Do-it-yourself body weight exercise machines. How to make homemade exercise equipment for home

In matters of survival, the development of body and spirit plays an important role, because what stronger man, the more chances he has to survive!

Of course, a physically developed, resilient and healthy body is just one of the components needed for successful survival! Useful knowledge, the ability to make the right decisions, good reactions, psychological preparedness, willpower and spirit, and many other parameters are no less important! In this article we will talk specifically about the physical component!

No the best way develop your own body than sports! You could even say this: regular exercise active species sports will have a 100% positive impact on your emergency preparedness and ability to survive. The most detailed results in terms of developing your own body can be achieved by doing iron!

Moreover, in the case of a survivalist, it is not so important for us to pump up a certain volume of biceps, to make relief press, participate in competitions for Mr. Universe, etc.

For a survivalist, the goal is generally just to become stronger, more resilient and acquire a body that can withstand any challenge! However, this does not mean that pumping up your arm to at least 40 cm in volume is bad or that we don’t want abs on our stomach! Lifting weights allows you to focus on the weakest areas of your body and strengthen them.

Weight training for a survivalist is only part of general training and in addition to bodybuilding, be sure to choose for regular classes other sports that develop endurance: running, swimming, cycling, boxing, etc.) This will strengthen you even more!

Personally, I am of the opinion that a person involved in bodybuilding, regardless of his goals (survival or otherwise), in any case should develop his body harmoniously, that is, work out the whole body, and not pump only the biceps or chest for days on end (for example) . However, for the purposes of survival in a variety of extreme situations, the most important are: the back and legs! After all, they are the ones who provide all-terrain capability with a heavy load during war or survival in the wild. In the conditions of the onset of BP, in order to quickly carry as much as possible of the still available food, drinking water and other goodies, it takes a lot developed muscles lower limbs and back. Therefore, it is definitely worth paying due attention to them.

Strength or endurance, what is more important for a survivalist? I think both! After all, you never know what exactly will be needed in a given situation. Will you have to lift a heavy log that is crushing one of the parts of your (or someone else’s) body or hang over the abyss for a certain amount of time!

Which optimal weight the body of a survivalist (meaning athletically developed; the presence of a large amount of fat as a method of survival is not considered in this article)? It’s quite difficult to answer this question, it all depends on the individual! One thing is clear that the muscle mass you have gained should not significantly deprive you of flexibility, agility, reaction, speed of movement (the development of these qualities is also worth working hard on and the more muscle mass you have, the more time you should devote to it).

Advice for anyone starting to lift weights is to train regularly (draw out a training plan and strictly adhere to it, because restoring your former shape is much harder than keeping yourself in good athletic shape). Correct technique performing exercises, a well-designed training system, proper nutrition- there is a key to success!

In this article, we also decided to collect a number of useful drawings of simulators! Indeed, not everyone has the opportunity to visit a gym, but if you have enough desire, you can always organize a rocking chair at home! All you need is a drawing of the simulator, welding, electrodes, and the material from which we will assemble the simulator - iron. Don't know how to cook? It's time to learn! A welder is a very good profession in a post-apocalyptic world.

Drawings of simulators for self-production:

Abdominal bench (collapsible) with adjustable inclination.

Often those who have already encountered the problem of excess weight know how difficult it is to get rid of extra pounds. The first thing that comes to mind is strict diets and grueling workouts. But few people are willing to waste their time, health and money, because trips to the gym are not cheap. Is there really no hope for ideal forms? Eat! IN healthy weight loss without leaving your home, the “Lose Weight” simulator will help you. You can make such a simulator yourself at home with your own hands.

What is a trainer

The idea of inventing the sensational simulator belongs to Nikolai Dolinov. This resourceful man built a structure that can easily replace treadmill, and jogging, and will even compete with going to the pool. It is interesting that the simulator not only replaces these types of exercise, but also combines them together, while leveling out the negative aspects associated with such physical activity. This approach helped the aforementioned inventor lose twenty kilograms in just two months. And this despite the fact that Nikolai Dolinov’s initial weight was about ninety kilograms. Agree, the result is very impressive! The most important thing is that Dolinov’s “Lose Weight” simulator is easy to do with your own hands, even for those who have little idea of this process.

Dolinov’s simulator itself looks like this - these are two ropes with a loop at each end. The device is attached to a wall or doorway using the hook included in the kit. That's all, actually. Such a light and compact design, and the results from training are amazing.

Most likely, everyone who became interested in the invention was asked the question: “How can you do it yourself?” It's not as hard as it might seem at first glance. Of course, the home analogue will be somewhat different from its patented version, but it is quite suitable for effective home training.

How to make a Dolinov simulator yourself

Let's start with the fact that you can purchase everything you need for the simulator at the most ordinary building materials store. The purchase is quite inexpensive, and you can easily make Dolinov’s “Lose Weight” exercise machine with your own hands.

You'll need:

Rope. When choosing a rope for a future simulator, give preference to cables with high strength. The required length is 8 m.
The belt is synthetic. The length of the belt should be 3 m and its width should be about 35 mm.
Dowel. Suitable plastic dowels - 3 pcs.
Hooks. The hook should have a cross section of 8 mm, with ends in the form of a half ring.
Blocks. The cross-section of the block should be 3 cm. We will need 2 blocks.
PP pipe. Pipe length - 50 cm, internal section - 20 mm.
Hacksaw for metal.
Electric drill.
Drill 8mm wide.

This is all you need to make Dolinov’s “Lose Weight” exercise machine with your own hands. Let's start production. Take the rope and cut it into two equal parts. It is better to singe the ends with matches or a lighter. Next, insert the ends of the rope into the blocks.

The next step: you need to put the pipe on the rope. Secure the pipe with a rope by twisting it into a loop. In order for the resulting structure to be strong and look more or less aesthetically pleasing, it is necessary to fasten the loop by stitching it with a thick thread. It is better to do this with a sewing machine, but since not every household machine is capable of sewing such a strong cable, you will most likely have to work with your hands.

In principle, the simulator is ready. All that remains is to drill a hole for a screw with a half ring in a suitable place and attach the simulator to it.

It is much easier to understand the essence of the process when there is a clear example of how to make a “Lose Weight” exercise machine with your own hands. The drawings, however, are not so important, because the design is simple.

How to use the trainer

Now you can start training. Before starting, you need to do a light warm-up. Several times you will be able to train on the floor in a lying position. To do this, lie on the floor, insert your arms and legs into the loops. You need to move as if you were riding a bicycle.

The advantages of training on the Dolinov simulator

Firstly, short-termism. For classes you will need from 5 to 10 minutes. Secondly, compactness. The exercise machine takes up minimal space and is easy to remove if necessary. And this despite the fact that you can make a “Lose Weight” exercise machine with your own hands.

As you can see, in order to throw off excess weight and stay in shape, you don’t need to exhaust yourself with ineffective diets and purchase expensive equipment. You can simply make the “Lose Weight” exercise machine with your own hands quickly and without leaving home.

Horizontal bar

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

Punching bag

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

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

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

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

Look at the prices of small dumbbells in stores! Why is there a whole dumbbell, one 10 kg weight plate costs more than $18! For what? This article describes how to make exercise equipment at home and inexpensively. Useful tips to make a whole one with your own hands Gym, you will find below. You will learn how you can not only make inexpensive exercise equipment, but also, if you wish, you can set up a small business selling high-quality sports equipment.

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

But there are also positive aspects, and they outweigh the above disadvantages. For example, all the basic “hardware” (barbells, dumbbells, benches, racks), and, if desired and with additional diligence, many other exercise equipment, can be made several times cheaper and no less high quality than expensive store-bought counterparts.

The most necessary equipment for a homemade gym

In order to make bodybuilding exercise equipment at home, you need to select those that will be as simple as possible in their design, the most reliable, and the most effective for building muscle mass. Almost all machines for building muscle and strength are built on the principle of lifting weights using specific muscles. But even when you come to a fitness club, you will see that many of the machines that are complex in their design are mostly used by beginners. And the most “curvy” guys spend most of their time doing exercises with barbells and dumbbells. When used correctly, you can load any part of the body. But for this you need to be able to select them different masses for certain exercises, as well as a bench with adjustable backrest.

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

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

And so the main thing that needs to be done home exercise machine hall of the house:

Types of vultures by form

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

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

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

The minimum weight of one dumbbell depends on the ability to perform basic exercises. It should be taken in such a way that it allows you to do 8 - 10 repetitions. For most people, 4 weight plates of 5 kg for dumbbells will be enough to start with.

4) a horizontal bar for the ability to be taken with a wide grip. You shouldn’t do it in a doorway, it’s better to do it on a wall or on a street;

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

6) a barbell rack with the ability to select a position for performing bench press and deadlift. Or two separate racks of different heights for the same purposes.

7) jump rope for cardio training.

punching bag.

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

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

Drawings of how to make exercise machines at home can be easily found online and downloaded; you can also view them directly on websites. It wouldn’t hurt to look at the exercise machines themselves in sports stores or fitness clubs for a more specific idea. Below are the simplest and most affordable options for how to make them or where to get them.

Should you make the horizontal bar and parallel bars yourself or buy them? How to choose a horizontal bar and parallel bars?

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

It is more convenient to order the horizontal bar and parallel bars online. They are of decent quality and will cost up to 60 USD. for both goods together. It is better to take a horizontal bar not for the doorway, but a wall one - it is more reliable and more practical. It is desirable that it is suitable for a wide grip. There are folding bars to save space and not get caught on them, but they are a little more expensive. You can also take a horizontal bar and parallel bars 2 in 1 - a design where it needs to be turned over to turn one into the other. This option will also save money. A good option to take a whole one wall bars, which will allow you to perform some additional exercises, in particular on the board for abdominal exercises. This will cost 2 times more, but has advantages.

How to make dumbbells and barbells?

The dumbbells were made by a mechanic I know from his materials in a “bubble” (but a long time ago)

The main problem when making barbells, dumbbells, barbell racks and benches at home is the availability of material. The fact is that the most affordable and suitable for this are steel and cast iron. Concrete is not suitable, as some people advise online. This is especially true for indoor gyms. In addition, the highest density of cement is more than 2 times less than the density of steel. Concrete is made heavier than cement only by adding steel shavings or something similar to it. That is, concrete is not so heavy, and can also crumble. You can make a good semblance of pancakes from it at home, unless you pour it into empty containers and not near the mold. And then, they will be much larger than steel ones, and it is difficult to create such containers that are normal in all respects at home. We'll look at this later in a separate article on how to do it. homemade exercise equipment on the street.

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

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

1) Place an advertisement in the local newspaper or post it on poles about the purchase of collapsible dumbbells, their parts, cast iron dumbbells and weights. You can buy all this much cheaper than even used ones on the Internet, if you find suitable customers. Some people use them to prop the basement door at home. The price must be offered more than for accepting scrap metal at the corresponding points, but less than for approximately 1 kg of such a pancake or used cast iron weights online. There will be no problem with this especially if the sellers of excess hardware are from a village or small town, elderly people, or drinkers. If there are extra offers, then you can resell all this without any problems at a higher price on an online classifieds site.

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

3) Take it from other places. For example, at some enterprise where there are a lot of “unnecessary” spare parts. Maybe one of your friends or relatives works on this.

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

At home, it is usually difficult to make a pancake yourself from a sheet of metal, or a bar from a round timber or pipe. After all, this requires tools and skills. The cheapest way would be to find a company that has a decent workshop with metalworking machines. There "for a bottle" in free time a mechanic can even carve a matryoshka doll. But it’s easier to pay a home worker or order such work from a special office. The work is not so labor-intensive and therefore relatively inexpensive (except for gas cutting of metal for pancakes). The main thing is to indicate the dimensions, and then just wait for the order to be completed.

How to make your own punching bag?

It’s not for nothing that a punching bag is one of the last on the list of the most necessary equipment for home gym. This is not because it has the lowest value. The reason for this is that making a punching bag yourself will not be as difficult as metal sports equipment. And the quality will be very good if you put some effort into it. We'll look at how to make a punching bag, but other types of punching bags are more difficult to make yourself at home, and they are less versatile.

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

A higher quality and best option is to sew a boxing bag. To do this you need to choose a good thick fabric. The best option would be tarpaulin or kerza. It must be of sufficient density, otherwise it must be folded at least in half. Next, this fabric is given to a seamstress you know (or a stranger for money). The matter is not very labor-intensive and will not cost much. It will be difficult to do this on your own without the necessary skills and a sewing machine.

The standard shape of a punching bag should be sausage-shaped and at least a meter long. The optimal option is at least 1.3 m. Although this is not only important, you also need to give it sufficient weight. You need to proceed from the capabilities of the material itself, the location of attachment to the rope, chain and the reliability of the bracket. You should also take into account your own weight and impact force, because you shouldn’t make it too heavy. It should weigh from 40 kg. The optimal weight will be 60-80kg.

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

How to pick up a pear. The easiest way is to attach the pear to the wall using a special bracket (as in the picture). You can purchase it in a store (it’s cheaper to order it online), or you can purchase a wall-mounted horizontal bar or even a wall bars with the ability to hook a pear. It is more profitable to choose a horizontal bar or a wall - this will help kill two birds with one stone. You can make the bracket yourself, but this requires welding.

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

Other Equipment to Create a Cost-Effective Home Gym

It is not difficult to purchase a jump rope. It certainly shouldn’t be made from rope that was lying around in the garage. If you failed to make a barbell, then many exercises will help to replace the expander. They come in different types - spring and rubber, differ in load force (more details here). It’s easier to find the right one in a sporting goods store than on the Internet using a photo. But you will have to get dumbbells, even collapsible ones, otherwise building muscle mass without weights will be difficult.

A good seat and arm rest (Scott attachment) for better biceps training can be made from an old chair with a back (as in the photo). To do this, you need to attach a board to the back of it to support your elbows at approximately 30°. To perform the biceps exercise, sit down facing the back of a chair with your legs apart. In general, our man’s imagination is limitless.

Read more about other available strength training equipment can be found here.

Let's sum it up

As you can see, in order to make exercise machines inexpensively and with high quality, you will have to work a little. But considering the current sky-high prices for sports equipment for many and the inability to visit fitness clubs, it’s worth it. The main problem is the material, and how to use it is the idea that arises. Where to get it is described above. If you set up a scheme for the production of equipment such as barbells, dumbbells, benches, then this will be a profitable business. After all, there will always be demand, and prices in stores are very high. And here the client is no longer so interested in ideal aesthetics appearance as practicality and accessibility.

You can build serious exercise equipment at home, mostly from wood. For example, this one:

If anyone is interested in how to make such a simulator with their own hands, please write in the comments. I will post drawings with descriptions of the details on the website or send them to you by email.

zdorovko.info

Do-it-yourself exercise machine for home and garden

For this purpose, we purchased a 6-meter profile 40 by 25, paint, primer and varnish. I made the exercise machine foldable so that it would be easy to store, simple and good. Well, now let's begin the manufacturing process.

First, we take the profile, cut it to size, in some we make curves using sandpaper, and in some we weld the ends.
Next, I took the 32nd pipe, made foot rests from it, a turner I knew turned out plugs with threads, then I brought them to the ends.

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

Welded into one...

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

Then we collect the ears, so to speak)))

I welded the base to the guide post.

I bought insulation for pipes at the store and put them on the blanks.
Everything needs to be covered with substitute leather. I also bought some material in the store, I don’t even know what it is, something between foam rubber and rubber.

This material was glued with glue and covered with leather with a substitute.
The rivets helped in this matter.
I made stainless steel plugs for the stops and polished them with GOI paste
Then came the paint and varnish work; everything was painted, or rather, first primed and varnished.

That's all. All the best and health.

xn--100--j4dau4ec0ao.xn--p1ai

How to make a machine with your own hands - for the abs, for the legs, for the back, strength, video.

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

After all, the weight of an Olympic bar and bumper plates can be the same as that of an ordinary homemade barbell with concrete plates. But people are drawn to miracle simulators, bright colors and good advertising.

It is worth noting that nothing will work for free. You will have to spend an adequate amount of money to make equipment and training equipment.

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

The most essential equipment for your home gym

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

Exercise equipment

Barbell. The bar can be made from a variety of materials; we will come to this issue later. For serious training, you will need plates for the barbell, it is advisable to have them in pairs, for at least 150 kilograms. Also, the barbell set requires a W-shaped bar. This type of bar is necessary for pumping up the arms and relieving stress on the joints.
Dumbbells, it is advisable that they be collapsible, as they will take up less space.
A bench press, preferably with an adjustable backrest. This bench is necessary for performing presses at different angles, flyes, pullovers and other exercises.
The horizontal bar and parallel bars are one of the most easily accessible exercise equipment. They are distinguished by ease of manufacture and availability of materials. The range of exercises is wide, so this exercise machine will perfectly complement the gym.
Power frame, will ensure your safety while performing squats, deadlifts and presses. A universal simulator that has a simple design and is distinguished by increased safety.
Roller simulator for performing various deadlifts. With the help of such a machine you can develop your lats and triceps well.
For cardio training you will need a punching bag and a jump rope.

Here is the most necessary set for bodybuilding and maintaining physical fitness in general.

What kind of sports equipment can you make with your own hands?

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

The barbell is a fairly simple exercise machine to make. For it you can use pipes and metal, and for pancakes stumps, home-made concrete pancakes, metal blanks, car flywheels and anything that can sit on our bar.

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

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

The horizontal bar and bars can be made outdoors, or wall-mounted for a room.

A jump rope is an affordable and inexpensive product, but a pear will require some work. The simulator will cost some money, but will last a long time.

What is needed for production

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

Barbell

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

Dividers that will separate the working surface for gripping and the place for the weights. For the dividers we will need 2 strong bolts or cut out 2 pieces of metal plate with a diameter of 50 mm. We drill out the center of the plates by 30mm, and we have ready-made separators; all that remains is to weld them onto the pipe.

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

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

To make the construction of the pancakes more durable and more beautiful, you will need to cover the pancakes with concrete enamel, this will provide protection from moisture, and concrete dust will not fall off them.

Dumbbells

To make dumbbells we will need: 2 pieces of pipe, pancake molds, locks. The manufacturing technology is the same as that of the barbell. It is advisable to do everything at once.

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

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

The power frame is a complex design that requires the use of precise drawings and a large amount of materials. So it should be dealt with separately.

Punching bag

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

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

Description of the manufacturing process, step-by-step instructions

Barbell

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

Dumbbells

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

Press Bench

The bench press will have a more complex design.

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

Punching bag

For the punching bag we need to choose the material. Best choice the tarpaulin remains. If you don’t have the opportunity and skills to sew a bag yourself, then it’s better to take it to a tailor shop. It should be warned that the upper ring is not sewn in completely, but rather that 4 gaps 1 cm long are placed. Carabiners will be placed on these gaps.

After the bag is ready, you need to start stuffing it. The density is determined for each person individually, but if you are new to the sport, then you should not fill the bag tightly in order to avoid injuries and allow your hands to get used to it.

Summarizing

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

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

Comparison of the cost of the materials used and the cost of purchasing a new simulator

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

Now let’s look at the average prices for new inventory:

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

Difficulty of manufacturing

The complexity of making such simulators depends on your abilities and imagination. If you have a significant lack of skills, you can use the services of professionals. According to calculations, this could cost approximately another 10 thousand rubles, but when compared with the amount for branded equipment, you will still be able to save in the end. But if you still decide to do everything yourself, you will receive a set of useful skills that will be useful in the future for expansion gym.

Safety of use

It is worth noting that even the most modern exercise equipment can cause injury. Worth remembering Golden Rule bodybuilding “There should be moderation in everything,” which means, work carefully on the technique, and the weight of the burden will gradually increase on its own. Therefore, the likelihood of getting injured depends primarily on you.

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

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.

Not just spirit

A healthy body is also necessary for a developed mind. Physically undeveloped outstanding scientists, engineers, creative intelligentsia, top managers and businessmen are the exception rather than the rule. Leo Tolstoy at 60 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 - a 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: Home problem 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 this 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: A 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

A special type of sports equipment is benches for hyperextensive exercises. Their goal is to achieve leanness and flexibility without gaining excessive 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 hyperextension bench 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 link at 45 degrees. Thanks to the optimal distribution of operational loads, it was possible to make a projectile on which you can do exercises with weights of more than 100 kg, from a 50x50 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 little by 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.

Find out how you can design the perfect exercise machine for developing all the muscles of the body at home with minimal money.

The content of the article:

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

Of course, many simulators are very difficult to make, although theoretically possible. Let's take a treadmill as an example, which you can also make yourself, but this will require serious financial and time investments. Perhaps, if you want to have this cardio simulator, it is easier to buy it. But some types sports equipment and the shells can be made independently. After reading this article, you will learn how to make a simulator with your own hands.

Creating exercise equipment for your own gym

In order for you to be able to effectively engage in bodybuilding at home, you will need not the most sophisticated equipment and a few sports equipment. They can be made independently if desired. If you go into the gym and pay attention to the people training there, you will often see beginners occupy the machines, while more experienced athletes actively work with barbells and dumbbells.

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

If we talk about dumbbells, then it is much easier to make a couple of collapsible equipment yourself, and in this case you will 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 rack for the barbell, and here you can make one with the ability to change its height, or two. In the second case, the height of the racks should be designed for performing bench presses and deadlifts.

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. The last product to consider is a weight belt. At a certain point, it will no longer be enough for you to work only with own weight body on the horizontal bar and additional load will be required. In this situation, the best solution is a belt.

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

Grif.
A pair of dumbbells.
Universal plates with the same mounting hole for barbells and dumbbells, although you can make them separately for each of the implements.
A horizontal bar, preferably wall-mounted or outdoors.
Wall beams.
Bar stand with adjustable height or two fixed ones.
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 simplest equipment and find out how to make these exercise machines with your own hands or where you can get them.

Bars and horizontal bar

Making a strong and safe horizontal bar yourself and installing it indoors is quite difficult and quite expensive. Thus, we can recommend purchasing parallel bars with a horizontal bar in an online store. Installing a horizontal bar outdoors is also not the best solution, since you will not use it in winter, but it is necessary to carry out training. 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 installing it in a doorway. In this case, you can safely use a wide grip. In order to save space, it is also worth taking wall-mounted bars. However, there is also the option of a horizontal bar and parallel bars, so to speak, 2 in 1. You can even take a wall bars, which has its advantages, but this equipment will cost more.

Barbell and dumbbells

To make dumbbells, barbells and racks you will need materials and this is the main problem. Sometimes you can find recommendations online about the possibility of using Concrete for making 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 this should also be kept in mind. Here are some tips on how you can purchase this material as cheaply as possible:

Place advertisements in the newspaper of your city about the purchase of old dumbbells, barbells and weights. There is a high probability that these sports equipment are in someone’s basement and are not being used.
Visit a scrap metal collection point.
Seek help from relatives or friends who work at the enterprise.

By the way, you will most likely still have to contact someone working at the enterprise. This is due to the fact that making pancakes and vultures at home is quite difficult. Enterprises have special machines and the process of making pancakes or bars will be significantly simplified.

Punching bag

Compared to others necessary equipment, making a punching bag is the easiest way. As a material, you can use ordinary shopping bags (at least three pieces). After that, insert them into each other, and all you have to do is 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 compared to iron. The length of the punching bag should be about 1.3 meters, but you probably know its shape. You can fill the pear with sand or small wood sawdust. You can attach the pear to the wall, but for this you will need to make a special bracket. The best option seems to be attaching it to the horizontal bar.

Other sports equipment

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

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

Today we talked about how to make simple exercise machines with your own hands. But if desired, you can make more complex ones. Moreover, in many cases you can even get by with wood for this, although metal structures are much more reliable. You can find a large number of drawings on the Internet various types simulators and the whole point is just the availability of free time and materials with machines.

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