Sports equipment, which we rarely use, but in vain

In the hall sometimes queues to exercise machines, to quickly dismantle the dumbbells and barbells, treadmills are taking. At the same time, rowing simulators are empty, lonely lying in the corner of the massage rollers and rope, gathering dust and stops the tape-expanders. But with the help of these devices you will be able to vary their workouts, increase the load on the muscles and stop, finally, wait until you release the required equipment.

1. massage roller

If busy in the gym all the tracks, do not just stand still and wait. Instead, you can roll out the muscles, using massage roller. It will warm them up and prepare for a workout.

2. skipping rope

Jumping rope - it's a great cardio that will warm you faster than running. Do 100 jumping rope, teaching to do double jumps, and in 10 minutes you'll be sweating.

3. rowing simulator

If you are tuned to cardio, try a rowing simulator. It perfectly works out the shoulders and chest, the back muscles and arms, thighs and buttocks, press. Unlike running, rowing provides a greater load on the upper body, so you can evenly heat pump and all muscle groups.

In addition, and rowing, jump rope and more energy-intensive than running. So if your goal - to burn more calories then a break from the treadmill and pay attention to these types of cardio.

4. expander

Tape-expanders rarely used in strength training, and it is in vain. Elastic bands help to pump all muscle groups, and you do not have to wait for the vacant weights or exercise machines.

Here are some examples of exercises with expanders.

Even more exercises with expanders and proper technique of their implementation can be found in this article. BUT here - exercises to stretch with the same. Well, just a universal thing.

5. stops

Push-ups on the stops

By increasing the amplitude of push-ups on the abutments are working great pecs.

During these push-ups, keep your elbows close to your body, not spread them apart. To make exercise a truly effective, lower the chest below the upper limit stop.

6. Medbol

It is a small solid rubber ball full of sand, gel or other material. On impact with the wall or floor such projectile rebounds and extinguishes inertia. As a rule, the gym has a set of balls with different weight - from 1 to 20 kilograms. There are also heavier, but it is rare.

Here are some good exercises that can be performed medbolom.

Push-ups on medbole

Push-ups with hands on medbole due to instability and the narrow formulation of the hands will allow well-developed triceps.

Keep your elbows close to your body, tense and press the buttocks to the waist does not sink during pushups.

Woodcutter

Lift medbol up and to the right, keep it at arm's length. Then diagonally ahead medbol move down and to the left, at the same time leaving a squat. At the lowest point medbol should be at the left knee. Do a few repetitions - from 10 to 20 depending on the weight medbola - and do the exercise in the opposite direction.

Stretching hands in the squat

Squat, keeping medbol at chest level. Then print medbol forward at arm's length and then return to starting position.

You can get out of the squat after each repetition, or first do 5-10 reps and then stand up. The second option will provide a static load on the muscles of the thighs.

Squats with the rise medbola over his head

Do squats with medbolom, holding it at chest level, and then straighten up and lift the ball over your head. The arms should be straight.

Pushups with rolling ball

Stand in the emphasis lying down and put one hand on medbol. Make a push and rolled medbol under the other arm. Perform push-ups in this position and then roll the ball.

V-shaped hull ups

Lie on the floor, stretch your arms above your head with medbolom. Lift the body and legs straight, pause for 1-2 seconds and then return to starting position.

Russian twist

Sit on the floor, grab a medbol. Lift the body, trying to keep your back straight, lift your legs and bend your knees. Turn body to the left and right, not omitting the legs.

Even more exercises with medbolom, single or in pairs, can be found in this article.

7. platform Bosu

Bosu can often be seen in group fitness training, but in the gym such bilateral pieces just lying, covered with dust. Here are a few exercises that can complicate, performing them with the Bosu.

squats

Turn Bosu flat side up, stand on it, keeping balance, and perform regular squats. Due to the instability of the muscles are stressed more than in simple squat on the floor.

Strap

Place your hands on the edges of the flat side of the Bosu and hold the body lying in the palm, straining buttocks and abs.

Squats on one leg

The hardest part of this exercise - to keep his balance on the soft part of the Bosu. Due to the instability seriously load increases. Hands can be put on a belt or folded in front of him.

body hoists

Follow the V-shaped hull ups on the soft part Bosu. Do it on an unstable support much more complicated than the floor, and, therefore, your abs will get an additional burden.

If you have your favorite exercises with unpopular fitness equipment, to share in the comments.