DIY walking trainers drawings. Multifunctional trainer
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.
Strength training is needed by people who not only want to gain muscle definition. They are an integral part of fitness programs, as they help reduce weight, develop and strengthen muscles and bones. To achieve the first result, you can even train at home several times a week.
A home multi-station (or fitness station) is no less effective, reliable and durable than its counterparts from fitness clubs.
Its peculiarity is the combination of several simulators into one. They are characterized by greater versatility in compact sizes. It can work many muscle groups. Even for beginners, the machine’s settings are clear and convenient, which simplifies training at home.
Multistation for home BodySolid-PHG-1000
Strength training equipment for home is not only kettlebells, barbells, and dumbbells, although they are the first to come to mind. These are those sports equipment that belong to the group of free weights and have been popular for many centuries. They are effective, but require attention - an awkward movement can easily lead to serious injury. In this case, strength training equipment will help you get into shape without damaging your body.
Homemade exercise machine in the garage
Three types of strength training equipment
- First. Homemade. They are designed for practicing at home. Therefore, their main characteristics are compactness and low weight.
- Second. Fitness class strength training equipment. Most often found in small gyms. They have a large number of workstations that allow you to train different muscle groups. Such exercise machines are designed for heavy loads. They can also be installed at home. These are the multistations we are talking about.
- And the third type is professional strength training equipment. They are designed for large gyms. Loads on them can reach hundreds of kilograms, so they are very durable and have a smooth ride. Such simulators are most often used to perform one exercise on specific muscles.
Professional multistation for halls Inspire-M4
The design of the simulator allows you to accurately adjust the technique of the exercises performed, directing a person’s movements along one correct trajectory. Training on such a simulator takes place without the risk of injury.
For example, the Adidas ADBE-10250 fitness station has several workstations: overhead row, butterfly, chest press, biceps desk, leg unit and rowing row.
Equipped home gym with multi-station
The next group is simulators with a free trajectory. They differ in that they do not limit freedom of movement during exercise, allowing maximum activation of muscle function. Such sports devices are suitable for experienced athletes, as they require certain skills and good coordination of movement.
A power station has an advantage over free weights - you can change the load with a slight movement, and there is no need to waste space on storing additional weights, disks or dumbbells.
This means that during training you can add additional weight and get better results.
Choosing the right exercise machine
The first selection criterion is price. The difference between expensive and cheap exercise machines is the maximum compliance with human biomechanics. A team of engineers, special designers and trainers is working to create a good sports equipment. The result is a simulator that is not only effective, but also meets safety standards and takes into account all the nuances of natural body movements. This also means the complete absence of unnecessary additional stress on the joints and tendons.
Horizontal hyperextension machine
Another important selection parameter is the material. It is better to choose a strength trainer for home made of sheet steel. The service life of the simulator is affected by the strength of the connections and the quality of the main frame. Cheap models are dangerous because they become loose much faster.
For tall and heavy-set people, it is important to consider the maximum weight of the multistation user. The Adidas fitness station indicates a maximum user weight of 135 kg.
A necessary element of a sports station is cables. Inexpensive options suffer from insufficient cable strength, which leads to serious injuries. When purchasing, you should pay attention to the possibility of changing loads.
A drawing of hyperextension will help you do it yourself
A high-quality exercise machine will allow the user to easily change the weight, inclination and height of the seats.
The functionality of the device plays an important role, since a home exercise machine should allow you to perform exercises to develop different muscle groups.
Homemade power frame
Don't forget about the manufacturer. Popular companies such as Adidas guarantee safety, reliability and durability. When buying a cheap product from a dubious manufacturer, you risk your health.
Popular home exercise machine
Home multistations are produced by different companies. Practical, compact and convenient exercise machines are produced by Adidas, Precon, Life Fitness. The average price of a home exercise machine is 150,000 rubles, and individual models can cost up to 500,000. Exercise machines with a fixed trajectory of movement will cost a little less. When choosing a model, you should pay attention to the functions that are necessary. A weight bench for bench press is required. Multifunctionality directly affects the cost.
Adidas ADBE 10250 trainer
One of the popular models that combines low price and quality is the Adidas ADBE 10250.
This model has good characteristics:
- Reliable steel frame.
- Thick wide pillow.
- There are European quality certificates.
- Model 10250 is available in black, white and red.
- The warranty for Adidas 10250 is two years.
- Overhead row with wide and narrow grip.
- Stack weight up to 100 kg.
Classes on Adidas ADBE 10250 in the fitness room
The performance characteristics of the Adidas 10250 are also noteworthy:
Reconstructed exercises for Adidas ADBE 10250 - photo from instructions
The Adidas 10250 power station is one of the few multifunctional sports equipment in its price class from a world-famous manufacturer, allowing you to do exercises to develop different muscle groups. The Adidas company has been improving the technology for producing home exercise equipment for many years and today has the largest number of positive reviews among users.
DIY trainer
A modern multistation can not only be bought, but also made with your own hands at home. Creating a multifunctional simulator will require certain materials and skills, but it will allow you to make a unique model according to your personal requirements. The bench press is a popular sports equipment. There are many types.
Types of exercise equipment you can make yourself
You can make both iron and wood with the desired coating yourself. The work begins with searching or creating drawings.
An example of a drawing of a simulator that you can create with your own hands:
- In addition to the drawings, you will need a welding machine and sufficient free space.
- A homemade sports device will allow you to perform several types of exercises, depending on the design.
Minimum and optimal set:
- Power bench.
- Installation in the form of a horizontal bar.
- Installation in the form of bars.
Materials for the simulator - profile steel pipes
The materials you will need are several pipes with a round and square cross-section, foam rubber and durable material for covering the armrests, and a sheet of chipboard. Square pipes are cut:
- 40 cm – two pieces,
- 55 cm – three pieces,
- 65 cm – two pieces,
- 75 cm – one piece,
For round pipes length:
- 75 cm – one piece,
- 20 cm - two pieces,
- 15 cm - six pieces.
Creating a design for the simulator frame
The pipes are welded into a single structure according to the drawings. A rectangular weight bench is cut out of chipboard, covered with foam rubber and covered with fabric. A power bench can also be made from boards. The main thing is high-quality and comfortable coverage. After all, a wooden bench is less durable and is recommended only for beginners.
The lower part of the frame of a homemade exercise machine
Drawings and complexity of work
If you decide to make a home multistation with your own hands, think over the progress of the work, and also calculate the possible costs of purchasing materials and the expected operating time.
Finished simulator frame
The drawings of some exercise equipment, for example, for running, are very complex and it is almost impossible to make such sports equipment with your own hands without additional help and expensive materials. A treadmill, as an example, made with your own hands will turn out to be unnecessarily bulky and inconvenient to use. It’s easier and more convenient to buy such a simulator in a store.
When planning to start working on creating a home multifunctional exercise machine with your own hands, pay attention to the ease of drawings and the availability of materials.
The finished simulator can be supplemented with various equipment
You can make several options for parallel bars or a weight bench with your own hands. To begin with, this will be a good experience and will allow you to evaluate your strength before moving on to more complex simulators.
You can find a good example of a simple but functional drawing of a simulator with your own hands in this book:
Book of drawings for home exercise equipment
A home-made exercise machine can be more compact than a purchased one, but at the same time meet the tasks assigned to it.
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 for various reasons they cannot start going to 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 of sports equipment and equipment 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 your own body weight on the horizontal bar and you will need additional load. In this situation, the best solution is a belt.
So, let's summarize and see what we need to create our own home 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 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 other necessary equipment, making a punching bag is the easiest. 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 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. On the Internet you can find a large number of drawings of various types of simulators and the whole point is only in the availability of free time and materials with machines.
How to make a Strongman simulator yourself using welding, see this video:
The leg muscle simulator we are considering is designed for selective development of the biceps and quadriceps femoris muscles.
- To develop the biceps femoris muscle, the athlete lies on a bench so that the knee joints are at the level of the hinge; pressing the heels on the bolsters, bends the legs, while the torso is motionless.
- In a sitting position during extension, the quadriceps femoris muscle is loaded.
The schematic diagram we provide shows the dimensions of the main structural elements. Let’s try to answer the question: “How to make a leg trainer yourself at home?”
How to make a leg trainer?
This machine consists of a welded frame (1), inside which weights move vertically along guides. A bench (2) is attached to the frame. On the free side, a lever mechanism with soft rotating rollers (3) is attached to the bench using a hinge. At the edges of the bench there are two pairs of handles. The lever mechanism is connected to weights through a cable and three blocks.
As you know, this machine is effectively used for isolating the thigh muscles. It is for this reason that it is actively used at the drying stage, when the athlete’s physical work is aimed at 100% getting rid of subcutaneous fat and giving the muscles maximum definition. Also, to achieve this goal, bodybuilders add a lot of aerobic training to their training plan, such as running, swimming, and working on cardio equipment. Well, and of course, a good old bicycle is also very useful during this period, read more about it here. It has long been proven that daily cycling for just half an hour, combined with regular exercises on the machine in question, can give your hips a truly ideal presentation!
Well, in the off-season, when working on weight, the machine in question can be forgotten as such, because at this stage of training there is absolutely no need for isolated impact, and athletes are mainly interested in only basic exercises, such as squats and deadlifts.
Also on the machine in question you can do
Modern life, on the one hand, deprives a person of most natural physical activities; on the other hand, it throws bundles of psychological and emotional loads at him. Therefore, absolutely everyone needs to keep themselves in good, at least physical shape. To the credit of the current generation, we can say that now most people understand: a healthy mind in a healthy body. They also soon begin to understand: physical exercises, dumbbells and wrist expanders are not enough; you need to work more with weights on apparatus and machines, so at least a bench is required.
A healthy body is also necessary for a developed mind. Physically undeveloped outstanding scientists, engineers, creative intelligentsia, top managers and businessmen are the exception rather than the rule. Leo Tolstoy at 60 was spinning the sun on a horizontal bar. Niels Bohr, the one in school textbooks, was a famous football player who played for the Danish national team. Things got funny with him: when Bohr was awarded the Nobel Prize in physics, of course, the Copenhagen Tagebladette published a note saying, it’s good, our forward was given a Nobel Prize for football. And a “nerd” in “physics” often turns out to be one in areas of activity that require mental effort.
The abdominal muscles are known to be more difficult to pump 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 a bench for exercises in the preferred direction of physical development with your own hands, using a reasonably chosen model, and then, based on it, a home exercise machine. Those who intend to prove themselves in sports or bodybuilding by working out in 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: The problem of home sports activities has recently 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 of exercises, horizontal and inclined benches are needed, pos. 4 and 5: on a horizontal bench the abs swing, and on an inclined bench the lumbar muscles are also well loaded. A more complex structurally universal bench, pos. 6, serves in both capacities.
Note: You can also do initial sets of hyperextensive exercises on an incline bench, 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 making transformable sports benches yourself is to make them according to a power circuit, 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, hyperextension can be done on a large ball, or just on a mat, but the best results are obtained on a special bench.
Hyperextension benches
Benches for hyperextension, due to anatomical and physiological differences, are available for men and women, see fig. A strong Amazon can do hyperextension exercises on a men’s bench, but ladies whose goal is to get rid of riding breeches, have a slender posture and a flat stomach only need a women’s bench for hyperextension, on the left side of the trail. rice. To start getting yourself in order without risking your reproductive health, it’s still better to sit on an inclined bench with a curved board in the center, and for “advanced” beauties to do the press with a load, also sitting on a special bench, on the right.
Special benches for sports exercises
Note: drawings of a bench for hyperextension with height adjustment are given in Fig. Materials – profile pipe 40x25x2, 35x15x1.5 and round 25x1.5; desk made of plywood 12-14 mm. For desk lining, see below.
Bench drawings for hyperextension exercises
About sizes
Here in Fig. The dimensions of 3-support exercise machines for people of average height are given. On the left is a fully functional one with a removable desk, hand and foot levers. The main materials are corrugated pipe 60x40x2 and round pipe 30x2; stop for lifting the board – pipe 20x2. The board is 16 mm plywood with sheathing, as described below.
Dimensions of home exercise equipment for people of average height
On the right is a simple compact one. The height of the bench above the floor is selected individually, measuring from the heel firmly planted on the floor to the inner bend of the 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 simulator 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.
Drawings of an 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 exercise machine with a 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 outwards:
- 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
It is not the scope of this publication to describe the technological details of manufacturing benches for physical exercise. However, even if the reader is a good mechanic and welder, it is necessary to give an idea of how to make a home gym with your own hands. Therefore, we offer a video course in 3 parts from the author, who made himself a very good simulator, as they say, from scratch in every sense:
Video: do-it-yourself simulator, manufacturing
Part 1