In order for your body to be slim and your figure beautiful, you need to regularly exercise and this is a fact. However, you don’t always have the time or desire to get to the gym. Thus, an alternative to a makeshift gym at home is popping up in its own right. In fact, there is nothing difficult about organizing a sports corner in your own room or living room. Every home has a place to store the necessary sports minimum, which will make it possible to regularly play sports.
The well-known Swedish wall is a prototype of a place for home training. And probably every home has dumbbells, a hula hoop or a jump rope. If you collect all these accessories in one place and organize the space, you will get a wonderful corner or even a room so that you can fully train.
Professional trainers and simple skeptics argue that training in a home gym will never give the same effect as a gym or stadium. Not at all. You can safely argue with such a statement, because in fact, it doesn’t matter where you study, the main thing is how well and diligently you do it. By the way, sports activities at home are an opportunity to save money on purchasing that same gym membership, for example, as well as on public transport or gasoline for your own car. If you think about it, you can find many advantages in favor of exercising at home.
Vulture
Skimping on the fretboard is a bad idea. Of all the components of a gym, the quality of the bar is of utmost importance. The weights simply hang on the bar, the platform simply lies under your feet, but the bar acts as a link between you and the force that opposes you - gravity.
Sometimes the savings are worth it. For example, generic drugs are cheaper than branded analogues, although the active ingredient in them is the same. The same cannot be said about the Olympic bar. In most cases, you get exactly what you paid for. Unless you are lucky enough to find a good, cheap used barbell, but in today's era of rapidly growing interest in barbell training, you shouldn't count on such luck. Get ready to pay about 15,000 rubles for a good neck.
Why so expensive? Because metal is expensive, good production equipment costs money, and storing bars in warehouses is also expensive. A cheap neck will bend, but a bendy neck is junk. Scrap metal. A bar that bends no more than 3 mm is considered straight, and if the angle of deviation from a straight line is more than 4-5 mm, the bar is considered bendable.
Load such a bar with plates, and it will begin to play in your hands - the bar will “level” itself, the ends of the bar will go down, and an arc will form in the central part. For squats, it’s still all right, especially if the notches on the bar allow you to pick it up from the supports in a stable position. But if you take the bar off the rack for squats, bench presses, or lifting it off the ground for unstable deadlifts, the bar will begin to rotate in your hands or on your back. This is not good because there will be safety issues when performing the exercise.
Most commercial gyms have several bars, and usually they all bend because the gym owners buy cheap junk, don't know which bar is best, or just don't care. Bars in gyms also bend because visitors who did not buy the equipment with their own money throw them on the floor, on a bench or in a power rack. Even an expensive bar will bend under the weight of 150 kg if you throw it across the bench. But a cheap bar bends even when people simply forget to take it apart at the end of the day.
You can check the straightness of the neck by placing it on the floor and rotating it in the center (if the seat bushings are not welded). If the bushings are loose, the neck is not straight. Or you can test it by rotating it in a power rack - the end of the bent bar makes a circle whose diameter is larger than the seat sleeve, and the center of the bar moves back and forth with maximum deflection at the bend point. One of the benefits of a home gym is that you can always train with a perfectly straight bar.
There are bars of different diameters on sale. The Olympic Weightlifting Federation requires the diameter of the bar to be 28mm, while the International Powerlifting Federation requires the diameter to be between 28 and 29mm. The standard length of the bar is 2.2 meters, the diameter of the seating sleeve for plates is 50 mm, and the weight is 20 kg. The thicker the bar, the stronger it is, so weightlifters with sharp snatches and jerks use a softer 28 mm bar, while powerlifters need a stiffer bar because they lift heavier weights and perform exercises slower.
The Olympic Federation has a special 25mm standard for women's weightlifting (smaller hands need a smaller bar). Competing athletes need to take all this into account. For a home gym, a 28.5 or 29 mm bar is best; it is the most durable and wear-resistant. Never buy a 32mm neck. This is a special bar for squats, which is of no use in a home gym. Usually they are all so-so. Another pile of scrap metal.
Exercising at home: setting up your own gym[edit | edit code]
Where is it better to lift weights - in the gym or at home? It's like comparing the advantages of a half-ton pickup truck and a four-door sedan. The choice depends entirely on your personal preferences.
This article will teach you how to create a gym environment at home. Essentially, a home gym is a great option if you don't have the desire or ability to go to a public gym, or if you want to supplement your regular workout routine. You will also understand how to invest money in strength equipment and equipment, what kind of equipment will be useful to buy and how much it can cost.
Lifting weights at home[edit | edit code]
Homeschooling is the best option for many. We present to you the main arguments in their favor.
- You live too far from the sports club.
Although there are thousands of fitness centers around the world, not everyone lives near one. If you do not live or work within a 10-minute drive from such a club, then doing strength exercises at home is the best solution. It is also possible (if you have the strength, of course) that you want to study not only at the club, coming there only in your free time. After all, sometimes it’s very useful to have equipment at home for those days when you don’t have time to travel. (By the way, always try to choose an active way to get to the gym: walking, biking or driving. This will help you warm up your muscles before training.)
- You are too busy with other things.
If you don't have anyone at your gym to leave your child with, or if you can't leave the house for another reason, it can be very helpful to have your own gym equipment. The same applies to a special work schedule that does not coincide with the opening hours of the sports club. In this case, having a weight bench and a set of dumbbells at home (as well as good sound insulation), you can exercise even at 6 am on Sunday.
- You are very shy.
Let's say you just can't get over the idea of working out in front of other people (or maybe you just want to get used to the idea of wearing gym shorts first). In this case, it is preferable to start training at home. Videos, DVDs or a personal trainer will provide you with all the instructions you need and will greatly enhance your motivation. However, don't let excessive shyness keep you away from the gym for too long if there are good reasons for exercising there. For the most part, people who come to the club are usually too busy looking at themselves in the mirror to pay attention to your appearance.
- You don't like crowds.
Some people just like to be alone with their barbells and dumbbells.
Setting up a home gym[edit | edit code]
Strength training equipment lasts a long time, takes up quite a lot of space, but can be used for a variety of purposes. Therefore, you need to approach the design of your home gym with the utmost seriousness. Remember this is a long term project. You are investing in your health and improving your quality of life for many years into the future. And this involves creating an environment that will suit you completely. Moreover, this environment should make you want to regularly take advantage of its benefits.
This article only covers strength training equipment. You will have to think about the need and selection of equipment for training the heart and blood vessels, such as a treadmill and an exercise bike. You can buy a jump rope that is perfect for improving your heart function. You can easily find a very inexpensive version on sale that will serve you for the rest of your life. Regular jumping rope will increase your endurance, mobility and coordination. Plus, they will help keep your bones strong while burning the same amount of calories as cycling.
In any case, before purchasing any equipment, you need to consider the answers to the following questions.
- How much free space do you have?
If there is a shortage of it, the best choice would be a set of rubber expanders with wide handles. But we still believe that your muscles will become bigger and stronger through the use of dumbbells and a weight bench. Therefore, if possible, try not to give up these devices. Special dumbbells, such as power blocks, magnetic disks and “smart” clamps, will help you save space.
- What are your goals?
Try to only buy equipment that will help you achieve your goals. If you are an adult and want to build serious muscles, then one pair of dumbbells is unlikely to help you. Basically, you may need a dozen pairs of dumbbells and a good weight bench to boot. Just be sure to make sure your goals fit into the space you have available. After all, if you live in a tiny apartment and want to get the same body as Sylvester Stallone, this will be problematic. First, you'll have to get rid of the bed, coffee table, TV, refrigerator, and stove to make room for your strength equipment. If your goal is moderate strength and average muscle definition, then you can limit yourself to purchasing an adjustable weight bench and several pairs of dumbbells.
- How much money can you spend?
The cheapest (and smallest) strength training device you can buy is a rubber band, which costs about $3-$4. However, the development of muscle strength with its help will be limited by the price of a
McDonald's
. On the other hand, to get a fit and strong body, you don't have to raid your bank account. For just $200 or $300, you can get a great adjustable weight bench and more than enough dumbbells. If you want, you can even find gear cheaper by searching through used sporting goods stores or eBay. If you have a couple of extra thousand dollars lying around, you can safely purchase a wonderful multi-purpose exercise machine for home use.
- Will you use video or youtube?
If you plan to use strength training tapes, we also recommend investing in dumbbells and an adjustable bench. (In a pinch, you can buy a step aerobics platform that doubles as a bench.) Many records also include quite a bit of exercise with resistance bands, resistance bands, ankle weights, or large balls. So when purchasing new cassettes or discs, make sure you have the necessary equipment (or at least the desire to buy it).
Working out in your own home gym[edit | edit code]
Even if you have no intention of joining a gym, you may want to incorporate some of its attributes into your home workouts. We offer a list of items that can increase your motivation and focus on results.
- Visit log.
When you go to a sports club, you must sign up at the reception in a special journal confirming your attendance at the training session. If you're someone who is motivated by measuring your progress, track your home gym visits in a workout diary. You can even create your own sign-in sheet and tape it to your door or keep it in your gym drawer. Recording before starting your workout will reinforce your determination and readiness for strength training.
- Mirror.
It is not meant to cause concern about your figure, but rather to ensure that you are doing it correctly, especially with free weights or rubber bands. Just remember to be careful when working with barbells or dumbbells. If you throw them on the floor after training, they may roll around and break the mirror. The best way to avoid this problem is to purchase a special stand. In general, any mirror is only effective if it is large enough so that you can see your entire body when standing with your arms spread apart.
- Comfortable gymnastic mat.
This item is very useful for performing strength exercises on the floor, such as ab crunches and side leg raises. And, of course, the mat is indispensable for stretching and performing yoga or Pilates exercises. You can, of course, try using a wide towel or blanket instead, but these substitutes are usually uncomfortable because they bunch up. Most exercise mats can be folded or rolled and placed in a corner or tucked under a weight rack.
- There are quite a lot of differences between more expensive and cheaper mats: density and quality of padding;
- quality of external coating;
- the presence of antibacterial and antifungal materials;
- dimensions;
- storage methods.
- The mat should be long enough to accommodate your body from the top of your head to your tailbone. The density of the padding should be high enough so that you don't have to push your knees into the floor when doing modified push-ups and other kneeling exercises. Shirley recommends using a mat and towel combination for strength training, where the latter will absorb sweat and prolong the life of your mat.
- Rubber mats.
These are small, flat mats that go under sports equipment and are similar to the floor mats on your car. They help reduce noise and vibration, and protect floors and carpets from abrasion and sweat. It's especially good to place these mats under equipment that might leak oil, such as multi-purpose machines and treadmills. Some rubber mats are specifically designed for specific equipment.
- Appropriate clothing.
When exercising in sports clubs, you must wear freshly washed sportswear. This is to prevent dust from your jeans, leather belts and work shirts from staining the exercise pads. Try to follow this rule in your home gym. Among other things, this way you can extend the life of your equipment. Plus, wearing clean, comfortable clothes that allow your skin to breathe will give you much more motivation to achieve results.
Pancakes
The pancakes are just hanging there. They are made of cast iron and add weight to the barbell. The pancakes do not have to be new, because old and new cast iron weigh the same. The only thing you should be concerned about is the weight of the plates and how tightly they fit into the bar bushings. If you find used pancakes, buy them. These are rare today, but can sometimes be found in thrift stores or in the classified ads section. Used labeled pancakes will cost 30-60 rubles per kilogram, while new ones will cost twice as much. After simple calculations on the calculator, you will begin to look for used pancakes with greater zeal.
In cheap, low-quality pancakes, the hole diameter may be too large for the landing sleeves. Plates with an internal diameter of 52 mm or more will dangle on the bar. This might not seem like a big problem until you put the barbell on the floor for a deadlift. In this case, the bar will lie on the plates, instead of the plates hanging on the bar, and the dangling discs will fall on their sides. As a result, you will have to firmly secure them with locks or clamps so that the bar does not turn into a disorderly pile of discs. But even in squats, plates dangling on the bar will be distracting when you step back, so you'll always have to use clamps to keep them in place.
The weight of the best pancakes corresponds exactly to that indicated on the label. And they are expensive. The weight of a cheap pancake can be anything. I came across 20 kg pancakes that weighed 18 kg and 25 kg. As long as you know the exact weight of the barbell, you can hang the same weight on the right and left, and that's great. You cannot estimate the weight of a projectile approximately or by eye.
Depending on your strength capabilities - or what indicators you want to achieve - you will need from 2 to 6 pairs of 20 kg plates. Lighter weight plates are very important to properly dose the load. You should be able to put just enough weight on the barbell as needed. The weight should always be the same, and the weight gain should be precise and small so that you can adapt to it and not gain weight by leaps and bounds.
You will need one pair of 10 kg, two pairs of 5 kg, one pair of 2.5 kg and a set of “mini plates” that will allow you to increase the weight of the barbell by less than 5 kg. You won't find mini pancakes used, and they can be expensive when new, but they can be made from a few 5cm flat nuts that you can buy at a hardware store.
Home gym equipment[edit | edit code]
There are three main classes of home gym equipment for bodybuilding at home:
• 1 class
— equipping with strength training equipment with full functional coverage.
This gym is in no way inferior to professional fitness clubs and has a high degree of safety. However, large financial costs will be required. • Class 2
- equipment is limited to basic projectiles, and is in an intermediate position between Class 1 and Class 3.
• Class 3
- minimal equipment, limited to a few projectiles, with abundant use of improvised means and independent production of some elements. The most economically advantageous class of home gym, but a less functional option. However, with the right approach, this equipment class can fully satisfy your needs.
Home gym class 1[edit | edit code]
1st class home gym
Even in the smallest apartment there is a corner for organizing a home gym. This corner should be well ventilated, well lit (training in poor lighting quickly damages your eyesight), and there should be no fragile objects within a radius of one to one and a half meters, depending on the equipment. The minimum distance from the exercise machine to the walls is at least 30 cm. If there are small children and curious pets, then it is necessary to provide for the possibility of blocking their access to the home gym to avoid injury. In general, an excellent option for a home gym is an insulated and heated loggia. It is best to cover the walls with cork panels (2 sq. m = 550 rubles, cork rolls 4.8 m = 1200 rubles) - this environmentally friendly material creates good sound insulation. But if the gym is organized in a room that also performs other functions, then the panels will be of little use.
Home gym of Dmitry Yashankin
Home gym floor
also needs to be changed.
In order not to spoil the floor covering and visually highlight the training area, it is recommended to use carpet intended for industrial premises or offices (1 sq. m = 100-200 rubles) - it is much stronger and has a small pile, or tufted covering (1 sq. m = 100-150 rub.) with stitched pile. Of course, it would be nice to make a floor with high shock-absorbing properties; it is ideal for training; but you can’t do it without specialists and decent financial expenses. Class 1 home gym
You will also need a full-length mirror. The reflection in the mirror will help you perform the exercises correctly and maintain the desired posture. You can do it easier by organizing your home gym not far from a wardrobe with mirrored doors, and thereby avoid unnecessary expenses. If there is not enough light in the training area, you need to take care of additional lighting and hang at least one fluorescent lamp (1 piece = 100 rubles). If space allows, then a sports area can be organized next to the window - this will provide both the necessary ventilation and sufficient illumination. A home gym wouldn’t be complete without a thousand little things: jump ropes, wristbands, weights, dumbbells and other belongings. There may not be space to store these necessary items in existing cabinets and closets; As a way out of the situation, I suggest buying a small wall-mounted rack (3-5 thousand rubles) or building a storage shelf yourself: two brackets and a board (a little more than 2 thousand rubles). A replacement for shelves can be a large flat box or drawer (1 piece = 500 rubles), which can easily fit under the bed. When creating a comfortable home gym space, don't forget about aesthetics. The colors of the carpet, various small details, shelving, combined with the overall color scheme of the room, a beautiful frame for the mirror - all these details will create a cozy and beautiful space in the sports area. The main thing is to avoid too harsh and dark colors: they will either unnerve you or cause despondency, which cannot be allowed. Light, warm, positive colors will look best. You can decorate the fitness area with landscape wallpaper, then when riding a bicycle or marching on a treadmill, it will give the impression that sports are taking place in nature. So, we have prepared a home gym, all that remains is to choose exercise equipment. For those wishing to adjust their weight, cardio equipment is recommended: treadmills, exercise bikes, elliptical trainers, steppers. For strength training: strength machines, dumbbells, barbells. The choice of equipment (those who have a separate room in their home for a home gym can afford more than one) depends not only on personal preferences, but also on the area that can be allocated for the gym. The largest are treadmills (magnetic from 6 thousand, mechanical from 10 thousand, electric from 25 thousand rubles), strength training machines (from 15 thousand rubles), riders (from 4 thousand rubles) and elliptical trainers (mechanical from 5.5 thousand rubles, magnetic from 6 thousand rubles). And if you can still find a folding treadmill, then nothing can be done about the other three: the dimensions do not change. Much more compact and mobile are exercise bikes (from 4.5 thousand rubles), steppers (from 4 thousand rubles, mini - about 2 thousand rubles), a water-filled bag for practicing punches, we will call it a “punching bag” (from 7 thousand rubles), dumbbell row (from 3 thousand rubles), barbells with discs of various weights (it is difficult to determine the cost from start to finish).
Home gym class 2[edit | edit code]
Second-class home gym
A cost-effective and affordable option for most people. The amount of costs varies from 10 to 20 thousand rubles. Preparing the premises is carried out on a smaller scale, limited to the main points: a covered floor, a mirror and the same safety measures.
Dumbbells[edit | edit code]
Dumbbells
The first thing you will need are dumbbells. It is best to purchase a couple of pieces with interchangeable scales. Recommended set: 0.5, 1.0, 2.5, 5.0 kg. At first, this will be enough for fruitful training. In the future, you can purchase heavier weights, 10-15 kilograms, if you deem it necessary. You, of course, can opt for cast dumbbells, but you will have to take into account the area that such a pile of iron will occupy.
Bar[edit | edit code]
Barbell
Next on your list for your home gym should be a barbell. First of all, pay attention to the neck. The simplest straight bar with a diameter of 2.5 centimeters and a length of 1.8 m will suit you. In the selection process, you may come across a variety of options (Olympic, curved, etc.), but this can already be considered excesses, leading to extreme No. 2 , so keep your wits about you. You will also need weight plates. There are also many options in terms of quality and weight. Pay attention to the pancakes with rubber coating. They will not ruin your laminate flooring with dents and peeling paint. They will also make less noise, which is important if you are going to study late or have nervous neighbors and household members. Before purchasing, make sure the quality of the coating: it should not be too soft and sag when pressed, crumble or break off. As for weight, the ideal option would be two pancakes of 5 kg and several pieces of 10 each. You don’t have to buy a hundredweight of pancakes right away - focus on your own capabilities, then buy the missing ones.
Bench press[edit | edit code]
Bench Press Bench
Now let's move on to an equally important home gym equipment - a bench press bench. In terms of width, it is better to prefer standard sizes of 23-25 centimeters. This width will allow you to freely carry out wiring. The length should be determined based on your individual dimensions and the area of your home gym. An important detail is the height of the bench. You shouldn’t take it high: if you happen to drop a dumbbell or a barbell plate, there won’t be an “explosion crater” left in the floor. In addition, you do not have to constantly worry about maintaining balance when performing exercises on the bench. And finally, this option is more compact and you can move the bench somewhere out of sight if necessary. Taking into account all of the above, a height of 40-45 centimeters will suit you. It is also worthwhile to approach the choice of filler responsibly. Choose a hard one so as not to fall during exercises and not to strain your spine again.
Other elements of a home gym[edit | edit code]
It would also be nice to have a power rack in your home gym. You can buy it or make it yourself. This device will protect you when working with heavy weights. Of course, with such an interior detail, your apartment will take on a somewhat specific look, but if you decide to take it seriously, then it’s still worth thinking about buying it. Another useful item for your gym is a pull-up bar. The device is simple and does not require much space. Plus, you can hang it yourself. But, having a horizontal bar and using some imagination, you can build another necessary device - a block for traction. In conclusion, I would like to remind you that when purchasing equipment, you should pay attention to the manufacturer and purchase products only from reliable, well-proven brands. These may not be the most expensive products, but the main thing for you is that they are of high quality and last longer.
Home gym class 3[edit | edit code]
Minimum set of weights A homemade bench press
class 3 involves minimal costs and abundant use of improvised means, including the use of assistants.
For weights, you can purchase used dumbbells (10-15 kg), a barbell and a kettlebell. To save money, look for consignment stores, where prices are much lower than in regular sports stores, as well as in newspapers for private advertisements in the section: sale, miscellaneous.
Your assistant may add additional weight. For example, when doing biceps curls, your assistant standing in front of you creates additional weight. The situation is the same when performing the bench press.
A bench press bench can be replaced by a chair moved close to the corner of the bed, allowing you to fully lower the barbell without obstructing your elbows, or 3 stools placed in a row and covered with a blanket.
A Scott bench can be emulated well by the back of a chair, generously wrapped in soft material.
Push-ups - a backpack filled with pancakes or other heavy objects can serve as a weight.
Rubber pancakes
If you plan to do snatches and jerks, it is much more convenient to use plates with “cushioning” in these exercises. Once upon a time, we simply caught the barbell after completing the exercise and smoothly lowered it onto the platform - and only in competitions did we throw it to the ground, because the platform was the organizers' problem, not ours. Today there are rubber plates that allow you to throw a barbell onto the ground without much risk of destroying the surface.
It must be said that this changed the nature of the exercise. Since you don't have to lower the projectile under control, you don't have to do half the work. But since we have rubber plates at our disposal, we should use them, because they reduce wear on the bar and platform. They are always expensive, even used ones, which are almost impossible to find these days.
You'll likely have to buy new ones, but the good news is that you only need three pairs - a 10kg pair, a 15kg pair and a 20kg pair. You'll notice that 10kg plates are great for warming up before deadlifts because they aren't too heavy, although the outer diameter is the same - 45cm - as the 20kg iron plates. As a result, the distance from the ground to the bar will be the same, but the projectile will weigh only 40 kg. If you don't plan on doing Olympic lifts, just buy a pair of 10kg rubber plates to put less weight on the bar for your deadlift.
Prepare the training area
Dedicating a separate room for training sounds great, but it’s unrealistic. So don’t lament the conditions, but simply choose a free space in the apartment or clear some part of it for training.
There should be enough space for jumping (including jumping rope) and stretching. Test your chosen location: If you're lying on the floor with your arms extended above your head and not touching anything, it's great .
It’s good if there is a free wall nearby, on which there are no shelves, photographs or other decor. You can do many exercises next to it without additional equipment.
Barbell racks or power frame
In squats, various presses and the bench press you cannot do without barbell racks. They will save you from having to lift the barbell from the floor to the starting position every time - this is a dangerous process, and it limits the working weight you can use. The racks make it possible to raise the projectile from the ground to a convenient height in advance, placing “hooks” on each side of the bar that securely hold the weight.
There are a wide variety of racks, from a couple of simple and unrelated ones to huge welded garage-sized monsters that can be found in expensive gyms. Disconnected racks are dangerous due to their instability; If you are not very experienced, it is only a matter of time before a training accident occurs. A better option is a small squat rack, which looks like two racks connected at the base. Some frames allow you to adjust the height of the posts and even the spacing of the hooks, and are much more stable than isolated posts.
But the best choice would be a power frame or “cage,” a system of four or six vertical columns. The power frame allows you to place the bar both inside and outside, and at any height. In a good power frame, the base is tightly connected to the frame, and in the center of the base lies a steel cross, covered with a thick plywood panel. A welded frame may be stronger than a prefabricated one, but the second one is much cheaper and easier to transport and assemble.
A good power rack, flat bench and platform will provide the conditions for you to safely perform all barbell exercises in the privacy of your home gym. Installing safety bars within your squat or bench press range of motion will eliminate the need for a buddy, which is often a major limiting factor in a home gym.
A cool power frame will cost about 60,000 rubles, but they can be found on the secondary market, so look there first. In my opinion, the best load-bearing frames are made from a C-shaped metal profile, but for vertical columns a U-shaped profile is more often used. These are the types of frames that can be found in most gyms. The power rack must have both hooks and safety bars so that the barbell can be placed inside or outside, depending on the exercise and the presence of a spotter.
Content
- 1 Working out at home: setting up your own gym 1.1 Weight lifting at home
- 1.2 Setting up a home gym
- 1.3 Exercise in your own home gym
- 2.1 1st home gym class
Horizontal bench
If you plan to bench press, you will need to lie on something. A horizontal bench will become a reliable support in exercises that are performed lying on your back with a barbell in a power rack or on racks. Your flat bench should be extremely simple, yet stable as hell, and light enough to be lugged around the garage when you're not doing bench presses. By the way, the power frame makes benches with heavy vertical stands, which are used in powerlifting competitions, completely unnecessary.
The standard dimensions of the bench are width 30 cm, length 120 cm, height 43 cm. Buy just such a bench, because a taller/longer/shorter/narrow/wide bench is not as comfortable as a bench of standard dimensions. The bench should be made of metal tubes or a rectangular steel profile, with a spacer along the entire length on top and another spacer in the middle between the top and the legs. The width of the legs should be the same as the width of the top, with a durable metal surface. A metal top will add unnecessary weight; The boards are strong enough to support world record-level working weights, so they'll work for you too. My bench is covered in upholstery fabric because the fabric is 15 times stronger than faux leather and is not slippery under any circumstances.
Proper placement of the gym
An insulated veranda or attic floor can be considered ideal for placing a gym, if it does not spoil the design of the entire building as a whole, since in this case the “gym” will definitely have windows. And windows are one of the most necessary conditions in this case, because their presence not only allows access to fresh air at any time, but also a room with windows is more conducive to training than a room that is blind and has no openings other than door ones. .
If the house does not have an attic floor or veranda, then a gym in the basement or basement will also be acceptable for training.
If a person who does not have a private home, but lives in an ordinary city apartment, is thinking about how to make a gym at home, then in this case he can choose any free room with an area of at least 8 square meters. If you don’t have this in your apartment, then you can say goodbye to the idea of creating a home gym or buy a couple of exercise machines and install them in the bedroom or living room.
Platform
This useful thing will help you avoid breaking the floor. The size of the platform depends on how much free space you have at your disposal, but the larger it is, the better. You will have plenty of room to work in front of the power rack. Build a platform from 4x8 sheets of plywood. By placing six of them in three layers - each at a 90-degree angle to the previous one for added stability - you get a great square platform. The platform should be level with the base of the load frame, so it is the height of the base of the load frame that will determine the total thickness of the plywood sheets.
I emphasize that the platform should be flush with the surface of the base of the power frame. Otherwise, you will stumble sooner or later, so measure seven times. Many people line the platform and base of the power frame with rubber flooring to protect the wood from damage and make the surface non-slippery. In this case, you will have to cut the rubber - use a utility knife and soapy water to simplify cutting, save time and save your nerves.
The platform, which lies on a concrete floor, will have to be turned over from time to time. How often? Depends on the humidity in the room. The lower surface absorbs moisture and becomes deformed, while the upper surface dries out. Eventually the surface becomes convex. You can notice this if you stand on the edge of the platform and it starts to sway. Rubber coating can reduce this effect - here's another reason to use it. If the platform needs to be turned over, be sure to secure it with special screws on both sides so that they hold it in place while moving. It will take two people to flip, so make a deal with friends.
By spending no more than 150,000 rubles - five years of membership in a fitness club or even less - you will assemble a world-class home gym on an area of about 15-20 square meters. You will be able to train whenever you want, and with equipment, the quality and safety of which is completely under your control. For many, this makes the difference between a good workout with full concentration and the irritation of having to deal with unpleasant people, work with lousy equipment and waste time traveling to the gym. Invest wisely and you'll never regret owning quality equipment or the independence that comes with owning your own gym.
Interior and lighting
When looking for interior solutions for a home fitness room, you should not get carried away with artificial materials for wall decoration. For example, plastic panels are not suitable - they are water- and vapor-tight. Excessive humidity makes breathing difficult and makes training more difficult. The ideal option is walls covered with plaster. Here you can use your imagination in choosing colors that evoke positivity.
It is especially recommended to work out the lighting scheme in detail. The color of the lamps should be bright but calm, optimally uniformly white. Lamps or shades should not hang too low.
Advice. The place where the athlete sees his mirror image should be the most illuminated.
Floors
The main factor when constructing the floor is the load on the equipment and the intensity of the training. Sports parquet is ideal as a floor in a gym. Laminate and linoleum are suitable, and carpeting can also be used. But the latter option, laid directly on a concrete screed, will significantly reduce its service life. When selecting flooring, you should take into account other parameters:
- rigidity of the material. For the “strength” direction of sports training or weightlifting, rubber-based coatings are preferable. Gymnastics, on the contrary, requires more softness - cork bases are a suitable material;
- wear resistance. The less often you have to change, the more economical it is. And the aesthetic appearance of the floor will last for a long time. Consultations from specialists practicing in gym design and customer reviews that can be found on thematic forums will help here;
- soundproofing. This point is especially important if the hall is planned on a high-rise floor;
- uniformity of coverage. This means the size of one piece. The fewer seams, the more convenient it is to clean the gym. In addition, it is more comfortable to perform exercises on the floor without using an additional mat. Rolled material is best suited. More economical in price and provides a perfectly flat surface.
Setting up a home gym is not an easy task, but it is a feasible task for any budget. The main thing is a fighting spirit and the desire to be healthy.
Bench
Some exercises require you to lie down or sit up against the back of a bench. Try to find a bench with an adjustable backrest. Look for a bench that is strong enough and stable.
Again, watch for advertisements on the Internet, newspapers, look in gyms, etc. If you cannot find everything you need, then buy at a reasonable price or order from craftsmen. Make sure that the bench is at the right height for you; when you lie on it with your back, your feet should be firmly on the floor.
