DIY sports corner for home

For those wishing to improve in the development of endurance and strength, it is advisable to equip home sports corner an exercise bike or a Mikulin simulator, a rowing machine or the “Health” gymnastic complex. All of them are small in size and, if desired, one of them can always be placed even in small apartment.

Now, having determined the list of necessary sports equipment, let's carefully look around the apartment and decide where to place your home sports corner.

If a barbell is used in classes, you need to provide a place to store it. It is best to put together a special wooden platform for it, 8-10 cm high, and the area corresponding to the size of the bar. In addition, for training with a barbell, you need special equipment - a bench for bench presses and an inclined board on which exercises for developing the abdominal muscles are performed, a wrist strengthener, and a rack for squats with a barbell. You can use any board, such as an ironing board, as a bench, placing it on two stools or chairs. The same board can be used as an inclined board by attaching it rigidly to a chair or other furniture.

Barbell - noisy projectile. It brings concern to family members and neighbors. Polish specialists found an original solution to the problem of a room rod - compact and silent. Making a device they created called barbell does not require scarce materials and does not cause any special difficulties. For the platform you need a pine board measuring 1300x250 mm, two bars, four steel rings with a diameter of 90 mm for fastening belts and rubber bands, as well as two metal strips for fastening the rings to the platform. A section of water pipe with a diameter of 3/4 and a length of 1300 mm can be used as a barbell. Connect all these parts and the barbell is ready.

Quite simply, without involving a lot of effort and material, you can implement an analogue of the simulator at home "upper/lower block". To do this, in order to avoid friction and securely secure the rope or cable, you need to make a simple block device that is attached to a hook.

Another useful device for performing exercises that develop the abdominal muscles is a loop-shaped wide leather or canvas belt that clings to a hook mounted in the wall at just below the knees. Exercises with a belt can also be performed while sitting on a stool (chair).

Millions of bicycles sit idle in apartments during the winter. If desired, it is easy to adapt them to an exercise bike, on which you can continue cycling even in inclement weather.

^{Exercise bike: 1 - screw; 2 - stand; 3 — stop for the fork; 4 — rack location; 5 - axis; 6 - bracket for fork; 7 - nut; 8 - lining; 9 — bearing; 10 — axle fastening; 11 - slot; 12 - base (board)}

When working on an exercise bike or rotopedist, the load is mainly placed on the lower limbs. Working on a rowing machine provides a more comprehensive workout. Here the muscles of the arms, shoulder girdle, torso and lower extremities are evenly loaded. The design of a rowing machine is not complicated, but requires certain technical skills. It can be assembled from thin bent water pipes, connecting them with screws or by welding. Rubber tubes must be placed under the skids to hold the machine in place during operation. Springs or rubber from expanders can be used as resistance, and a cart with frames can be made from the remains of an old baby stroller or high chair.

Children's sports complex for an apartment

Construction has become widespread in recent years home sports and gaming complexes for children. Many publications have appeared on this topic in the press. Sports and gaming complexes were demonstrated at various exhibitions. As a rule, these are unique author's designs. All of them technically differ from each other in individual technical indicators and characteristics, since they adapted to the characteristics of the living space, were regulated by the dimensions of the apartment, their location in the room, and the tastes of the parents. However, they also have some common features.

First of all, a children's sports complex for an apartment should be compact. In fact, it must occupy as little space as possible in your home, unless, of course, you are the owner of a multi-story castle in one of the elite residential complexes of our capital...

Sports corner for children and aspects of its design:

Often, when designing a children's sports corner, a certain frame structure is created, with rigid fixation to the floor, ceiling and walls. Usually these are all kinds of metal pipes or wooden beams of various thicknesses, joined together at different levels, using clamps and holes...

To install the crossbar, you need to insert M-8 bolts into these holes and screw them into the end nuts, tightly pressed into both ends of the crossbar pipe.

In the suspension of the rings it is convenient to use clamps in the form of a number 8, which allows you to quickly change the height of the projectile. The pendants end with sliding hooks, which allows you to quickly replace the rings with a trapezoid. Instead of one of the rings on the pendant, you can attach a punching bag.

The apparatus for rotation is a safety belt (longha), which is secured with pins to the crossbar posts using holders. Ball bearings are inserted into the holders, through which the earrings are passed. These earrings are used to attach a safety belt that is put on the child. The mounting height can be changed by rearranging the studs in the holes of the posts. On the longue you can do flips and somersaults.

The sports corner for children, developed by the Galiev family (Pavlodar), is generally devoid of any fastenings to the ceiling or wall. The complex consists of five horizontal crossbars fixed at different heights on 4 vertical figured posts. The main element of the complex is a rectangular trampoline measuring 140x140 cm. Its assembly is based on the fastening principle used in a folding bed. Along the perimeter of the frame, 72 homemade springs from 4 shoulder expanders are reinforced; a tarpaulin measuring 100x100 cm is stretched in the middle of the frame. All kinds of sports equipment are attached to the crossbar at different height levels:

1. I) rope,
2. II) rings,
3. III) swing,
4. IV) trapezoid,
5. V) punching bag (ball),
6. VI) gymnastic wall-ladder.

For the production of a sports complex Galievkh 45 m of pipes found among scrap metal were lost. I had to specially order only the frame of the trampoline and the gymnastic wall-ladder. The tools in the assembly were a hacksaw and a drill.

It is necessary to take into account that before allowing a child to engage in activities at your sports and gaming complex, you need to carefully check stability and reliability fastening the entire frame and all suspended projectiles. Then check daily the condition of the vertical and horizontal posts (presence of cracks, distortions), the tightening of nuts, jacks, and the projectile connection unit. Remember: each of your devices or equipment, although designed for children, nevertheless must withstand the weight of an adult.

Now that your sports corner is ready, you should think about how to plan your independent classes, how long they should last, and how to properly dose the load in the first classes.

^{Sports and gymnastics game complex of the Russian Galiev family. Structural diagram: 1 - crossbars of different heights (5 pcs.); 2 - stairs; 3 - trampoline}

In numerous articles on our website, we have told you about a variety of sports equipment, their purpose, design, and methods of use. The description of the equipment and training equipment followed the order dictated by the method of their use in the home gym. First, methods for using the simplest simulators were described, which you can use on your own without much fear. Then we talked about the method of training on equipment that has a significant impact on the body - shock absorbers, weights, etc. We decided to complete this semantic section with a description of expensive and difficult-to-manufacture exercise equipment.

It is known that exercises with equipment such as expanders, dumbbells and weights, if used excessively, can have an adverse effect on the health of the practitioner. Therefore, when revealing the methods of training on these apparatuses, especially much space is devoted to the dosage of loads, recommendations are given that take into account the age, gender and preparedness of the student. However, even the most thorough guidelines cannot fully respond to all situations. Therefore, when practicing physical education on your own, you need to resort to medical supervision more often and coordinate training loads with your doctor and trainer-methodologist. Systematically conduct self-control, rely on its data when conducting independent physical education classes, carefully analyze your feelings during and after physical exercise, keep a self-control diary. All this allows you to avoid possible overloads of the body and associated diseases.