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. You will find useful tips for making an entire gym with your own hands 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 (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
To make bodybuilding 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 of different weights for certain exercises, as well as a bench with the ability to adjust the 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 allow you to perform bench presses, deadlifts and put the barbell down during rest between exercises. But even if you have a partner, if you do a gym at home , then it will be difficult to completely manage without a stand . 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.
So the main things you need to make a home gym at home:
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. You can see how to do it with a detailed description.
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.
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 exorbitant 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 it will be a profitable business. After all, there will always be demand, and prices in stores are very high. And here the client is no longer as interested in a perfect aesthetic appearance as practicality and accessibility.
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 Olympic 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 of strength sports.
Exercise equipment
- Barbell. The bar can be made from a variety of materials; we will come to this issue later. For, 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.
- , it is advisable that they be collapsible, as they will take up less space.
- Press Bench, preferably with an adjustable backrest. This bench is necessary for performing presses at different angles, flyes, pullovers and other exercises.
- , one of the most easily accessible exercise machines. 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 trainer, to perform various pulls. With the help of such a machine you can develop your lats and triceps well.
- For you will need punching bag and.
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, we can also produce a fitness room of the latest 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 reinforcement 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 product is affordable and not expensive, but the 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.
Separators, which will separate the working surface for gripping and the place for the pancakes. 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.
Power frame, the design is complex and 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 with 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 neck, we take a blank pipe, We 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 material, in the form of a square metal pipe, and make blanks from it. We need to consider the design and dimensions. Our piece 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. The best choice remains canvas fabric. 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, if properly cared for and not exposed 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 expanding the gym.
Safety of use
It is worth noting that you can get injured even with the most modern exercise equipment. It is worth remembering the golden rule of bodybuilding “There should be moderation in everything,” which means, carefully work on the technique, and the weight of the burden will gradually increase on its own. Therefore, the likelihood of getting injured depends primarily on you.
Today, stores sell any sports equipment. But, seeing the price of it, the thought of making it yourself appears, especially if your hands are in order. One ten-kilogram weight plate costs more than $18, not to mention serious equipment. Making home exercise equipment is not difficult; if you wish, you can even put production on stream by opening your own business.
Homemade simulators are not much different in functionality from factory ones, the main thing is desire. Of course, you won’t be able to make homemade exercise machines without spending a lot of money: you need to buy hardware for fastening, a metal pipe, etc. But the price in this case is not commensurate with what is asked for purchased analogues.
It will not be possible to make complex exercise equipment at home such as treadmills, bicycles and rowing structures, but the simplest ones: benches, racks, barbells will not be difficult.
To assemble a homemade bodybuilding exercise machine, you need to choose the ones that are simple in design, effective for building strength and muscle mass, and reliable. Exercise machines are made according to the general principle - lifting weights using specific muscle groups.
In the fitness center, you can see that novice athletes train on simple machines, while experienced guys devote most of their time to training with barbells and dumbbells, which, when used correctly, make any part of the body work. To do this, you need to choose the right exercises and weight.
But you also need a bench press, preferably with an adjustable back.
You can’t do without parallel bars or a horizontal bar - homemade exercise equipment that is even easier to make than the metal equipment described above.
It is worth considering a design for hanging homemade weights, without which it is impossible to build muscle mass. A backpack will be suitable for this, but the weight distribution will be incorrect. Something can be attached to the legs, but it is inconvenient to train with this something. The right choice would be a belt.
Conclusion: for regular serious exercise at home, you will need the homemade exercise equipment listed below.
What types of vultures are there?
- Barbell bar. They come in different forms, and you definitely need at least one at home. A long standard straight bar weighs 20 kg, a short one weighs half as much (it is advisable to have one). The choice between EZ-shaped and W-shaped bars depends on the exercises you choose to perform. A homemade neck is made from a pipe, so it differs from the standard parameters.
- Two dumbbell bars, the ends of which are threaded for a large nut.
- Pancakes. For beginners, provided that the holes for barbells and dumbbells are universal. There are enough of them: 4 five-kilogram pieces, 2 ten-kilogram pieces, 2 twenty-kilogram pieces. This is ideal, since pancakes are more expensive than other equipment. In the worst case, you need identical loads that are hung on the dumbbell and barbell. The weight of the dumbbell is determined based on the ability to perform 8-10 repetitions of each exercise. As practice shows, for beginners, 4 five-kilogram weight plates are enough for dumbbells.
- For a homemade exercise machine - a horizontal bar, the wall or street options are preferable, rather than in the doorway.
- The beams are the same as wall beams, which are easier to install.
- You need to have two separate racks: one for bench presses, one for deadlifts, or one with the ability to choose positions.
- A jump rope that is needed for cardio training.
- Punching bag.
With these homemade exercise machines, you can set up a full-fledged gym at home.
Where to find exercise equipment
As mentioned above, you can buy exercise machines or make them yourself. You will have to go to sports stores to at least see them and have an idea of what you have to do.
There are no problems with drawings of homemade simulators - they can be easily found on the Internet or use those presented below.
Buy bars or use homemade ones
The issue is controversial: some recommend buying it in a store, others advise building a homemade exercise machine, which is cheaper and not inferior in reliability. Proponents of purchased equipment give the following arguments: parallel bars and a horizontal bar together cost up to $60, but homemade exercise equipment will also require materials, i.e. You won’t be able to win much in terms of finances. It is advisable that the horizontal bar be suitable for a wide grip. The bars are made folding - they are the preferred option because they do not take up much space. However, they are more expensive.
Another solution is to buy parallel bars and a horizontal bar of a 2-in-1 design or a wall bars, on which you can do additional exercises (it comes with an abdominal board). They cost twice as much, but they also have more advantages.
Making a homemade barbell and dumbbells
The most difficult thing you encounter when making homemade exercise equipment at home: benches, racks for barbells, barbells, dumbbells, the lack of materials - cast iron and steel.
Concrete, which is also sometimes recommended, will not work well because the density of concrete is half that of steel. In addition, it crumbles and does not look aesthetically pleasing. Well, buying steel is expensive, especially new round timber and sheets.
Where to find the material:
- You can place an advertisement in the newspaper about your desire to buy parts of collapsible dumbbells and weights. Or stick them on poles. You can buy this much cheaper, because someone uses them to prop up doors. To negotiate with the seller, you need to quote a price higher than at scrap metal collection points, but less than what it costs (used) on the World Wide Web.
- Go to metal collection points, where older people often bring unnecessary pieces of hardware. Suitable material can be selected here at competitive prices, and it is even possible to exchange double the amount for another “ferrous metal”.
- Ask friends and relatives. Maybe someone will want to happily part with unnecessary sports equipment.
If you don’t have the skills, it will be difficult to make a neck from a pipe and a pancake from sheet metal at home, but you can contact a mechanic at a company with metalworking machines, who will turn out everything you need for a small price.
Homemade exercise machine for home – punching bag
This homemade simulator is easier to make than those that have been described so far. With some effort in manufacturing, you can get a pear of acceptable quality. The easiest way to make this homemade exercise machine is to use a shopping bag made of polypropylene or jute fabric. You will need 3 bags. The bags are inserted into one another, stuffed and wrapped with electrical tape or tape to give shape and strength. The bag can be sewn from thick fabric: tarpaulin or kerza. If you don’t have the appropriate skills, give the fabric for sewing a pear to a seamstress - it’s inexpensive. The length of the pear, shaped like a sausage, is at least a meter, or even 1.3 m. Not only the dimensions are important for a homemade exercise machine, but also the weight and fastening (bracket, rope, chain).
You also need to take into account the strength of your blow. The optimal weight is 60-80 kg, and the minimum is 40 kilograms.
Fine sawdust (tyrsa) and sand are suitable as fillers. It’s expensive to buy a special filler to make the walls soft, so it’s easier to wrap the pear with rags, of which there are plenty in the house, or foam rubber.
How to attach the pear:
- It is easier to do this using a bracket, as shown in the figure. A wall-mounted horizontal bar and a wall bars are suitable for this. You can make the bracket yourself if welding is available.
- Attaching a homemade pear to the ceiling is problematic. If a pavilion or a separate room is allocated for classes, it is tied to a beam or other ceiling structure. In summer, a strong tree will help solve the problem. You need to take into account that boxing requires space.
Video: DIY punching bag
What else do you need for a home gym?
A jump rope is an inexpensive but useful piece of equipment, so it’s worth having one in your home gym. If there is no barbell, replace it with an expander: rubber or spring, which differ in the strength of the load given. They are not expensive, so you can just buy them in the store.
It is proposed to make a hand rest from an old chair (as in the picture), for which an elbow rest is attached to the back side at an angle of 30 degrees. When performing a biceps exercise, sit with your legs apart, facing the back of a chair. Having shown imagination, which knows no bounds for our people, it is easy to come up with other options.
Bottom line
As it became clear, you can design homemade simulators with a little effort. And it’s worth it, considering the “astronomical” prices for factory sports equipment. If the material is available, then you can even set up a business, since there is and will be a demand for homemade equipment. More and more people are joining sports who think about health, and aesthetic appearance is not as important to them as the availability and reliability of homemade exercise equipment.
Video: Gym at home
In matters of survival, the development of body and spirit plays an important role, because the stronger a person is, 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!
There is no better way to develop your own body than sports! You could even say this: regular participation in active 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, make sculpted abs, participate in Mr. Universe competitions, 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 the overall training and in addition to bodybuilding, be sure to choose other sports that develop endurance for regular exercise: 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 PD, in order to quickly carry as much as possible of the still available food, drinking water and other goodies, very developed muscles of the lower extremities and back are required. 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 an abyss for a certain amount of time!
What is the optimal body weight 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). The correct technique for performing exercises, a well-designed training system, proper nutrition are the keys 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.
There is hardly any need to say once again that a healthy lifestyle is good. Many of us have sedentary jobs, which contribute to deterioration of posture and appearance in general, and there is no time for fitness. However, you can exercise at home. This requires almost no special equipment. Although, if you have a desire, you can make an abdominal exercise machine with your own hands. This will help strengthen your core muscles. But let's talk about everything in order.
General concepts and information
We can say with 100% confidence that the core muscles can be pumped up without exercise machines or any equipment. This is true. For example, for this purpose there is a horizontal bar with which we can raise our legs while hanging. An effective exercise, however, requires a certain base. It is enough to find a suitable support for your legs, and you can start pumping your abs on the floor. All this has been known for a long time. But the fact is that making it yourself will help increase the effectiveness of training and the level of comfort. These are quite important factors that should not be ignored. Now let's move on to the practical part of this article and understand the main points.
What is a "Roman chair"?
You've probably heard about this popular simulator many times. In general, it has quite a lot of names: “Roman board”, “Roman bench”, etc. But, regardless of this, the design is the same everywhere, and, therefore, the same muscles work.
According to legend, a similar athletic equipment appeared in Rome. It was the gladiators who began to use it first. Maybe this is true, maybe not, no one can say for sure today. But in any case, we will try to make a similar abdominal exercise machine with our own hands. There is nothing complicated about this. You need a certain tool and material. But let's talk about everything in order.
Preparatory work
The design presented in this article assumes use by an athlete weighing no more than 90 kilograms. If you weigh a little more, then the frame should be made of thicker corners and larger diameter pipes. As for tools and materials, you will find almost everything in your workshop. If you don’t have something, you can ask your friends or neighbors for it, or, as a last resort, rent it.
As for the material, to make a “Roman chair” we will need 3.5 meters of board or fiberboard 1000x400 cm, some dense foam rubber, as well as fasteners (nuts and bolts). The tools needed are approximately the following: a drill with drills, a grinder and a welding machine. Another important point: you will need drawings of the simulators. This will help you stick to the dimensions as much as possible and comply with the design features of the projectile.
Assembly work
Well, now let’s proceed directly to assembling the unit. In most cases, it makes sense to make it 50-80 cm high. In this case, to give stability to the projectile, it is advisable to tilt the front post outward. The length of the bar for attaching the legs is fixed directly under the athlete. Since everyone's height is different, it is advisable to make it adjustable. Some drawings of simulators imply rigid fastening, others - hinged, that is, movable. The length of the legs of the simulator is selected individually and can vary from 40 to 70 cm. It is impractical to make legs that are too high. It is better to stop at 50-60 cm. It is advisable to put rubber pads on the ends of the pipes, which will slightly increase stability. It is better to further strengthen the central pillar with a gusset. All metal parts of the frame are connected to each other by welding.
How to make a simulator: important details
If you have never done welding before, you can either entrust this process to a specialist, or try to do everything yourself. But it is advisable to train on some scrap metal. Please note that the board of the “Roman chair” consists of several parts, due to the angles of inclination. It is better to screw it to the base using bolts. The bolt must go through the board, pipe and fastening strip. Such a connection will be very reliable, but you still need to periodically tighten the nuts.
What you still need to do is cover the footrest bolsters with foam rubber. This is necessary so that nothing puts pressure on the limbs during the exercises. Actually, you can also lay foam rubber under the board and cover it with some suitable material. In general, the projectile is ready for use.
and everything about him
A device called a gymnastic roller appeared quite a long time ago. It is very simple in design, but despite this, it is very effective. Of course, when working with a gymnastic roller, not only the abs work, but also some other muscles. However, many athletes use it as a tool for working the core muscles, and it does this job really well. Today there are various designs of gymnastic rollers. In particular, the number of wheels changes, which ensures high stability. As for manufacturing, you can make such a basic simulator yourself very quickly. Let's see exactly how.
Assembling a gymnastic roller
So, the key element in our case is one or more wheels. Their diameter should not be less than 10-20 cm. In addition, it is important to choose an option that would allow you to conveniently place the brushes so that they do not touch the floor during exercises. Another option is to remove the wheel from a stroller or bicycle. This will be a completely normal decision. By the way, it is advisable to take two identical wheels at once, which will allow you to more effectively maintain balance during work.
You will also need a pipe. Its length should be about 30 cm, and its diameter should be approximately 3-3.5 cm. As for the material, there is not much difference; you can give preference to both metal and plastic. In any case, these turn out to be quite durable and reliable. In our case, the pipe plays the role of an axle and must fit the holes of the wheels.
Homemade abdominal exercise machine: reviews
Today you can see a huge number of reviews and recommendations from home craftsmen regarding the manufacture of athletic equipment. So, abdominal exercise machines are not the last place on this list. For example, there are a lot of instructions on how to make homemade exercise machines for pumping up the core muscles. Reviews note that the easiest and fastest option is a gymnastic roller. And the most difficult of the apparatuses is considered by many to be a full-fledged bench or “Roman chair”.
If we talk about something mediocre, then knowledgeable people recommend a prefix for In general, in reviews of amateur athletes, there is always advice to make such equipment yourself, rather than buy it. Especially if you work out at home.
Basically, now you know how to make an abdominal exercise machine with your own hands. There is nothing complicated in this process, the main thing is to have desire and patience. If something goes wrong, try again, and you will be able to create a decent and effective simulator.
