For a good physical form, you just need to play sports. Hiking to the gym not only allow you to adjust the shape without diets and food additives, but also improve the body's tone. Unfortunately, not everyone finds at this time, but the question can be solved if you build a home gym. This, firstly, will allow you to choose the equipment under your sports program, secondly will give the opportunity to do at any convenient time.
Content
Gym at home
At first glance, everything is quite simple, but in fact there are a lot of questions, each of which needs to be considered at the planning stage:
- gym size,
- target direction
- required inventory
- design of the room.
The size of the playground for sports is important. In order to install equipment to work with all groups of muscles, 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 gyms. If the area is too small, then it is necessary to expand the balcony. This procedure will significantly add places and increase the market value of housing, therefore investments will be justified. Owners of private households are easier, as for sports or already a ready-made room, or completing a new one.
Target orientation determines which sports equipment will be used. It is customary to allocate the following types:
- gym,
- gym,
- hall for martial arts,
- hall of sports entertainment.
The easiest way is to equip the gym, since except for a few dumbbell, pancakes for the rod and a pair of simulators do not need to install anything.
In the gymnastic hall to the specified attributes, soft, preferably warm floor is added. Fitness, shaping and other classes of this kind suggest a whole range of exercises that are performed on the floor. Stone, concrete and tiles disappear immediately. The tree is although it is considered warm material, but it is quite uncomfortable on it. Carpet also should be excluded, since the pile will be a permanent source of garbage. Only linoleum remains if we put the material of high strength on the warm floor, the coverage will be ideal. In addition, electricalization should be provided to listen to music or repeat movement from the TV.
Martial arts suggest constant classes in the gym and work out various techniques. In addition to the standard inventory, you will need:
- dummy,
- pear,
- swedish wall with a horizontal bar
- mats.
For some species of martial arts, it is additionally installed:
- makivara,
- boxing ring.
In addition, all recommendations for gymnastics hall are valid.
Hall of sports entertainment combines all of the above items, and also makes it possible to play various games. Most often we are talking about table tennis or billiards. But, if it allows the area, then basketball rings are installed, and if you split the room with a grid, then the platform for volleyball is obtained. The coating for a home gym in this case is allowed only wooden. At the same time, it is desirable to comply with a certain installation procedure:
- on any surface, set the support beams at a distance of 20 cm from each other,
- fill the emptiness by foam or minvata (for noise insulation),
- weld on the beams of plywood sheets at least 6 cm (thickness), maximum 8 cm.
The resulting floor must be seized, open the primer and paint. In the area for classes on the floor you need to lay linoleum.
Sport equipment
There are quite a lot of different shells, some of them duplicate each other's functions, the same is true and for the simulators. Therefore, it is important to understand how it is used for anything or other equipment.
Experts are made to allocate three major muscle groups:
- top
- torso,
- lower.
Top muscle group covers:
- biceps,
- triceps
- shoulder Muscles,
- cervical muscles.
It is easy to train them enough, 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 at athletes, you will need dumbbells. By mass, one should consider such options:
- 0.5-2 kg to work out shocks,
- 2-5 kg \u200b\u200bfor in the first stages of classes,
- 5-15 kg to work on an increase in muscle mass.
The same effect is achieved with the help of simulators, they are:
- integrated
- bicepsum,
- tricepsum.
Complex cost more, but both options are combined in themselves. In order to change the type of load, it is enough to change the mode or revaluate the weight. They are also designed for breast muscles.
Bicepsy simulators create limit loads for this muscle. As a rule, their principle of action is similar to lifting the dumbbell. Tricepsum - resemble the horizontal bar and allow you to make the whole range of exercises for the horizontal bar.
Advice: The simulators are relevant only at high loads, so before starting classes, they need to gain the appropriate physical form.
Torso muscles are breasts and press. For breasts use a barbell, for the press raising the case. In order to increase the load on the press in hand take either dumbbells or damn from the bar (the optimal weight of 5 kg for beginners, 10 for more experienced). Another sports projectile, which effectively helps to work with this muscle group - bars. If we talk about the simulators, it should be stopped only on options for pumping the press, all others are ineffective.
Muscles of the legs are extremely difficult to work up. First of all, this is due to the fact that the legs are the strongest part of the body, and according to the laws of nature in improvement does not need. Exercises are extremely small:
- squats for hips
- jumping on the rope for ICR.
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 appointment of the hall, you will need:
- mesh for volleyball or tennis,
- football, basketball balls,
- football goal,
- basketball pillars
- hula Hup,
- pear suspended,
- pear outdoor,
- car tires,
- ballet machine (for stretch marks or dancing),
- table tennis table
- billiard table with attributes.
Manufacturers of simulators
The simulator is the pleasure of expensive, so it is desirable to immediately buy a brand, enjoyable product confidence. Firstly, such a product is served under warranty, secondly, it is much more reliable than the technique collected by the handicraft. Safety is one of the main criteria for choosing power simulators. For example, a breaking cable is capable of breaking the bone, and the cargo who fell by accident will lead to bruises or even serious injury.
Among foreign manufacturers, experts advise:
- Cybex,
- Bremshey
- Diadora,
- Horizon,
- Kettler.
Cybex is the largest American concern, which is engaged in the production of not only simulators, but also another sports equipment. Offer VIP level products.
Another company from the USA - Horizon. The company is primarily focused on the domestic consumer, so the price of products is sufficiently low.
The leader of sales in Europe is the German company Bremshey. The main advantage of products is reliability. The simulators are practically not broken, and in the event of a malfunction, any breakdown is easily eliminated independently.
Its colleagues only a little inferior to the Germans from Kettler. The only drawback is the price. The company is known worldwide and supplies equipment only for the best and most expensive gym.
The compromise between the price and quality is offered Italians from Diadora. Products are distinguished by a magnificent appearance and non-standard designer solutions that allow you to enter equipment even in a residential premises.
Russian produce also do not stand aside, the best on the market is considered:
- MB Barbell,
- Ferrum
- Larsen
- "Iron King."
MB Barbell is engaged in the production of exclusively power simulators, with a relatively low price company offers the highest quality goods. It works not only in Russia, but also in the markets of the CIS countries.
Larsen, perhaps, the most narrow-profile company, as it releases 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 model range is somewhat affected by the quality of the simulators, but the price is not high, and it is easy to replace the items alone.
Iron King is engaged in the production of simulators since the beginning of the eighties. To date, its products are not inferior to European counterparts. Power simulators are presented by the Titan trademark.
Home gym interior
For functional convenience, the issue of space planning is very important. To competently all settles, it is necessary to use the principle of zoning. As a general rule, three zones are mandatory:
- warm-up
- gym
- mechanical.
The platform for warm-up should be located away from the windows and the front door, since while you will warm up the slightest draft can be caught in the nerves or cause a cold. After the warm-up, this area is used as a place to relax in the interruptions between the exercises. Therefore, it is advisable to install pouf and fasteners for towels, as well as a water support or even a small table.
The gym and mechanical zones should be clearly separated from each other. This is primarily due to safety appliances. Around the simulators should be at least 50 cm of free space, so that after the end of the exercise you can easily get up and prevented anything. On the wall, the TV is often mounted, especially important for lovers of exercise bikes. Another good solution, install the simulators "face" to the window.
On the mechanical part of the room will be used dumbbells, rope, pancakes and other manual inventories, which in the process of training is left where it is convenient, and not put into place. Nevertheless, after graduation, everything must be decomposed in places. For these purposes, the rack is optimally suitable. But if you want to maximize the atmosphere of the present gym as much as possible, you should use special stands. They are sold in sports goods. In addition, a chair for bench should be installed here. The bed length should be 10 cm more than the distance from the top, until the end of the torso. It is advisable to build a chair in the floor so that it does not stick and prevented doing exercises. In the same part, the horizontal bars are installed, bars, etc.
If we are talking about a large room, the specified zones are located as close as possible to the walls. Then the central part is used as a game. In this case, it is worth thinking separately about the lighting, as it needs good visibility for any game. If we are talking about billiards, lamps are suitable on a long-based basis, which are lowered as low as possible above the table. In all other cases, point backlight is most effective. More clearly familiar with the way the home gym looks like, the photo will demonstrate in the best possible way.
Home gym do it yourself
Most equipment for the arrangement of a sports hall is worth a lot of money. However, this is not a reason to abandon the idea. Most of the shells are easy to make independently. The procedure is conditionally divided into three parts:
- manual inventory
- constructions for classes of power exercises,
- simulators.
To work, you will need:
- welding machine,
- metal pipes
- corners
- set of dowels with screws.
Let us turn to the instructions "How to make a home gym". To begin with, consider dumbbells and barbell. For dumbbell, there will be a cut of a pipe long 10 cm, to its edges it is necessary to privar sore. To make them as comfortable as possible, you need to cut off the pieces of the pipe with a long 5 cm and weld them with each other. Each piece is poured by lead. They buy it either in construction stores, or interpret fishing loads. Placing lead even on gas. In one edge, 0.5 kg is placed on average (with a diameter of 2 cm).
For the rod, only a metal pipe is needed with a long at least 1.5 m (depends on the length of the hands). For 5 cm from the edges, it is necessary to make inspiments in which weight will be recorded. As pancakes, either buckets with water or sand, or bags, or plastic crops are used. Another good option for the pancakes is a cover from the sewer hatch, but if there is no in the farm, it is not worth getting from the street, as it is considered a crime and implies criminal liability. The weight of the lid is large enough, from 30 kg, so it is allowed to cut it in half and weld to the edges of the pipe.
Next, the horizontal bar should be made, for this you will need two pipes with a length of 20-30 cm, and the transverse crossbar of at least 80 cm in length. The design is welded and attached to the wall either on the corners, or concreted (the second option is more reliable).
The Swedish wall is necessary for the press and stretch marks, in addition, pursing the legs in the knees, it is used to ride up on their hands. It is manufactured as a regular staircase that is attached to the wall with corners.
As for the simulators, it is really possible to make only power options at home. All of them work on the basis of a block system, where on the one hand there is a seat and grasp, and on the other - the movable stand for cargo.
