Bench press- a productive and most common exercise that develops the muscles of the chest. For home use, not everyone can afford to buy a simulator in a specialized store. Then try to make it yourself. Who does not know how to make a homemade barbell. You can use the tips given in the article. It turns out that this is not as difficult as it seems at first glance. In addition, in a financial matter, making a homemade barbell is much more profitable. There is no need to purchase expensive equipment to practice at home.
Outwardly, a reliable home-made design will look aesthetically pleasing. In addition to tips on how to make a homemade barbell, you will find answers to making a DIY bench press, which is necessary for this strength training exercise.
The appearance of the future simulator is as in the figure below:
Note that this option is not the easiest. You can make a homemade bar from bottles, wheels, concrete pancakes. But, for regular classes, it is better to try once, making a homemade barbell that looks attractive, so it will be a pleasure to work with it.
materials that will be needed to assemble the simulator: standard steel pipes (preferably square).
Instruments. You can find them at home, and buy the missing ones in the store: an electric drill (but a manual one is also suitable), a hacksaw or a grinder, screws and a screwdriver.
Of course, to make a homemade simulator, you need basic knowledge of the basics of metal cutting and welding(in extreme cases, the help of friends).
In principle, you can do without welding if you replace it with fastening with screws.
You can’t train without a bench press, so let’s start with its manufacture.
The figure below gives the notation: the top number in the circle means the part number, the bottom one tells you which part to attach it to.
Bench assembly materials:
After the bench is assembled, the queue for a homemade barbell
Materials:
When everything is prepared, they begin the assembly and are proud of themselves. There are disadvantages to a home-made barbell, and it turns out to be a little expensive at a cost. However, it is much more economical than buying it in the store, and it brings the same benefits. Having made a homemade barbell, you get powerful motivation: having spent so much effort, you cannot stop training.
Video: How to make a barbell with your own hands
Homemade T-Bar
T-bar exercises help to increase the size and thickness of the middle back, affecting mainly the latissimus dorsi, rhomboid, trapezius and teres major muscles.
Homemade simulator "T-bar"
The factory T-bar trainer is quite expensive ($300-$1100 and up) and takes up a lot of space. But you can quite simply make a home-made similar simulator, which will cost you a much smaller amount. Often I have seen many athletes simply push the end of the bar of a regular Olympic barbell into a corner and perform their sets that way. And I also thought about how to somehow attach the barbell in the same way, but at my house the corners are made of carved wood, and I really didn’t want to peel off this beauty with a barbell.
The main problem with this way of performing exercises is that when you increase the weight on one end of the bar, its free end begins to rise after the loaded one, if you do not press it with a 20-kilogram pancake.
One solution to this problem can be a special bracket that is attached to the base of the power frame:
Trainer "T-Bar"It was exactly what I needed, but when I learned that the fixture cost $55 including shipping, I figured I could do just as well myself for a lot less.
After going to the nearest Home Depot, I bought the following parts and assembled a similar bracket myself.
What I needed:
1 | piece of pipe, nozzle 2″ x 6″ | $5 |
1 | 1/2″ x 12″ threaded rod 8″ | $3 |
Kit | 4-1/2″ nuts with washers; 1 - 1/2" locknut | $2 |
Total | $10 |
After removing one of the bolts from the power frame, I replaced it with a rod.
Then I drilled a hole in the pipe. Starting with a 3/16" drill, I gradually drilled the hole out to 1/2". The 1/2" drill bit was the largest that my drill could clamp, so I had to enlarge the hole with a circular motion of the drill in order for the shaft to enter the hole fairly freely.
Having assembled the entire structure, I put washers and tightened the nuts. From the opposite end of the rod, I fastened the entire structure with a lock nut. It turned out this:
The branch pipe rotates around the axis of the rod, and the end of the neck, inserted into the pipe, rests against the rod, preventing the neck from falling through. At first, the neck is inserted into the pipe with sufficient force, but over time the pipe develops, and the neck enters easily and freely.
To make it easier to add weights to the bar, I bought a stand from Wal-Mart for $10.97:
You can use the D-handles to work with the T-bar. At one time I used an EZ bar for this purpose, but then I decided to buy a Body Solid Lat Blaster Bar, as it is well suited for any standard and Olympic necks.
So, the total cost of my homemade T-trainer was only about $67. If you're not going to buy a Lat Blaster Bar and decide to use a bar you already own, then the total cost drops to $20.
Important: When you load the T-bar with heavy weights, the power rack, if you do not have it fixed, can move back. To keep the frame from moving, I usually just push it against the pancake drains:
T-bar tips
Keeping your abdominal muscles tense, lift the barbell and bring your shoulder blades together.
To load the projectile, use small pancakes. Pancakes of large diameter limit the range of motion.
When performing the exercise, keep your back straight and your stomach pulled in. This position will protect your lower back from injury.
Try to keep your elbows close to your body. Raising the elbows to the sides reduces the effectiveness of exercises on the T-bar.
Information from the site: home-gym-bodybuilding.com
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In this issue, we will tell you how to make a barbell, dumbbells and pancakes at home with your own hands.
To begin with, let's say that homemade simulators look very similar to factory serial models. To begin with, we need a barbell (or an analogue of a barbell). Let's start making the barbell with the neck. It all depends on how much weight you are going to lift, and the different requirements for the neck. I think you already guessed that the more you are going to lift the weight, the more strength the bar should have, but the strength should be good even if you lift a 50 kg barbell, i.e. relatively small weight.
The neck for the bar can be done:
From a multifaceted section or an all-metal rod. Most often, such rods are sold in construction markets or in metal rolling stores. The diameter of the rod should be about 25-35 mm, and the length should be about 2 meters. On each segment of 30 cm from each end, you can screw a washer or a piece of pipe 15-20 mm long, the inner diameter should be slightly larger than that of the rod. The washer or pipe must be attached by welding or riveted to the rod. This is all necessary in order to fix the weights in the future.
It can also be made from a pipe with a diameter of 30-40 mm, and the wall thickness must be at least 5 mm. This bar is not suitable for heavy weights. On each side of the pipe, you can tightly hammer a round rod of the desired diameter into the inside, and then fix it with rivets, after which it will be possible to hang the disks.
The neck can be made even from wooden materials, but of course it will be too thick and not strong enough (although it is suitable for small weights). To make a neck from a tree, you need to take hardwoods, for example, you can take a birch. The diameter of such a neck should be about 40mm. Such a bar can withstand no more than 50 kg.Of course, it is best to order pancakes at the factory. Even though it will be expensive for the money. But you can also make them yourself out of steel or concrete. It’s even easier than with a neck: first you need to calculate the size and diameter of the mounting hole. It is also necessary to make an edging of the desired size from wood or plywood. After the edging has been made, you need to pour the solution itself inside (we make a solution of cement and sand), but do not forget to reinforce the disk with a wire mesh cut in the shape of a circle. One such pancake should dry for about three days. It is advisable to pour water on it after drying, and let it dry for several days, so it becomes even stronger. Pancakes made of concrete are much smaller than those made of steel (or cast iron).
And as a result, we can get good sports equipment, and no worse than the factory one.
Sincerely, administrator.
From ordinary household supplies, you can make a barbell to improve physical fitness and exercise. Milk bottles, canned goods and other everyday items will help you keep fit. This way you will save money and be in good shape!
Use a milk bottle. Fill a clean plastic 3 liter bottle with water, sand, rocks or concrete. The bottle must be with a handle; you will need it for the exercises. Use the handles to raise and lower the bottle like a barbell or dumbbell.
Pick up cans. Tin cans that fit in your hand will completely replace hand dumbbells. This is especially good if you are just starting to pump muscles. Use large cans as heavy barbells or medicine balls.
Make dumbbells out of plastic water bottles. Instead of recycling water or soda bottles, fill them with water or put sand or pebbles in them. When filling it is worth making sure that they weigh the same. Lift bottles like dumbbells.
Make hand bars out of water bottles. Instead of using water bottles to make hand bars, you can attach a few bottles to your arms as hand weights. Before attaching the bottles to your hands, fill them with sand. If you want to increase the weight, add water after filling them with sand.
Make a weighted medicine ball out of a basketball. Take an old basketball and drill a hole in one of the black stripes. The opening must be large enough to allow weighted material to be placed through the funnel. Place a funnel over the hole and add sand or pebbles until the desired weight is reached. Use a bicycle tire patch to cover the hole. If you don't have a set of tire vulcanizing patches, you can also use duct tape. Now the modified ball can be used as a medicine ball.
Make hand weights out of socks. Fill a clean sock with dry beans. To increase the weight, pebbles or small stones are also suitable. Sew or tape the open end of the sock. Then sew the ends together or sew Velcro to them to make it easier to lift the sock.
Use packages of rice or beans. These packs are great as mini barbells if you are a beginner. You can start using them right now for bicep curls and other light weight exercises.
Cut bicycle tire tubes into hand dumbbells. Take the inner tube of the tire and cut it into equal pieces. Secure one end of the chamber with duct tape, then fill the chamber with sand. Seal the other end with duct tape. You can leave them flat or bend them and tape both ends together.
Make a weighted vest. Take a fishing vest or a vest with lots of small pockets. Fill plastic bags with sand or concrete and place them in your pockets. Run, pull up, do push-ups, or walk while wearing a weighted vest.
Use cans of paint. Hold the paint cans by the handles. Most cans of paint are a bit heavier than plastic bottles or food cans, so you can use them to build muscle. Because they have handles, jars are virtually indistinguishable from dumbbells.
Make a water pipe. Water pipes are long plastic pipes filled with about 10 liters of water. The benefit of training is the squishing and flowing of the water, and by trying to keep balance as the water passes from one end of the pipe to the other, you engage the muscles. You can also make a water pipe yourself from a polymer pipe. The pipe should be about 10 centimeters in diameter and 2.5-3 meters long. Put a cap on one end and half fill the pipe with water. Put the cap on the other end.
Use a duffel bag to craft a sandbag. Sandbags are similar to water pipes in that they are unstable and shift weight and you will have to use more muscles. To make a sandbag, fill 18-20 liter freezer bags with sand. Your bag should weigh approximately 20-30 kilograms. Use two bags so they don't tear, then seal the end. Put the packages in a duffel bag. Zip up your duffel bag and get to work!
Use a milk or juice can. Fill a clean, plastic 4 liter jar or 2 liter bottle with water or sand. Make sure the jar has a handle; it is needed to perform exercises with a kettlebell.
Use kettlebells with rope. Another method for making kettlebells at home is to tie a string around each end of the dumbbell handle. The thicker the rope, the easier it will be for you to hold onto it. Take the rope in the middle so that the dumbbell hangs evenly at a level below your hands. Now you can do swing movements and presses, and the weight will practically not differ from the kettlebell. If you need to adjust the weight, just use a different size dumbbell.
Make a kettlebell out of a bag of potatoes. Buy a bag of potatoes, rice or sugar, which can be found in almost all grocery stores. Fill the bag with sand until the desired weight is reached. Tie a loop at the top of the bag to hold on to. Use string or duct tape to secure the noose so it doesn't fall off. You can secure the bottom and sides of the bag with duct tape.
Use polymer pipe and old basketballs to make kettlebells. Buy a 2.5/61 cm polymer pipe, seal one end with duct tape and fill it with sand. Seal the other end of the pipe. Put the polymer pipe in an oven heated to 450 degrees for 10 minutes. The plastic should become soft, not melt. Now you need to shape the plastic into the shape of the kettlebell handle. Keep a close eye on the pipe.
Content:
From ordinary household supplies, you can make a barbell to improve physical fitness and exercise. Milk bottles, canned goods and other everyday items will help you keep fit. This way you will save money and be in good shape!
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