A Minimalist
Home Gym Setup Guide
Let's simplify things with a gym design that is versatile enough to fit into any lifestyle.
Let's simplify things with a gym design that is versatile enough to fit into any lifestyle.
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We recommend an open space approximately 12x12 feet.
Essentials:
1. Mobility tools
2. Strength equipment
3. Hang station
Massage tools need to be effective, not expensive. Here is our list of simple tools that we use to mash, scrub, and rub our tissues into a mobile state.
A broad massage tool that covers large areas of soft tissue. We recommend the 6x12 size.
This unique design offers different levels of intensity for balancing exercises or provides alternative ways to stretch.
The preferred weighted strength training tools for NOM programming. Great because they are safe, inexpensive and versatile. Most users begin with a 25-75 pound bag.
The kettlebell is arguably the most versatile and space-efficient weight training tool. Our programming can be done with kettlebells in a minimum of two different sizes. A Nature of Movements coach will consult with the participant as to what is appropriate based on their initial assessment.
Competition bells have a uniform size while ranging from 18-106 lbs. This allows for a more user-friendly experience as the participant increases in strength and bell weight. Competition bells tend to cost more than their powder-coated cast iron counterpart.
Powder-coated cast iron bells increase in handle and bell size as the weight increases. This can make advanced weight training more difficult and uncomfortable. They are typically cheaper than competition bells.
Gymnastics rings are the tool used for climbing and hanging exercises.
For strengthening function in the upper back, arms, and trunk, there is no piece of equipment as simple or effective as hanging rings.
To set up a proper station for the rings, we should consider how to create an anchor point for them to hang from.
Generally, most participants purchase gymnastics rings with plastic handles and apply athletic tape for added grip.
Wooden rings have a natural solid grip and typically have higher quality straps with written measurements for quick height adjustments. Wooden rings are higher priced.
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If the installation of a structural mount hang station is not applicable for the participant, our best recommendation is the combination of a doorframe pull- up bar and gymnastics rings. The pull-up bar will act as the mount to which the gymnastics rings are attached.
When using a door frame mount, the participant will also need to purchase a set of dip bars. For safety reasons, we do not recommend using rings hung from a door frame mount when performing movements like our dip progression.
If you are looking to reinvent the strength and shape of your lower body with step type exercises, a plyometric box will be well worth the investment.
Resistance band systems are a powerful athletic skill and conditioning enhancer for our conditioning programming. These are used for resisted sprinting, swinging, and throwing based exercises.
The typical installation height of the mount is roughly mid-thigh to the participant with the band attached directly to the mount or to a carabiner that is connected to the mount.
Video call coaching sessions can be done using only a smartphone or tablet. However, here are some equipment upgrades that can enhance your video call experience.
A tripod with a smartphone or tablet mount allows the participant to easily stabilize their device and easily change camera positions when using different areas of the home gym.
A set of wireless headphones will improve freedom of movement while enhancing audio volume and clarity during video coaching.
Creating your personal home gym allows one to gain more control over their body and daily life.
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