buy home gym equipment

How to Buy Home Gym Equipment & Use It

If you need an all in one equipment to strengthen, tone and develop all of your muscle groups at home, you need to buy a home gym.

They are suitable for men and women and for those who have basic is higher fitness level. You can save money on gym memberships and do not have to travel. You can workout whenever and wherever you want. Nobody disturbs you and you can train at your own space.

If you are new to strength training and you think of buying your first machine, then you are maybe a bit confused about which is a good one and if it works for you or not.

In this post, I would like to provide you some home gym buying tips and how to use it efficiently.

buy home gym equipment

Buy one that lets you work all muscle groups

If you decide to invest in a machine, which can be expensive, you need to get one that comes with all the features you need to work all of your muscles. These are your legs, chest, biceps, triceps, back, shoulders and your abs.

In most of the cases, the best home exercise equipments are just a little bit more expensive, but you will be able to do far more types of exercises. Besides you will be able to adjust it better to increase to decrease the resistance and to suits your personal needs.

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Stability and robust structure

Since you are going to use weights, sometimes heavy ones, stability and strong structure is crucial to avoid injuries and accidents. You know “You get what you pay for”. There are cheap home gyms, but you must be sure that they are not durable and sooner or later you will have problems with it.

There are two rules.

The heavier, the better. If it is just “some pounds” you must be sure that it is not made from high quality and thick materials.

Another rule of thumb is to buy one that looks more square, and the width and height are almost the same. Just think about it, if a machine long and high, but not wide, how stable it is?

The most important factor you need to always keep in mind is safety.

Put it somewhere you can see

Has it ever happened to you that you bought a piece of at home fitness equipment, used it for a few times, put it somewhere you never see and forgot about it? Do not hide it!

Put it into a room where you can see ever day to remind you to workout. You paid for it, so use it!

The best place might be your living room. During you workouts, you can listen to motivational music or watch TV (but do not forget to focus on your workout). You may also place motivational pictures on the wall that fit the design of your home.

Do not over-complicate your workout routine

You do not want to be a bodybuilder, just look better and be fitter. Most of those who have never used any weight training equipment before over-complicate their workout routines. Start slowly and learn how to do the exercises properly. Do fewer sets and reps and use lighter weights until your body get used to the training.

As you get familiar increase the variety of exercises, the number of sets and reps and, of course, the amount of weight. In the beginning, it is enough to have 30-minute workouts three times a week. Then you can increase the amount time, but you should not exercise over 1 hour, and 4-5 times a week. Your body and mind need resting.

For the first month work all muscle groups on each of your training sessions three times a week. Then you can try split training when you work one or two muscle groups on the day.

Anyway, most of the models come with beginner workout routines, and there are a lot of routines online as well.

However, do not forget that consistency is the most important factor to build strength and muscles.

Where to buy home gym equipment?

Firstly, I do not recommend you buying a used one. In many cases, a new one comes at almost the same price as a second-hand one, but you will get warranty, free shipping, extras, etc. You can also find home gyms for sale online almost always.

Before buying anything, always check the customer reviews, ratings, specifications, warranty, etc. You should also see many products and compare them.

The best place you can buy one is Amazon since you choose from hundreds of models, at different prices and functions and we must not forget about the huge discounts you can bump into. You can even save hundreds of bucks on the best home gym equipment.

Overall, a home gym is a great piece of equipment to form your body. If you use it frequently, you are going to see results.

Tips to Prevent Neck Pain

Tips to Prevent Neck Pain

As with so many things, when it comes to neck pain, an ounce of prevention may be worth a pound of cure. It’s true that some causes of neck pain, such as age-related wear and tear, are not under your control. On the other hand, there are many things you can do to minimize your risk. One place to start is to look at how you sleep and what effect this may have on neck pain.

Tips to Prevent Neck Pain

What is the best sleeping position for neck pain?

Two sleeping positions are easiest on the neck: on your side or on your back. If you sleep on your back, choose a rounded pillow to support the natural curve of your neck, with a flatter pillow cushioning your head. This can be achieved by tucking a small neck roll into the pillowcase of a flatter, softer pillow, or by using a special pillow that has a built-in neck support with an indentation for the head to rest in. Here are some additional tips for side- and back-sleepers:

  • Try using a feather pillow, which easily conforms to the shape of the neck. Feather pillows will collapse over time, however, and should be replaced every year or so.
  • Another option is a traditionally shaped pillow with “memory foam” that conforms to the contour of your head and neck. Some cervical pillows are also made with memory foam. Manufacturers of memory-foam pillows claim they help foster proper spinal alignment.
  • Avoid using too high or stiff a pillow, which keeps the neck flexed overnight and can result in morning pain and stiffness.
  • If you sleep on your side, keep your spine straight by using a pillow that is higher under your neck than your head.
  • When you are riding in a plane, train, or car, or even just reclining to watch TV, a horseshoe-shaped pillow can support your neck and prevent your head from dropping to one side if you doze. If the pillow is too large behind the neck, however, it will force your head forward.

Sleeping on your stomach is tough on your spine, because the back is arched and your neck is turned to the side. Preferred sleeping positions are often set early in life and can be tough to change, not to mention that we don’t often wake up in the same position in which we fell asleep. Still, it’s worth trying to start the night sleeping on your back or side in a well-supported, healthy position.

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Beyond sleep position

Research suggests that not just sleep position, but sleep itself, can play a role in musculoskeletal pain, including neck and shoulder pain. In one study, researchers compared musculoskeletal pain in 4,140 healthy men and women with and without sleeping problems. Sleeping problems included difficulty falling asleep, trouble staying asleep, waking early in the mornings, and non-restorative sleep. They found that people who reported moderate to severe problems in at least three of these four categories were significantly more likely to develop chronic musculoskeletal pain after one year than those who reported little or no problem with sleep. One possible explanation is that sleep disturbances disrupt the muscle relaxation and healing that normally occur during sleep. Additionally, it is well established that pain can disrupt sleep, contributing to a vicious cycle of pain disrupting sleep, and sleep problems contributing to pain.

How To Relieve Neck Pain with Yoga?

How To Relieve Neck Pain with Yoga?

Waving off neck pain has been a grave problem for the men and women equally. It is compulsory to understand difference between neck injury and severe pain (stiffness) before to go in depth of how to cure or heal neck ache by having valuable Yoga exercises. When a person feels severe pain in neck, then there might be several reasons.

Basically, this ache may happen when you give a sudden jerk or twist to neck, turn it randomly, experience some injury, due to collision and some general causes like sleeping at one side whole the night. Most women and young girls always use pillow for neck pain, because they believe that they will wave off this tenderness within a couple of days. Physical exercises and Yoga poses are extremely useful measures to wave off shoulder and neck aches.

How To Relieve Neck Pain with Yoga?

Causes of Neck Pain:

Everyone should focus on what kind of things or actions may cause neck pain among the men and women. Usually, there are many reasons that are associated with neck aches and if the right treatment is not applied, then shoulder and backside aches also get started which may you suffer from serious complications. Some reasons of neck pain are;

  • Worn joints
  • Muscle strain
  • Nerve compression
  • Swelling in neck joints
  • Injuries
  • Diseases
  • Tumors
  • Trauma
  • Physical abnormalities
  • Poor posture etc.

Waving Off Neck Pain by Yoga:

Healing physical injuries and aches by yoga exercises have been the ancient methodologies which the antique people did in early days. Nowadays, yoga is considered the best physical remedy of all kinds of neck injuries, swelling, muscle and joint problem that all cause severe pain. In general, you can wave off the neck pain by executing various yoga workouts that are extremely useful, injury or risk free and absolutely free of cost. Some of these magical yoga exercises have been explained below to heal neck pain quickly.

Seated on Mat & Spinal Twist:

This yoga pose describes the sitting straight and then bending both legs in opposite directions, while the left arm must be wrapped around right knee. Entire position will indicate a spinal twist in which left leg and arm will be opposite to right leg and arm in a such way that whole body will get stretched and the neck will feel a soft pull. During this, you have to continue breathing after equal intervals.

Thread The Needle:

In this yoga position, you have to bend your body and put the head at yoga mat, while the left arm must be stretched forward and bend the right arm under the body. Here, you must take 10 breaths and in the meanwhile you must keep your face to left and try to stretch neck as much as you can easily do and tolerate it. This will spare you from aches very soon.

Supported Fish Position:

For this, you must sit on a yoga mat and stretched outward the arms and legs, but the legs must have a hump, while the hip must touch with the surface. Now, you have to put two blocks vertically beneath your head little up of the floor and use these blocks as a pillow. In next, you have to stretched whole body and keep it like a fish. You have to keep your body at rest and try to increase the push to neck gently. This is a superb yoga exercise that is famous for physical injury healing.

Shoulder Opening at Wall:

In this exercise, the yoga practitioners have to stand parallel to a wall and put the hands little above at wall. In this pose, the head must be below the palms of hands and balance the waist, hip and neck horizontal, while legs must be at floor and stretched fully. The pose will apply force to shoulders and neck. Continuous yoga exercise will wave off neck pain within a couple of days.

Standing Forward & Fold Shoulder Opening:

This is a forward fold pose in which the standing with stretched legs and clasp the hands outward and head with knee are made. Knees must be soften and the entire pull or whole weight of body must be at shoulders, legs and neck. This is extremely useful yoga pose that is also effective in shoulder pain. This is quite better than using a pillow for neck pain recovery.

Cow Face Arms:

Simples yoga pose this is, because after kneeling on a mat, you have to make the right arm ceiling and then bend its elbow to backside. Secondly, you must keep the left arm below of your body and then similarly twist or bend the left elbow to touch as well as meet it with right hand. This will design a cow face position that heal neck injury faster and free of any further pain.

Shoulder Opening at Block:

When you kneel at a yoga mat, then you have to place two blocks next to your head and put both elbows on these blocks. After this, you have to meet both arms up to elbows and then bring them together back to shoulder. You head must be close to surface and the whole torque of body must be on shoulder and neck. For muscle strain treatment, this is an excellent position.

Point Shoulder Opener:

You have to lay down straight on a yoga mat, but from your belly you have to give a twist your upper body part to head in left or right which is comfortable for you. Now, you should keep 2 blocks beneath your head like a pillow and bring both arms behind your body and hold each other. In next, you have to stretch the body at upper end and increase force to neck.

Easy Things to Heal Neck Pain:

Finally, when you have neck pain or recovering from this, then you should never look down at phone, books or any other thing, because continuous watching downward may lead severe aches. Secondly, women and men must use pillow for neck pain when they are also taking yoga exercises to wave of this physical injury. If you try to move the shoulders gently and then rotate neck in a comfortable way, then this very casual exercise will lead a perfect recovery form neck ache. All these are very best and guaranteed physical actions that heal the neck injuries faster and empower muscles of shoulder, arms and neck.