For good physical shape, you just need to play sports. Campaigns to the gym not only allow you to adjust the figure without diets and food additives, but also improve the tone of the body. Unfortunately, not everyone finds time for this, but the question can be solved if you equip a home gym. This, firstly, will allow you to choose equipment for your sports program, and secondly, it will make it possible to engage in any convenient time.
Gym at home
At first glance, everything is quite simple, but in reality there are a lot of questions, each of which must be considered at the planning stage:
- gym size,
- target orientation,
- necessary inventory,
- the design of the room.
The size of the site for sports is important. In order to install equipment that allow you to work with all muscle groups, you need at least 20 square meters. m. On the other hand, if the task is to make a full-fledged gym, then it is enough to install any of the simulators, for example, in the corridor or on the balcony.
For apartments, large balconies can be used as full -fledged gyms. If the area is too small, then you need to expand the balcony. This procedure will significantly add places and increase the market value of housing, so investment will be justified. It is easier for owners of private households, since for sports they either allocate a ready -made room, or they are completed a new one.
The target orientation determines what sports equipment will be used. It is customary to highlight the following types:
- gym,
- gym,
- hall for martial arts.
- sports entertainment hall.
The easiest way to equip the gym, since in addition to several dumbbells, pancakes for the bar and pairs of simulators do not need to install anything.
In the gymnastic hall, a soft, preferably warm floor is preferably added to these attributes. Fitness, shaping and other classes of this kind suggest a whole range of exercises that are performed on the floor. Stone, concrete and tiles fall away immediately. The tree, although it is considered warm material, is quite inconvenient to lie on it. Carpet should also be excluded, since the pile will be a constant source of garbage. Only linoleum remains, if you put the material of increased strength on the warm floor, then the coating will be perfect. In addition, electricity branch should be provided to listen to music or repeat movements from the TV.
Martial arts suggest constant classes in the gym and the development of various techniques. In addition to standard equipment, you will need:
- dummy,
- pear,
- swedish wall with a horizontal bar,
- mats.
For some types of martial arts, it is additionally installed:
- makivara,
- ring.
In addition, all recommendations on the gymnastics hall are fair.
The sports entertainment hall combines all of the above points, and also makes it possible to play various games. Most often we are talking about table tennis or billiards. But, if the area allows, then basketball rings are installed, and if the room is divided by a net, then a platform for volleyball is obtained. In this case, the coating for the home gym is allowed only wooden. At the same time, it is advisable to observe a certain installation procedure:
- on any surface, set the support beams at a distance of 20 cm from each other,
- fill the voids with foam or mineral wool (for noise insulation),
- put the plywood sheets on the beams at least 6 cm (thickness), a maximum of 8 cm.
The resulting floor must be polished, opened with a primer and painted. In the area for classes on the floor you need to lay linoleum.
Sports equipment
There are quite a lot of different shells, some of them duplicate each other's functions, the same is true for simulators. Therefore, it is important to understand how and for what this or that equipment is used.
Experts are customary to distinguish three large muscle groups:
- upper,
- torso,
- lower.
The upper muscle group covers:
- biceps,
- triceps,
- the muscles of the shoulder joint,
- the cervical muscles.
Training them is quite simple, for this you need to do push -ups and pull up on the horizontal bar. These procedures strengthen the tone and add strength, but to increase the mass and have a figure, like athletes, you will need dumbbells. By mass, the following options should be considered:
- 0.5-2 kg to work out strikes,
- 2-5 kg \u200b\u200bfor the first stages of classes,
- 5-15 kg to work to increase muscle mass.
The same effect is achieved with the help of simulators, they are:
- complex,
- biceps,
- triceps.
Complex is more expensive, but both options are combined at once. In order to change the type of load, it is enough to change the regime or redistribute weight. They are also designed for the muscles of the chest.
Biceps simulators create maximum loads for this muscle. As a rule, their principle of action is similar to raising a dumbbell. Triceps - resemble a horizontal bar and allow you to do the whole range of exercises for the horizontal bar.
Advice: The simulators are relevant only with high loads, so before starting classes on them, it is necessary to gain appropriate physical shape.
The muscles of the torso are breasts and press. For the chest, a bar is used, for the press, raising the case. In order to increase the load on the press, they take either dumbbells or a pancake from the bar (the optimal weight of 5 kg for beginners, 10 for more experienced). Another sports projectile that effectively helps to work with this muscle group - the bars. If we talk about simulators, then you should stop only on options for pumping the press, all the others are ineffective.
The muscles of the legs are extremely difficult to train. This is primarily due to the fact that the legs are the strongest part of the body, and according to the laws of nature, it does not need improvement. There are very few exercises:
- squats for the hips,
- skakkakki jumps for IRC.
In this case, it is appropriate to use special simulators, as they allow you to diversify classes and create an additional load.
In addition, depending on the purpose of the hall, you will need:
- grid for volleyball or tennis,
- football, basketballs,
- football gates,
- basketball pillars,
- hula-hup,
- the pear is suspended,
- the pear of the floor,
- car tires,
- ballet machine (for stretching or dancing),
- table tennis table,
- a billiard table with attributes.
Producers of simulators
The simulator is an expensive pleasure, so it is advisable to immediately buy a corporate, trusting product. Firstly, such a product is served under warranty, and secondly, it is much more reliable than the technique assembled by a artisanal way. Security is one of the main criteria for choosing power simulators. For example, the torn cable is able to break the bone, and the burden that fell by accident will lead to bruises or even serious injuries.
Among foreign manufacturers, experts advise:
- Cybex,
- Bremshey,
- Diadora,
- Horizon,
- Kettler.
Cybex is the largest American concern that is released not only by simulators, but also to other sports equipment. Offer VIP levels.
Another company from the USA is Horizon. The company is primarily aimed at the household consumer, so the price of products is quite low.
The sales leader in Europe is the German company Bremshey. The main advantage of products is reliability. The simulators practically do not break, and in the event of a malfunction, any breakdown is easily eliminated independently.
The Germans from Kettler are only a little inferior to their colleagues. The only drawback is the price. The company is known around the world and supplies equipment only for the best and most expensive gym halls.
The compromise between the price and quality is offered by Italians from Diadora. Products are distinguished by a magnificent appearance and non -standard design solutions that allow you to enter equipment even in a dwelling.
Russian also do not stand aside, the best in the market are considered:
- MB barbell,
- Ferrum,
- Larsen,
- "Iron King."
MB Barbell is engaged in the production of exclusively power simulators, at a relatively low price, the company offers the highest quality goods. It works not only in Russia, but also in the markets of the CIS countries.
Larsen, perhaps, is the most narrow -profile company, as it produces exclusively treadmills. Nevertheless, in its niche is considered the best, even compared to imported analogues.
The only multidisciplinary manufacturer is Ferrum. The presence of a wide range of simulators several affects the quality of the simulators, but their price is not high, and the parts are easy to replace on their own.
Iron King has been engaged in the production of simulators since the beginning of the eighties. To date, its products are not inferior to European analogues. Power simulators are represented by the Titan brand.
Home gym interior
For functional convenience, the issue of space planning is very important. To correctly equip everything, it is necessary to use the zoning principle. As a general rule, three zones are mandatory:
- warm -up,
- gym,
- mechanical.
The warm -up site should be placed away from the windows and front door, since for now you will warm up the slightest draft can stand out of the nerves or cause a cold. After warming up, this zone is used as a place to relax in between exercises. Therefore, it is advisable to install a pouf and fasteners for towels, as well as a water stand or even a small table.
The gym and mechanical zones should be clearly separated from each other. This is primarily due to safety precautions. Around the simulators there should be at least 50 cm of free space, so that after the end of the exercise you can easily get up and nothing interferes. A TV is often mounted on the wall, especially relevant for lovers of exercises. Another good solution to install the simulators “face” to the window.
On the mechanical part of the room, dumbbells, a jump rope, pancakes and other manual equipment will be used, which is left in the process of training where it is convenient, and not put in place. However, after the end of classes, everything must be laid out in places. For these purposes, a rack is optimal. But if you want to recreate the atmosphere of this gym as possible, then special stands should be used. They are sold in sports goods stores. In addition, a bench chair must be installed here. The length of the thing should be 10 cm larger than the distance from the crown, to the end of the torso. It is advisable to mount the chair on the floor so that it does not stagger and does not interfere with the exercises. In the same part, horizontal bars, bars, etc. are installed.
If we are talking about a large room, then these zones are located as close as possible to the walls. Then the central part is used as a game. In this case, it is worthwhile to think about lighting separately, as any game needs good visibility. If we are talking about billiards, long -based lamps are suitable, which are lowered as low above the table. In all other cases, point illumination is most effective. It will clearly familiarize yourself with what the home gym looks like, the photo will demonstrate the best way.
DIY home gym
Most equipment for arranging a gym costs a lot of money. However, this is not a reason to abandon the idea. Most shells are easy to make on their own. The procedure is conditionally divided into three parts:
- manual equipment,
- structures for engaging in strength exercises,
- silents.
For work you will need:
- welding apparatus,
- metal pipes,
- corners,
- a set of dowels with screws.
Let's move on to the instructions "How to make a home gym. First, consider dumbbells and bar. For a dumbbell, you will need a piece of pipe 10 cm long, to its edges you need to weld the sinker. To make them as convenient as possible, you need to cut off the pieces of a pipe of 5 cm long and cook them together. Each piece is poured with lead. They buy it either in construction stores, or melt fishing sinkers. Lead melts even on gas. On average, 0.5 kg (with a diameter of 2 cm) is placed in one sawn -outway.
For the rod, only a metal pipe is needed at least 1.5 m (depending on the length of the hands). For 5 cm from the edges, it is necessary to make the capes in which the weight will be fixed. As pancakes, either buckets with water or sand, or bags, or plastic ticks are used. Another good option for pancakes is a lid from the sewer hatch, but if it is not in the economy, then it is not worth taking from the street, as this is considered a crime and implies criminal liability. The weight of the cover is quite large, from 30 kg, so it is allowed to cut it in half and weld to the edges of the pipe.
Next, you should make a horizontal bar, for this you will need two pipes 20-30 cm long, and a transverse crossbar of at least 80 cm in length. The design is welded and attached to the wall either on the corners or concrete (the second option is more reliable).
The Swedish wall is necessary for the press and stretch marks, in addition, with the legs of the knees, it is used in order to rise upwards. It is made as an ordinary staircase that is attached to the wall with corners.
As for the simulators, at home it is really possible to make only power options. All of them work on the basis of a block system, where on the one hand there is a seat and seizure, and on the other, a mobile stand for the cargo.
