This is a tutorial on how to make a pull-up bar at home that requires no drilling, making it ideal for dorms or other temporary housing. When loaded, the horizontal bar is pressed against the door frame at two different points, locking in place without the use of screws or bolts. The maximum load of a homemade horizontal bar in an apartment is approximately 140 kg. You can use it to do wide, regular, narrow pull-ups, etc.
Step-by-step instructions for making a projectile at the dacha with your own hands
The entire process of manufacturing an outdoor horizontal bar takes place in several stages:
- First you need to dig two holes about 60–80 cm deep for the support pillars. They must be deep enough to ensure the greatest stability and reliability of the entire structure. The distance between the supports corresponds to the width of the crossbar.
- Then you need to insert support pillars into the dug holes, fill them with 10–15 cm of sand, after which it should be compacted, and fill the holes to the top with mortar. For better stability, a certain amount of coarse gravel is added to the concrete. Also, during concreting, the pillars must be strictly vertical, and this can be checked with a regular building level.
- Before pouring the base with concrete, it is necessary to treat the supports with an anti-corrosion solution or waterproofing impregnation.
It is recommended to add gravel to concrete
- After a few days, when the cement has set well and hardened, you can begin to install the crossbar to the racks. To do this, you need to weld the metal pipe to the supports or screw it using special bolts. In the second case, it is recommended to flatten the supports on the sides by hitting them with a hammer.
- For top or side fastening of a steel crossbar to wooden posts, only bolts (or other hardware) are used. The most durable is the top mounting option, for which long bolts are used. They will penetrate right through the crossbar and screw into the wooden post. For additional strength, the crossbar must be secured with wide iron clamps and staples.
Video: how to make a projectile for an adult
The nuances of making a children's structure in the yard
A children's horizontal bar is correspondingly smaller than an adult's. The crossbar should be one meter high, and the height of the support pillars should be 1.5 - 1.6 m. It is also recommended to equip the children's horizontal bar with a special ladder so that it is convenient for the child to reach the crossbar, rather than jumping or reaching on his toes.
It can be equipped with additional handles for different grips during classes and a small round footrest. This is necessary for small children if the design of the horizontal bar does not provide a special ladder.
A children's horizontal bar can contain many more different types of apparatus.
Video: do-it-yourself horizontal bar with parallel bars
Basic tricks
When you have already mastered the basic exercises well (good - this means that you can perform them easily, without tension and with little or no thought), it’s time for more complex, but also more spectacular elements. But not before! And it’s better to first watch them on video on the Internet, studying the techniques of professionals.
Ideally, it would be good to work out with a trainer, get advice on how to move correctly and do a couple of exercises under his supervision so that he can point out mistakes. Moreover, each exercise should be performed in stages, gradually, and in no case in jerks. You can easily learn tricks on the horizontal bar from the video.
Basic tricks
It is worth remembering that practicing tricks will take a lot of time. Even a professional spends a lot of effort and a huge amount of time (up to several months - depending on the complexity of the trick) on practicing techniques. All elements must be done first in the gym to avoid injury. To perform tricks you need strength and the ability to maintain balance. There are special exercises to develop these qualities.
Horizontal bar and its types
A regular horizontal bar is a sports apparatus that has one or more (two, three or even four) crossbars. They are installed side by side, but at different heights. Such a multi-level horizontal bar will be the best option for a large family that wants to regularly exercise in their yard. In this case, the height of the racks should be chosen taking into account the average height of all family members.
A sports horizontal bar can be supplemented with a ladder (vertical or horizontal), a small punching bag, a basketball or gymnastics ring, a rope, parallel bars and other equipment that you and your family need.
The outdoor horizontal bar can be made multi-level
Video: DIY wooden horizontal bar
A horizontal bar is a necessary thing in every private home or country house. Even if you don’t exercise regularly, periodically hanging out on it will help relax and align your spine and joints. And this is very important after difficult work in the garden, when the back is bent all the time. If you have a children's horizontal bar, your children will get involved in sports, improve their health and get rid of scoliosis.
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Spanish exit
In principle, a simple exercise, you just need to avoid mistakes. You need to hang on one hand in the reverse flag. Next, press the body point-blank.
If you pay maximum attention to the exercises and do them regularly (preferably daily), then very soon you will notice results that will definitely please you. Your physical shape will definitely be much better than it was! Posture will change and improve, strength will appear, and the muscles of the back, arms, shoulder girdle and abs will strengthen. You must be prepared that real results will appear only after a few months. You need to move gradually - excessive zeal will lead to injuries.
If you've been working out for quite some time, but you don't feel like you're seeing results, seek advice from a professional trainer who can explain what you're doing wrong and help you adjust your workouts.
Spanish exit
It is best to generally practice for the first few weeks under the supervision of someone who already knows how to do tricks on the horizontal bar. Then he will point out mistakes, set up equipment, and advise when you can start mastering more complex elements. In addition, classes in the company allow you not to lose heart and not give up your endeavors after the first failures. And competition is a good incentive for growth. Trying to “defeat” your “rivals”, you will not quit at the very beginning, and when enough time has passed, you will become so involved in the process of improving your physical fitness that you simply will not be able to quit.
Never try to take the bull by the horns and do something that your body cannot yet do. This could result in dangerous injuries. There is absolutely no need for risk - it is better to train an extra few days than to treat an injury for several months.
Features of external decoration
After the horizontal bar is completely installed, it can be painted. This coating will perform a decorative function and protect the metal from corrosion, and the wood from fungus and harmful insects.
There are other external finishing options that will prevent your hands from slipping on the crossbar.
- You can buy a regular rubber band at the pharmacy and wrap it around the pipe in those places where you grab it with your hands.
- It is recommended to coat the crossbar with special non-slip paint.
- If possible, you can buy soft neoprene non-slip pads at a special sporting goods store. They are cylindrical in shape and come in various diameters so that they can easily fit onto bars of different sizes.
Where to start training
Firstly, you need to be prepared for the fact that perseverance will be required - only regular training will allow you to master spectacular power tricks. The approach to basic trick techniques should be consistent. We must start with the easiest things, moving from simple to difficult. Good for first tricks: one-arm power lift, flip lift, flag. Even if it seems incredibly boring to do such exercises, do not give up and go straight to the spectacular ones - you can damage your arm or back. You should never rush.
What to make a horizontal bar from
Before choosing a material for building a horizontal bar, you need to find out some nuances. Typically, gymnastic bars are designed for instantaneous loads weighing 1200–1700 kg/s. But this applies to professional equipment. For a horizontal bar in an apartment, where you will do the exercises slowly without a big swing and “sun” rotation, a load of 200–250 kg is enough, but an outdoor one should withstand at least 600–800 kg.
To construct the crossbar, steel pipes (round metal profiles) with a diameter of 26 to 40 mm are usually used. In order for you to more accurately find out the diameter you need, you need to measure the width of your palms at the level of the lower base of your fingers with a tape measure, and then multiply this figure by 3.3. It should be noted that for adults and children it is necessary to use pipes of different sizes, otherwise the effectiveness of training will decrease significantly. Also, because of this, a person will constantly slide off the crossbar (even if its surface is rough), and may be injured if he falls.
An outdoor horizontal bar can be made from steel pipes
The wall thickness of the outdoor horizontal bar crossbar must be at least 3 mm. It is not recommended to purchase a pipe with a thinner wall thickness, even if it is made of a material that is stiffer than carbon.
Square pipes are also suitable for making a horizontal bar with your own hands. They can have dimensions of 50x50x3 or 60x60x2, and their corners must be rounded.
An outdoor multi-level and multifunctional horizontal bar made of wood must be made of high-quality material
If the supports are made of wood, then in this case it is necessary to take beams with a cross-section of at least 10 - 12 cm.
