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 be interested in how to make equipment for a home gym with their 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.
You can also make such sports equipment with your own hands 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 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 shape. 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 involves more weight than dumbbells, 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 should 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 the 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;
- At the 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, children's bicycle or large toy is quite suitable. The second necessary part is a metal tube (you can also use a 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
Modern man lives at a frantic pace. Constant haste, the desire to prove one’s worth, a fierce struggle for a place in the sun. Sooner or later, this crazy race leads to emotional burnout. You can effectively cope with stress and emotional overload through physical activity. Due to my busy schedule, there is almost no time left for training. But no one is stopping you from taking care of your health yourself and making a couple of exercise machines for your home gym with your own hands.
Advantages and disadvantages
The advantages of making sports equipment yourself are obvious. It is possible to adjust the projectile to the dimensions of a specific room. Weights, barbells, dumbbells and benches can be made from scrap materials lying around the country house. If desired, more complex equipment can be manufactured. Even if the family spends the summer in the city, there are probably friends who have a dime a dozen of unnecessary shops and metal structures.
There is no need to spend cosmic sums on the purchase of equipment, and the cost of fastening materials or weights for the barbell will cost adequate money. Many amateur athletes claim that making exercise equipment at home is quite possible.
Beginning athletes see the downside of this idea in the time investment.
After all, you will have to tinker with it yourself. There are fears that while you are doing the exercise machine, all desire to exercise will disappear. You can compensate for this shortcoming by turning to friends or acquaintances for help.
A more serious disadvantage of this idea is the need to purchase electric welding equipment (if you plan to install a power frame). However, such devices are sold not only in expensive specialized stores, but also through bulletin boards. Nobody bothers you to go to Yula or Avito, contact the seller and purchase the necessary tools for real money.
When all the pros and cons have been thought through, you can begin the preparatory work.
Preparatory stage
Before you set up your own sports corner for your home, you should determine what exactly is supposed to be put there.
Standard equipment includes a barbell, dumbbells and a pull-up bar. A wall bars are hung on the wall, and a punching bag is attached to the ceiling.
T This equipment is conveniently placed in one corner of the room and does not take up much space. Yes, and you can set up such a gym in a few days.
If space allows, the “standard set” can be supplemented with various benches - for various bench presses, back and abs, power racks and roller trainers. Here you already need a diagram of the location of the exercise equipment in the room: sports equipment must be located so that those exercising on one apparatus do not touch others.
Blueprints
After a schematic representation of sports equipment, a drawing of future structures is drawn up. As a basis, you can take the dimensions of store-bought exercise equipment, adjusted for the dimensions of your home. Thus, it is possible to design a three-legged exercise machine consisting of a barbell rack and a bench. The stand has holders for sports equipment. In addition, safety chains or cables should be provided that will keep the projectile from falling and protect against absurd accidents.
A three-legged simulator is designed in a similar way. Standard projects include a transformable bench that can be used for both bench press and abs. However, it is not easy to make such a design, and there may only be enough space for a compact version of an inclined bench. Everyone determines its height independently.
To find out this indicator, just measure the length of your leg from the heel to the inner bend of the knee.
One of the most difficult options is designing a roller simulator. After all, the drawing should include the height of the simulator, the length of the tensioner, and the length and width of the bench. In the diagram, you should note the location of 2 rollers on the top of the U-shaped profile.
To an inexperienced sports fan, designing exercise equipment may seem incredibly difficult.
Therefore, it is worth starting with simple designs like an incline bench for the press.
As a rule, the drawing specifies the basic parameters of the future projectile and provides 2 foot rests. Moreover, the lower stop must be made adjustable, and the upper one must be removable. When the athlete decides on the equipment of his home gym, he must make markings on the floor in accordance with the selected dimensions of the exercise equipment. This will allow him to make sure that the sports equipment will not interfere with other family members.
What can be built without calculations?
If you don’t have time to make drawings, you should pay attention to “fast” sports equipment. For example, to create a step platform you will need one sheet of chipboard. It is cut into 3 parts, which will then turn into the upper platform and support posts. The dimensions of the first are 50x100 cm, the dimensions of the second are 50x30 cm. All parts of the step platform are firmly fastened with self-tapping screws.
Without any tricks, an ordinary flat bench or a so-called two-support exercise machine is constructed: two metal profiles and an upper plane made of wood or plywood.
Another problem-free exercise machine is considered to be a wheel for pumping up the abs. It is made from a baby stroller wheel and a metal profile with threads at the ends. The profile is cut in half, the ends are inserted into the holes of the wheel. The resulting handles are firmly secured with nuts, a rubber hose is pulled from both ends, and electrical tape is wound over it.
How to make exercise machines for pumping muscles with your own hands?
The project has been selected, drawings have been drawn up. All that remains is to select the necessary materials and get to work. For the manufacture of barbell racks and bench supports, a metal profile is required. The neck of the bar is made of a metal pipe, the separators are made of two strong bolts or metal plates. The neck locks are ready-made spring locks, but you can make them yourself from 2 pieces of pipe. A hole must be drilled in each and secured with a bolt.
Pancakes are made from concrete, which is first poured into a mold made of boards and metal. After this, the structure is reinforced with wire. When the concrete has hardened, it should be coated with enamel. The structure will become stronger and will look aesthetically pleasing. To create collapsible dumbbells you will need 2 pieces of pipe of the same length, locks and pancake molds. Ideal for bodybuilders or arm wrestling fans.
If you plan to create a simulator, you should take a closer look at designs that can load different muscle groups or perform several exercises at once.
One of these simulators is considered to be a unit on which you can pump up your abs, do pull-ups and do push-ups. The latter is ideal not only for strengthening the biceps and triceps, but also for improving muscle tone in general.
To make such a design, you will need to complete the following steps.
- Buy several metal pipes with a round and square cross-section, a sheet of chipboard, foam rubber and cladding material (for armrests and back support).
- First you should prepare pipes with a square cross-section. To work, you will need two segments of 40, three of 55, two of 65 and one of 75 cm.
- Then pipes with a round cross-section are cut. The length of one piece is 75 cm, the next two are 20. And then another 6 pieces are cut, 15 cm long.
- All parts must be welded into a single structure.
- Rectangles are cut out of chipboard - future armrests and back support. Foam rubber is immediately glued to them and covered with the selected fabric, and then the parts are attached in the right places.
The wooden surface of the benches should be sheathed according to the “pie” principle. First, microporous rubber is laid (thickness - 12 mm and above). A layer of furniture foam rubber with a density of 45 and a thickness of at least 8 mm is laid on it. Then comes the turn of 7 mm padding polyester. The upper part is decorated with jeans or any other dense material. The first layer is glued to the board using superglue or a glue gun. The remaining layers should be carefully tucked in and pinned with a furniture stapler. Cheap and cheerful.
It should be remembered that in accordance with sanitary standards, such lining should be changed once a year.
Only micro rubber remains unchanged. The simulator is ready, you can practice.
A more complex option is to create a roller simulator. However, if you wish, you can make it:
- Assembly of the simulator begins with a pallet;
- Vertical racks with rollers are attached to the installed pallet;
- attach a block for the cable;
- assemble a basket for the load (even battery sections are suitable as a working weight);
- they make a power frame - first it should be assembled with bolts, and when the smooth movement of the load is set, the rear rack must be welded;
- the upper part of the frame is mounted from a U-profile, on which it is very convenient to attach blocks;
- 4 blocks should be installed on the profile, 2 of which should be placed directly above the cargo basket.
Then proceed to assembling the upper part of the simulator:
- they make a frame with racks for the barbell, which can be adjusted in height;
- the base of the lounger is welded to the frame;
- at the other end, a U-profile is installed as a vertical stand, on which a moving part of the simulator is assembled, intended for working out the legs and back;
- The 2 parts should be connected at the bottom;
- To prevent the machine from collapsing under load, you need to add a stop.
The operating principle is as follows: the cable is passed through the basket block. One end of it goes to a block with a pressure roller (a regular ball bearing) and is attached to the pipe, which makes it possible to pull the upper block, loading the arms and trapezius. The other end goes down, passes through the lower block under the bench and connects to a device that allows you to train your legs and back.
The bench is made of boards, the width is chosen arbitrarily.
The board consists of 2 parts, which are connected using a door hinge. One of the parts is adjustable in height, the second is attached to the frame. The surface of the bench should be covered with leatherette or foam rubber.
Creation of models for the prevention of back diseases
Health exercise equipment for the back is characterized by its simple design. For example, Evminov’s simulator is a pine board equipped with fastenings and locking handles. The device should be secured so that you can change the angle of inclination - this will allow you to stretch your back muscles with any intensity.
The Sobolev multifunctional exercise machine allows you to stretch your chest, back and oblique abdominal muscles. It is a metal frame with soft bolsters that are attached to the leg clamps and support for the back (abdomen). It’s not difficult to make, but to assemble the frame of the simulator, you need to use electric welding equipment.
If you have to work at a computer for a long time, it is worth designing a Tolstunov seat. The simulator consists of a wooden seat, one support point and a base that holds the entire structure. The exercise machine does not need to be fixed on a regular chair, and sitting on it improves blood circulation and trains the short muscles of the spine.
Razumovsky's simulator is more difficult to construct. It is also made of wood, but turning the rollers requires skill with a lathe.
However The Akhmetov simulator is considered the most difficult to design and install. This biokinetic device consists of a durable frame to which movable hand and foot supports are attached, and the movement itself on the simulator resembles the running of a wild cat.
Before making this design yourself, you should learn more about the principle of its operation from sports medicine doctors.
Any person who wants to improve their body cannot do without a well-equipped gym or. What to do if modern simulators cost a lot of money. There is a way out: you can make all the exercise machines yourself with your own hands.
How to make a strength trainer with your own hands
The equipment of the average gym consists of a certain set of simulators responsible for the development of certain muscle groups. Where to start working on equipping your own rocking chair? In this example, we’ll look at how to make a strength training machine for your home—a bench press bench.
To make the frame structure of the bench, we need a metal strip 4 mm thick and 40 mm wide, a profile pipe with a wall thickness of 2 mm and a metal corner 32 mm.
For the rack holding the weight we use 40x40 pipe, for connectors 30x30. For the bench itself we use a 40x40 pipe. We use a corner to make the seat and backrest.
We will also need measuring instruments and tools for independent metal processing. First, you need to prepare a workpiece, that is, cut the profile pipe and angle into pieces according to the drawings, as well as make all the necessary drillings. Where to get drawings of simulators for self-production is shown in the video below.
DIY sports equipment: drawings
After preparing the material, we begin to initially assemble the parts with our own hands. All connections that will be loaded the most are welded.
Connections intended for adjustment are secured with bolts. Then the structure of the future shop will be primed and painted. The steps described above are shown in the video:
Next, according to the diagram, we carry out the final assembly of the bench. It is necessary to make the load-bearing part of the seat and backrest yourself and secure them to the frame of the bench. To do this, you will need two 20mm thick USB panels, cut to the dimensions indicated in the drawing, pieces of foam rubber of similar sizes and leatherette for upholstery. All actions are shown in the video:
DIY gym - drawings of strength training equipment
As you can see, making a Hyperextension simulator with your own hands according to the drawings is quite simple and exciting. An important factor in this process is a correctly drawn up drawing diagram.
The performance properties of the product depend on this. If you have any questions about the method of making a bench press bench or want to clarify the dimensions of the design parts, all explanations on the power frame and drawings are described in this video:
Are you interested in other ways to make an exercise machine with your own hands, for example from a bicycle or a treadmill? Write about it in the comments.
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.
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! The “Lose Weight” simulator will help you in healthy weight loss without leaving home. 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 has built a structure that can easily replace a treadmill, jogging, and 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 I do it myself?” 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 approximately 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 dense 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” simulator with your own hands.
As you can see, in order to lose 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.
