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equipments1 – accessories

Equipment to Aid in Workout

We can perform several different exercises targeting different muscle groups in our body using some accessory equipment. They are portable, easy to carry and install, usable at home and work as efficiently as any high-end gym equipment will do. These accessories mainly focus on self body weight based exercises. But they can be used efficiently for strength training, muscle building, balancing and stability improvement purposes.

Resistance Bands

  1. These are elastic straps of different length, thickness and resistances. that you can use to wrap around your hands or legs for a pulling or pushing movement. Each band has a different level of resistance and can be used from minimum to maximum resistance range based on one’s strength built-up.
  2. They are used for strength training and improving balance, flexibility and mobility in all areas of the body. They can help build muscle, improve physical function and strengthen bones even in a home workout environment.
  3. The exercises that can be performed are single arm bicep curl, overhead shoulder press, bent over row, lateral shoulder raises. Several exercises to tone and strengthen the gluteal muscles include, glute bridge, lateral kickback and split squat using resistance bands.

Suspension Trainer/ TRX

  1. The Suspension Trainer is also referred to as TRX Trainer ( Total Resistance Exercise). This equipment comprises of a pair of suspended bands that can be attached to any wall or bar and in the hanging position several self body weight based exercises can be performed. The TRX Suspension Trainer is a training tool to give you a great workout utilizing all your stabilizers, core muscles and balancing muscles.
  2. Functional workouts that move in all planes of motion, in different directions, and on different levels can increase your performance in recreational and competitive environments as well as in everyday life.
  3. The exercises that can be performed are single TRX Split squats, pistol squats,  TRX pushups and pullups, TRX chest press, , TRX Pike, Power Pulls, TRX chest fly, TRX mountain climbers and single arm row. TRX training can build strength and muscle mass just as well as weights.

Punching Bag

Specially Used by athletes in Boxing and Martial Arts

  1. The punching bag can be hung from the ceiling. It is mostly filled with sand and is available in different sizes and weight categories. They are made up of leather or thick vinyl and are found in high weights like 100lbs or more and lighter weights of 50-70 lbs.
  2. It provides a full body workout and involves movements like throwing punches, kicking, kneeing and elbowing the bag.
  3. Punching a bag is an intense cardio workout, that increases heart rate and endurance.
  4. Punching bags improves hand-eye coordination, movement patterns, footwork and overall balance. Each time you hit the punch bag, you will automatically engage your core which is great for strengthening it.

Battle Rope

  1. Battling ropes (also known as battle ropes) are a great cardio workout equipment that engages multiple muscle groups and are used for training to increase full body strength and conditioning.
  2. Hold on to one end of the rope and move them in waves, slams or whipping motion while the other end is attached to a support.  
  3. It targets muscle groups of the back, lattisimus dorsi, core muscles, and the biceps.
  4. Perform each exercise for a total of three to four sets, working for 20-30 seconds and taking 20-30 seconds of rest in between sets.

Climbing Rope

  1. The various techniques for climbing along a heavy rope give endless combination of workouts” with leg, without leg, L-sit and weighted.
  2. The rope is attached to a high bar and you have to use the strength of your whole body to climb up.
  3. The rope climb is a full-body workout that uses your arms and shoulders, core muscles, and quads.
  4. It is a high intensity exercise that burns calories and promotes fat loss. It is considered as a measure of both flexibility and strength and is incorporated in training athletes as well as militants. 

Swiss Ball & Medicine Ball

  1. The Swiss Ball/ Exercise Balls is a large rubber ball filled with air that enables to d exercises on an unsteady platform. It helps to strengthen the core muscles and stabilizes the spine. The Swiss ball can be used for exercises that targets abs, glutes & hip flexors. Exercises that can be performed are ball marching exercise, ball sit-ups, ball V-pass, ball decline push-ups, stability ball Jackknife.
  2. The Medicine Ball is a heavy weighted ball that can be thrown, caught or slammed. It allows you to increase your strength, agility and endurance. A good exercise to get your whole-body movement is the mountain climber by incorporating a medicine ball.
  3. Overhead Squats, Russian twists, side lunges, single led deadlift, slamming on ground are some of the exercises that can be performed using the medicine ball.

Medicine Ball Workouts

Side Lunges
Russian Twist
Single Leg Deadlift
Slamming

Skipping Rope

  1. Jump Rope is a full body aerobic workout that can be used as a cardio workout session.
  2. In jump rope, you hold on to the two handles and jump over the rope repeatedly swinging it back over the head.
  3. 10 minutes of skipping is the equivalent of 30 minutes of jogging with similar calories burned and showing same improvements in cardiovascular fitness.
  4. The skipping rope is a full-body workout that causes abdominal fat loss and helps in overall weight loss.

Plyometric Box

  1. A plyometric box is a box or platform used to perform exercises. They come in different sizes, but most are simple rectangular box made from durable and high strength materials such as wood, but could be foam covered.
  2.  Plyometric training involves short, intense bursts of activity that target fast-twitch muscle fibers in the lower body.The box jump is a basic exercise to develop leg and hip extension. Box jumps should generally be done for 3-5 reps per set, with 3-10 sets.
  3. This box is used to jump up on it or over it as well and thereby helps to increase vertical jump height, long jump distance, running speed, and agility.
  4. Apart from jump over exercises, the box is used for box step-up exercise, box push-ups and box dips.

Foam Roller

  1. A Foam Roller is a cylindrical shaped hollow and light weight tube, made out of foam. It has irregularly shaped and bumpy surface and is used for self myo-fascial pain release procedures. Foam rollers are used to apply pressure to muscles and fascia, aiming to improve flexibility, reduce muscle soreness, and enhance recovery.

  2. Foam rolling is a type of self-massage that helps to increase blood flow and elasticity of muscle tissue, joints, and fascia. This can have several health benefits, including:

    • warming up the muscles for exercise
    • alleviating muscle soreness, tension, and tightness
    • promoting muscle recovery and flexibility
    • preventing injuries

Gymnastic Rings

  1. These are 2 circular rings attached to a pair of straps. You need to hold on to the rings and perform several forms of body weight exercises. Rings allow for a wide range of movements, from basic to advanced exercises, targeting various muscle groups.
  2. Ring based hold is a foundational exercise that helps build shoulder stability and upper body strength.
  3. Ring support hold, ring rows and ring based push-ups are a few beginners exercises to start off with.
  4. Ring L-Sit is a core exercise that also works your arms and shoulders. Ring Tucks is also a  great core strengthening exercise that later aids for more advanced movements like muscle-ups.

Agility Ladders

  1. This is a roll out ladder that can be laid on the floor. It helps in cardiovascular endurance and agility training for athletes.
  2. Training is conducted in short bursts of intense effort and then taking a brief pause, thereby burning more calories than in steady-state cardio activities.
  3. Boxing Shuffle: Two-foot jump inside the first rung, then outside, then into the second rung.
  4. High Vertical Jumps: Two-foot high vertical jumps inside every rung.
  5. Mountain Climb: Crawl through an entire ladder, one foot per rung, and push ups off one leg.

Wall Balls

  1. The wall ball exercise combines a front squat and an overhead press to create an explosive movement generating power to throw the ball up to a desired height on the wall.
  2. It uses a heavy weighted ball that ranges from 3 Kgs to 13.6 Kgs in weight category. 
  3. It involves full-body movement and helps to improve endurance, Functional ROM and explosive power in individuals.
  4.  The key muscles targeted during the wall ball exercise include quadriceps, hamstrings, core, shoulder and triceps.

Comments (1)

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