How to make a gymnastic roller (2 votes, average: 5,00 out of 5)
Making homemade exercise equipment for sports is not as difficult as it seems at first glance. Buying sports equipment is expensive. Although why buy if you can make it in your workshop. There are a huge number of exercise machines that are designed to work out individual muscle groups. For example, the gymbit wonder core smart exercise machine is well suited for home use.
How to make a machine at home to pump up your abs and legs
However, there are multifunctional exercise machines that can work several muscle groups at the same time. These are multifunctional strength and elliptical trainers.
Universal simulator for do-it-yourself exercises
Let's look at an example of how to make a homemade home exercise machine - a crossbar. Such a device can pump not only the muscles of the arms, but also the pectoral and back muscles. Depending on the distance between the hands and the grip, you can work different muscle groups.
Universal simulator for do-it-yourself exercises
Making a crossbar is quite easy. To make a simple crossbar, you need to attach a pipe with safety fasteners and screws to the door opening. This way it won't slide or twist. This is the most common option for making a crossbar.
What is a "Roman chair"?
You've probably heard about this popular simulator many times. In general, it has quite a lot of names: “Roman board”, “Roman bench”, etc. But, regardless of this, the design is the same everywhere, and, therefore, the same muscles work.
According to legend, a similar athletic equipment appeared in Rome. It was gladiators who were the first to use it to pump up their abs. Maybe this is true, maybe not, no one can say for sure today. But in any case, we will try to make a similar abdominal exercise machine with our own hands. There is nothing complicated about this. You need a certain tool and material. But let's talk about everything in order.
Abdominal muscle development
Sports equipment will be useful for working out the muscle mass of the arms, legs and back. Achieving muscle growth without a horizontal bar, barbell, dumbbell or parallel bars is not easy. However, working the abdominal muscles is somewhat different. For example, pumping it does not require long breaks, as for other muscle groups.
In terms of popularity, the first place among exercises aimed at working out the abdominal muscles includes various types of crunches or a board for pumping up the abs, followed by knee bending training on various machines, then training with a gymnastic wheel. Next, we’ll look at how to make homemade exercise equipment for abdominal development at home.
General concepts and information
We can say with 100% confidence that the core muscles can be pumped up without exercise machines or any equipment. This is true. For example, for this purpose there is a horizontal bar with which we can raise our legs while hanging. An effective exercise, however, requires a certain base. It is enough to find a suitable support for your legs, and you can start pumping your abs on the floor. All this has been known for a long time. But the fact is that a self-made abdominal exercise machine will help increase the effectiveness of training and the level of comfort. These are quite important factors that should not be ignored. Now let's move on to the practical part of this article and understand the main points.
How to make a gymnastic roller?
Nowadays it’s quite easy to make homemade exercise equipment, and you can also find drawings of any sports equipment on the Internet. The most popular and lightweight exercise machine is a gymnastic roller for developing abdominal muscles, which is easy to make. It works both the abdominal muscles and other major muscle groups. The main advantage of the roller is its stability when performing physical exercises.
So, to make a homemade abdominal roller exercise machine, we need a wheel with a diameter of 10 to 20 cm. The distance of the hands is very important when performing training. It should be sufficient for bending forward, but at the same time it should not touch the chest. You can use a wheel from an old baby stroller or bicycle as a roller.
How to make a gymnastic roller
To make the simulator, you can use two rollers at once, which are located close to each other. This way you can keep your balance well during classes. In addition to the wheels, you need to find a pipe made of metal, plastic or wood. The most important thing is to choose the exact size - length 30 cm, diameter 2 cm.
The pipe is an axis that must be inserted into the hole and fixed in the middle. The easiest way is to wrap electrical tape around it. But you can also use other available means, for example, use the cap of a plastic bottle, and take an old cornice as a pipe.
There is another way to make a video. To do this you will need: a roller, nuts, a metal rod, as well as a watering hose, which is placed on the rod as decoration and convenience when performing exercises. The principle of making a roller is the same.
Hula Hup
A hoop is the simplest exercise machine that creates a beautiful waist and good abs. There are many options for its execution. You can choose sports equipment to suit any person’s physical abilities, as well as preferences. Some models are additionally equipped with massage elements. During training, the skin is gently worked on - tone is quickly restored.
Hula hoop is most popular among the fair sex who dream of a “wasp” waist.
Note. Having beautiful abs is not difficult. It is not necessary to visit fitness centers or equip a large room in the house. One or two exercise machines are enough to help you achieve your goals.
How to make a bench for the press?
Most often, a bench is used to develop abdominal muscles. It comes in two types - standard or also called “Roman chair”, and also hinged, attached to the wall bars. Such homemade exercise machines, shown in the photo, can be made for training at home.
How to make an ab bench
However, it is worth noting that making a Roman chair from metal can be more expensive than from wood. Naturally, it takes up quite a large space in the house, so in the warm season it should be placed in the yard.
As for the hanging bench, it can be easily fixed on the wall bars by attaching a beam to the board as a hook. The width of the board should be at least 40 cm, and the length should be no less than the height of the trainee. To make it easier to position your legs, or rather bend them at the knees, you can nail a wooden pipe to the board from the bottom side.
How to make a simulator: important details
If you have never done welding before, you can either entrust this process to a specialist, or try to do everything yourself. But it is advisable to train on some scrap metal. Please note that the board of the “Roman chair” consists of several parts, due to the angles of inclination. It is better to screw it to the base using bolts. The bolt must go through the board, pipe and fastening strip. Such a connection will be very reliable, but you still need to periodically tighten the nuts.
What you still need to do is cover the footrest bolsters with foam rubber. This is necessary so that nothing puts pressure on the limbs during the exercises. Actually, you can also lay foam rubber under the board and cover it with some suitable material. In general, the projectile is ready for use.
Exercise machine for working out leg muscles
For the leg muscle group, it is necessary to develop the biceps and quadriceps femoris muscles. As a rule, homemade equipment and sports equipment may differ only in their structure and compactness. On a regular machine to work the biceps femoris muscle, you should lie on a bench and press on the bolsters with your heels, while bending your legs, and in a sitting position, you work the thigh muscles while extending your legs.
Exercise machine for working out leg muscles
To make such a machine, you will need a metal frame with internal weights, to which the bench must be attached. On the other hand, soft bolsters need to be attached to this bench using a hinge, and at the edges there are 2 pairs of handles. You can use bar weights as weights and attach them to the lever mechanism with a cable. Although it is not easy to make a homemade exercise machine for developing leg muscles, it is great for working out the thigh muscles.
In addition to this exercise machine, ideal options for strengthening leg muscles are running, swimming, and cycling. This machine is often used by professionals to add definition to their muscles. Complex exercises on this machine and regular cycling can give excellent results.
So, homemade exercise equipment gives the same effect, but is more affordable, unlike expensive sports equipment. It is much easier to make the most common exercise machines for developing abdominal muscles than a leg machine. In addition to free time, you also need materials that are not always possible to find. You can also use dumbbells as weights, which are more affordable. For example, hold them behind your head or hang a small load on your feet and at the same time exercise on the crossbar and much more.
What is the best abdominal exercise machine?
To get quick results in losing weight, it is important to adhere to proper nutrition and exercise. The most problematic part of the body for many is the stomach; in order to make it beautiful, it is recommended to pay attention to sports equipment. Today there is a huge variety of them, and many options can be used at home. An abdominal muscle trainer should meet all parameters and not create unpleasant sensations during use.
Incline Ab Bench
This is a popular device that can help make the task of getting six-pack abs easier. Thanks to repeated repetitions of the exercise, this abdominal exercise machine increases the flow of oxygen to the cells, which helps speed up metabolism and, as a result, remove excess fat. The types of such benches are as follows:
- Regular horizontal
. Available in a fixed or angled version. The greater the incline, the more difficult the workout. - “Roman” bench is a training machine for pumping up the abs and abdomen
. A more complicated version, suitable for people with experience. Some models are equipped with springs or rollers for massage. - Bench with backrest tilt adjustment
. Abdominal exercises on the simulator are complemented by loads on the legs and spine. - Bench with curved back
. A professional simulator that allows you to combine aerobic and strength training.
Ab roller
One of the options for an inexpensive, but at the same time effective device for losing weight in the waist area. A home exercise machine for the abs and abdomen is a wheel with two handles located on the sides. To work out the abs, the roller is used by rolling it across the floor from a kneeling position. The apparent simplicity of the device is deceptive, and in fact the exercise gives a strong strength load to the entire body. The following models are available for sale:
- two thin wheels
; - one thin wheel
; - one thick wheel
.
People of different builds and training levels can use the roller. At first, until the weight returns to normal, abdominal exercises on the simulator should be performed for no more than 15 minutes. It is recommended to train daily. After achieving the desired result, you can use the training roller twice a week, this will help keep your body in good shape.
Abdominal bars
Exercises on this simulator have a positive effect not only on the abdominal muscles, but also strengthen the hips, legs, arms and back. The only drawback may be a person’s poor physical preparation, which will make it difficult to carry out full training at first. These abdominal exercise machines are used in the gym and at home for the following exercises:
- straight leg raises;
- twisting;
- corners;
- scissors and others.
A special feature of the training is performing strength exercises at a slow pace. The recommended number of repetitions is up to 10 times. For additional load, you can attach weights to the ankle area. The maximum effect can be achieved only with regular exercise. Currently, there are compact mini-exercise machines that are mounted on the wall in the apartment and combine the functions of a horizontal bar and parallel bars.
Muscle stimulators for the press
Exercise machines for the laziest or busiest people, since you don’t need to do anything, the muscles work themselves. Recently, the market has been filled with different models of muscle stimulators, ranging from simple battery-powered ones to professional models. Initially, myostimulation was used in resuscitation and physiotherapy, but these days it is a popular figure corrector. The process is the effect of current pulses on the muscles, resulting in their contraction. The simulator is available in the following types:
- butterfly
; - belt
.
All models differ in power and number of functions. You can achieve normal results by using a high-power electric abdominal and abdominal exercise machine, which belongs to the professional line. The use of a myostimulator helps provoke the active work of certain muscles.
AB ab exercise machine
An excellent device for strength training. In addition to additional warm-up of the back muscles, a home abdominal exercise machine improves blood and lymph circulation. Among the advantages, shock-absorbing qualities stand out, helping to use the simulator even for beginners without training. The following types can be found on sale:
- AB Rocket
. A long back with massage elements made in the form of a curved arc. - AB King
. Abdominal and abdominal exercise machine with adjustable inclination angle. - Ab Doer Twist
. Type of load – own weight. - AB Couch
. Exercise machine with wide support and massage rollers. - AB Glider
. A professional device with an adjustable seat and footrest. - AB Swing
. Compact exercise machine for the abs and abdomen. - Ab Coaster
. An expensive option for high-quality abdominal muscle training.
Elliptical ab trainer
This design can be found in many halls. Its function is to warm up the body well and increase the heart rate. The design provides special mechanics of movement, using a large number of muscles. The trajectory is reminiscent of skiing. This belly fat loss machine provides a good cardio workout, toning the muscles and thus helping to remove fat.
The absence of shock loads and minimal risk of injury from movements makes it suitable for a large number of people with different health conditions and weights. Additional load can be obtained by walking backwards, which is not available on other devices. Thanks to its silent operation, the abdominal and belly reduction exercise machine can be purchased by people who want to exercise at home.
Massage hula hoop
One of the “oldest”, but no less effective abdominal exercise machines. The device is so easy to use that anyone can use it, regardless of physical fitness. The hula hoop is a device for the press that is available in a wide variety of models. Daily exercise will bring great benefits to the body in the form of:
- effective cardio exercise;
- improving bowel function;
- toning the skin;
- strengthening the torso.
The following types can be used as a press device:
- folding hoop with pads
; - weighted hula hoop
; - massage hoop with suction cups
; - jimflextor
.
Abdominal treadmill
The most popular machine in all gyms for a complete cardio workout. Few people know that it can be used in the gym as an abdominal exercise machine. To do this, you just need to change your usual running technique. To tighten your abdominal muscles, you need to try to relax all other parts of your body and lean forward a little. Additional load can be obtained by making sudden changes in body positions, for example, bending to the sides. In addition, the treadmill can be used as a moving support for the arms in the plank. In this position, the abs are constantly tense. The treadmill is:
- Regular
. For simple running at different speeds. - With lifting mechanism
. Helps increase the load by changing the angle of movement.
Abslater exercise machine for the press
It is a device resembling a crossbow. It consists of a device for resting on the stomach and an arc-shaped handle. Initially, the Abslater exercise machine was created for men, but nowadays women also lose weight with its help. The principle of operation is that when you pull the handle toward you, the stop is pressed into your stomach, which leads to tension in your abs. To get the effect, it is important to train regularly and take into account that the number of repetitions should be such that the abs “burn”. Classes are held in a lying or sitting position, which practically minimizes the stress on the joints and back.
Fitball for the abdomen
A gymnastic ball is a multifunctional sports device that helps solve many problems. Due to the variety of sizes, this abdominal muscle trainer can be used equally effectively by women and men. Training with a fitball is a fun activity that requires learning different exercises and regularity. During a full workout, due to the involvement of a large number of muscles, a significant expenditure of calories occurs. When purchasing a ball, you need to pay attention to the following points:
- homogeneity of structure;
- elasticity;
- density;
- size.
Fitball exercises help to achieve the following results:
- formation of correct posture;
- development of abdominal and buttock muscles;
- improvement of the vestibular apparatus;
- increasing muscle elasticity;
- acceleration of metabolism;
- normalization of the functioning of intervertebral discs;
- acceleration of blood circulation.
