Do-it-yourself gym download drawings. DIY rowing machine

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Making homemade exercise equipment for sports is not as difficult as it seems at first glance. Buying sports equipment is expensive. Although why buy if you can make it in your workshop. There are a huge number of simulators that are designed to work out individual muscle groups. For example, well suited for home use.

How to make a simulator at home, for pumping the press and legs

However, there are multifunctional simulators that can work out several muscle groups at the same time. These are multifunctional strength and elliptical trainers.

Do-it-yourself universal simulator

Let's look at an example of how to make a homemade home simulator - a crossbar. Such a device is capable of pumping not only the muscles of the arms, but also the pectoral and spinal muscles. Depending on the distance between the arms and the grip, different muscle groups can be worked out.

Do-it-yourself universal simulator

The crossbar is easy enough to make. To make a simple crossbar, it is necessary to attach a pipe with safety fasteners, as well as screws, to the door opening. Thus, it will not slide or spin. This is the most common way to make a crossbar.

Development of abdominal muscles

Exercise equipment can be helpful to work out the muscle mass in your arms, legs, and back. It is not easy to achieve muscle growth without a horizontal bar, barbell, dumbbell or parallel bars. However, the work of the abdominal muscles is somewhat different. For example, pumping it does not require long breaks, as for other muscle groups.

In terms of popularity, in the first place among exercises aimed at working out the muscle press, they include different types of twisting or a board for pumping the press, then there are training in bending the knees on various simulators, then training with a gymnastic wheel. Next, let's look at how to make homemade exercise machines for developing the press at home.

How to make a gymnastic roller?

Now it is quite easy to make homemade exercise equipment, besides, on the Internet you can find drawings of any sports equipment. The most popular and lightweight exercise machine is the abdominal gymnastics roller, which is easy to make. It works both the abdominal muscles and other major muscle groups. The main advantage of the roller is stability during exercise.

So, in order to make a homemade one for the press, we need a wheel with a diameter of 10 to 20 cm. The distance of the arms is very important when performing workouts. It should be sufficient for leaning forward without touching the chest. As a roller, you can use a wheel from an old baby carriage or bicycle.

How to make a gymnastic roller

For the manufacture of the simulator, you can use two rollers at once, which are located close to each other. This way, you can keep your balance well in the classroom. In addition to wheels, you need to find a pipe made of metal, plastic or wood. The most important thing is to choose the exact size - length 30 cm, diameter 2 cm.

The pipe is the axis that must be threaded through the hole and fixed in the middle. The easiest way is to wrap duct tape around it. But, you can also use other improvised means, for example, use a plastic bottle cap, and take an old cornice as a pipe.

There is another way to make a video. To do this, you will need: a roller, nuts, a metal rod, as well as an irrigation hose, which is put on the rod as a decoration and convenience when performing exercises. The principle of making the roller is the same.

How to make a press bench?

Most often, a bench is used to develop the abdominal muscles. It can be of two types - standard or also called "Roman chair", and also hinged, attached to the Swedish wall. Such homemade simulators, shown in the photo, can be made for practicing at home.

How to make a press bench

However, it is worth noting that making a Roman chair from metal can be more expensive than from wood. Naturally, it takes up a fairly large space in the house, so in the warm season it should be placed in the yard.

As for the hinged bench, it can be easily fixed on the wall bars by attaching a bar to the board as a hook. The width of the board should be at least 40 cm, and the length should not be less than the height of the trainee. For the convenience of positioning the legs, or rather, bending them at the knees, you can nail a wooden pipe to the board from the bottom side.

Leg muscle trainer

For the muscle group of the legs, it is necessary to develop the biceps and quadriceps femoral muscles. As a rule, self-made equipment and can differ only in their structure and compactness. On a conventional simulator for working out the biceps femoral muscle, you should lie on a bench and press on the rollers with your heels, at the same time bending your legs, and in a sitting position, the femoral muscles are worked out when the legs are extended.

Leg muscle trainer

To make such a simulator, you will need a metal frame with an internal load, to which the bench should be attached. On the other hand, soft rollers must be attached to this bench using a hinge, and 2 pairs of handles along the edges. As a load, you can use barbell pancakes and attach it with a cable to the linkage. While a homemade leg muscle trainer is not easy to make, it is great for working out your thigh muscles.

In addition to this leg muscle training machine, swimming and cycling are ideal options. The considered machine is often used by professionals to give relief to their muscles. Complex

Find out how you can design the perfect machine for developing all the muscles in your body at the lowest cost possible at home.

The content of the article:

Many people would like to go in for sports, but for various reasons they cannot start visiting the gym. It can be a lack of free time or shyness. Now we will not talk about the reasons that can prevent you from starting to train, as there can be many of them. The purpose of this article is to show you how to make your own machine.

Of course, many simulators are very difficult to make, although theoretically possible. Take a treadmill for example, which you can also make yourself, but this will require serious financial and time costs. It may be easier to buy this cardio machine if you want to have it. But some types of sports equipment and shells can be made on your own. After reading this article, you will learn how to make a simulator with your own hands.

Building exercise equipment for your own gym

In order for you to be able to effectively do bodybuilding at home, you need not the most complicated equipment and several sports equipment. They can be made independently if desired. If you go into the gym and pay attention to the people training in it, then beginners often take up the simulators, and more experienced athletes actively work with barbells and dumbbells.

To effectively pump all muscle groups, these two sports equipment are quite enough for you. But at the same time, one should remember about the need for the progression of the load. The incline bench is also of great importance in achieving the desired result.

If we talk about dumbbells, then it is much easier to make a couple of collapsible shells on your own and in this case you do not need welding. On the contrary, it is easier to make two benches - horizontal and at an angle of 70 degrees. You should also remember about the barbell rack, and here you can make one with the ability to change its height or two. In the second case, the racks in height should be designed for bench press and deadlift.

It is also advisable to make a horizontal bar and parallel bars. Of all the necessary equipment for your hall, they are the easiest to manufacture. And the last item to think about is the weight belt. At a certain moment, it will no longer be enough for you to work only with your own body weight on the horizontal bar and you will need an additional load. In this situation, the best solution is a belt.

So let's summarize and see what we need to create our own home room:

Vulture.
A pair of dumbbells.
Universal pancakes with the same landing hole for the barbell and dumbbells, although you can make them separately for each of the shells.
Horizontal bar, preferably wall-mounted or outdoors.
Wall bars.
Pole stand with adjustable height or two fixed.
Punching bag optional.
Jump rope.

How to make a simulator with your own hands?

You can quickly find drawings of the necessary equipment on the Internet. However, you should visit a sporting goods store and look at some of the machines to get an idea of their design. Now we will look at the most simple equipment and find out how to make these simulators with our own hands or where you can get them.

Bars and horizontal bar

It is quite difficult and quite expensive to make a strong and safe horizontal bar on your own and install it in a room. Thus, we recommend purchasing horizontal bars from the online store. Installing a horizontal bar on the street is also not the best solution, since you will not use it in winter, but training is necessary. They will cost you between $ 60 and $ 70.

As we have already said, it is better to give preference to a wall-mounted horizontal bar rather than install it in a doorway. In this case, you can safely use a wide grip. Bars are also worth taking wall-mounted in order to save space. However, there is also a version of the horizontal bar and beams, so to speak, 2 in 1. You can even take the Swedish wall, which has its advantages, but this equipment will cost more.

Barbell and dumbbells

You will need materials to make dumbbells, barbells and racks, and this is the main problem. Sometimes on the net you can find recommendations on the possibility of using Concrete for the manufacture of discs. However, this material is significantly inferior to steel and cast iron, so it is still not advisable to use it. However, steel pipes are not cheap and should be kept in mind as well. Here are some tips on how you can get this material as cheap as possible:

Post advertisements in the newspaper of your city for the purchase of old dumbbells, barbells and weights. It is highly likely that someone has these equipment in the basement and is not using them.
Visit the collection point for scrap metal.
Seek help from relatives or friends who work at the enterprise.

By the way, you will most likely still have to contact someone working in the enterprise. This is due to the fact that it is quite difficult to make pancakes at home, and even vultures. The factories have special machines and the process of making pancakes or fingerboards will be much easier.

Punching bag

Compared to other necessary equipment, the easiest way to make a punching bag. As a material, you can use ordinary shopping bags (at least three pieces). After that, insert them into each other, and you just have to fill them with filler.

However, it is best to make a pear bag from a dense material, and fabric is much easier and cheaper to find in comparison with iron. The length of the punching bag should be about 1.3 meters, but you probably know its shape. You can stuff the pear with sand or small wood sawdust. You can fix the pear to the wall, but for this you need to make a special bracket. The best option is to attach it to the horizontal bar.

Other sports equipment

With a rope, everything is extremely simple and you should buy it, and not do it yourself. It should also be said that in many strength movements you can use an expander instead of a barbell. This sports equipment is inexpensive and can be purchased at any specialty store. But you need to make dumbbells, since without them training will not be so effective.

You can see for yourself that making a simulator with your own hands is not very difficult, and the main problem is finding the necessary materials. If you have access to a variety of materials and machines, you can build a great gym yourself.

Today we talked about how to make simple exercise machines with our own hands. But if you wish, you can make more complex ones. And for this, in many cases, you can even do with wood, although metal structures are much more reliable. On the Internet you can find a large number of drawings of various types of simulators and the whole point is only in the availability of free time and materials with machines.

How to make a Stronger simulator yourself using welding, see this video:

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

The bench press is one of the most sought-after fitness equipment in the gym, aimed at pumping chest muscles and creating a good torso.

Since it is not always possible to visit the gym, you can make such a simulator with your own hands, choosing the appropriate type and studying the technology of its manufacture.

There are different types of bench press:

Horizontal- it can be foldable and ordinary. Mainly refers to stationary types of sports equipment. Often there are projectile racks, as well as various attachments and clamps. Usually, such a simulator is not very functional, but with additional equipment many more functions are available:
A leg block trainer helps your hips, calves, buttocks work, or twists to pump up your abs;
handrails - help in exercises for pumping up the lower press;
the presence of racks with insurance allows you to work with the barbell without the partner's insurance;
a bench with uneven bars will allow you to do a lot more exercise.

The distance between the posts should be 110 cm on average.

The features of this simulator include:

the ability to perform a bench press at various inclines, while regulating the load, contributing to the comprehensive pumping of body muscles;
the installation of the simulator can be done not only in gyms, but also at home, especially if you have chosen a model that can be folded.

Buy or do it yourself

Sports activities have a positive effect on human health, but it is not always possible to go to the gym and pump up muscles. So, to solve this problem, thanks to the rather compact size of the bench press machine, you can install it at home.

The question immediately arises to buy or make a simulator with your own hands.

To answer this question, consider the advantages and disadvantages of one and the other option for purchasing a bench.

Bench purchase option

Advantages

Flaws

Buying a bench press

A wide range of simulators and their configurations.

· High cost per item.

· Inappropriate quality.

Making a bench with your own hands

· You can make a bench at your discretion, taking into account all the features and wishes of its owner, and, most importantly, high quality.

· For the manufacture of a bench, you can use less expensive, but high quality materials.

· Even taking into account the funds spent on the purchase of materials for the manufacture of the bench, the cost of the product will be much less than the store price.

Waste of time

Based on the foregoing, it becomes clear that the option of making a bench for a bench press with your own hands is still in the lead, but given the fact that not everyone has the opportunity and skills, it will still be easier to buy a simulator. It all depends on the financial capabilities and preferences of the owner.

Criterias of choice

If you still decide to buy a bench for the bench press, you need to adhere to the following criteria:

These criteria are also relevant when making a bench with your own hands. To obtain a high-quality result, it is necessary to use only high-quality and durable material.

DIY bench press step by step

Making a bench for a bench press is a fairly simple process, but some skills in working with devices and tools are still needed:

with a welding machine;
with a grinder;
drill;
in a vice.

Having all the skills, you can start making the simulator.

Drawing

The first stage in the manufacture of the simulator is drawing up its drawing, which will indicate all the features of the selected design and its dimensions.

To draw it up, you can take a sketch from the Internet or take measurements from a simulator located in the gym.

To gain skills and clarify the technology for making a bench, it is recommended to watch the video at the end of the article on this topic.

For example, a photo of the drawing is attached, for the manufacture of one of the options for the bench for the press.

Preparing everything you need

According to the drawing, a working material is being prepared:

A Step-by-Step Guide to Making a Bench Frame

2 pieces of 830 mm are cut from the pipe. These racks in the structure serve as the legs of the frame and support for the bar, so the material for their manufacture must have special strength. On the ready-made racks, a mark is made at a distance of 340 mm from the floor with a simple pencil.
Next, a 520 mm segment is cut out to connect the racks to each other (830 mm each). The connection will be carried out at the place of the marks made. When performing welding seams, it must be borne in mind that the load exerted on them will be large and with considerable fluctuations.

Strictly 340 mm should be left from the weld to the floor.

A segment is prepared, which protrudes as a stand from the opposite side of the structure, measuring 340 mm.
The next element is a strip that connects the front and rear frame pillars. Its size is 970 mm.

The connection of this segment with the support (340 mm) is made from above, and on the crossbar (520 mm), it is attached from the side using self-tapping screws or a welding machine.

Instructions for making a sunbed

To make a bench lounger you will need:

The wider the bench board is, the more presses you will be able to do. This is because the body support is evenly distributed to provide the correct fulcrum. The average bench width should be 280 mm. When using the bench by a narrow-shouldered person, 260 mm is sufficient. In short, when working on a wide bench, the lats are activated, which has a beneficial effect on the result in the bench press.

Video how to make a do-it-yourself bench press from metal profiles 40 * 40 mm:

To summarize, we can say that a bench press bench can be installed at home, purchasing it in a store or making it yourself. Making a bench requires skills in working with metal (subject to the manufacture of a metal frame) and the availability of high-quality and durable materials. Depending on the selected simulator model, first of all, a drawing is created and only after that, you can start manufacturing the product. Subject to the sequence of the technological process, the simulator will come out no worse than the store one and even better.

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

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.
Two dumbbell bars with threaded ends for a large nut.
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.
For a homemade simulator - a horizontal bar, wall or outdoor options are preferable, and not in a doorway.
Bars are suitable for the same wall-mounted, which are easier to install.
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.
Jump rope, which is needed for cardio training.
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:

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.
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".
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