Homemade exercise machines at home, created by domestic developers.

Many exercise machines can also be used at home. This class of devices includes our well-proven domestic developments: the Zdorovye gymnastic complex, the Caucasian rowing machine, the Mikulin simulator, the Gorka device, the Hummingbird treadmill, the Pedal training device, the Zdorovye bicycle ergometer, floor a spinning disk, a gymnastic roller “Trekol”, a training device “Grace”, etc. A curious feature of all these devices is the fact that they are all home-made exercise machines at home created by our compatriots. Well, feel proud of our homemade fellow countrymen!

Next, we will briefly dwell on each of the above devices, but for those who are interested in the question: how to make classic strength training equipment with your own hands, such as a power rack, upper and lower blocks, Scott’s bench, Roman chair, and others, we address this section, where all these devices are discussed in detail, providing assembly diagrams and other useful information. Well, for those who need not only home-made exercise equipment, but entire home-made sports corners in their apartments, you are welcome here, in the section that will familiarize you in detail with the intricacies of making impressive complexes for physical work and entertainment...

The “Health” gymnastic complex includes a gymnastic wall, hand and foot expanders, a crossbar, an upper frame with a backrest and a lower frame with a movable cart. It is attached to the wall and, when unfolded, measures 170 cm in length and 70 cm in width.

On this simulator you can perform a large number of exercises to strengthen almost all muscle groups:

1. I) hands,
2. II) shoulder girdle,
3. III) abdominal press,
4. IV) back and legs.

By combining various elements of the complex and selecting appropriate exercises, you can selectively influence different parts of the body and, accordingly, muscle groups. The dosage of the load in most resistance exercises is carried out by decreasing or increasing the number of springs in the expanders used. It is also worth drawing your special attention to the wide possibilities for modifying this complex by replacing springs with rubber shock absorbers or gymnastic rings. By the way, exercises with rings are now gaining their former popularity again...

The Mikulin simulator also consists of a static fixed frame and a mobile movable seat. In this case, the drive lever with two horizontal handles is connected to the load brake and acts as an expander. The load brake operates in one direction, when moving forward. The simulator is used to build strength abilities and develop strength endurance of the muscles of the torso and legs.

The “Gorka” device is used to perform a variety of general developmental exercises with expanders for the muscles: a) shoulder girdle, b) back, c) abdominals and legs, as well as exercises to strengthen the vestibular apparatus on a rotating disk.

The “Hummingbird” treadmill is designed for performing exercises that simulate walking and running, while simultaneously massaging the feet. The exercise machine consists of a frame on which axles with rotating rollers are mounted on them, and a vertical bracket for high-quality support with the hands; performing exercises on a treadmill actively contributes to the qualitative strengthening of the cardiovascular and respiratory systems, increasing the level of endurance.

The “Pedal” training device is equipped with a support device and bicycle pedals with connecting rods. The load is created by rotating the pedals in a standing position under the influence of the exerciser’s body weight. Exercises on the simulator have a positive effect on the cardiovascular (CV) and respiratory systems (RS), and also strengthen the musculoskeletal system (musculoskeletal system), and contribute to the development of leg muscle strength.

The “Health” bicycle ergometer is an advanced exercise machine and consists of a base frame with a handlebar placed on it, which is flexibly adjusted: both in height and in roll (angle of inclination), a saddle, also adjustable in height, a loading device, and a drive chain. , motion and load indicators, as well as a timer that beeps when the programmed exercise time has expired.

The floor disc for rotation is used primarily to improve the key functions of the vestibular system and strengthen the spine. It consists of a pair of metal disks fastened together by a strong axle with a washer. In this case, steel balls are placed between the disks in concentric channels, as a result of which the disks rotate freely relative to each other. For training, the simulator is placed on the floor. You can perform exercises on the disc while standing or sitting, of a rotational or twisting nature, when the shoulder girdle can rotate in one direction, while the legs and pelvic girdle can rotate in the other.

A gymnastic roller - the so-called "Trekol" - is a wheel with a diameter of about 20 cm, easily rotating around an axis with handles on both sides of the wheel.

Exercises with a roller are performed in a standing position with an inclination, lying down, kneeling, sitting on the floor, etc., with the hands resting on the handle of the roller, while the roller wheel is on the floor. The nature of the movements consists of rolling the roller forward and backward along the floor at a certain distance. The greater this distance, the greater the effect obtained from the exercise. While standing, you can perform various exercises with rolling a roller along the wall. Regular exercises using a roller help strengthen:

1. a) arm muscles,
2. b) shoulder girdle,
3. c) backs,
4. d) abdominal muscles, and also develop flexibility.

The Grace training device allows you to perform a variety of general developmental exercises. A device consisting of two cords, with handles at each end of the cord, thrown or passed through a block, is fixed on the side of the block, motionless on the wall at waist height. During classes, the handles are put on and fixed on the feet of the student and, accordingly, on the hands. Key movements are performed lying on the floor with your head towards the attachment of the training device. At the moment of tensioning the cords with your hands in different directions, your legs should correspondingly rise from the floor, also in all possible directions, straight or bent at the knees. In fact, the arms and legs provide corresponding resistance to each other.