DIY sports equipment drawings. How to make sports equipment for kindergarten with your own hands? Step-by-step instruction

Look in stores for the prices of small dumbbells! Why is there a whole dumbbell, one 10 kg pancake for a bar costs more than $ 18! For what? This article describes how to make exercise equipment at home and inexpensively. Useful tips to DIY a whole gym can be found 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 home gym or just some exercise equipment, you should first highlight some points. For example, it should be noted that not everything can be done completely free of charge. Unless you are a metal fitter and still have a whole warehouse of scrap metal at home. It is difficult to make many simulators at home, for example, for (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.

But there are positives as well, and they surpass the above disadvantages. For example, all the main "hardware" (barbells, dumbbells, benches, racks), and if desired and with additional diligence, many other simulators can be made several times cheaper and no less high quality than expensive purchased counterparts.

The most essential equipment for a homemade gym

To make bodybuilding machines at home , it is necessary to select those that will be as simple as possible in their design, the most reliable, and most effective for building muscle mass. Almost all muscle and strength building machines are built around the principle of lifting weights with specific muscles. But even when you come to a fitness club, you will see that it is mainly beginners who are engaged in many complex simulators. And the most "curvy" guys devote most of their time to exercises with barbells and dumbbells. When used correctly, any part of the body can be loaded. But for this, it is necessary to be able to select them of different masses for certain exercises, as well as a bench with the ability to adjust the back.

As for the different weights, then the easiest and cheapest way to do this for the house is to make collapsible dumbbells and barbells. After all, a set of dumbbells will cost significantly 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 the benches are easier to make just different, and not one with a backrest adjustment function. For example, one is completely horizontal, and the other is somewhere at 70 ° (you can also 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 for one, which will make it possible to perform bench press, deadlift and lay the barbell while resting between exercises. But even if you have a partner, if you do a gym at home , then it will be difficult to completely do without a stand . The height for the barbell should be either interchangeable (at least 2 positions) - for the bench press and deadlift, or then do two separate stands.

It will be very useful to have a horizontal bar and parallel bars during training, and to make them easier than the rest of the equipment. But you should also make a belt or come up with another structure for hanging the "weight-weight". Without this, it will be almost impossible to build muscle using only your body weight. A backpack is not a good fit for 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 the main things you need to do to make a home gym at home:

Types of bars by shape

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

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

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

The minimum weight per dumbbell depends on your ability to do basic exercises. He must be calculated to make it possible to do 8 to 10 repetitions. For most, 4 pancakes of 5 kg for dumbbells will be enough for the beginning.

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

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

Let's look at the result

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

It's easy to make dumbbells from plastic bottles with your own hands!

You don't have to buy expensive exercise machines and dumbbells, but make them yourself from plastic bottles. This will require very little. The source material can be found in almost every home, and the work is not very difficult, which everyone can handle. The main thing, as always, is desire.

So, to make dumbbells from plastic bottles with your own hands, you need some material. First of all, you will need plastic bottles. It will depend on the size of the finished dumbbells from plastic bottles. But usually two-liter bottles are chosen.

In addition to the bottles, which will be the basis for creating dumbbells with your own hands, you will also need to prepare clean river or construction sand, which will be used as filler for bottle dumbbells.

To connect the structural elements of the dumbbells, you will also need a good cork that fits snugly into the neck of the selected plastic bottles. The tighter the cork, the better. By the way, it can be replaced with any other suitable material, for example, a wooden stick of a suitable diameter and size.

In addition, to create dumbbells from plastic bottles with your own hands, you need to prepare an insulating tape, good glue and scissors. A well-sharpened, sharp knife can also be used instead of scissors.

How to make dumbbells from plastic bottles with your own hands

Plastic bottles are properly prepared. They need to be washed well, peeled off labels and stickers, and then dried thoroughly. After that, they begin to create blanks.

Plastic bottle dumbbells are made up of mini bottles that are made from large bottles. To do this, you need to cut off the top of the selected plastic bottle and its bottom. The cut from the top of the bottle should be about ten to fifteen centimeters high, including the neck of the plastic bottle.

The lower part is cut in such a way that there is a margin for gluing.

After that, both blanks are combined with each other and planted on high-quality and strong enough glue. To give homemade dumbbells from plastic bottles an additional margin of safety, the connection is tightly wrapped with several layers of electrical tape.

As a result of all these manipulations, a kind of mini plastic bottle should be obtained, which is part of the future dumbbell. But to create dumbbells, you need to make two such bottles, so the same is repeated with another plastic bottle prepared in advance.

After the blanks are ready, clean river or building sand is poured into them, which gives the dumbbells weight. Then both "mini-bottles" are connected with a tight stopper. The connection is also wrapped tightly with duct tape to give the homemade plastic bottle dumbbells more strength.

All - dumbbells from plastic bottles are ready and you can proceed directly to the exercises.

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 tell you how to make your own gym with a set of homemade exercise equipment below.

After all, the weight of the Olympic and bumper pancakes can be the same as that of an ordinary homemade barbell with concrete pancakes. But a person is led by 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 for the manufacture of equipment and equipment.

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

You should give your preference to free weights. If your goal is to build a harmoniously developed strong body, then, of course, your choice should fall on the queen of power sports.

Simulators

• Barbell... The bar can be made from a wide variety of materials, we will come to this issue later. For, you will need pancakes for the bar, it is advisable to have it in pairs, at least 150 kilograms. Also, a W-bar is required for the barbell set. This type of bar is necessary for pumping the arms and relieving stress from the joints.
• , it is desirable that they be collapsible, since they will take up less space.
• Bench press, preferably with an adjustable backrest. Such a bench is necessary for performing presses at different angles, spreads, pullovers, and other exercises.
• , one of the most readily available exercise equipment. They are distinguished by the simplicity of manufacture and the availability of materials. The range of exercises is wide, so this simulator will perfectly complement the gym.
• Power frame will keep you safe while doing squats, deadlifts and presses. A versatile simulator with a simple design and enhanced safety.
• Roller trainer, for performing various rods. With this simulator, you can develop your lats and triceps well.
• It will take punching bag and.

Listed here are the most essential kits for bodybuilding and overall fitness.

What sports equipment can you make yourself

If you wish, you can also make a fitness room of the latest generation, but we will make only the most necessary equipment.

The barbell is a fairly simple simulator to manufacture. You can use pipes and metal for it, and for pancakes, stumps, concrete pancakes of our own manufacture, 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 a collapsible dumbbell.

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

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

What is needed for manufacturing

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

Barbell

To make the neck, we need a metal tube with a diameter of 30mm and a thickness of 6mm. The bar length should be between 1.6m and 2m.

Separators that will separate the work surface for the grip and the place for the pancakes. For the spacers, we need 2 strong bolts, or we 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 dividers, it remains only to weld on the pipe.

Neck locks. They are useful for firmly fixing the pancakes on the bar. You can purchase 2 spring locks or take 2 pieces of pipe, with a diameter of 31 mm and more, 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.

To make the design of the 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, pancake molds, locks. The manufacturing technology is the same as for the barbell. 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 0.3 m. You will need it for the foundation.

Metal plate, for making petals. They are installed on bench posts and serve as bar holders.
To make a functional station, in which there will be a horizontal bar, and beams, we need metal for the base, pipes for the crossbars. Concrete for pouring the structure. Provided that the station will be installed outdoors. It is also worth boiling the crossbar at a height for attaching gymnastic rings and a punching bag.

Power frame, the design is complex, requiring the use of precise drawings and a large amount of materials. So she should study separately.

Punching bag

To make a punching bag, you will need either regular bags for storing cereals, or tarpaulin or tarpaulin. Dimensions for manufacturing - minimum height 1 meter, weight should be taken into account from 40 to 60 kg. 2 metal rings that will shape the boxing bag, 4 carabiners, a meter of chain and the padding itself. You can use rags, old clothes and sawdust as stuffing.

Also, in addition to everything, you should have a welding machine and all accessories to 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

• To make a bar, we initially make blanks for pancakes, cut and hammer a circle shape from the boards. We measure out the middle and insert 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 shape 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 durable high grade 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 fits into molds. Smooth out all the irregularities with a spatula and lay another layer of wire. Be sure to grind and tamp the concrete base to avoid cavities in the pancakes. We leave the forms until the solution is completely dry. On average, it will take 3 days.
• After the concrete solution 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 forms with a hammer and the pancakes can be taken out. Cover the finished pancakes with concrete paint and leave to dry.
• Let's start making the necks. We will make 2 of them, one is a classic 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 the bolts for the locks. Then we drill 4 holes on these 40 cm for the installation of locks.
• To make a W-shaped neck, we take a blank tube, hold in a vice and evenly bend the middle to form W. For space for pancakes, we step back 20 cm and weld on the holders.

Dumbbells

The design of the dumbbell bar is made in the same way as the classic bar.

Bench press

Here the bench for the press 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 have to consider the design and dimensions. Our segment is completely enough for manufacturing, and the drawing itself can be found in the vastness of the network.

Punching bag

For the punching bag, we need to select a material. Tarpaulin fabric remains the best choice. 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 in, but 4 gaps of 1 cm long should be placed. Carabiners will be put on these gaps.

After the bag is ready, you need to start stuffing it. The density is determined for each person individually, but if you are a beginner in sports, then you should not fill the bag tightly in order to avoid injuries and give your hands a chance to 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 bar, a pair of dumbbells, a bench and a punching bag.

According to the term of use, pancakes will last for at least 2 years, a pear, with proper care and not allowing exposure to a humid environment, will last about 5 years. The vultures and the bench are forever.

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 for all the material, provided that we use only high-quality materials.

Now let's give the average prices for the new inventory:

• Olympic barbell 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 20 kg dumbbells is 15, thousand rubles.
• The average price of a bench for a bench press is from 5 thousand.
• Punching bag from 3.5 thousand. As a result, we save more than 70 thousand rubles.

Complexity of manufacturing

The complexity of making 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 money in the end. But if, nevertheless, you decide to do everything yourself, then you will get a set of useful skills that will be useful in the future to expand the gym.

Safety of use

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

Any sports equipment is sold in stores today. But, having seen the price of it, the thought of self-made design appears, especially if there is order with the hands. One 10-pound barbell pancake costs more than $ 18, not to mention the serious equipment. It is not difficult to make home exercise equipment; if you wish, you can even put production on stream by opening your own business.

Homemade simulators are not much different in functionality from factory ones, the main thing is desire. Of course, you won't be able to make home-made simulators without spending anything at all: you need to buy hardware, for fastening, a metal pipe, etc. But, the price in this case is incommensurate with the one that is asked for purchased analogs.

It will not be possible to make complex simulators at home such as treadmills, bicycle and rowing structures, but the simplest ones: benches, racks, barbells - will not be difficult.

To assemble a homemade bodybuilding simulator, you need to choose the simplest in design, productive for building strength and muscle mass, and reliable. Exercise machines do it according to the general principle - weight lifting with the use of specific muscle groups.

In the fitness center, you can see that novice athletes train on simple simulators, and experienced guys spend most of their time training with a barbell and dumbbells, which make any part of the body work when used correctly. To do this, you need to choose the right exercises and weight.

But you also need a bench for the bench, preferably with an adjustable back.

You cannot do without bars or a horizontal bar - homemade exercise machines, which are even easier to make than the metal equipment described above.

It is worth considering a structure for hanging homemade weights, without which muscle mass cannot be built up. A backpack will work, but the weight distribution will be incorrect. Something can be attached to the legs, but it is inconvenient to train with this something. The correct choice would be a belt.

Conclusion: for regular serious workouts at home, you will need such homemade simulators listed below.

What are the forms of vultures

1. Barbell bar. They come in various forms, and at least one is required at home. The long standard straight bar weighs 20 kg, the short one is twice as light (it is desirable to have one). The choice between an EZ-bar and a W-bar is necessary depending on the exercises chosen to perform. A homemade neck is made from a pipe, so it differs from the standard parameters.
2. Two dumbbell bars with threaded ends for a large nut.
3. Pancakes. For beginners, provided that the holes for the barbell and dumbbells are universal. There are enough of them: 4 pieces of five-kilogram, 2 - ten-kilogram, 2 - twenty-kilogram. This is ideal as pancakes are more expensive than other equipment. In the worst case, you need the same weights that are hung on the dumbbell and barbell. The weight of the dumbbell is determined based on the possibility of performing 8-10 repetitions of each of the exercises. As practice shows, for beginners, 4 five-kilogram pancakes are enough for dumbbells.
4. For a homemade simulator - a horizontal bar, wall or outdoor options are preferable, and not in a doorway.
5. Bars are suitable for the same wall-mounted, which are easier to install.
6. It's tedious to have two separate stands: one for the bench press, the other for the deadlift, or one with the ability to select positions.
7. Jump rope, which is needed for cardio training.
8. Punching bag.

With these homemade simulators, you will be able to equip a full-fledged gym at home.

Where to find exercise equipment

As mentioned above, simulators can be bought or made by yourself. You will have to go to sports stores to at least see them and have an idea of ​​what to do.

There are no problems with the drawings of homemade simulators - they are easy to find on the Internet or use the ones presented below.

Buy bars or use homemade ones

The question is controversial: some recommend buying it in a store, others advise building a homemade simulator, which is both cheaper and not inferior in reliability. Adherents of purchased equipment give the following arguments: the bars and a horizontal bar together cost up to $ 60, but materials will also be needed for home-made simulators, i.e. you won't be able to win much in terms of finance. It is desirable that the horizontal bar is suitable for a wide grip. Folding bars are produced - they are the preferred option, since they do not take up much space. However, they are more expensive.

Another solution is to buy two-in-one bars and a horizontal bar or a wall bar, on which you can do additional exercises (it is equipped with a press board). It costs twice as much, but they also have more advantages.

Making a homemade barbell and dumbbells

The most difficult thing they face when making homemade exercise equipment at home: benches, racks for barbells, barbells, dumbbells, lack of materials - cast iron and steel.

Concrete, which is also sometimes advised, will not work well because the density of concrete is half that of steel. In addition, it crumbles, does not look aesthetically pleasing. Well, steel is expensive to buy, especially new round timber and sheets.

Where to find the material:

1. You can place an ad in the newspaper about the desire to buy parts of collapsible dumbbells and weights. Or stick them on poles. You can buy it much cheaper, because someone has them to prop doors. To negotiate with the seller, the price should be called higher than at the scrap metal collection points, but less than the price of this (used) on the World Wide Web.
2. Go to metal collection points, where elderly people often bring unnecessary "piece of iron". The suitable material can be found here at favorable prices, it is even possible to exchange it twice for another "ferrous metal".
3. Ask friends and relatives. Maybe someone wants to happily part with unnecessary sports equipment.

If you don't have the skills, it will be difficult to make a neck out of a pipe and a pancake from sheet metal at home, but you can turn to a locksmith at an enterprise with metalworking machines who will grind everything you need for a small price.

Homemade home trainer - punching bag

This homemade simulator is easier to make than those previously described. With some effort in manufacturing, you can get a pear of acceptable quality. The easiest way to make this homemade exercise machine is to use a polypropylene or jute fabric shopping bag. You will need 3 bags. The bags are inserted into one another, stuffed and wrapped to give shape and strength with electrical tape or tape. The bag can be sewn from thick fabric: tarpaulin or kerza. If you do not have the appropriate skills, give the fabric for sewing pear to a seamstress - it is inexpensive. The length of the pear, shaped like a sausage, is not less than a meter, or even 1.3 m. Not only dimensions, but also weight, fastening (bracket, rope, chain) are important for a homemade simulator.

You also need to take into account the strength of your blow. The optimal weight is 60-80 kg, and the minimum is 40 kg.

Small sawdust (tyrsa), sand are suitable as a filler. It is expensive to buy a special filler to make the walls soft, so it is easier to wrap the pear with rags, of which there are enough in the house, or foam rubber.

How to fix a pear:

• It is easier to do this with a bracket, as shown in the figure. A wall horizontal bar and wall bars are suitable for this. The bracket can be made by yourself if welding is available.
• Attaching a homemade pear to the ceiling is problematic. If a pavilion or a separate room is allocated for classes, it is tied to a beam or other ceiling structure. In the summer, a strong tree will help solve the problem. Keep in mind that boxing requires space.

Video: DIY punching bag

What else do you need for a home gym

A jump rope is an inexpensive but useful inventory, so it is worth having it in your home gym. If there is no rod, replace it with an expander: rubber or spring, which differ in the force of the given load. They are not expensive, so you just need to buy them in the store.

The palm rest is suggested to be made from an old chair (as in the figure), for which an elbow support is attached to the back side at an angle of 30 degrees. Performing an exercise for biceps, they sit with their legs apart, facing the back of the chair. Having shown imagination, which for our people knows no boundaries, it is easy to come up with other options.

Outcome

As it became clear, it is possible to design homemade simulators with a little work. And it’s worth it, considering the "space" prices for factory sports equipment. If the material is available, then you can even set up a business, since there is and will be demand for homemade equipment. More and more people who think about health are joining sports, and they do not care about aesthetic appearance as much as the availability and reliability of homemade exercise machines.

Video: Gym at home

Modern life, on the one hand, deprives a person of most natural physical activity; on the other hand, it hurls psychological and emotional loads at him in batches. Therefore, absolutely everyone needs to keep themselves in good, at least, physical shape. To the credit of the present generation, we can say that nowadays most people understand: in a healthy body there is a healthy mind. They also soon begin to understand: physical exercises, dumbbells and a wrist expander are not enough; you need to work more with weights on apparatus and simulators, so at least a bench for the bench is required.

A healthy body is also needed 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 turned the sun on a horizontal bar. Niels Bohr, the one in the school books, was a famous footballer, played for the Danish national team. With him, it came to curiosities: when Bohr was awarded the Nobel Prize, in physics, of course, Copenhagen's Tagebladett published a note, they say, well, our striker was awarded the Nobel Prize for football. And a "nerd" in "physics" often turns out to be such in areas of activity that require mental stress.

The abdominal muscles are known to be more difficult to pump than others. their ends are not directly connected to the bones. At home, pumping up the press without special equipment, not long before the hernia. Therefore, we need a bench for the press. Structurally, one and the other shells are most often combined into one, with the possibility of conversion 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 - this is how you need to saw, this is how to beat, this is how to screw. A person who cares about his physical development, as a rule, knows how to handle the instrument. But how do you choose a prototype to benefit from your training? How to modify it for your biomechanics and biometrics? Which pattern is more suitable for certain groups of exercises?

This publication is devoted to the questions of how to make a bench for exercises in the preferred direction of physical development with your own hands using a reasonably chosen model, and then, on its basis, a home simulator. Those who intend to prove themselves in sports or bodybuilding by exercising 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 simply for people who have understood: it is possible and necessary to enjoy the benefits of civilization, but letting them turn themselves into a tugged "teapot" or a swollen dough is wrong.

Note: the problem of home sports activities has recently become more and more acute in rural areas - "physics" and there are decreasing, stress comes, and it is far from a well-equipped gym.

What to choose from

The home bench press is most often part of a compact simulator or is itself a multifunctional sports equipment. For those who regularly train, it will probably come to a simulator, therefore, when choosing a prototype bench, you need to already bear in mind what it will grow later. The designs of sports simulators are most commonly used with 4, 3 and 2 support ones. "Support" in this case does not mean the number of points of contact with the floor (there are, as a rule, 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 the figure are intended for advanced athletes operating with large, over 100 kg, weights. Barbell racks are located in them at the level of the recumbent's shoulders, which greatly reduces the risk of injury: a bar that collapses on the chest with the bar is very serious. 4-support simulators are heavy, cumbersome, and it is impossible to engage in heavy weights in an apartment: falling to 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 living conditions, there are 3-support simulators, simple and with additional levers for weights, leg supports, athletic desks, etc., pos. 2 and 3. In order for the barbell bar in the 3-support simulator to also fall at shoulder level, their benches are made “breaking”: it is dangerous to take the barbell with your hands behind your head. Therefore, in terms of dimensions, 3-support simulators are generally not less than 4-support ones, excluding those in which the bar is taken from the approach, see below. The permissible working weight in 3-support apparatus, as a rule, is taken from 100-120 kg, including the weight of the trainee's body.

The 2-support trainer is the actual press bench. For different groups of exercises, horizontal and inclined benches are needed, pos. 4 and 5: on a horizontal bench, the press itself sways, 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 initial sets of hyperextension exercises, see below.

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

Erroneous design of the sports bench-transformer

Note: a common mistake in the independent manufacture of sports transformer benches is to perform them according to the power circuit, as in Fig. on right. During the exercise, significant efforts are generated to "push the bench apart" and the welds are unreliable. In order for the projectile of this sample to become durable, its support beams must be tied with a longitudinal beam, or two, from the same pipe.

Special benches

A special type of sports equipment is benches for hyperextension exercises. Their goal is to achieve leanness and flexibility without building up 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.

Hyperextension benches

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 the ladies, whose goal is to get rid of breeches, a slender posture and a flat stomach, only need a women's bench for hyperextension, on the left on the trail. rice. It is better to start putting oneself in order without risking reproductive health, after all, on an incline bench with a curved board, in the center, and for "advanced" beauties to engage in press with a load, sitting also 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 - shaped pipe 40x25x2, 35x15x1.5 and round 25x1.5; school desk made of plywood 12-14 mm. For the upholstery of the desk, see below.

Drawings of a bench for hyperextension exercises

About sizes

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

Sizes of home exercise equipment for people of average height

On the right is a simple compact. The height of the bench above the floor is selected individually, to measure from the heel firmly on the floor to the inner bend of the knee joint. Basic materials as before; the adjustable back leg allows you to transform the seated exercise equipment. But remember: the barbell should be taken from this simulator only from the approach!

Different benches

The simplest, but also remarkably durable sports shop - "hippolite" can be made according to the drawing in fig; flooring - solid board from 40 mm. Those who passed 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 the hippolyte with amazement and apprehension: how much, it turns out, all kinds of exercises can be done on it! And it is also an excellent part of the 4-support trainer.

Sports shop frame

On the trail. rice. - an incline bench for the press. Such, in view of its compactness and usefulness, it will not hurt to have a separate one if there is enough space in the dwelling. Due to the lack of right angles, the material is weaker - a 40x40 professional pipe. Foot rests - 10 mm rod with thread at the ends, rubberized to the required size. Rubber couplings are removable: the lower stop is adjustable, and the upper one is retracted if it is necessary to do exercises in which it interferes.

Drawings of an incline bench for the press

Further in Fig. - compact power bench with barbell racks. Exercises on it are done mainly while sitting. You can also swing the press, arching your back deeply. In this case, the foot stops will be the transverse beam A, and then it must be covered with something soft or put on a rubber sleeve. Materials - professional pipe 40x40, and the bar holders are made of steel strip with a thickness of 6 mm.

Compact power bench

The next sample is an athletic bench already for strong guys who confidently handle a barbell with a weight equal to their own, the so-called. Scott's desk. Materials, respectively - a 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 exercise with weights

Several simulators

How to firmly tie the “hippolyte” bench with a barbell rack, turning it into a fairly compact 4-support trainer, is shown on the left in fig. In the same place on the right - the dimensions and design of the transforming bench for the same frame. The main material here and there is a 40x60 professional pipe. We will recall below the clamps of the racks with rod holders.

Home simulator 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 sufficient usable area. The highlight of this design is the connection of the far leg of the bench with its supporting beam by a link at 45 degrees. Thanks to the optimal distribution of operational loads, it was possible to execute 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 specifications of elements for a fully functional home exercise machine with a transforming bench for bench press and press. Note the node highlighted in red. This is the simplest and most reliable method for fixing the barbell racks for home use. Retaining pins (with a diameter of 12 mm) will, of course, wear out a little, but they will never be jammed or bitten.

Fully functional home exercise machine

More about the bar

As already mentioned, a barbell that is not supported by weight can cause serious injury, up to a fatal outcome. And to send her neck to the holders in such cases is unrealistic. But it is real - to provide for 2 sections of the chain, securely fixed on the racks of the bar. At the other ends of the chains there are carabiners, they are thrown onto the bar. The length of the safety chain links is taken such that, holding the barbell on fully extended arms, the chains sag, but the bar of the released bar 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 will collapse, the scotch tape, of course, will not stand it, both carabiners will slide to one end of the bar, but the matter will manage with fright and, possibly, a battered floor.

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 wood "gives off" through the body much less sensitively than metal. Therefore, it is preferable to use wooden benches for press and press for beginners and minors. In addition, wooden sports benches and exercise equipment can be built in the country or in a country house from the remains 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 exercise machine with an incline bench and a lever for exercises with legs with a load. In order for the tree to hold operational loads, a block system for hanging loads is used: they hang on the descending branches of the cable A. Cross beams B are steel rubberized.

Wooden home exercise machine

About upholstery of boards and seats

The boards and seats of industrial sports equipment are covered with leatherette or plastic of a similar purpose with an elastic lining. This lining is durable, but does not prevent sweat re-absorption, which is not beneficial in any way; that is why modern sportswear is sewn in 2 layers, with a mesh that immediately wicks sweat directly from the skin.

In gyms, this lack of cladding does not noticeably affect. the gym is equipped with supply and exhaust ventilation (PVV) and air conditioning. At the very least, it should be equipped in accordance with sanitary standards. At home, it is not always possible to study at a comfortable temperature, and it is simply technically impossible to arrange a PVV in many city apartments. Therefore, it is advisable to cover homemade 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;
• Sintepon from 7 mm thick;
• Denim or stuff like an old-fashioned soldier's flannel blanket.

The rubber damper is glued to the base with "Moment" glue or hot melt glue from a glue gun. The rest of the sheathing layers 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 corrode, possibly 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 work technology

It is beyond the scope of this publication to describe the technological details of making exercise benches. 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 an author who has made a very good simulator for himself, as they say, from scratch in every sense:

Video: do-it-yourself simulator, manufacturing
Part 1