How to make your own business sports equipment. Multifunctional trainer

Classes on rowing machine- This is a great way to strengthen the cardiovascular system. The rowing machine is much less popular than Treadmills and exercise bikes. And completely undeservedly, since it is much more effective than other more popular exercise machines: exercises on it involve the muscles of the arms, legs, abdomen and back. In addition, this exercise machine puts minimal stress on the joints and fits perfectly into any training program.
Assembling a rowing machine according to these instructions will cost you about 5 thousand rubles. But I decided to make it myself, not to save money, but simply because I like working with my hands.

Tools and materials

List of materials:

2 bolt hooks;
2 screw hooks;
10 screw rings;
4 spring washers size M12;
8 M12 washers:
8 hex nuts M12;
M12 mounting studs;
A handful of screws;
1 carabiner;
2 cable clamps;
10 small wheels with a diameter of 3 cm;
2 small wheels with a diameter of 4 cm;
Wooden beams 4x4 with a total length of 10 m;
Wooden pole with a diameter of 2.5 cm and 60 cm in length;
Wooden board 88 cm long, 30 cm wide and 2.7 cm thick;
MDF board with dimensions 99x33x1.1 cm;
Two long aluminum strips (140 cm long, 4 cm wide and 3 mm thick);
Elastic straps;
4 pulleys;
2 bearings with outer diameter 32 mm and inner diameter 12 mm;
Rope 2 meters long and 10 mm in diameter.

List of tools:

Wood glue;
Wood wax;
Wood putty;
Saw;
Screwdriver;
Sandpaper;
Clamps;
Wood file;
Drill;
Drill bits with diameters of 6, 12, 15 and 32 mm.

Frame assembly

Saw off 6 short pieces of 30 cm length from a wooden beam. Then cut both ends of each beam at a 45 degree angle.
Now you need to saw off from the beam 6 bars 10 cm long each, 2 bars 18 cm long, 3 bars 40 cm long, 2 bars 42 cm long, 2 bars 19 cm long and 2 more bars 73 cm long. Finally, make 2 long bars of 170 cm each.
Next, we cut out square recesses at one end of the 170 and 40 cm long bars. The depth of the recess should be half the section of the beam, that is, 2 cm, and the length and width should be 4 cm each. Glue the 170 cm and 40 cm bars with wood glue, folding them into places of recesses at right angles. Fasten the structure with two 30 cm long bars (with the corners already cut off), screwing them with two screws with inside the resulting right angle.
Measure 3cm from the edge at the opposite end of the 170cm timber and drill a hole with a 15mm drill bit. Drill a 1cm deep hole directly over this hole using a 32mm drill bit.
Take the two resulting rectangular fragments and fasten them with a 10 cm long block, starting from the edges with a right angle. Secure the structure with clamps and let the glue dry. After this, add another 10 cm block at a distance of 25 cm from the edge, and another 83 cm from the edge.
We take the last remaining block of 40 cm. We measure 11 cm from both edges and put marks. We draw two squares 4 by 4 cm, the center of which will be the marks made. Along the drawn lines, cut a square recess 2 cm deep.
Screw the 42cm bars to the 73cm bars, then drill a through hole in both with a 12mm drill bit at a height of 20cm.
Now we measure 120 cm and at this point we screw the long beams of the not yet completed frame on top of the 42 cm bars.
Next, you need to screw the 18-cm bar on top of the long ones - right between the 73 cm bars.
We take another 18 cm beam and screw it between the upper edges of the 73 cm beams.
Almost done. It remains to screw 2 bars of 19 cm each vertical position between 18-centimeter bars, leaving a distance of about 2 centimeters between them.
Next, it remains to screw four 30 cm bars with sawn-off corners, using them to fasten the right angles in the frame structure.
Finally, fill the screw holes with wood putty and sand them down with sandpaper.
The frame is ready! Hooray!

Making a wooden pulley

Draw two circles with a diameter of 32 cm and one circle with a diameter of 30 cm on an MDF board. Cut them out. Then glue them together so that the smaller circle is between the two larger ones, and the centers of all the circles coincide. In the center of the resulting structure, drill a hole with a 12 mm drill. Secure the pulley with bolts by inserting them into specially made holes on one of the edges of the frame.
Place the bearings in the 32mm diameter, 1cm deep recesses. Then connect your wooden pulley to the frame using spring washers, regular washers, hex nuts and a stud. Ready.

Movable seat

First, cut a board measuring 30 by 30 centimeters. After this, we make 2 more wooden panels 30 cm long and 8 cm wide. The first fragment will serve as a seat, and the other two will serve as side parts. Screw the side pieces to the main seat.
Now we screw two rows of three wheels each on the inside of the seat and two more wheels on the inside of each side panel. Place them at equal distances from the edges and from each other.
Fill the screw holes with wood putty and sand well.
It's time to remember the aluminum strips 140 by 4 cm. Screw them with top side long horizontal frame beams.

We make running boards

Saw two panels 26 cm long and 12 cm wide from a wooden board. Then saw two more pieces 12x6 cm. Screw small pieces at right angles to the ends of the larger boards.
Once you're done with this, take the remaining 2 10cm bars. You need to drill one 12mm hole in the side edge of each block. After this, screw them to the 26x12 cm board (on the opposite side of the 12x6 cm piece already screwed to it).
Attach the running boards to the frame using bolts through the 12mm holes. Secure them with regular and spring washers, nuts and studs.
As usual, cover the screw holes with putty and wipe off the excess.

Load mechanism

To begin, attach two hook screws to the bottom of the frame (as always, don’t forget to check the photo).
On the bottom side of the frame, we attach 4 pulleys to one of the 10-centimeter bars furthest from the wooden pulley.
Saw the wooden pole into two parts of 14 and 12 cm, respectively. Drill 6 holes in the longer part and 5 holes in the short one using a 6mm drill bit. Distribute the holes evenly along the length of the segment. Drive 4 ring screws into the center of the long piece of pole. After this, screw in the 2 hook bolts along the edges so that they face in the opposite direction compared to the four ring screws. Screw 5 ring screws into the shorter section, but this time the middle ring should point in the opposite direction.
In our case, we used elastic belts 85 cm long. Secure them with hooks to the screw rings of a longer section of the pole. Unhook or cut the hooks on opposite ends of the belts and pass them through the pulleys. Now put the hooks back in place and secure them to the rings in the 12cm section of the pole.
For the handle you need to cut 30 cm of wooden pole. Drill a 6 mm diameter hole in the center of the handle and screw the last ring screw into it. Snap the carabiner into place by sliding it through the ring screw. After this, pass the rope through the carabiner and secure it with a cable clamp.
Run the rope under the frame and around the large wooden pulley. Attach the rope to the ring screw on a short 12 cm long piece of pole and secure it securely with a clamp.

Installing wheels

First, cut a wooden cube with a 4 cm edge, and then saw it diagonally. Screw the 2 resulting fragments to the wooden “legs” of the frame - vertical bars 73 cm long. Place them towards the wooden pulley and 2 centimeters from the ends of the legs. Once done, attach a wheel to each base.

Waxing

Carefully coat all wooden elements with a layer of wax.

Let's start the exercises

The most common mistake when using a rowing machine is flexing your lower back. Try to keep your back as straight as possible.
One exercise cycle on the simulator looks something like this:
1. Lean forward slightly, bending your knees and keeping your arms straight.
2. Start straightening your legs, leaning back slightly and pulling your arms towards your body.
3. Straighten your legs completely. In this case, the arms should be bent at a right angle, and the handle of the exercise machine should be pulled towards the stomach.
4. Straighten your arms, lean forward and bend your knees. That is, return to your original position.
5. Repeat until the desired result is achieved.

Resistance adjustment

To adjust the resistance of the machine to your own physical form, unhook the hooks of the elastic belts from the rings, and if you want to return the original load, return the hooks to their place. The greater the resistance, the more calories you will burn and the faster your back and muscles will start to ache. If you are used to pushing yourself to the point of complete exhaustion, then train with 4 straps attached. This will strengthen your cardiovascular system and will increase endurance.

Additional hand support

With this arm support you can pump your biceps more effectively.
Cut 2 pieces of wood 31cm long and 2 more pieces 23cm long. Cut one end of each piece at a 45 degree angle.
After this, make 2 bars 35 cm long and another 14 cm long.
Next you will need to make a wooden panel 30 cm long and 24 cm wide, and two more long boards 35 cm long and 3 cm wide.
Glue the 35x3 cm boards to the 35 cm bars, placing them at right angles and parallel to each other. Perpendicular to the resulting structure, screw a 31-centimeter block with a cut corner, placing it in the center.
Repeat the procedure with the second set of fragments and fasten two identical structures by screwing a 14-centimeter block between them.
Screw the 30 by 24 cm panel to the cut corners of the 31 cm bars.
For additional stability, insert two supports in the form of 23 cm bars with cut corners between the panel and the base. Fasten everything tightly with screws.
Finally, cover the screw heads with wood putty, sand it down and cover everything with an even layer of wax.

Modern life, on the one hand, deprives a person of most natural physical activity; on the other hand, it throws bundles of psychological and emotional loads at him. Therefore, keep yourself in good condition, at least physical fitness absolutely necessary for everyone. To the credit of the present 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 hand expander few; you need to work more with weights on apparatus and machines, so at least a bench is required.

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 was spinning the sun on a horizontal bar. Niels Bohr, the one in school textbooks, was a famous football player who played for the Danish national team. Things got funny with him: when Bohr was awarded the Nobel Prize in physics, of course, the Copenhagen Tagebladette published a note saying, it’s good, our forward was given a Nobel Prize for football. And a “nerd” in “physics” often turns out to be one in areas of activity that require mental effort.

Muscles abdominals, as you know, is more difficult to download than others, because their ends are not directly connected to the bones. At home, doing abdominal pumping without special equipment, it won’t take long before you get a hernia. Therefore, you need a bench for the press. Structurally, both apparatuses 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 spirit of: choose the drawings, and then - this is how you have to saw, pound like this, screw like this. A person who cares about his physical development, as a rule, knows how to operate a tool. But how to choose a prototype so that your training benefits? How to modify it to suit 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 your preferred direction with your own hands using a reasonably chosen model. physical development, and then based on it - home exercise machine. 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 beginner athletes and simply for people who understand: you can and should use the benefits of civilization, but letting them turn you into a twitchy “teapot” or a swollen kettle is wrong.

Note: problem at home sports activities Recently, things have become more and more acute in rural areas - “physics” is decreasing there, stress is increasing, and a well-equipped gym is sometimes far away.

What to choose from

A home bench press bench is most often included in a compact exercise machine or is itself a multifunctional sports equipment. Regular exercisers will probably end up with a simulator, so when choosing a prototype bench, you need to keep in mind what it will acquire later. The most common designs of sports simulators are 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 force connections in the structure; it largely determines the capabilities of the projectile.

Types of home exercise equipment

4-support projectiles, pos. 1 in Fig., are intended for developed athletes who operate 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 down, which greatly reduces the risk of injury: a barbell collapsing with the bar on the chest is very serious. 4-support exercise machines are heavy, cumbersome, and you can’t exercise with heavy weights in an apartment: falling on the floor, they give an instantaneous load of 5-8 of their weights, and the load-bearing capacity of the floors is 250 kg/sq. m.

For domestic conditions, 3-support exercise machines are intended, simple and with additional levers for weights, leg supports, athletic desks, etc., pos. 2 and 3. To ensure that the bar of the barbell in a 3-support machine also falls at shoulder level, their benches are made to “break”: it is dangerous to pick up the barbell with your hands behind your head. Therefore, in terms of dimensions, 3-support simulators are generally no smaller than 4-support ones, excluding those in which the barbell is taken from the approach, see below. The permissible working weight in 3-support equipment is usually 100-120 kg, including the trainee’s body weight.

A 2-support exercise machine is actually a bench for the press. For different groups exercises you need horizontal and inclined benches, pos. 4 and 5: on horizontal bench the press itself swings, and on an inclined one they are also well loaded psoas muscles. 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 advanced type of sports benches is a transforming bench with a breakable board, the inclination of the parts of which is individually adjustable, pos. 7. The transforming bench can be supplemented with a stand for a block with a load, a desk, pos. 8 and other devices. It makes sense to do one 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 exercise machine, only with less weight, pos. 9.

Erroneous design of a transformable sports bench

Note: common mistake when self-production transformable sports benches - their implementation according to the power scheme, as in Fig. on right. When performing exercises, significant forces arise, tending to “spread the bench of the legs,” and the welds turn out to be unreliable. In order for a projectile of this type to become durable, its supporting beams must be connected with a longitudinal beam, or two, from the same pipe.

Special benches

Special view sports equipment ov – benches for hyperextensive exercises. Their goal is to achieve slimness and flexibility without excessively building muscle mass. In fact, you can do hyperextension on big ball, or just on the mat, but best results obtained on a special bench.

Hyperextension benches

Benches for hyperextension, due to anatomical and physiological differences, are available for men and women, see fig. A strong Amazon can do hyperextensive exercises on a men’s bench, but for ladies whose goal is to get rid of riding breeches, slender posture and slim stomach, you only need a women's bench for hyperextension, on the left side of the trail. rice. To start getting yourself in order without risking your reproductive health, it’s still better to sit on an inclined bench with a curved board in the center, and for “advanced” beauties to do the 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 height adjustment are given in Fig. Materials – profile pipe 40x25x2, 35x15x1.5 and round 25x1.5; desk made of plywood 12-14 mm. For desk lining, see below.

Bench drawings for hyperextension exercises

About sizes

Here in Fig. The dimensions of 3-support exercise machines for people of average height are given. On the left is a fully functional one with a removable desk, hand and foot levers. The main materials are corrugated pipe 60x40x2 and round pipe 30x2; stop for lifting the board – pipe 20x2. The board is 16 mm 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, based on measurements from the heel firmly placed on the floor to the inner bend knee joint. Basic materials as in the previous case; The adjustable rear leg allows you to transform the apparatus for seated exercises. But remember: the barbell from this machine should only be lifted from the approach!

Various benches

The simplest, but also remarkably durable sports bench, the “Hippolytovka”, can be made according to the drawing in Fig. flooring – durable board from 40 mm. Those who took the young fighter course in the army are well acquainted with it; at least in past times. The “spirits” of the townspeople soon began to look at the Ippolitovka with amazement and apprehension: how many different exercises, it turns out, can be done on it! And it fits perfectly into the 4-support simulator.

Sports shop frame

On the trail. rice. – inclined bench for the press. Due to its compactness and usefulness, it won’t hurt to have a separate one if there is enough space in your home. Due to the absence of right angles, the material is weaker - 40x40 corrugated pipe. Footrests - 10 mm rod with threads at the ends, rubberized to the desired size. The rubber couplings are removable: the lower stop is adjustable, and the top one can be removed if you need to do exercises in which it interferes.

Blueprints incline bench for the press

Next in Fig. – compact power bench with racks for barbells. Exercises on it are done mainly while sitting. You can also pump up your abs by deeply arching your back. In this case, the foot rests will be the transverse beam A, and then it needs to be covered with something soft or put on a rubber coupling. The materials are 40x40 corrugated pipe, and the rod holders are made of steel strip with a thickness of 6 mm.

Compact weight bench

The next example is an athletic bench for strong guys who can confidently handle a barbell of weight equal to their own, the so-called. Scott's desk. The materials, respectively, are corrugated pipe 60x60x2.5 and 50x50x2. The neck holders are made of the same strip as in the previous one. case; seat and table made of plywood from 20 mm.

Bench with desk for weight training

Several simulators

How to tightly connect a hippolyte bench with a barbell rack, turning it into a fairly compact 4-support exercise machine, is shown on the left in Fig. There on the right are the dimensions and design of the transforming bench for the same frame. The main material here and there is 40x60 corrugated pipe. Let's talk about the rack clamps with rod holders below.

Home exercise machine and transforming bench for it

On the trail. rice. – drawings with a bill of material for a simple 3-support stationary non-adjustable simulator with 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 45-degree link. 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 corrugated pipe.

Simple three-legged home exercise machine

Finally, further in Fig. – drawings and specifications of elements for a full-functional home exercise machine with a transforming bench for bench press and abs. Notice the node highlighted in red. This is the simplest and most reliable way to fix barbell racks for use at home. The locking 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 exercise machine

More about the barbell

As already mentioned, a barbell that is not supported by weight can cause severe injuries, even death. And in such cases it is unrealistic to direct its neck into the holders. But it’s realistic to provide 2 pieces of chain, securely fastened to the rod racks. At the other ends of the chains there are carbines, they are thrown onto the bar. The length of the chain safety links is taken such that, holding the barbell with 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 bar, it is enough to tape them with tape. Suddenly the barbell collapses, the tape, of course, won’t hold up, both carabiners will move to one end of the bar, but the result will be fear and, possibly, a broken floor.

About wooden athletic benches

You cannot train with barbells on wooden sports equipment; their design will not hold up. But in situations that arise as a result of the awkwardness of the trainee, wood “radiates” through the body much less sensitively than metal. Therefore, it is preferable for beginners and minors to use wooden benches for bench press and abs. In addition, wooden sports benches and exercise equipment can be built at the dacha or in a country house from leftover building materials.

Drawings of an inclined wooden bench for the press

The design of an inclined wooden bench for the press and the specifications for it are shown in Fig., and on the next. rice. – drawings of a wooden exercise machine with an inclined bench and a lever for leg exercises with a load. In order for the tree to support operational loads, a block system for hanging loads is used: they hang on the descending branches of cable A. Cross beams B are rubber-coated steel.

Wooden home exercise machine

About covering boards and seats

The boards and seats of industrial sports equipment are covered with leatherette or plastic for a similar purpose on an elastic lining. Such covering is durable, but does not prevent the reabsorption of sweat, which is in no way beneficial; This is why modern sports uniforms are made in 2 layers, with a mesh that immediately removes sweat directly from the skin.

In gyms, this lack of cladding does not have a noticeable effect, because... the gym is equipped with supply and exhaust ventilation (PVV) and air conditioning. At the very least, it must be equipped in accordance with sanitary standards. It is not always possible to exercise at a comfortable temperature at home, and it is simply technically impossible to arrange 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 density 45 (grade 45) with a thickness of 8 mm;
Sintepon with a thickness of 7 mm;
Denim or material like the 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 sheathing are folded to the underside and pinned with a furniture stapler. The disadvantage of such cladding 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 within 3-4 years, but according to sanitary and hygienic requirements, the service life of the textile lining should be reduced to a year.

About the technology of work

The scope of this publication does not include a description of the technological details of manufacturing benches for physical exercise. However, even if the reader is a good mechanic and welder, give an idea of how to make a homemade one with your own hands. sports simulator, necessary. 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:

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

Many people want to keep fit and exercise, but not everyone has the opportunity to visit professional fitness centers for a number of reasons. Don't be upset, because this problem can be easily resolved. In one of our articles we described, taking into account all the technical nuances. But to start classes, you need to have at least a minimum set of sports equipment.

Modern sporting goods stores offer a wide variety of exercise equipment, but their prices are very high. Therefore, many began to wonder how to make inventory for home gym with your own hands, without spending a lot of money. This is exactly what this article will discuss.

Homemade punching bag for the home gym

A punching bag is one of the most necessary equipment that will help you practice your punching power and technique. Making it yourself is quite simple:

To do this, you need to take an old fire hose and rip it apart along one of the folds;
You should end up with a strip of tarpaulin, which must be washed and boiled so that the fabric is not too hard and does not hurt your hands;

We measure the required length from the workpiece and sew a cylindrical bag with a diameter of up to half a meter. Inside we place another thick bag, well filled with sawdust, grain or plastic granules. It is not recommended to fill the product with sand, because it will be too hard at the bottom and soft at the top. This will create inconvenience;
It is best to attach the finished projectile to the ceiling using a chain or rope. You can also mount the equipment on a bracket, crossbar or wall bars. When exercising outdoors, the bag is hung on a strong tree.

There is another option on how to make a punching bag at home with your own hands. You will get a so-called “pugnacious bag”, which will help train your reaction and learn to dodge a blow.

Fill a small piece of a fire hose with unnecessary things or rags and secure it well on both sides;
Hang the product on a thick elastic band or fasten the stretcher on two ropes. When hit, the bag will spring back.

Also like this Sports Equipment You can make it yourself from a tarpaulin from a car cover, but it will have to be sewn together in several layers so that it does not tear.

Homemade kettlebell for the home gym

The simplest version of this equipment is a plastic canister with a comfortable handle. It can be filled with sand, gravel or small coins. You can cast the product yourself, making a metal body and lead “insides”. But you should not create a projectile entirely from lead, since this metal can cause harm to the skin if it comes into contact.

There are a couple more simple ways how to make a kettlebell with your own hands:

We put three strong bags inside each other, fill them with filler, and give the product the desired shape using tape. How it will look, look at the photo below;

We roll up a small diameter tube into a handle. Make a cut in a ball with a dense shell (a basketball would be best), put large bolts and metal scraps inside, and pour in the concrete mixture. We fix the handle in it, connecting its ends to each other. Then we close the incision tightly. The disadvantage of such a weight is that it will be difficult to calculate its exact weight.

DIY dumbbells and barbell made from plastic bottles

Dumbbells are one of the most common sports equipment that can be used in a variety of exercises. They can be easily made from scrap materials. The easiest option is to use plastic bottles.

Instructions on how to make dumbbells with your own hands:

To assemble one pair of shells you will need 4 bottles. Their middle part is cut out, and the top and bottom are fastened together with electrical tape;
Filler, for example, a mixture of cement and sand, is loaded into the resulting containers. To increase the weight, you need to place metal elements (bearings, nails, small scrap metal) in the filler;
Next, the two parts of the bottles are connected to each other by a tube or a strong wooden stick, which must be inserted into the necks;
The joints and the resulting handle are wrapped with tape or tape.

Before starting training, check all joints again to ensure that the filling material does not “leak” out.

Plastic bottles can also be used to create a barbell. Since the design assumes more weight than dumbbells, so more material will be needed.

A simple diagram of how to make a barbell with your own hands:

We take at least 8 whole plastic bottles and fill them with filler. The weight of each element must be the same so that there is no skewing to the sides during exercises;
As a neck we use reinforcement (wrapped with tape) or a pipe that fits comfortably in our hands;
We place the finished weights evenly at each end of the bar and tighten them tightly with electrical tape. There should be 4 filled bottles on each side. Be sure to check the tightness of the connection and do not spare electrical tape if the neck moves out;
To increase the weight of the projectile, additional weights can be placed on top of the bottles, for example, from wooden blocks, also taped to the main weights.

You can increase the weight on such a barbell up to 100 kg. To make it easier to calculate how much homemade equipment will weigh, use the following data:

Weight of a 2 liter plastic bottle (in kg):

With water – 1.997;
With crushed stone (sandstone) – 2,600;
With compacted sand – 3.360;
With wet sand – 3.840;
With lead – 22,800.

DIY barbell bench

Almost all sports equipment can be used as separate units without additional equipment. And to work with a barbell, you definitely need a special bench for bench press. To make it, you need to have skills in working with metal.

To create a metal base you will need:

Drill;
Bulgarian;
Profile pipe with a cross section of 40x40 mm;
Roulette;
Vise;
Steel strip (length 140 mm, width 40 mm);
Welding machine.

Making a bench for a barbell:

We cut 2 pieces of pipe, each 830 mm long. They will be used to support the barbell, so they need to be as strong as possible. From the bottom of each product, 340 mm is measured and a mark is made with a simple pencil;
We install two pipes at a distance of 520 mm from each other and at a height of 340 mm (this is how much you need to retreat from the weld to the base). The weld must be made taking into account the fact that it will be subject to a load of over 100 kg;
The bench support element will have a length of 970 mm. It will combine the structure with the rear and front supports (it is placed on top of the rear one, and attached to the side by welding at the front);
A 340 mm leg is embedded on the reverse side;
To evenly distribute the load on the floor plane, an extension of 220 mm is made under the front legs, and 300 mm under the rear legs. The joints are well welded;
From a steel strip in a vice, 2 supports are bent in the form of the letter “J” of the same length. Their rear protrusion should be high (7-8 cm), and the front, on the contrary, should be small.

The structure must also have holes with a diameter of 1 cm. They are used for the entry of rods and are located at a distance of 160 mm from the center of the beam that connects the front legs (see drawing).

Roulette;
Bulgarian;
Door hinges;
Sheet steel 2 mm;
Welding machine;
Reinforcing rod without ribs;
Foam rubber;
Rubberized fabric;
Edged board.

Stages of work:

We cut out steel sheets measuring 350x160 and 350x940 mm. The first one is secured with a welded seam in the leg area with a protrusion of 1 cm beyond the pipe;
We fix the second one using a steel loop by welding one side of it to the pipe and the other to a steel plate;
On the reverse side, 100 mm is retreated and two ribless reinforcement bars, each 300 mm long, are fixed. This will allow you to install the backrest at an angle;
On final stage We lay chipboard or edged board on top so that it protrudes half a centimeter in each direction. Only at the junction of two plates, on the contrary, it is necessary to cut 1 cm.

All joints between metal and wood are carefully secured with self-tapping screws so as not to pierce the wooden surface. The structure is wrapped in foam rubber on top and wrapped in rubberized fabric with maximum density.

DIY ab roller

The ab roller is the simplest, most effective exercise tool that many people use. It's quite simple to make.

Effective ab roller exercises for beginners, men and women.

The main part for such a device is a wheel with a diameter of about 10-20 cm. This spare part from a stroller is quite suitable, children's bicycle or big toys. The second necessary part is a metal tube (you can also use plastic pipe or a piece of wooden cutting). The length of this element is at least 30 cm, and the diameter is at least 3 cm (it should be as close as possible to the hole).

The simplest assembly method is when the tube is threaded into the hole in the wheel and secured on both sides with electrical tape. You can come up with other fastenings, for example, by putting a plastic bottle cap on each side.

There is another option on how to make an abdominal exercise machine with your own hands. This will make the design more reliable. To do this, take a metal rod with a threaded thread, thread it through the hole in the wheel and secure it with nuts. For convenience, we put two pieces of irrigation hose on it on each side.

As you can see, you can make home exercise equipment yourself, and you don’t have to buy expensive equipment that many stores offer. You just need to stock up on the necessary materials, spend a little time and effort, then you can fully equip your sports corner for comfortable and effective training.

Video: Homemade rod from plastic bottles

She not only learns to adapt to the social environment, but also to treat her health correctly. For harmonious development Children need physical education. In playrooms, special corners are created in which the child can show off his skills. Do-it-yourself sports equipment for kindergarten is quite simple. Initially, it is necessary to determine what functions it will perform.

The main advantages of a sports corner

Firstly, the equipment serves as an excellent start for the child’s further sports development. Secondly, it helps improve physical and mental health. Thirdly, with the help of sports equipment, children’s activity is stimulated and the body is strengthened.

Types of sports equipment

There are several types of such equipment. It can be ready-made or custom-made. You can also make sports equipment for kindergarten with your own hands. Any parent can do this.

So, the equipment can be standard: treadmills with massagers, Swedish walls, mats and special climbing equipment. It is purchased in stores.

Note. The simulators must comply with the standards established by the Ministry of Health.

Non-standard sports equipment for kindergarten, which is easy and simple to make with your own hands, can often be found in the gym. It is represented by the following types of simulators:

“health paths”;
exercise equipment made from plastic bottles;
game "Twister";
expanders;
ring throwers;
bags of cereals;
flags, scarves, ribbons and much more.

The arrangement of a sports corner directly depends on the desires of parents and educators to develop physical fitness skills in children.

"Paths of Health"

To make such sports equipment for kindergarten with your own hands, you will need the following tools:

scissors;
needle;
ruler;
pencil;
threads

The fabric needs to be thick. You can use textiles with a rubberized base. The size of the rug must be at least 100x100 cm. Its edges are edged with satin ribbons using a sewing machine. On front side fabrics mark the places where buttons will be sewn different sizes. The distance between them should not be less than 5 cm. Using a needle and thread, sew on the buttons. The rug is ready. With its help, blood circulation is stabilized.

Agility Trainers

Trainers of this type are quite simple to manufacture. They require virtually no material costs. "Bilboke" is the most common simulator for breathing exercises. To make such sports equipment for kindergarten with your own hands, you will need the following:

plastic bottle;
strong thread or satin ribbon;
container from Kinder Surprise (you can use a small ball).

Cutting off a plastic bottle with scissors top part. Its length should be about 7-10 cm. The lid is not removed. A hole is made in it using an awl. A thread is threaded through it and secured on the outside of the lid with a knot. A ball or container is attached to the remaining edge of the thread.

This sports equipment for kindergarten (it’s easy to make from bottles with your own hands) helps develop dexterity, attentiveness, and quick reaction. The game is as follows: the child takes a bottle, turned upside down with the cut edge, and, holding it in his hand, throws the ball. He needs to be caught. Whoever coped with this task, well done!

Breathing exercises using sports equipment

To make such sports equipment for kindergarten with your own hands (the master class will help with this), you will also need simple plastic bottles.

The Fun Glove develops proper breathing.

For production you will need:

plastic bottle (1-1.5 l);
rubber glove;
plastic straw for cocktails;
small plastic clamp.

A hole is cut in a plastic bottle, the size of which corresponds to the diameter of the tube. It must be processed so that there are no sharp edges and uneven cuts. A tube is inserted into it and secured with tape or glue. You also need to make a hole in the lid, only of a larger diameter. A glove is put on it and secured with a clamp.

Tip: to add color to the design of such a simulator, the bottle is decorated with fabric, and eyes, nose and lips are drawn on the glove.

The essence of the game: the child blows into a tube and tries to fill the glove with air. Whoever did it faster won.

Let's make "Twister"

This game is designed to develop all muscles, as well as the child's flexibility. It can be made using thick fabric and acrylic paints.

The canvas must have dimensions of at least 150x170 cm. Circles with a diameter of 15 cm are drawn on its surface with acrylic paints. The distance between them can be 10-12 cm. The board for selecting a task is made of a square sheet of cardboard. An arrow is attached to it, which should rotate. On the sides of the sheet write buildings for arms and legs. For example, " left leg on the red circle" and the like.

Developing motor skills

This do-it-yourself sports equipment for kindergarten (photos can be seen in the article) is made quite simply. These can be bags, various massage gloves, braids and much more.

"Bags"

To make such equipment you will need fabric. Soft burlap with a tight weave is often used. A rectangular bag is sewn from it. Grains are poured into it: buckwheat or rice. Buttons are sewn onto the surface of such a bag. The child kneads such a pouch and stimulates blood circulation in the hands.

Massage gloves

How to make such sports equipment for kindergarten with your own hands step by step?

You will need the following:

soft fabric gloves;
flat buttons of different sizes;
scissors;
needle and thread.

Buttons are sewn to the inside of each glove. They can be arranged randomly. Most importantly, the entire surface of the fabric must be filled. With the help of such a glove, a child can massage any part of the body for himself or other children.

Massage Mat

The equipment stimulates blood circulation well. To make it you will need a rubber base, plastic bottle caps, and nylon thread. The rug may be small in size. The child's legs must fit completely on it.

Work process:

plastic caps of different sizes are inserted into the rubber base (pressed into the structure);
in order to securely fasten the structure, they are pre-coated with glue;
The lids are fastened together with thread (each lid is rewound).

The equipment can be used immediately after manufacture.

Sports equipment for playing outside

In summer, physical education takes place in the fresh air. It is also necessary to equip a sports corner on the playground. Wood is often used for this.

It is not necessary to create massive structures. You can make sports equipment for physical education for kindergarten with your own hands in the form of simple stairs, labyrinths, supports, logs and much more.

Stumps that are dug into the ground are especially popular among children. The child walks through them as if through a labyrinth. Whoever failed to complete the task lost.

Making a simulator for children that develops the vestibular apparatus is also not difficult. Logs of varying thicknesses are perfect for this.

Manufacturing process:

supports (stumps, remains of logs, metal pipes) are dug into the ground at a certain distance from each other;
logs 1.5-2 m long are mounted on them using special fasteners;
After this, the structure is painted in bright shades.

To make it safe for children to walk, additional wooden planks are attached to the supports. Thick ropes are tied to their sides. They will be used as railings.

Another, no less interesting, is the web simulator. It has the following structure:

a metal pipe 2 m high (dug into the ground and concreted);
around it (at a distance of 1.5-2 m) pipes are dug in, the height of which is 50 cm.
special metal hooks are made on the surface of such structures;
Ropes are tied to them, and a kind of web is woven from them.

The child must reach its top. You must be careful, as the exercise machine can cause injury if the exercises are not performed carefully. Therefore, under such a “web”, special rubber mats are installed on the surface of the earth.

Svetlana Varavka

Target: manufacturing non-standard equipment from waste material DIY for physical education and use it in classes and games

Tasks: to create interest in non-standard equipment, involve teachers and parents in its production; develop creativity and imagination when using non-standard equipment; motivate children to be physically active through the use of non-standard equipment in independent activities

“The health and happiness of our children largely depends on the production physical culture V kindergarten and family...»

Offered to your attention DIY equipment to replenish the subject-development environment. At first glance, these are just crafts made by me and my parents, but in work they are indispensable assistants. Children's interest in various innovations evokes positive emotions in children and this tones the body as a whole. Co-production equipment activates parents and encourages them to cooperate with teachers.

The production of such manuals does not require large expenses. I mainly used a variety of waste material: everything that is certain there will be in any home from the category of unnecessary things. Minimum costs and time! The result is very bright, eye-catching aids. They help develop the muscles of the arms and legs, coordination of movements, accuracy, dexterity, and attention.

Non-standard equipment must be:

Safe

Maximum effective

Convenient to use

Compact

Universal

Technological and easy to use

Aesthetic

"Dumbbells"

Material: plastic bottles, a wooden stick for connecting bottles together, colored tape or electrical tape, peas (or other material for filling them).

Tasks: teach how to perform outdoor exercises with an object, to develop arm strength, to cultivate a love of sports.

"Sultans"

Tasks: teach how to perform outdoor switchgear with an object, outdoor games.

Use Cases: palm massage (rotation of the pencil barrel between the palms, massage of the fingertips, massage of the back and inner side of the palm.

"Bilboke"

Material: plastic bottles, string, chocolate egg capsules, thread, electrical tape, marker. Tasks: develop the eye, coordination of small movements, train the forearm and hands.

Use Cases: children throw the capsule up and catch it with a bottle.

If you caught it, well done!

"Sports cubes"

Made of plastic cubes, paper with silhouettes of a person performing various exercises.

Helps strengthen body muscles, develop general developmental exercises, attention, coordination of movements, and speed of reaction.

Use Cases: in independent play activities, organized educational activities, for working at home with parents.

"Get in the cart"

Target

"Miracle net"

Target: development of dexterity, skills of accurately hitting the target.

"Magic Bucket"- a target for throwing and collecting balls.

"Magic rings"

Tasks: teach how to perform outdoor control with an object, develop dexterity, coordination of movements, use in ATS, outdoor games

Material: chocolate egg capsules, cord, awl.

"Ribbons"

Material: multi-colored ribbons, rings

"Racks"

Material: linoleum pipe, paint

Tasks: teach children to step over, jump over, run through objects.

To move right and left sideways, straight; for throwing, throwing, rolling balls and playing football, for reference.

"Ring Throw"

Material: plastic bottles covered with colored electrical tape.

Target: develops fine motor skills, eye, coordination of movements.

"Motalochki"

Material: wooden and soft toys, braid and stick

Tasks: develop fine motor skills of fingers and dexterity.

"Masseurs"

Material: capsules from chocolate eggs, handles from 5 liter bottles, cord, awl; mittens or gloves, beads and buttons

Tasks: strengthen the muscles of the back, chest and legs.

"Massage paths"

Material: made of thick fabric, colored lids from juices, vegetable oil, milk, kefir.

Tasks: prevent flat feet; strengthen immunity; develop attention, thinking, intelligence.

"Sun"

Helps in development fine motor skills hands, teaches children to act on a signal. Children enjoy spinning and twisting the sun's rays.

Developing crawling skills in children, training the vestibular apparatus, strengthening the muscles of the trunk and limbs.

Upbringing correct posture, attention.

Usage: operating moments, hardening after nap, on physical education classes , individual work with kids.

Basic movements: finger training, developing muscle endurance, improving spinal flexibility, crawling, stepping, jumping, rolling a ball.

"Speed skis"

Material: Made from pasta bottles that are painted and wooden sticks.

To develop coordination of movements, physical qualities when performing sliding movements.

"Walkers"

Material: made from wooden blocks that are painted and clothesline.

Use Cases: designed to perform basic types of movement, to develop movement coordination, and for independent play activities.

"Badminton"

Introducing children to the elements of badminton, teaching how to hold a badminton racket correctly, preparatory exercises for Game,

learn to coordinate your movements, agility, intelligence.

Badminton rackets are lightweight and children can handle them easily. Playing badminton has a positive effect on vision.

"Magic Cap"

Material: hoop, fabric.

Used for organizing and holding surprise moments during matinees and entertainment for preschool children.

A game "Guess who got caught"

Children move around in all directions. On command they squat and close their eyes. The teacher covers one of the children with a cap. Children open their eyes and guess who is covered.

"Cords"

Usage: for exercises in balance, stepping, performing outdoor switchgear.

Task: development of flexibility, dexterity, coordination of movements, balance.

"Hit the target"

Material: Thick fabric, with holes cut out (circle, ball.

Development: Eye, attention, reaction speed, manual dexterity, movement coordination.

Usage: For throwing and hitting the target.

"Classics"

To develop coordination of movements and familiarization with numbers.

Outdoor game "Twister"

The driver throws the dice and, calling the player, says which color to place his foot or hand on, all players perform this task at speed. You can only occupy an empty circle. If all the circles of that color are occupied, the leader rolls the die again. The accepted position must be maintained until the next move is announced. A player who loses his balance or touches the floor with his elbow/knee is eliminated from the game.