What exercise equipment can you do at home? How to make homemade exercise equipment for home

For the treatment and prevention of diseases of the musculoskeletal system, cardiovascular system, internal organs Dr. S. Bubnovsky developed a simulator, later named after him. The therapeutic effect, which is achieved in the process of exercising on this device, is not guaranteed by any medicine, while the simple design makes it possible to make it yourself. What is the Bubnovsky multifunctional simulator and how to make it yourself?

The main idea of the multifunctional simulator of Dr. Bubnovsky

A prerequisite for maintaining health is movement and physical activity. Muscle work stimulates increased blood circulation, as a result, tissues are supplied with oxygen and nutrients, and metabolism is accelerated.

The same thing happens with lymph - another component of our body. In progress motor activity congestion caused by a sedentary lifestyle is eliminated, lymph begins to circulate intensively, normalizing various functions of the body.

However, not all people can move freely. Persons suffering from diseases of the joints (arthritis, salt deposits) and the spine (protrusions, hernias, osteochondrosis) experience severe pain when trying to perform physical exercises.

Painful sensations are most manifested in the joints, which have to support the weight of the body, and they do not include only the joints of the hands. Therefore, S. Bubnovsky developed the design of the simulator, during the exercises on which the load due to gravity is removed.

The device of a sports simulator

In a complete set, the Bubnovsky simulator consists of 4 vertical frames (arches), installed in pairs one opposite the other, and a bench located between them. On the crossbar of each frame, a block with a cable put on it is fixed. A load is fixed at one end of the cable, and a soft cuff is at the other. Lying on a bench, the user puts on a cuff on each arm and leg.

Then the bench is removed, and the practitioner remains in limbo. In this position, the gravitational load on the joints and spine is removed, and the muscles are stretched, which is very beneficial for the body (this is the goal of most hatha yoga exercises).

The main purpose of the Bubnovsky simulator is to remove the gravitational component

When trying to perform a particular movement, such as twisting, the user will have to lift loads, which will require muscle effort. At the same time, the joints are included in the work, and their condition will gradually return to normal.

At such a stand, patients undergo rehabilitation courses after injuries and operations, kinesitherapy (movement treatment for diseases of the joints and spine, cardiovascular system and internal organs), disease prevention, so the Bubnovsky simulator is considered multifunctional (MTB).

The Bubnovsky simulator can be used by people of any age, starting from 6-7 years old

The fully equipped version (with 4 arches) is called MTB 1-4 or simply MTB-4. For many exercises, 1 or 2 arches are enough, set one opposite the other. Such modifications of the simulator, respectively, MTB-1 and MTB-2.

Preparation before self-assembly

Before proceeding directly to the manufacture of the Bubnovsky simulator, the dimensions of the future structure are determined and the necessary materials, components and tools are prepared.

Dimensions

The height of the arches and the distance between them must correspond original version. This determines the angle of the branch of the cables to which the cuffs are attached.

If the angle is not made the way S. Bubnovsky determined it, it is possible not only to weaken the therapeutic effect, but also to make the simulator traumatic.

Arches are built 220 cm high and 70–80 cm wide.

When the simulator is equipped with one arch (MTB-1), its supports are made both straight and slanting. In the second case, the stand will be more stable, but will take up more space. Therefore, in conditions of space shortage, a compact arch with direct supports is suitable.

Materials and accessories

For the manufacture of the Bubnovsky multifunctional simulator, the following materials and components are used with their own hands:

Arches are made of profiled steel pipe, the cross section of which depends on the load used. If the weight of the weights on each of them does not exceed 105 kg, as in the original version of the simulator, then 60x60 mm pipes are used to make arches. The exception is the single MTB-1 simulator: with the same 105 kg of weight, the racks are made from a 40x40 mm pipe.
Each block is provided with a swivel (connecting element) for free rotation around a vertical axis.
Cables use metal, designed for the weight of the weighting agents used. At one end of each cable, a carabiner is attached to attach the cuffs. The cuff is attached to the carabiner with a steel ring 3–5 mm thick.
For the manufacture of cuffs, a durable, but soft material is used that does not leave corns. In the original, they are made of leather and finished with inside suede. The cuff is an important detail, because if it breaks, the user, who is in limbo, may fall and be injured.
The cuff must be made of quality materials
It is better to purchase factory-made cuffs, which come in two sizes: 29x6x1 cm and 33x10x2 cm. They are made soft (can withstand weight up to 120 kg) and hard (used for legs and can withstand weight up to 150 kg). The cost of one factory-made cuff is 890–900 rubles.
To make a bench, you will need the following materials:
- steel strip 40x4 mm;
- profile pipe with a wall thickness of 2 mm;
- equal-shelf steel corner 32x32 mm;
- square pipe 40x40 mm;
- chipboard (chipboard or OSB) 20 mm thick;
- foam rubber;
- piece of leatherette (for upholstery).

Additionally, for some exercises you will need:

chains that play the role of cable extensions;
handles (made from steel rod);
rug;
leather sandals.

In some cases, expanders are used with a different number of rubber bands (length without handles - 1.25 m). The original expander costs 280 rubles. A product with 4 tourniquets is recommended for use by men, with 3 - for women and adolescents, with 1 or 2 - for people recovering from an injury (dislocation, fracture), stroke, or with intervertebral hernia.

Tools

To make a simulator, you will need the following tools:

measuring tool;
grinder with cutting wheels or a hacksaw;
welding machine;
electric drill;
file.

How to make a simulator of the Bubnovsky house according to a drawing with your own hands

The design of the simulator is relatively simple for self-manufacturing. Below is the sequence of actions.

Bench

Bench manufacturing steps:

The profile pipe for the frame and the corner are cut into blanks, then holes are drilled in them according to the drawing.
Next, assembly begins. In places subject to the greatest loads, the workpieces are connected by welding, in other places (parts responsible for adjusting the position) - by means of bolts.
The finished frame is primed and painted.
The seat and backrest made of chipboard or OSB are bolted to the frame. The holes in these parts are drilled so that the bolt heads are hidden.
Foam rubber is glued to the back and seat, after which the leatherette upholstery is laid, which is attached to the chipboard from below with a construction stapler.

arches

Each arch is a U-shaped structure, which is formed from sections of a profile pipe 60x60 mm by welding. A block with a swivel is bolted to the upper crossbar. From below, the "legs" of the arches are equipped with support plates.

You will need 4 arches in total. They are installed in pairs opposite each other. Each pair is connected from above with a horizontal section of a profile pipe, which is welded to the crossbars of the arches. Then the segments are interconnected using two more segments, so that in the end a single frame structure is obtained.

This is how the frame structure of the MTB 1–4 simulator looks like after assembly

Pancakes for the barbell are used as weighting agents. The holder for them is made from a piece of pipe, to which a metal plate is welded on one side. It is this design that will hold the weight of the pancakes put on the holder, so special attention is paid to welding.

On the other side of the holder pipe, two holes located opposite each other are drilled in the walls. A bolt is inserted here, which will simultaneously be inserted into the cable loop (it must be brought inside the holder) and thus fix the holder with pancakes on the cable.

Video: proper operation (demonstration of performing the simplest exercises)

It is not difficult to make a Bubnovsky simulator on your own. However, even a well-assembled stand with a rash approach to training can be harmful. Therefore, people suffering from serious diseases of the spine or joints are recommended to exercise under the supervision of a doctor.

Look in stores for prices on small dumbbells! Why is there a whole dumbbell, one 10 kg pancake for a barbell costs more than 18 USD! For what? This article describes how to make exercise equipment at home and inexpensively. Helpful Hints to make a whole Gym, you will find below. You will learn how you can not only make inexpensive exercise equipment, but also, if you wish, you can set up a small business selling high-quality sports equipment.

To figure out how to make an inexpensive gym at home or just some exercise equipment, you should first highlight some points. For example, it should be noted that not everything will work out completely for free. Unless, you are a metalworker and still have a whole scrap metal warehouse at home. It is difficult to make many simulators at home, for example, for (exercise bikes, Treadmills and so on.). Theoretically, this is possible, but in order for them to be close in appearance and capabilities to factory professional ones, you will have to spend a lot of extra money, time and nerves.

But there are positive aspects, and they surpass the above disadvantages. For example, all the basic hardware (barbells, dumbbells, benches, racks), and if desired and with additional diligence, many other simulators can be made many times cheaper and no less qualitatively than expensive purchased counterparts.

The most necessary equipment for a homemade gym

To make bodybuilding equipment at home , you need to select those that will be as simple as possible in their design, the most reliable, and the most effective for building muscle mass. Almost all muscle building and strength machines are built on the principle of lifting weights with the help of certain muscles. But even when you come to a fitness club, you will see that many beginners are engaged in many simulators that are complex in their design. And the most “figured” guys devote most of their time to exercises with barbells and dumbbells. With proper use, you can load any part of the body. But for this, it is necessary to be able to select them of different weights for certain exercises, as well as a bench with the ability to adjust the back.

As for different masses, for this it is easiest and cheapest for the house to make collapsible dumbbells and barbells. After all, a set of dumbbells will cost much more than a pair of collapsible ones. And it is much easier to make them, because it is not necessary to use welding and casting. But it’s easier to make benches just different, and not one with a backrest adjustment function. For example, one is completely horizontal, and the other is somewhere at 70 ° (it is also possible at 90 °, but it is enough to move the horizontal one to the wall and strengthen it) or not to do the second at all. A barbell rack will be enough and one, which will make it possible to perform a bench press, deadlift and put down the bar while resting between exercises. But even with a partner, if you make a gym at home , then without a stand it will be difficult to completely do . The height for the bar should either be interchangeable (at least 2 positions) - for bench press and deadlift, or then make two separate racks.

It will be very useful to have a horizontal bar and bars during training, and make them easier than the rest of the equipment. But you should also make a belt or come up with another design for hanging a “weight-bearing load”. Without this, it will be almost impossible to build muscle mass using only your body weight. A backpack is not suitable as such a design - it will not withstand the load, and the weight distribution itself will be wrong. But something hooked up by the legs will be effective, but uncomfortable. Therefore, the best option would be a belt.

So basic thing to do home exercise machine hall of the house:

Types of necks by shape

1) barbell bar - at least one. According to the standard, you need to have a long one (weight about 20 kg ideally), as well as 1 more short one (weight about 10 kg) - straight, EZ-shaped or W-neck(see figure), depending on the exercises that you plan to perform. But at home, the neck, most likely, will be made of a pipe and will differ from the standard parameters. How to make it with detailed description can be seen.

2) 2 dumbbell bars with threaded ends for a large nut.

3) pancakes for starters will be enough of these: 4 pieces of 5 kg each, 2 - 10 kg, 2 - 20 kg. But provided that the hole diameter is universal for dumbbells and barbells. But this is also ideal, because pancakes are more expensive than everything else. In general, it is important to have at least some identical weights for hanging on the barbell and dumbbell.

The minimum weight of one dumbbell depends on the ability to perform basic exercises. It should be taken with the calculation to make it possible to do 8 - 10 repetitions. For most, it will be enough to start with 4 pancakes of 5 kg for dumbbells.

4) horizontal bar for the ability to take a wide grip. You should not do it in a doorway, it is better to wall or street;

5) bars. For economy and speed of installation, wall-mounted ones are suitable.

Let's sum up

As you can see, to make simulators inexpensively and with high quality, you have to work a little. But given the current exorbitant prices for many sports equipment and the inability to attend fitness clubs, it's worth it. The main problem is the material, but how to use it, the idea will appear. Where to get it - described above. If you establish a scheme for the production of such equipment as barbells, dumbbells, benches, then this will be a profitable business. After all, there will always be demand, and prices in stores are very high. And here, the ideal aesthetic is not so important for the client. appearance like practicality and affordability.

Horizontal bar

Let's start with the simplest thing - this is a horizontal bar. To create it, you don’t need much, each apartment has a special place where the horizontal bar fits perfectly. To do this, you need one crossbar and a couple of hooks, but it is better to weld the metal frame and attach it well. You can also tie a rope to the horizontal bar, which will greatly expand your capabilities.

Punching bag

You can talk endlessly about the benefits of a punching bag, so let's get straight to the point.

If we consider a completely budget option, then you can take 4-5 plastic (woven) bags, put them together (one to one) and fill them with sand, then wrap the whole thing well with wide adhesive tape or simple electrical tape.

You can go the other way and do one to one. We will need a kerza or tarpaulin, if the fabric is still thin, then we fold it in several layers until you feel that it can withstand the load. We sew a pear for ourselves, for a room, but it’s better not to make a small one, since we need to fill it and give it the necessary weight, the approximate length is 1.3 m, you choose the thickness yourself.

It is worth noting about the weight, if you have prepared a strong bracket, and you are sure that it will hold the load, then the best weight for a pear will be 50-80 kg. And do not forget to sew fasteners on the pear itself.

Look in stores for prices on small dumbbells! Why is there a whole dumbbell, one 10 kg pancake for a barbell costs more than 18 USD! For what? This article describes how to make exercise equipment at home and inexpensively. Useful tips for DIY a whole gym, you will find below. You will learn how you can not only make inexpensive exercise equipment, but also, if you wish, you can set up a small business selling high-quality sports equipment.

To figure out how to make an inexpensive gym at home or just some exercise equipment, you should first highlight some points. For example, it should be noted that not everything will work out completely for free. Unless, you are a metalworker and still have a whole scrap metal warehouse at home. It is difficult to make many simulators at home, for example, for cardio training (exercise bikes, treadmills, etc.). Theoretically, this is possible, but in order for them to be close in appearance and capabilities to factory professional ones, you will have to spend a lot of extra money, time and nerves.

The most necessary equipment for a homemade gym

In order to make bodybuilding simulators at home, you need to select those that will be as simple as possible in their design, the most reliable, and the most effective for building muscle mass. Almost all muscle building and strength machines are built on the principle of lifting weights with the help of certain muscles. But even when you come to a fitness club, you will see that many beginners are engaged in many simulators that are complex in their design. And the most “figured” guys devote most of their time to exercises with barbells and dumbbells. With proper use, you can load any part of the body. But for this, it is necessary to be able to select them of different weights for certain exercises, as well as a bench with the ability to adjust the back.

As for different masses, for this it is easiest and cheapest for the house to make collapsible dumbbells and barbells. After all, a set of dumbbells will cost much more than a pair of collapsible ones. And it is much easier to make them, because it is not necessary to use welding and casting. But it’s easier to make benches just different, and not one with a backrest adjustment function. For example, one is completely horizontal, and the other is somewhere at 70 ° (it is also possible at 90 °, but it is enough to move the horizontal one to the wall and strengthen it) or not to do the second at all. One barbell rack will be enough, which will make it possible to bench press, deadlift and put the barbell down during rest between exercises. But even if you have a partner, if you make a gym at home, then it will be difficult to completely do without a rack. The height for the bar should either be interchangeable (at least 2 positions) - for bench press and deadlift, or then make two separate racks.

And so the main thing you need to make a home gym at home:

Types of necks by shape

1) barbell bar - at least one. According to the standard, you need to have a long one (weight about 20 kg ideally), as well as 1 more short one (weight about 10 kg) - a straight, EZ-shaped or W-shaped bar (see picture), depending on the exercises that you plan to perform. But at home, the neck, most likely, will be made of a pipe and will differ from the standard parameters. How to do it with a detailed description can be found here.

2) 2 dumbbell bars with threaded ends for a large nut.

4) horizontal bar for the ability to take a wide grip. You should not do it in a doorway, it is better to wall or street;

5) bars. For economy and speed of installation, wall-mounted ones are suitable.

6) a barbell rack with a choice of positions for bench press and deadlift. Or two separate racks of different heights for the same purposes.

7) skipping rope for cardio training.

punching bag.

All this will make it possible to equip an effective gym.

How to make or where to get sports equipment for the home?

Drawings of how to make exercise equipment at home are easy to find on the net and download, you can also view them directly on the sites. It doesn't hurt to look at the machines themselves in sports shops or fitness clubs for a more concrete idea. Below are the simplest and most affordable options on how to make them or where to get them.

Do-it-yourself horizontal bar and bars or buy? How to choose a horizontal bar and bars?

Few people will use the bars and the horizontal bar on the street in winter or in bad weather, even if they build it. But you need to do it ... Making a reliable horizontal bar on your own at home for placement indoors is difficult and not so profitable. It is easier to purchase it by following the tips below.

It is more convenient to order a horizontal bar and bars on the Internet. They are of decent quality and will cost up to $60. for both items together. It is better to take a horizontal bar not for a doorway, but a wall one - it is more reliable and practical. It is desirable that it is suitable for a wide grip. Bars, to save space and not to catch on them, there are folding ones, but they are a little more expensive. You can also take a horizontal bar and bars 2 in 1 - a design where it needs to be turned over to turn one into another. This option will also save you money. A good option to take a whole Swedish wall, which will allow some additional exercises, in particular on the board for exercises on the press. It will cost twice as much, but it has advantages.

How to make dumbbells and barbell?

Dumbbells made by a familiar locksmith from his materials for the "bubble" (but a long time ago)

The main problem in the manufacture of barbells, dumbbells, barbell racks and benches at home is the availability of material. The fact is that the most affordable and suitable for this is steel and cast iron. Concrete is not suitable, as some advise on the net. This is especially true of the indoor gym. In addition, the highest density of cement is more than 2 times less than the density of steel. Concrete is just made heavier than cement only by adding steel shavings or something similar to it. That is, the concrete is not so heavy, and it can also crumble. It will be possible to make a good semblance of pancakes out of it at home, except by pouring it into empty containers, and not at the mold. And then, they will be much larger than steel ones, and it is difficult to create such containers that are normal in all respects at home. We will cover this later in a separate article on how to do homemade simulators on the street.

On sale there are pancakes made of granite or, as they are also called, bituminous. They are just made of concrete, but with the use of special additives (additives) to make the material more dense. Such concrete is poured into pancake molds made of bituminous plastic. The main advantage of this kind of sports equipment is the relatively low price compared to metal counterparts. But even pancakes made in this form from special denser concrete are much larger in volume and not very durable.

Unfortunately, steel is not that cheap these days. And especially new sheets or round timber, which are needed to create beautiful pancakes and vultures. Therefore, we will give approximate ways of how you can get the material or even completely finished Sports Equipment:

1) Place an ad in the local newspaper or post on poles for the purchase of collapsible dumbbells, their parts, cast iron dumbbells and weights. It will be possible to buy all this at times cheaper than even used ones on the Internet, if you find suitable customers. Some people at home prop up the basement door with them. The price should be offered more than for scrap metal collection at the respective points, but less than approximately 1 kg of such a pancake or used cast-iron weight in the network. Especially with this there will be no problems if the sellers of extra "piece of iron" from a village or a small town, elderly people or drinkers. If there are extra offers, then you can resell all this without any problems at a higher price on the classifieds site on the Internet.

2) Visit a scrap metal collection point. On most of them favorable prices you can choose the right material from which pancakes, vultures, frames for benches and racks will turn out. You should find out about a more profitable way to get this part at the collection point, as it happens that you can redeem for 3-4 times the price. But perhaps there is an option to agree on an exchange for another "ferrous metal" in a 2-fold amount.

3) Take elsewhere. For example, at some enterprise, where there are a lot of "unnecessary" spare parts. Maybe someone from friends or relatives works on this.

An example of a dumbbell made by a locksmith for $6 from the provided materials

At home, it is usually difficult to make a pancake from a metal sheet yourself, and a neck from a round timber or pipe. After all, this requires tools and skills. The cheapest way is to find a company that has a decent workshop with metalworking machines. There, "for a bottle" in his free time, a locksmith will carve at least a nesting doll. But it’s easier to pay a home-based master or order such a thing in a special office. The work is not so laborious and therefore relatively inexpensive (except for gas cutting of metal for pancakes). The main thing is to specify the dimensions, and then just wait for the order to be completed.

How to make your own punching bag?

Not without reason, a punching bag is one of the last in the list of the most necessary equipment for a home gym. It's not because it has the smallest value. The reason for this is that making a punching bag yourself will not be as difficult as metal sports equipment. And the quality will be very good if you put some effort into it. We will look at how to make a punching bag, but other types of punching bags are more difficult to make yourself at home, and they are less versatile.

The easiest and cheapest option for a homemade punching bag is to make it from ordinary shopping bags. To do this, you need to take several (at least 3 pcs.) Ordinary polyethylene (white woven) or fabric shopping bags, which can be easily and cheaply purchased at a hardware store. Then shove them one into the other and stuff them (see below for stuffing). After that, tightly wrap several times with tape or electrical tape, which will make the pear stronger and give it shape.

A better and better option is to sew a boxing bag. To do this, you need to choose a good thick fabric. The best option would be tarpaulin or kerza. It must be of sufficient density, otherwise it must be folded at least twice. Further, this fabric is given to a familiar seamstress (or an unfamiliar one for money). It is not very labor intensive and will not cost much. It will be difficult on your own without the necessary skills and a sewing machine.

The standard shape of a boxing bag should be shaped like a sausage at least a meter long. The best option is at least 1.3 m. Although this is not only important, you also need to give it enough weight. You need to proceed from the capabilities of the material itself, the place of attachment to the pear of the rope, chain and the reliability of the bracket. You should also take into account your own weight and impact force, because you should not make it unnecessarily heavy. It should turn out weighing from 40 kg. The optimal weight will be 60-80kg.

Filling a homemade punching bag. For stuffing and adding weight, it is best to use sand or wood tyrsa (small sawdust after wood processing). Buying filler to make the walls softer will be relatively expensive. Therefore, you can give it softness by patting with old rags or foam rubber at the edges from the inside. But it shouldn't be too soft either.

How to pick up a pear. The easiest way is to attach the pear to the wall using a special bracket (as in the picture). It can be purchased at the store (it is cheaper to order on the Internet), or you can purchase a wall horizontal bar or even a Swedish wall with the ability to cling to a pear. It is more profitable to choose a horizontal bar or a wall - this will help kill two birds with one stone. The bracket can be made by yourself, but for this it is necessary to carry out welding work.

Hooking a homemade punching bag to the ceiling will be problematic. But if there is a room in the form of a pavilion or some other where it is possible to tie it to a beam or other structure near the ceiling, then this will be good option. In the summer, it can be tied to a tree. It is important to consider that you need enough space for boxing.

Other inventory to create an economical home gym

It will not be difficult to purchase a skipping rope. It certainly should not be made from a rope that was lying around in the garage. If it was not possible to make a barbell, then a lot of exercises will help replace the expander. They are different - on springs and rubber, they differ in load force (more details here). Finding the right one is easier in a sporting goods store than on the Internet using a photo. But dumbbells, even collapsible, will have to be obtained, otherwise building muscle mass without weights will be difficult.

A good seat and armrest (Scott's prefix) for better work on the biceps can be made from an old chair with a back (as in the photo). To do this, you need to attach a board for an elbow rest to the back of it at about 30 ° from its reverse side. Sit down to perform the biceps exercise facing the back of the chair, legs apart. In general, the imagination of our man is limitless.

You can find out more about other strength training machines available here.

Let's sum up

As you can see, to make simulators inexpensively and with high quality, you have to work a little. But given the current exorbitant prices for many sports equipment and the inability to attend fitness clubs, it's worth it. The main problem is the material, but how to use it, the idea will appear. Where to get it - described above. If you establish a scheme for the production of such equipment as barbells, dumbbells, benches, then this will be a profitable business. After all, there will always be demand, and prices in stores are very high. And here, the ideal aesthetic appearance is not so important for the client, as practicality and accessibility.

You can build at home and serious simulators, while mostly made of wood. For example, like this:

If anyone is interested in how to make such a simulator with your own hands, then please write in the comments. I will post the drawings with a description of the details on the site or send you an email.

zdorovko.info

Do-it-yourself simulator for home and garden

For this, a 6-meter profile 40 by 25 was purchased, paint, primer and varnish. I made the simulator foldable so that it is convenient to store it and simply and well. Well, now let's start the manufacturing process.

First, we take a profile, cut it to size, in some we make roundings with emery, and in some we weld the ends.
Then I took the 32nd pipe and made foot rests from it, a familiar turner turned the threaded plugs, then I brought them to the ends.

This is what it looks like all in one. For the base under the stomach and back, pipes 1/4 89 and 159 were taken.

Welded together...

Welded sidewalls and jumpers. I took a pipe with a 10 mm diameter and cut it into small tubes, then in the profile, where there were drilled holes, I inserted it there and scalded it.

Then we collect the ears so to speak)))

I welded the base to the guide post.

I bought pipe insulation in the store and planted them on blanks.
Everything must be covered with leather substitute. I also bought material in the store, I don’t even know what kind, something in between foam rubber and rubber.

Here is such a material glued to the glue and fitted the skin with a substitute.
Rivets helped in this matter.
I made stainless steel plugs for stops and polished them with GOI paste
Then came the paint and varnish work,) everything was painted, or rather, first primed and varnished.

That's all. All good and health.

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How to make a simulator with your own hands - for the press, for legs, for the back, power, video.

If you want to develop muscles, but there is no opportunity to go to the gym or purchase expensive equipment, you can make a simulator with your own hands. The process requires a minimum amount of time and money, and the result will not be inferior to purchased sports equipment in terms of training efficiency. We will talk about how to make your own gym with a set of homemade simulators below.

After all, the weight of the Olympic neck and bumper pancakes can be the same as that of an ordinary homemade barbell with concrete pancakes. But a person is led to miracle simulators, bright colors and good advertising.

It is worth noting that nothing will work for free. You will have to spend an adequate amount of money to craft shells and trainers.

So why do it yourself if you still have to spend money? The answer is simple, you will save 10 times the amount you would spend on expensive equipment on the production of simulators.

Essential home gym equipment

It is worth giving preference to free weights. If your goals are to build a harmoniously developed strong body, then, undoubtedly, your choice should fall on the queen of strength sports.

simulators

Barbell. The bar can be made from a variety of materials, we will come to this issue later. For serious exercises, you will need pancakes for the barbell, it is advisable to have pairs of at least 150 kilograms in the kit. Also for the barbell set, a W-shaped bar is required. This type of neck is necessary for pumping the hands and relieving stress from the joints.
Dumbbells, it is desirable that they be collapsible, as they will take up less space.
Bench bench, preferably with an adjustable back. Such a bench is necessary for performing bench presses at different angles, wiring, pullovers and other exercises.
Horizontal bar and bars, one of the most easily accessible simulators. Differ in ease of manufacture and availability of materials. The range of exercises is wide, so this simulator will perfectly complement the gym.
The power rack will keep you safe while doing squats, deadlifts and bench presses. A universal simulator, which is distinguished by its simplicity of design and stands out for its increased safety.
Roller trainer, for performing various tractions. With the help of such a simulator, you can develop the broadest and triceps well.
For cardio training, you will need a punching bag and a skipping rope.

Here is the list of the most necessary kit for bodybuilding and fitness support in general.

What sports equipment can be made with your own hands

If desired, you can make a fitness room. newest generation, but we will produce only the most necessary equipment.

The bar is a fairly simple simulator to manufacture. For it, you can use pipes and metal, and for pancakes, stumps, self-made concrete pancakes, metal blanks, car flywheels and everything that can sit on our neck.

For dumbbells, you can make blanks from fittings and metal pipes, pancakes from plastic bottles and concrete blanks. The main condition is to make the dumbbell collapsible.

The bench is easy to make. You can make one universal, with an adjustable angle of inclination, and the other at an angle of 45, 70, 90 degrees.

The horizontal bar and bars can be made on the street, or wall-mounted for the room.

A jump rope is an affordable and not expensive product, but you have to work with a pear. The simulator will cost a certain amount, but will last a long time.

What is needed to make

First, let's break everything down into items and inventory.

Barbell

For the manufacture of the neck, we need a metal pipe with a diameter of 30mm, thickness 6mm. The length of the neck should be from 1.6 m to 2 m.

Dividers that will separate the work surface for the grip and the place for pancakes. For separators, we need 2 strong bolts or cut out 2 pieces of a metal plate with a diameter of 50 mm. We drill the center of the plates by 30mm, and we have ready-made separators, it remains only to weld onto the pipe.

Neck locks. They are useful for firmly fixing pancakes on the bar. You can purchase 2 spring locks or take 2 pieces of pipe with a diameter of 31 mm and drill a hole in them and fix it with a bolt.

Pancakes. To make pancakes, we need to make a mold from boards and metal. For filling, we will use high-grade concrete, and reinforce with wire.

In order to make the construction of pancakes more durable and more beautiful, it will be necessary to cover the pancakes with concrete enamel, this will provide protection from moisture, and concrete dust will not fall from them.

Dumbbells

For the manufacture of dumbbells, we need: 2 pieces of pipe, molds for pancakes, locks. Manufacturing technology is the same as that of the rod. It is advisable to make everything at once.

For the bench we need: a metal square, dimensions 50x50x4. The length is only about 8.3 meters. Board dimensions 1.3 by 0.3m. It will be required for the base.

Metal plate, for making petals. They are mounted on the racks of the bench and serve as holders for the barbell. For the manufacture of a functional station in which there will be a horizontal bar and bars, we need metal for the base, pipes for the crossbars. Concrete for pouring the structure. Provided that the station will be installed on the street. It is also worth adding a crossbar at a height for attaching gymnastic rings and a punching bag.

The power frame, the design is complex, requires the use of accurate drawings and a large amount of materials. So she should be treated separately.

Punching bag

For the manufacture of a punching bag, you will need either ordinary bags for storing cereals, or tarpaulin or tarpaulin. Dimensions for manufacturing - height at least 1 meter, weight must be taken into account from 40 to 60 kg. 2 metal rings that will shape the boxing bag, 4 carabiners, a chain meter and the stuffing itself. As stuffing, you can use rags, old things and sawdust.

Also, in addition to everything, you should have a welding machine and all accessories for it, cement, sand, crushed stone and a thinking head that will be responsible for the manufacturing process

Description of the manufacturing process, step by step instructions

Barbell

For the manufacture of the rod, initially we make blanks for pancakes, cut out and knock together a shape in the form of a circle from the boards. We measure the middle and put a piece of pipe with a diameter of 32mm. We get a centered base. We trim the edges with tin and connect it with self-tapping screws. The form is ready. We make forms according to the same principle for dumbbells. You can adjust the size of the mold yourself, keep in mind that the larger the pancake, the heavier it will be.
Now we need to make a frame that will firmly hold our concrete. Such a frame is knitted from wire and placed on the bottom of the mold.
To prepare high-grade durable concrete, we must mix 1 bag of high-grade cement, 2 bags of crushed stone and one and a half bags of sand. All this is diluted with water until a uniform mass is obtained and placed in molds. Align with a spatula all the irregularities and lay another layer of wire. Be sure to crush and tamp the concrete base in order to avoid the formation of cavities in the pancakes. Leave the molds until the solution is completely dry. On average it will take 3 days.
After the concrete mortar has dried, carefully remove the pancakes from the molds, this must be done very carefully, if they do not come out, carefully beat the edges of the molds with a hammer and the pancakes can be removed. Cover the finished pancakes with paint for concrete and leave to dry.
Let's start making vultures. We will make 2 of them, one is a classic bench press, the second will be W-shaped. For a classic neck, we take our workpiece, grind it so that it is even and comfortable. After grinding, using a welding machine, we weld the holders at a distance of 40 cm from the edges. We will use bolts as locks. Then, on these 40 cm, we drill holes of 4 holes for installing locks.
To make a W-shaped neck, we take a pipe blank, clamp it in a vice and evenly bend the middle to a W shape. For a place for pancakes, we step back 20 cm and weld the holders.

Dumbbells

The design of the dumbbell bar is made according to the same principle as the classic bar.

bench press

Here the bench for the bench will be a more complex design.

We take our raw materials, in the form of a square metal pipe, and make blanks out of it. We should consider the design and dimensions. Our segment is completely enough for manufacturing, and the drawing itself can be found on the Internet.

Punching bag

For the punching bag, we need to choose a material. The best choice tarpaulin remains. If there is no opportunity and skills to sew the bag yourself, then it is better to give it to the atelier. It should be warned that the upper ring is not completely sewn, but put 4 gaps 1 cm long. Carabiners will be put on these gaps.

After the bag is ready, you need to start stuffing it. Density is determined individually for each person, but if you are new to the sport, then you should not stuff the bag tightly in order to avoid injury and let the brushes get used to it.

Summarizing

At the end of all the work, we get a set for developing strength, namely a barbell, a W-shaped neck, a pair of dumbbells, a bench and a pear.

According to the period of use, pancakes will last for at least 2 years, a pear with proper care and avoid exposure to a humid environment will last about 5 years. The bars and the bench are eternal.

Comparison of the cost of the material used and the cost of buying a new simulator

As a result, we spent about 10 thousand rubles on all the material, provided that we use only high-quality materials.

And now we give the average prices for new inventory:

Barbell Olympic with a set of pancakes for 120 kg. In rubber protection, it will cost you about 50 thousand rubles.
The price for a pair of dumbbells of 20 kg is 15,000 rubles.
The average price of a bench for a bench press is from 5 thousand rubles.
Punching bag from 3.5 thousand. As a result, we save more than 70 thousand rubles.

Manufacturing complexity

The complexity of manufacturing such simulators depends on your abilities and imagination. With a significant lack of skills, you can use the services of professionals. According to calculations, this may cost approximately another 10 thousand rubles, when compared with the amount for branded equipment, you can still save in the end. But if, nevertheless, you decide to do everything yourself, you will get a set of useful skills that will be useful in the future for expansion. sports hall.

Safety of use

It is worth noting that even the most modern simulators can be injured. Worth remembering Golden Rule bodybuilding "There must be moderation in everything" which means, carefully work on the technique, and the weight of the weight will gradually increase by itself. Therefore, the likelihood of injury depends primarily on you.

ambisport.ru

Do-it-yourself benches and exercise equipment for the home: from a simple shop to a multifunctional complex

Modern life, on the one hand, deprives a person of most of the natural physical activity; on the other hand, he throws bundles of psychological and emotional loads at him. Therefore, keep yourself in good condition, at least physical form absolutely necessary for everyone. To the credit of the current generation, we can say that now most people understand: in a healthy body - healthy mind. They also soon begin to understand: physical exercises, dumbbells and carpal expander few; you need to work more with weights on shells and machines, so at least a bench is required.

Not only the spirit

A healthy body is also necessary for a developed mind. Physically undeveloped outstanding scientists, engineers, creative intelligentsia, top managers and businessmen are the exception rather than the rule. Leo Tolstoy at 60 twisted the sun on the horizontal bar. Niels Bohr, the one in school textbooks, was famous football player, played for the Danish national team. It came to oddities with him: when Bohr was awarded the Nobel Prize, in physics, of course, the Copenhagen "Tagebladette" printed a note, they say, that's good, they gave our forward a Nobel prize for football. And the "nerd" in "physics" often turns out to be such in areas of activity that require mental stress.

muscles abdominals, as you know, it’s harder to download than others, because. their ends are not directly connected to the bones. At home, pumping up the press without special equipment does not last long until a hernia. Therefore, a bench for the press is also needed. Structurally, both shells are most often combined into one, with the possibility of transformation for certain sets of exercises.

Sports benches are not technologically complex products. There are enough descriptions of them in RuNet, but more in the key: choose the drawings, and then - like this you need to saw, like this to beat, like this to screw. A person who cares about his physical development, as a rule, knows how to manage the instrument. But how do you choose a prototype to benefit from training? How to modify it for your biomechanics and biometrics? Which sample is more suitable for certain groups of exercises?

This publication is devoted to questions of how to make an exercise bench in the preferred direction with your own hands according to a reasonably chosen pattern. physical development, and then based on it - a home simulator. Those who intend to prove themselves in sports or bodybuilding by working out on it will not be ashamed to come to a well-equipped professional gym. In the meantime, the material is designed for novice athletes and just for people who understand: it is possible and necessary to use the benefits of civilization, but letting them turn themselves into a twitchy “teapot” or swollen sourdough is wrong.

Note: domestic problem sports activities lately, it has become more and more acute in rural areas - “physicists” are decreasing there, stress is increasing, and it is far from a well-equipped gym.

What to choose from

A home bench for bench press is most often part of a compact simulator or is itself a multifunctional sports equipment. For those who regularly work out, things will come to a simulator for sure, therefore, when choosing a prototype bench, you should already keep in mind what it will become overgrown with later. Constructions sports simulators the most commonly used are 4, 3 and 2 bearing. “Support” in this case does not mean the number of points of contact with the floor (usually there are at least 4 of them, for stability), but the number of vertical power connections in the structure, it largely determines the capabilities of the projectile.

Types of home exercise equipment

4-support shells, pos. 1 in Fig., are designed for advanced athletes operating with large, over 100 kg, weights. The racks for the barbell are located in them at the level of the shoulders of the person lying, which greatly reduces the risk of injury: a barbell that has collapsed on the chest with a neck is very serious. 4-support simulators are heavy, bulky, and you can’t deal with heavy weights in an apartment: falling on the floor, they give an instant load of 5-8 of their weights, and the bearing capacity of the floors is 250 kg / sq. m.

For domestic conditions, 3-support simulators are designed, simple and with additional levers for loads, leg supports, athletic desks, etc., pos. 2 and 3. In order for the bar of the bar in the 3-support simulator to also fall at shoulder level, their benches are made “breaking”: it is dangerous to take the bar with your hands behind your head. Therefore, in terms of dimensions, 3-support simulators are generally not smaller than 4-support ones, excluding those in which the bar is taken from the approach, see below. Permissible working weight in 3-support projectiles, as a rule, is taken 100-120 kg, including the body weight of the trainee.

A 2-support simulator is actually a bench for the press. For different groups exercises need horizontal and inclined benches, pos. 4 and 5: on horizontal bench the press itself sways, and on the inclined one the lumbar muscles are also well loaded. A more complex structurally universal bench, pos. 6 serves in both capacities.

Note: You can also do it on an incline bench. initial complexes hyperextension exercises, see below.

The most perfect type of sports benches is a transforming bench with a breaking board, the inclination of the parts of which is regulated separately, pos. 7. The transformer bench can be supplemented with a rack for a block with a load, a school desk, pos. 8 and other devices. It makes sense to do this for yourself right away if you have the necessary working skills: then adding a barbell rack to the bench, we get a complete analogue of a 4-support simulator, only for less weight, pos. 9.

Erroneous design of a transforming sports bench

Note: A common mistake when self-manufacturing sports benches-transformers - their execution according to the power scheme, as in fig. on right. When performing exercises, significant efforts arise, tending to “spread the bench legs”, and the welds turn out to be unreliable. In order for the projectile of this sample to become durable, its support bars must be connected with a longitudinal beam, or two, from the same pipe.

Special benches

A special type of sports equipment is benches for hyperextensive exercises. Their goal is to achieve harmony and flexibility without building excessive muscle mass. In fact, hyperextension can be practiced on big ball, or just on the mat, but best results obtained on a special bench.

Benches for hyperextension

Benches for hyperextension, due to anatomical and physiological differences, are male and female, see fig. A strong Amazon can do hyperextensive exercises on the men's bench, but for ladies whose goal is to get rid of riding breeches, a slender posture and slim stomach, only a women's bench for hyperextension is needed, left to the next. rice. It’s better to start putting yourself in order without risking reproductive health, after all, on an inclined bench with a curved board, in the center, and for “advanced” beauties to do press with a load, also sitting on a special bench, on the right.

Special benches for sports exercises

Note: drawings of a bench for hyperextension with adjustment for height are given in fig. Materials - profile pipe 40x25x2, 35x15x1.5 and round 25x1.5; school desk made of plywood 12-14 mm. For the lining of the desk, see below.

Bench drawings for hyperextension exercises

About sizes

Here in fig. the dimensions of 3-support simulators for people of average height are given. On the left - fully functional with a removable desk, hand and foot levers. The main materials are professional pipe 60x40x2 and round 30x2; emphasis for lifting the board - pipe 20x2. The board is 16mm plywood with sheathing as described below.

Dimensions of home exercise equipment for people of average height

On the right is a simple compact one. The height of the bench above the floor is selected individually, according to the measure from the heel firmly standing on the floor to the inner fold knee joint. Basic materials as in the previous case; adjustable back leg allows you to transform the projectile for sitting exercises. But remember: the bar from this simulator should only be taken from the approach!

different benches

The simplest, but also remarkably durable sports bench - “hippolitovka” can be made according to the drawing in fig; flooring - a solid board from 40 mm. Those who took the course of a young soldier in the army are well acquainted with her; at least in the past. "Spirits" - the townspeople soon began to look at hippolitovka with amazement and apprehension: how many, it turns out, all sorts of exercises can be done on it! And it is also a great part of the 4-support simulator.

sports bench frame

On the trail. rice. - incline bench for the press. This, due to its compactness and usefulness, does not hurt to have a separate one, if there is enough space in the home. Due to the lack of right angles, the material is weaker - a professional pipe 40x40. Foot rests - a 10 mm rod with threaded ends, rubberized to the desired size. Removable rubber sleeves: the lower stop is adjustable, and the top one is removed if you need to do exercises in which it interferes.

Drawings of an incline bench for the press

Further on fig. - a compact power bench with racks for the barbell. Exercises on it are done mainly while sitting. You can also pump the press, deeply bending your back. In this case, the legs will be supported by the cross beam A, and then it must be covered with something soft or put on a rubber sleeve. Materials - professional pipe 40x40, and rod holders made of steel strip with a thickness of 6 mm.

Compact strength bench

The next sample is an athletic bench already for strong guys, confidently handling a barbell with a weight equal to their own, the so-called. Scott's desk. Materials, respectively - professional pipe 60x60x2.5 and 50x50x2. Neck holders from the same strip as before. case; seat and table made of plywood from 20 mm.

Bench with a desk for exercises with weights

Several simulators

How to tightly connect the “hippolitovka” bench with the barbell rack, turning it into a fairly compact 4-support simulator, is shown on the left in fig. In the same place on the right - the dimensions and design of the bench-transformer for the same frame. The main material here and there is a professional pipe 40x60. Let's remember about the clamps of the racks with the rod holders below.

Home exercise machine and a transforming bench for it

On the trail. rice. - drawings with a material sheet of a simple 3-support stationary unregulated simulator with a horizontal bench. It is more suitable for private households with a sufficient usable area. The highlight of this design is the connection of the far leg of the bench with its supporting beam with a link at 45 degrees. Thanks to the optimal distribution of operational loads, it was possible to make a projectile, on which you can do exercises with weights of more than 100 kg, from a 50x50 professional pipe.

Simple tricycle home trainer

Finally, further in Fig. - drawings and specification of elements for a fully functional home simulator with a transformer bench for bench press and abs. Pay attention to the node highlighted in red. This is the simplest and most reliable way to fix the barbell racks for home use. The fixing pins (with a diameter of 12 mm or more) will, of course, wear out a little, but they will never jam or bite.

Full featured home gym

More about the bar

As already mentioned, a barbell not held on weight can cause severe injury, up to a fatal outcome. And to send her neck to the holders in such cases is unrealistic. But it’s realistic - to provide 2 segments of the chain, securely fixed on the racks of the rod. At the other ends of the chains are carbines, they are thrown onto the neck. The length of the chain safety links is taken such that, holding the barbell on fully extended arms, the chains sag, but the bar of the released barbell does not reach the chest. To prevent the carabiners from slipping on the neck, it is enough to wrap them with tape. Suddenly the bar collapses, the adhesive tape, of course, will not stand it, both carabiners will move to one end of the neck, but the matter will be frightened and, possibly, beaten by the floor.

About wooden athletic benches

With barbell on wooden sports equipment can not be engaged, their design will not withstand. But in situations arising from the awkwardness of the trainee, the tree “gives” through the body much less sensitive than metal. Therefore, it is preferable for beginners and minors to use wooden benches for the press and the press. In addition, wooden sports benches and exercise equipment can be built in the country or in a country house from the remnants of building materials.

Drawings of an inclined wooden bench for the press

The design of an inclined wooden bench for the press and the specification for it are shown in Fig., and on the next. rice. - drawings of a wooden simulator with an incline bench and a lever for leg exercises with a load. In order for the tree to hold the operational loads, a block suspension system was used: they hang on the descending branches of the cable A. The transverse beams B are rubber-coated steel.

Wooden home trainer

About upholstery boards and seats

Boards and seats of industrial sports equipment are covered with leatherette or plastic of a similar purpose on an elastic lining. Such lining is durable, but does not prevent sweat re-absorption, which is not useful in any way; that is why modern sportswear sew 2-layer, with a mesh that immediately removes sweat directly from the skin.

In gyms, this lack of plating does not noticeably affect, because. the gym is equipped with supply and exhaust ventilation (PVV) and air conditioning. At least, it must be equipped according to sanitary standards. At home, it is not always possible to exercise at a comfortable temperature, and it is simply technically impossible to arrange a VVV in many city apartments. Therefore, it is desirable to carry out the sheathing of home-made athletic benches in the form of such a “pie”, following from the base outward:

Microporous rubber with a thickness of 12 mm;
Furniture foam rubber with a density of 45 (grade 45) with a thickness of 8 mm or more;
Sintepon with a thickness of 7 mm;
Denim or material like an old-style flannelette soldier's blanket.

The rubber damper is glued to the base with Moment glue or hot glue from a glue gun. The remaining layers of the skin are tucked to the underside and pinned with a furniture stapler. The disadvantage of such a sheathing is that it needs to be changed once a year, at the end of spring; the rubber layer remains. The soft layers will not harden, perhaps even within 3-4 years, but according to sanitary and hygienic requirements, the service life of the textile sheathing should be reduced to a year.

About the technology of work

It is not within the scope of this publication to describe the technological details of the manufacture of benches for exercise. Nevertheless, even if the reader is a good locksmith and welder, it is necessary to give an idea of how to make a home sports simulator with your own hands. Therefore, we offer a video course in 3 parts from the author, who made himself a very good simulator, as they say, from scratch in every sense.

Modern life, on the one hand, deprives a person of most of the natural physical activity; on the other hand, he throws bundles of psychological and emotional loads at him. Therefore, absolutely everyone needs to keep themselves in good, at least physical shape. To the credit of the current generation, we can say that now most people understand: a healthy mind in a healthy body. They also soon begin to understand: physical exercises, dumbbells and a carpal expander are not enough; you need to work more with weights on shells and machines, so at least a bench is required.

Not only the spirit

A healthy body is also necessary for a developed mind. Physically undeveloped outstanding scientists, engineers, creative intelligentsia, top managers and businessmen are the exception rather than the rule. Leo Tolstoy at 60 twisted the sun on the horizontal bar. Niels Bohr, the one in school textbooks, was a famous football player who played for the Danish national team. It came to oddities with him: when Bohr was awarded the Nobel Prize, in physics, of course, the Copenhagen "Tagebladette" printed a note, they say, that's good, they gave our forward a Nobel prize for football. And the "nerd" in "physics" often turns out to be such in areas of activity that require mental stress.

The abdominal muscles, as you know, are more difficult to pump than others, because. their ends are not directly connected to the bones. At home, pumping up the press without special equipment does not last long until a hernia. Therefore, a bench for the press is also needed. Structurally, both shells are most often combined into one, with the possibility of transformation for certain sets of exercises.

Sports benches are not technologically complex products. There are enough descriptions of them in RuNet, but more in the key: choose the drawings, and then - like this you need to saw, like this to beat, like this to screw. A person who cares about his physical development, as a rule, knows how to manage the instrument. But how do you choose a prototype to benefit from training? How to modify it for your biomechanics and biometrics? Which sample is more suitable for certain groups of exercises?

This publication is devoted to the questions of how to make an exercise bench in the preferred direction of physical development with your own hands according to a reasonably chosen model, and then, on its basis, a home simulator. Those who intend to prove themselves in sports or bodybuilding by working out on it will not be ashamed to come to a well-equipped professional gym. In the meantime, the material is designed for novice athletes and just for people who understand: it is possible and necessary to use the benefits of civilization, but letting them turn themselves into a twitchy “teapot” or swollen sourdough is wrong.

Note: The problem of home sports activities has recently become more and more acute in rural areas - “physicists” are decreasing there, stress is increasing, and it is far from a well-equipped gym.

What to choose from

A home bench for bench press is most often part of a compact simulator or is itself a multifunctional sports equipment. For those who regularly work out, things will come to a simulator for sure, therefore, when choosing a prototype bench, you should already keep in mind what it will become overgrown with later. The designs of sports simulators are most commonly used 4, 3 and 2 support. “Support” in this case does not mean the number of points of contact with the floor (usually there are at least 4 of them, for stability), but the number of vertical power connections in the structure, it largely determines the capabilities of the projectile.

A 2-support simulator is actually a bench for the press. For different groups of exercises, horizontal and inclined benches are needed, pos. 4 and 5: on a horizontal bench, the press itself swings, and on an inclined bench, the lumbar muscles are also well loaded. A more complex structurally universal bench, pos. 6 serves in both capacities.

Note: on an incline bench, you can also do the initial complexes of hyperextensive exercises, see below.

Note: a common mistake in the independent manufacture of transformer sports benches is to perform them according to the power circuit, as in fig. on right. When performing exercises, significant efforts arise, tending to “spread the bench legs”, and the welds turn out to be unreliable. In order for the projectile of this sample to become durable, its support bars must be connected with a longitudinal beam, or two, from the same pipe.

Special benches

A special type of sports equipment is benches for hyperextensive exercises. Their goal is to achieve harmony and flexibility without building excessive muscle mass. In fact, hyperextension can be done on a large ball, or just on a mat, but the best results are obtained on a special bench.

Benches for hyperextension, due to anatomical and physiological differences, are male and female, see fig. A strong Amazon can do hyperextension exercises on the men's bench, but ladies whose goal is to get rid of riding breeches, a slender posture and a flat stomach, only need a women's bench for hyperextension, to the left of the trail. rice. It’s better to start putting yourself in order without risking reproductive health, after all, on an inclined bench with a curved board, in the center, and for “advanced” beauties to do press with a load, also sitting on a special bench, on the right.

Note: drawings of a bench for hyperextension with adjustment for height are given in fig. Materials - profile pipe 40x25x2, 35x15x1.5 and round 25x1.5; school desk made of plywood 12-14 mm. For the lining of the desk, see below.

About sizes

On the right is a simple compact one. The height of the bench above the floor is selected individually, according to the measure from the heel firmly standing on the floor to the inner bend of the knee joint. Basic materials as in the previous case; adjustable back leg allows you to transform the projectile for sitting exercises. But remember: the barbell from this simulator should only be taken from the approach!

different benches

On the trail. rice. - inclined bench for the press. This, due to its compactness and usefulness, does not hurt to have a separate one, if there is enough space in the home. Due to the lack of right angles, the material is weaker - a professional pipe 40x40. Foot rests - a 10 mm rod with threaded ends, rubberized to the desired size. Removable rubber sleeves: the lower stop is adjustable, and the top one is removed if you need to do exercises in which it interferes.

Several simulators

More about the bar

About wooden athletic benches

It is impossible to practice with a barbell on wooden sports equipment, their design will not withstand. But in situations arising from the awkwardness of the trainee, the tree “gives” through the body much less sensitive than metal. Therefore, it is preferable for beginners and minors to use wooden benches for the press and the press. In addition, wooden sports benches and exercise equipment can be built in the country or in a country house from the remnants of building materials.

About upholstery boards and seats

Boards and seats of industrial sports equipment are covered with leatherette or plastic of a similar purpose on an elastic lining. Such lining is durable, but does not prevent sweat re-absorption, which is not useful in any way; that is why a modern sports uniform is sewn in 2 layers, with a mesh that immediately removes sweat directly from the skin.

Microporous rubber with a thickness of 12 mm;
Furniture foam rubber with a density of 45 (grade 45) with a thickness of 8 mm or more;
Sintepon with a thickness of 7 mm;
Denim or material like an old-style flannelette soldier's blanket.

What exercise equipment can you do at home? How to make homemade exercise equipment for home

The main idea of ​​​​the multifunctional simulator of Dr. Bubnovsky

The device of a sports simulator

Preparation before self-assembly

Dimensions

Materials and accessories

Tools

How to make a simulator of the Bubnovsky house according to a drawing with your own hands

Bench

arches

Video: proper operation (demonstration of performing the simplest exercises)

The most necessary equipment for a homemade gym

Let's sum up

Punching bag

The most necessary equipment for a homemade gym

How to make or where to get sports equipment for the home?

Do-it-yourself horizontal bar and bars or buy? How to choose a horizontal bar and bars?

How to make dumbbells and barbell?

How to make your own punching bag?

Other inventory to create an economical home gym

Let's sum up

Do-it-yourself simulator for home and garden

How to make a simulator with your own hands - for the press, for legs, for the back, power, video.

Essential home gym equipment

simulators

What sports equipment can be made with your own hands

What is needed to make

Barbell

Dumbbells

Punching bag

Description of the manufacturing process, step by step instructions

Barbell

Dumbbells

bench press

Punching bag

Summarizing

Comparison of the cost of the material used and the cost of buying a new simulator

Manufacturing complexity

Safety of use

Do-it-yourself benches and exercise equipment for the home: from a simple shop to a multifunctional complex

Not only the spirit

What to choose from

Special benches

About sizes

different benches

About wooden athletic benches

About upholstery boards and seats

About the technology of work

Not only the spirit

What to choose from

Special benches

About sizes

different benches

Several simulators

More about the bar

About wooden athletic benches

About upholstery boards and seats

The main idea of the multifunctional simulator of Dr. Bubnovsky