinem Verständnis nicht optional und spreche auch nicht davon, den Badezimmerspiegel temporär auf den Schrank neben der Hantelbank zu stellen. Spätestens, wenn schwere, mehrgelenkige Übungen ausgeführt werden sollen, sollte der ausgewählte Trainingsbereich um einen Spiegel ergänzt werden.
Sinnvoll wäre hier eine Größe von mindestens 160 x 90 cm. Wer beim örtlichen Baumarkt nichts passendes finden, kann natürlich auch dieses Trainingsgerät bei Amazon erwerben .
Ein weiterer wichtiger Punkt in Sachen Zubehör fürs Home Gym sind Schallschutzmatten . Auf die wird gerne verzichtet, was in der Folge dazu führt, dass Geräte und Boden Schaden nehmen und die Nachbarn im Zweifelsfall nicht mehr besonders gut auf dich zu sprechen sind.
Training, bei dem man ständig vorsichtig sein muss, macht wirklich keinen Spaß. Wer schon aus Kostengründen auf gummierte Hantelscheiben verzichtet, was ich gut nachvollziehen kann, der sollte zumindest für ausreichenden Schallschutz und Schutz der Geräte sorgen.
Guten Matten sind nicht ganz billig, aber zum fairen Preis zu bekommen und damit dürfte sich das Thema auf absehbare Zeit erledigt haben.
Fazit: womit das erste Home Gym einrichten? Zeit, Geld und das Platzangebot spielen eine entscheidende Rolle bei der Anschaffung der richtigen Trainingsgeräte für zu Hause.
Wer regelmäßig und nicht nur über einen kürzeren Zeitraum mindestens einmal die Woche im Home Gym trainiert, der sollte guten Gewissens in etwas bessere Ausrüstung investieren. Regelmäßigen Selbstmotivation ist zwingende Voraussetzung für ein erfolgreiches Training zu Hause, dieser Aspekt sollte nicht unterschätzt werden.
Wer zu Hause Trainingsgeräte rumliegen hat, die den eigenen Ansprüchen nicht genügen, der hat weder gut investiert noch effektiv trainiert. Bei schmalem Budget ist es besser langfristig zu planen und sukzessive qualitativ hochwertige Trainingsgeräte nachzukaufen.
Das gesagt, muss die erste Ausstattung für das Home Gym nicht teuer sein. Je nach Zielsetzung können ein paar Kurzhanteln, Kettlebells oder Therabänder in verschiedenen Stärken den Zweck erfüllen. Als erste wirklich größere Investition würde ich den Kauf einer guten Langhantelstange ins Auge fassen, sofern der Platz dafür ausreicht.
Die meisten Multifunktionsgeräte sind nicht nur unnötig, sie müssen auch anhand oftmals abenteuerlicher Anleitungen kompliziert zusammengebaut werden. Was man dann für sein Geld bekommt, entspricht selten den vollmundigen Versprechungen aus der Werbung.
Stattdessen würde ich immer den Schwerpunkt auf einfache Grundübungen legen, die auf der Arbeit mit dem eigenen Körpergewicht aufbauen, aber für den zukünftigen Trainingserfolg sinnvoll erweitert werden können. Dazu zählen alle Übungen, die im Stehen oder weitgehend ohne Unterstützung ausgeführt werden müssen, so dass die Rumpfmuskulatur stabilisieren muss.
Vorausschauende Planung und vor allem ein wenig Kreativität bei der Übungsauswahl können in kürzester Zeit dafür sorgen, dass das eigene Home Gym zu einem zweiten Zuhause wird.