Modern life, on the one hand, deprives a person of the majority of natural physical exertion; On the other hand, the psychological and emotional loads in it hits it. Therefore, to keep yourself in good, at a minimum, physically need absolutely everyone. To the honor of the present generation, it can be said that now most people understand: a healthy mind in a healthy body. Also soon begin and understand: units, dumbbells and a naistee expander; you need to work more with weights on projectiles and simulators, so you need at least a bench for the press.

Healthy body needs for a developed mind. Physically undeveloped outstanding scientists, engineers, creative intelligentsia, top managers and businessmen are rather an exception than the rule. Lion Tolstoy in 60 twisted the sun on the horizontal bar. Niels Bohr, the one that in school textbooks was a famous football player played for the Denmark national team. The case came to curiosity with him: when Bohr was awarded the Nobel Prize, in physics, of course, the Copenhagen Taglastt printed a note, they say, that's good, our forward for football was given a nobel. And "Botan" in "Physics" often turns out to be this and in the areas of activity requiring mental tension.

The muscles of the abdominal press, as you know, to rock is more difficult, because Their ends are not directly related to the bones. At home, engaged in pumping the press without special equipment, long and before hernia. Therefore, you need a bench for the press. Structurally, the other shells are most often combined into one, with the ability to transform for certain exercise complexes.

Sports benches - products are not technologically difficult. The descriptions of them in the runet are enough, but more in the key: Choose the drawings, and then - that's how it is necessary to cut, like that, like that. A person who caring for his physical development is usually able to manage to be managed. But how to choose a prototype so that workouts go to favor? How to modify it under his biomechanics and biometry? What sample is more suitable for certain groups of exercises?

This publication is devoted to questions as with their own hands on a reasonable selected pattern to make a bench for exercises in a preferred direction of physical development, and then on its basis - a home simulator. The same one who intends to express themselves in sports or bodybuilding, after looking at it, will not be ashamed to come to a well-equipped professional gym. In the meantime, the material is designed for beginner athletes and simply on people who have understood: to use the blesses of civilization can be and necessary, but to give them to turn themselves in the "kettle" or the quashem, which is wrong.

Note: The problem of home sports occurs lately everything is sharper in the countryside - "physics" and decreases there, stresses arrive, and the well-equipped gym is far away.

What to choose from

The home bench for the press lying most often is part of the compact simulator or itself is a multifunctional sports projectile. Regularly engaged to the simulator, the case will come for sure, therefore, choosing a bench-prototype, you need to keep in mind what it will turn. The design of sports simulators is the most common 4, 3 and 2 reference. "Supported" in this case means not the number of contact points with the floor (they are usually at least 4, for stability), and the number of vertical power links in the design, it largely determines the capabilities of the projectile.

Types of household simulators

4-reference shells, pos. 1 In fig., Designed for developed athletes that operate with large, over 100 kg, weights. Racks for the rod are located in them at the level of the shoulder lying, which is much reduced by the risk of injury: the rod, collapsed by a vulture on the chest - it is very serious. 4-supporting simulators are heavy, cumbersome, and you can not engage with great weights in the apartment: falling on the floor, they give an instant load in 5-8 of their weights, and the carrier ability of overlaps is 250 kg / sq. m.

For household conditions, 3-supporter simulators are intended, simple and additional cargo levers, leg supports, athletics, etc., pos. 2 and 3. In order for the neck rod in the 3-support simulator to also be on the level of the shoulders, their benches make "breaking": to take a barbell, the hands of the hands behind the head, dangerous. Therefore, on dimensions, 3-supporter simulators are generally not less than 4-reference, excluding those in which the rod is taken from the approach, see below. The permissible working weight in 3-reference projectiles is usually taken by 100-120 kg, including the weight of the body of the training.

2-support simulator This is the actual bench for the press. For different groups of exercises, the benches are horizontal and inclined, pos. 4 and 5: on the horizontal bench swinging the most press, and lumbar muscles are also well loaded on the inclined. More complex structurally universal bench, pos. 6, serves in the same quality.

Note: On the inclined bench you can also make the initial complexes of hyperextenzular exercises, see below.

The most perfect type of sports bench is a bench-transformer with a breaking board, the slope of parts of which is adjusted separately, pos. 7. The transforming bench can be complemented by a rack for a block with a load, a desk, pos. 8 and others. Devices. It makes sense to do this immediately, if there are necessary work skills: adding a rack to the bench for the rod, we get a full analogue of a 4-support simulator, only for a smaller weight, pos. nine.

Error design of sports bench transformer

Note: A common error in the independent manufacture of sports bench transformers is to perform them according to the power scheme, as in Fig. on right. When performing exercises, there are significant efforts, seeking to "push the bench leg", and the welds turn out to be unreliable. So that the projectile of this sample has become durable, its supporting bars must be associated with a longitudinal beam, or two, from the same pipe.

SpecComayiki

Special view of sports shells - benches for hyperextenzing exercises. Their goal is to achieve slightness and flexibility, without increasing over muscle mass. In fact, the hyperextenzia can also be engaged in a large ball, or simply on the rug, but the best results are obtained on a special bench.

Benches for hyperextension

Benches for hyperextenia, by virtue of anatomically-physiological differences, are male and female, see fig. Strong Amazon can do hyperextenzive exercises and on a male bench, but the ladies whose goal is to get rid of Galifa, a slim posture and a flat belly, only a female bench for hyperextension, to the left of the trail. Fig. Starting to put yourself in order, not risking reproductive health, it is better to still on an inclined bench with a curved board, in the center, and "advanced" beauties to engage in the press with the cargo, sitting, too, on a special bench, right.

Special benches for sports exercises

Note: Bench drawings for hyperextenia with adjustment under growth are given in Fig. Materials - profile tube 40x25x2, 35x15x1.5 and round 25x1.5; Parta from plywood 12-14 mm. On the cover of the parties, see further.

Bench drawings for hyperextenzing exercises

About sizes

Here in fig. Data sizes of 3-reference simulators for medium height people. Left - full-featured with a removable desktop, manual and foot levers. Basic materials - Profdrub 60x40x2 and round 30x2; Emphasis for lifting the board - pipe 20x2. Board - plywood 16 mm with a trim, as described below.

Dimensions of home simulators for middle growth people

Right - simple compact. The height of the bench above the floor is selected individually, by measurement from the heel tight on the floor to the inner bending of the knee joint. Main materials as in the concession; Adjustable rear leg allows transforming a shell for exercise sitting. But remember: the rod from this simulator should be taken only from the approach!

Different benches

The simplest, but also remarkably durable sports shopping - "Ippolitovka" can be made according to the drawing in Fig; The flooring is a robust board from 40 mm. They are well acquainted with those who passed the course of the young fighter in the army; At least in past times. "Perfume" -born, the darkens soon began to look at the Hippolitovka with amazement and caustic: how much, it turns out, all the exercises can be done on it! And it is perfectly part of the 4-supporter simulator.

Sports beam frame

On the trail. Fig. - Inclined bench for the press. Such, in view of its compactness and benefit, it will not hurt to start a separate if there is enough space in the dwelling. Due to the lack of direct corners, the material is salary - ProfTrub 40x40. Foot stops - a rod 10 mm with threads at the ends, rubbed to the desired size. Rubber couplings are removable: the lower stop is adjustable, and the top is removed if you need to do the exercises in which it interferes.

Inclined Bench Drawings for Press

Next in fig. - Compact power bench with rod racks. Exercises on it are made mainly sitting. You can also swing the press, deeply deficing the back. In this case, the legs of the legs will be a cross beam A, and then it needs to be covered with something soft or put on the rubber coupling. Materials are professional 40x40, and the holders of the rod from the steel strip thickness from 6 mm.

Compact power bench

The following sample - an athletic bench is already for strong guys confidently managed by a weight rod equal to their own, t. Naz. Scott's party. Materials, respectively, professional 60x60x2.5 and 50x50x2. Holders of the grid of the same strip, as in the pre. case; Seat and table from plywood from 20 mm.

Bench with a wage for exercises with weights

Several simulators

As tightly tie the bench- "Ippolitovka" with a rack for the rod, turning into a fairly compact 4-support simulator, shown on the left in Fig. In the same place, the size and design of the transformer bench under the same frame. The main material is there and there - Prof. 40x60. About the locks of racks with rod holders Recall the lower.

Home simulator and bench transformer to it

On the trail. Fig. - Drawings with the material statement of a simple 3-support stationary unregulated simulator with a horizontal bench. It is more suitable for private households with sufficient useful area. The highlight of this design is the connection of the feet of the bench with its carrier beam in the link under 45 degrees. Thanks to the optimal distribution of operational loads, it was possible to perform a projectile on which you can do exercises with weights of more than 100 kg, from Profiterba 50x50.

Simple tropopran home simulator

Finally, then in Fig. - Drawings and specification of elements on a full-featured home simulator with a bench-transformer for the press and press. Pay attention to the knot highlighted in red. This is the easiest and most reliable method of fixing the rod racks at home. Pins fixators (with a diameter of 12 mm) will, of course, it is gradually to wear out, but they will never break them and does not appear.

Full-featured homely simulator

More about the rod

As already mentioned, the rod that is not restrained on the weight capable of causing severe injuries, up to fatal outcome. And to send it to the ridge to holders in such cases unreal. But it is realistic - to provide 2 segments of the chain, securely fixed on the racks of the rod. At other ends of the chains - carbines, they are thrown on the neck. The length of the chain safety links takes such that, holding a bar on a completely elongated arm, the chains were kept, but the rod was not reckoned to the chest. So that the carbines do not slip on the grief, they are enough to climb scotch. Suddenly the bar will collapse, scotch, of course, will not stand, both Karabin will eat one end of the griff, but the case will cost a fright and, possibly beaten by floors.

About wooden athletic benches

It is impossible to engage in wooden sports shells with a barbell, their design will not stand. But in situations arising from the awkwardness of the training, the tree "gives" the body is much less sensitive than the metal. Therefore, wooden benches for the press and press preferably use beginners and minors. In addition, wooden sports benches and simulators can be built in the country or in a country house from the remains of building materials.

Drawings of an inclined wooden bench for the press

The construction of an inclined wooden bench for the press and the specification to it is shown in Fig., And on the trail. Fig. - Drawings of a wooden simulator with a tilted bench and lever for exercise with legs with a cargo. In order for the tree to hold the operational loads, a blocking system of cargo suspension was applied: they hang on the downstream branches of the cable A. Transverse beams b - steel rubberized.

Wooden house simulator

On the cover of boards and seats

Boards and seats of industrial production shells are tightened with dermatin or plastic similar purpose on an elastic lining. Such a lover is durable, but does not prevent the inverse sweat suction, which is not useful in any way; That is why the modern sports form sew a 2-layer, with a grid, immediately removing sweat directly from the skin.

In the gym, this lack of sheath does not noticeably affect, because The gym is equipped with supply and exhaust ventilation (PVV) and air conditioning. At least, must be equipped according to sanitary standards. At home, it is not always possible to engage at a comfortable temperature, and it is simply impossible to arrange a PVV in many urban apartments. Therefore, it is desirable to carry out self-made athletic benches in the form of such a "cake", following the foundation outside:

• Microporous rubber thickness from 12 mm;
• Furniture foam rubber 45 (grade 45) with a thickness of 8 mm;
• Singry procession from 7 mm thick;
• Denim or material like a bike soldier's blanket of an old sample.

The rubber damper is glued to the "Moment" glue or a slim pistol thermoclaim. The remaining layers of the casing are conveyed to the stretch and pinned with a furniture stapler. The lack of such a casing - it is necessary once a year, on the outcome of spring, change; Rubber layer remains. The soft layers will not be built, possibly, and for 3-4 years, but according to sanitary and hygienic requirements, the life of textile overflow must be reduced to a year.

About technology of work

The tasks of this publication does not include a description of the technological details of the manufacture of a bench for exercise. However, even if the reader is a good fitness and a welder, give a concept, how to make a home sports simulator with your own hands, you need. Therefore, we offer a video course in 3-parts from the author who made a very good simulator, as they say, from scratch in every sense:

Video: Simulator do it yourself, making
Part 1

Often those who have already come across the problem of excess weight know how hard it is to get rid of extra kilograms. The first thing that comes to mind is strict diets and grueling workouts. But few people are ready to spend their time, health and money, because the same campaigns in the gym are notice. Is hope for ideal forms at all? There is! In a healthy weight loss, without leaving the house, the simulator will help you. Linding. With your own hands, you can independently make such a simulator at home.

What is the simulator

The idea of \u200b\u200bthe invention of the sensational simulator belongs to Nicholas Valley. This resourceful man has built such a construction that can easily replace both a running track and jogging, and even will be competing the campaign to the pool. Interestingly, the simulator not only replaces these types of loads, but also combines them together, while leveling the negative moments associated with such physical exertion. Such an approach helped the aforementioned inventor to lose weight by twenty kilograms in just two months. And this is despite the starting weight of Nikolai Dolinov was near the ninety kilogram. Agree, the result is very impressive! The most important thing is that the valve simulator is easily made with their own hands, even for those who weakly represent this process.

The valve simulator itself is as follows - these are two rings, which have from each end to the loop. The device is mounted on the wall or doorway with a hook that is included. Here, actually, and that's it. Such a light and compact design, and the result from workouts is stunning.

Most likely, everyone who became interested in the invention visited the question: "How can I do with your own hands?". It's not as hard as it may seem at first glance. Of course, the home analog will be somewhat different from its patented option, but it is quite suitable for efficient domestic training.

How to make a valve simulator yourself

Let's start with the fact that you can get everything you need for a simulator to purchase in the most common building of building materials. Buying enough budget, and you can easily make a "slightly" valve with your own hands.

You'll need:

• Rope. Choosing a rope for the future simulator, prefer the rope with high strength. The required length is 8 m.
• Synthetic belt. The length of the belt must be 3 m, and its width is about 35 mm.
• Dowel. Plastic dowels are suitable - 3 pcs.
• Hooks. The hook should be in cross section of 8 mm, with the ends in the form of a semiring.
• Blocks. The block section should be 3 cm. We will need 2 blocks.
• PP tube. Pipe length - 50 cm, internal section - 20 mm.
• Metal hacksaw.
• Electric drill.
• 8 mm drill in width.

It's all that you need to make a "slightly" valve simulator with your own hands. Establish to manufacture. Take the rope and cut it into two equal parts. Ends are better to fall out with matches or lighter. Next, insert the ends of the rope into blocks.

Next step: you need to wear a pipe on the rope. Secure the pipe with a rope by turning it into the loop. In order for the resulting design to be durable and looked more or less aesthetically, it is necessary to make a loop, flashing it with tight thread. It is better to make a sewing machine, but since not every household car is able to dress such a durable cable, then most likely they will have to work his hands.

In principle, the simulator is ready. It remains only to drill a hole for a screw with a semiring at a suitable place and consolidate the simulator on it.

It is much easier to understand the essence of the process when there is a visual example of how to make a "losing weight" simulator with your own hands. Drawings, however, are not so important, because the design is simple.

How to use the simulator

Now you can start training. Before you start, it is necessary to make a light workout. Several times you can train on the floor in the position of lying. To do this, lie on the floor, insert your arms and legs in the loop. You need to move as if you are traveling by bike.

Pluses of training at the simulator Valley

First, short-term. You will need 5 to 10 minutes for classes. Secondly, compactness. The simulator takes a minimum of space, it is easy to remove if necessary. And this is desirable that you can make a simulator "Slim" with your own hands.

As you can see, in order to throw out overweight and stay in shape, you do not need to extend yourself with ineffective diets and acquire expensive gear. You can simply make a simulator "Slim" with your own hands quickly and without leaving home.

Bench for girth lying

In this article you can downloaddrawings simulator Bench for bench press.Bench for Lyezh - The most popular and common sports simulator, especially loved by all athletes. When entering the gym, a novice athlete, as well as many professionals run for a bench for Löj's bench. Of course, its role in building muscle mass is very exaggerated and athletes are too concentrated on it, forgetting about other no less important groups of muscles, and in reality are more important. Such as the muscles of the legs, back, press and others. Nevertheless, the bench for Lyzhya is my first simulator that I made manually.

This hour of the bench looks like this. Adjustable back with a retainer, the maximum angle of 90 degrees, that is, perpendicular to the horizontal position. Standing racks that when raised up the back allows you to use them as a rack for squats. On the Internet you can find many simple, basicdrawings of the simulator But often its design already outdated and drawing contains minimum of information and data.

At the very beginning, I made a simple variant of the bench for the press, without an adjustable back, simply with the board of the clot of dermal and without the stands, as well as without bars for pushups. But later I modified it and modified.

There are many different types of bench for handy. It was a desire to make a standard bench on four supports with a simple horizontal board, as in many sports halls with old, Soviet simulators. The benefit of any problems to remove the size of the bench during one of the visits to the gym was not. In the gym no one bothers to redraw drawings simulator . But after comparison with the shopping option, it became clear that the bench on four supports was very heavy and cumbersome. Therefore, for the manufacture, we chose a bench on three supports: two from behind - the racks themselves for the rod and one in front - under the seat.

Of course, from the fact that the simulator is bulky and heavy - it is neither slightly worse than light and compact. Nevertheless, many elements of such structures are simply extra. Also, in most cases, the gyms for the bench at an angle always stood a bench with an inclined board, that is, two benches for two different exercises. This option is well suited for loose rooms, where much space, but not for a home gym. Therefore, as we have already said, the choice fell on a simpler and compact modification of the bench for the press, than that similar to this:

As you can see, here the back is adjustable, but the racks are not extended. In addition, it is noticeable that the bench is collapsible, it consists of separate profile pipes that are connected by bolts. It is less strong and less reliable option than solid, welded design.

Bench for Lyezh

So, the bench frame looks like this.

The whole design is made of 4x4cm profile pipe. Petals of racks for the rod are made of a metal strip with a width of 4 cm. Climbing cut off from the strip in the vice, they need to be beatened by blowing hammer at the desired angle. Then they simply put up the profile pipe of future racks and is welded with a welding machine.

In the end, only to attach a narrow paneur (about 30cm width) or the board to the bench frame. To do this, drill three holes under the bolts with a diameter of 8mm, as shown in the photo above.

Drawing of the Bench Timelier for Lyzhya Life:

Attention! IN drawings simulator An error was made - the distance from the floor to the horizontal surface is incorrectly indicated, the length of the reference tube. It should be 340mm.Drawings simulator Updated.

If you need a bench with an adjustable back and advanced racks - we read on.

Inclined bench with a simple adjustable back

First of all, I would like to note that ultimately the bench for Löse's bench was modified to install the module: "Foot Prefix". To do this, we replaced the supporting profile tube 4x4cm to the same, only thoroughly - 5x5cm, in order for it to install a prefix in it.

For further explanations in the photo, we will use this variant of the bench - with a supporting profile pipe 5x5cm. You can use a simple design described above if you do not plan to install the prefix for the legs.
So, to install an adjustable backrest and seats, you need to weld the oblong metal ring to the bench frame, to which the back and the seat will be attached, as shown in the photo below.

Drill three holes in a bench for the board here is no longer necessary, as the board will be attached to the adjustable metal structure.

Below in the photo of the bench for the bench press with the mounted metal ring with a frame skeleton for an adjustable back and seat. This framework from the profile pipe 2x2cm is manufactured.

In the inclined position, the back of the bench lies on a transverse metal beam, a diameter of 20-22mm, which is inserted into the pre-drilled holes in the bench racks (photo above). In total holes in one rack - 4, their diameter is 24mm. To accurately coincide the holes, they must be drilled separately on each side, and not through. As a result, you will get in one rack of 4 holes, from two sides - 8, and in the second as much, together - 16.

Drill such holes can be a regular drill, if you do not have a drilling device. To do this, you need to buy such a crown for metal, 24mm. Inside the crown itself there is a regular drill on 6 or 8mm. First, this drill is included in the metal, then the crown is removed in the chips.

Drawings simulator The inclined bench for the bench is the same as at a horizontal bench (see above), except for the length of the racks, in this case it is 105 cm, instead of 87cm. The distance between the holes for the transverse beam is 12cm. The distance from the horizontal plane of the bench to the first opening is 8cm.

Why did we call this adjustable back - simple? Since with such a design, it has only five positions: the lower and four inclined, and the maximum inclination angle with such a design is only 45 degrees. It is no longer possible to raise the back of the bench, since it will not be open it to what, and even more so it is impossible to fix it in a vertically even position, at an angle of 90 degrees.
It is possible to solve this problem another design of the record of the back in the inclined position.

Inclined bench with adjustable backrest and racks

In order for the back to rise into a vertically even position, it is necessary to attach to its middle an additional design that will rest in the bottom of the bench. Drilling through holes in the racks now no longer needed, as can be seen in the photo below.

The holders of the racks for the rod can be cut. If you make a bench from scratch - then just do not welcome them to the racks.
Further top view. It is clearly visible to the mechanism of attachment.

Additional design contains significantly more holes. Using the pin for fixing, you can pick up the desired angle of inclination. Also, the support can be moved closer to the base of the back, thus increasing the angle of inclination. In order for the support to keep in this position and did not go back - you need to drill in the frame side of the hole in the side, into which the pin will enter and fix the support in the desired position.

Drawings of the simulator Sloping bench for Lyzhya Roman:

Attention! IN drawings simulator An error was made - the distance from the floor to the horizontal surface is incorrectly indicated, the length of the reference tube. It should be 330mm - for the profile pipe 50x50mm and 340mm - for the profile pipe 40x40mm.Drawings simulator Updated.

Construction of a simple inclined backrest
As can be seen in the photo below, the design for a simple inclined bench is connected by a pin, closed or ordinary nuts are screwed along its sides.

Between the large and small frame on the pin from two sides, thick washers are riveted, they need to be made.

Rama oblique back with support design, sizes
A similar element is added to the standard framework of the back, it is also fixed on the pin, clamped on the sides.

The disassembled design of the back and support looks like this.

Drawings of the Bench Train Bench for Lyezh, Rama Backless:

1. Two wide washers, are manufactured manually, external diameter:
20mm, internal: 11mm, thickness: 10mm.
2. Six closed nuts for 10mm, you can - simple.
3. Two pins. Cut from a metal circle with a diameter of 10mm, along the length of 180 mm, the thread from two sides by about 15mm.
4. Small pin, manufactured the same length: 100mm.
5. A piece of profile tube 2x2cm, Length: 40mm.

Extending stands
It should be noted that the use of such a design for the tilt of the back is a need for advanced racks, which will be discussed further. If you use the previous scheme - then install the retractable racks will not work, as they will interfere with the transverse beam.
Racks are made from the profile pipe 3x3cm, its size must be chosen so that it can enter the carrying structure of the bench. That is, if the bench will be made from the pipe 5x5cm, then the racks will need to be made from 4x4cm.

In order for them, it is advisable to buy prof. Pipe 3.5x3,5 cm. But not always the metal of such intermediate sizes is available on metal bond. Holders of racks are made of metal strip on the same principle that is described above for a horizontal bench. Length struts - 82cm. The distance between the holes is 15 cm, but you can do less, 7cm for example. The diameter of the holes is 10.5-11mm, under the pin with a diameter of 10 mm.

In the photo above in the racks, the handles are fixed that replace the bars for pushups. They are made of a circle with a diameter of 30mm, in length - 14cm (more than). In the cut bars, the shallow openings 2-3cm are drilled, with a diameter of 8mm. The tumbled in them is cutting with a thread for 10mm. In the racks themselves, you need to drill a bolt hole, as shown in the photo. It remains only to take a 10mm bolt with a length of 4-5 cm, the puck to it, insert into the drilled hole and wind the handle on it.

Upholstery backlogs
It remains only to cut the Phaneur and shelter her dermatitin. Plywood thickness 8-12mm. In the photo below the plywood is covered with paint from the bottom. If you want to make a conventional horizontal bench without an adjustable back, then plywood in this case should be solid from one rectangle.

In principle, at first it will even suit the unnecessary door to the bathroom, which remained after repair. The author in the manufacture of his first bench for Lözh's press was actually done until the full back of the plywood was made - terribly wanted to quickly experience the simulator in practice.

In small and large plywood, four holes with a diameter of 8mm are drilled. From the top side they are clogged with special nuts with teeth for wood, as in the photo below. You need to buy eight pairs: bolt + such nut, bolt length - 30mm, bolt diameter and 8mm nut.

Drawings Timing Bench for Roman, Board:

Next, cut out the dermatin or thin carpet cloth with scissors, is better, of course - ordinary dermatin, which, for example, cubs metallic armored verses. For a small plywood, you need to cut a piece of size 44z32cm, for a large length - 92cm, width with a narrow side: 29cm, wide: 33cm.

Next, we cut the blade with a knife-blade, in size plywood, the height of the foam rubber is 2 cm, you can buy in a construction store or in the bazaar.
We score into the holes of the nuts with the tooth, we lubricate the poler with the moment the moment on the perimeter and in the center (not necessary) so that the foam rubbing does not go to the tissue under the upholstery.

We put the foam rubber on top and on top of the dermatin (here in the photo fabric, since the last time the back was transformed with the cloth instead of dematin).

The most difficult to persuade the corners. Although in reality the process is simple, first wrap one side of the angle - we break through, then - the other.

The perimeter is large and small plywood. The time spent: 5min.

As a result, we get such two soft backs.
It remains only to put the sheltered back and seat on the metal structure, which we described above and secure bolts

This is how the design looks like from below, with a raised seat. In the middle of the felt square to get rid of the metal knock when lowering the bench in a horizontal position.

The main thing is that the holes in the board coincide with the holes in the metal frame of the bench. If you did everything according to our drawings, then it will not have difficulty. The same applies to the back of the simulator, it is attached to four bolts.

From the very beginning, for a home gym, we wanted to make such a simulator with a suspended sides. In this case, you can do exercises yourself, with large weights without assistance. At the same time you feel more confident, since you know that below the side crossbar of the rod does not fall.

But after the production frame is made by us, the need for such a simulator disappeared, since the power frame allows to achieve the same result, if you push into the usual bench for the lesion.

Sport is a useful occupation (an obvious statement with which no one will argue). But on the path of the man who has learned an insurmountable thirst to improve his physical health, often arises many problems. And Lena is not worth the first in line. Most often, either do not find funds for payment of the subscription in the gym, or the latter is very far from home. Many decide all the simple purchase of special equipment in a sports store, but not everyone can afford it. Even the most simple dumbbells are unnecessarily expensive. In this case, only one output remains - to do everything yourself.

We collect simulators for home with your own hands for strength

Collect power simulators for home with your own hands. They have cumbersome designs, some parts must be movable, the case must be very strong. Make something suitable of simple in the processing of materials will not work, without a welding machine in this case, it is practically not to do.

You can make such sports simulators with your own hands, with which you can perform several different exercises. For example, the installation on which the press is swing and which performs the role of the Turkish and BRUSEV. It is its design and consider in more detail.

To work, it will be necessary to purchase several metal pipes of round and square section, sheet chipboard, foam rubber and material for the sheath (armrests and support for the back). Square pipe pipes are cut into segments with such a length:

1. 2 pieces of 40 cm;

2. 3 pieces of 55 cm;

3. 2 pieces of 65 cm;

4. 1 piece 75 cm.

Round pipe pipes are cut on such segments:

1. 1 piece 75 cm;

2. 2 pieces of 20 cm;

3. 6 pieces of 15 cm.

Weld the details together into a single design. Cut out the chipboard of the necessary dimensions of the rectangles (for the back and armrests). We glue the foam rubber and tighten the chosen matter. Attach them in the places intended for them.

Factory for the press horizontal bar with do-it-yourself Handscape scheme

We make sports simulators with your own hands for fitness

In this case, we will not need to first make the drawing of the simulator with your own hands. All these devices have enough simple, and special skills from you will not need to build them.

In order to collect sports exercises with their own hands for fitness, it is quite a bit. The platform for steps is made from the LISP sheet, which is cut into three parts:

1. Top pad: 50x100 cm;

2. Support racks: 50x30 cm.

With the help of self-tapping screws, attach the support racks to the top platform. For the coating, you can take an ordinary rubber rug for the bathroom, which is sold in rolls. With the help of glue, we attach it to the surface and we obtain a non-slip and stable surface at the platform.

Very popular and wheel for swinging press. Make it easier simple, for this you need only a wheel from an old stroller or a children's tricycle, a metal round-section profile (with threads at the ends), two, a piece of rubber hose or a tape. The profile is cut into two halves, insert the ends into the wheel hole, fix the hard knobs with nuts. We stretch the rubber hose to the ends of the profile or wrap them with a tape.

We consider the drawings of the simulators with their own hands and evaluate their complexity

Before assembling simulators for home with your own hands, we must first think about the work of the work, calculate the cost of purchasing materials and streams, estimate for how long the work may be delayed and objectively assess your forces (we can handle it or not).

So considering the drawings of the simulator with your own hands for running, you can immediately say that it is few. The treadmill will eventually work out very cumbersome, quite expensive (specific materials) and or uncomfortable in operation (due to the absence of an electric drive), or dangerous (since the electric drive is not set properly). The conclusion is obvious - it's easier, easier and cheaper to purchase a finished product in the store.

Try not to pick up not your shoulders are unbearable for you tasks. Otherwise, instead of the desired savings, it is possible to obtain a solid headache and a terrible disorder due to the fact that nothing happened. It is much easier to collect simpler devices, and to more sophistic slowly postpone money from saved funds. Also read our high pressure for domestic use.

Classes on the rowing simulator is an excellent way to strengthen the cardiovascular system. The rowing simulator enjoys much less popular than running tracks and exercise bikes. And completely undeservedly, since it is much more efficient than other more popular simulators: the exercises on it will use the muscles of the hands, legs, abdomen and back. In addition, such a simulator has a minimum burden on the joints and fits perfectly into any training program.
The rowing simulator assembly on this instruction will cost you about 5 thousand rubles. But I decided to make it independently not in order to save, but simply because I like to work with my hands.

Tools and materials

List of materials:

• 2 bolt-hook;
• 2 screw-hook;
• 10 screw rings;
• 4 Spring washers of size M12;
• 8 washers M12:
• 8 hexagon nuts M12;
• M12 fasteners;
• Hassle of screws;
• 1 carbine;
• 2 cable clamps;
• 10 small wheels with a diameter of 3 cm;
• 2 small wheels with a diameter of 4 cm;
• Wooden beams 4x4 total 10 m long;
• Wooden pole with a diameter of 2.5 cm and 60 cm long;
• Wooden board with a length of 88 cm, 30 cm wide and a thickness of 2.7 cm;
• MDF board with gabarites 99x33x1.1 cm;
• Two long aluminum strips (a length of 140 cm, 4 cm wide and a thickness of 3 mm);
• Elastic belts;
• 4 pulley;
• 2 bearings with an external diameter of 32 mm and an inner diameter of 12 mm;
• Rope is 2 meters long and 10 mm diameter.

List of tools:

• Adhesive for wood;
• Wax for wood;
• Putty for wood;
• Saw;
• Screwdriver;
• Sandpaper;
• Clamps;
• Wood file;
• Drill;
• Drills for drill diameter 6, 12, 15 and 32 mm.

Assembling Rama

Screw from a wooden beam 6 short bars 30 cm long. Then do brand both ends of each bar at an angle of 45 degrees.
Now you need to sprinkle from the beam 6 of bars with a length of 10 cm each, 2 brus with a length of 18 cm, 3 brus with a length of 40 cm, 2 brus with a length of 42 cm, 2 brus with a length of 19 cm and another 2 bar length 73 cm. Finally, take 2 long bar 170 cm each.
Further drink square recesses at one end of the bars with a length of 170 and 40 cm. The depth of the excavation should be half the cross section of the bar, that is, 2 cm, and the length and width - 4 cm. Spread the bars 170 cm and 40 cm glue for the tree, folding them in Places of recess at right angles. While the structure with two 30 cm longs (with already cut corners), screwing them with two screws from the inside of the resulting direct angle.
Measure 3 cm from the edge at the opposite end of the 170-centimeter timber and drill the hole with a drill of 15 mm. Right over this hole, drill the recess 1 cm with a drill with a diameter of 32 mm.
Take two rectangular fragments and secure them with a bar 10 cm long, starting from the edges with a straight angle. Lock the design of the clamps and give adhesion to dry. After that, add another 10-centimeter bar at a distance of 25 cm from the edge, and another 83 cm from the edge.
We take the last remaining bar 40 cm. Memind 11 cm with both edges and put mark. We draw two square 4 4 \u200b\u200bto 4 cm, the center of which will serve the marks made. On the drawn lines, drink a square recess with a depth of 2 cm.
Screw the bars 42 cm to 73 cm brushes, then drill in both through hole with a 12-mm drill at a height of 20 cm.
Now we measure 120 cm and at this point we screw the long beams have not yet completed frame over 42-centimeter bars.
Next, you need to fasten the 18-centimeter bar on top of long long - right between bars 73 cm.
We take another ram 18 cm and screw it between the upper edges of 73-centimeter bars.
Almost done. It remains to fasten 2 vertices of 19 cm in a vertical position between the 18-centimeter bars, leaving the distance between them about 2 centimeters.
Next remains to fasten the four 30 cm 30 cm with speiled angles, covering direct angles in the frame design.
Finally, fill the holes from the screws with a putty for wood and treat them with sandpaper.
Rama is ready! Hooray!

Making a wooden pulley

Distribute two circles with a diameter of 32 cm and one circle with a diameter of 30 cm on a blackboard from MDF. Then glue them together in such a way that the smaller circle is between two large, and the centers of all circles coincided. In the center of the resulting design, drill a 12 mm drill hole. Secure the pulley with bolts by inserting them into specially made holes on one of the edges of the frame.
Place the bearings in the recess with a diameter of 32 mm and 1 cm with a depth of 1 cm. Then connect your wooden pulley with a frame using spring and conventional washers, hexagon nuts and studs. Ready.

Mobile seat

To begin with, cut off a 30 centimeter board. After that, we make another 2 wooden panels with a length of 30 cm and width 8 cm. The first fragment will serve as a seat, and two others - side parts. Screw the side fragments to the main seat.
Now we screw two rows of three wheels each from the inside of the seat and two more wheels on the inside of each side panel. Position them at an equal distance from the edges and from each other.
Fill the holes from the screws with a wooden putty and make a pretty polish the sandpaper.
It's time to recall the aluminum strips of 140 to 4 cm. Screw them from the upper side of the long horizontal frame beams.

We make footboard

Screw two panels from a wooden board with a length of 26 cm and width 12 cm. Then disconnect two more segments of 12x6 cm. Screw the small segments at right angles at the ends of the rash boards.
Having finished with this, take the 2 remaining 10-centimeter bar. You need to drill a single 12 mm hole in the side faces of each bar. After that, screw them to the board 26x12 cm (on the opposite side of the segment of 12x6 cm already screwed to it).
Attach the steps to the frame with bolts, skipping the latter through 12 mm holes. Fix them with conventional and spring washers, nuts and studs.
As usual, disguise the holes from the screws with putty and erase the surplus.

Load mechanism

To begin with, fasten the two screw-hook from the bottom of the frame (as always, do not forget to check with the photo).
From the bottom side of the frame by fixing 4 pulleys on one of the 10-centimeter bars, the most remote from the wooden pulley.
Split the wooden pole into two parts of 14 and 12 cm accordingly. Drill 6 holes in a longer part and 5 holes in a short, using a 6 mm drill. Distribute holes uniformly along the length of the segment. Make 4 screw-rings in the center of the long segment of the pole. After that, screw 2 bolt hooks along the edges in such a way that they look in the opposite direction compared to four screw-rings. In a shorter segment, screw 5 screw rings, but this time in the opposite direction should look medium ring.
In our case, we used an elastic belt with a length of 85 cm. Secure them with hooks on the screw-rings of a longer segment of the pole. Take off or cut the hooks at the opposite ends of the belts and spend them through the pulleys. Now return the hooks into place and secure them on the rings in the 12-centimeter segment of the pole.
For handles you need to cut off a 30 cm of a wooden pole. Drill in the center of the handle hole with a diameter of 6 mm and screw the last screw ring into it. Latch the carbine by spending it through the screw ring. After that, skip the rope through the carbine and secure it with the cable clamp.
Swipe the rope under the frame and swipe it around a large wooden pulley. Attach the rope to the screw-ring on a short session of the pole 12 cm long and securely fix the clamp.

Install the wheels

First drink a wooden cube with a face with 4 cm, and then saw it diagonally. Screw the 2 fragments to the wooden "legs" frame - vertical 73 cm clocks. Place them in the direction of the wooden pulley and in 2 centimeters from the ends of the legs. Having finished with this, attach the wheel to each basis.

Wax coating

Carefully cover all the wooden elements of the wax layer.

Getting up for exercises

The most common mistake in occupation on the rowing simulator is the bending of the lower back. Try to keep your back as straight as possible.
One cycle exercises on the simulator looks like this:
1. Long bend a bit forward, bending her knees and holding hands straight.
2. Start straightening your legs, slightly leaning back and pulling the hands to the body.
3. Fully straighten your legs. At the same time, the hands should be bent at right angles, and the handle of the simulator is attracted to the stomach.
4. Straighten your hands, lean forward and bend your knees. That is, go back to the original position.
5. Repeat before reaching the result.

Resistance adjustment

To adjust the extension of the simulator under your own physical form, post the hooks of elastic belts from the rings, and if you want to return the initial load - return the hooks into place. The more resistance, the more calories you will burn and the faster your back and muscles will begin to root. If you are accustomed to bring yourself to complete exhaustion, then train with 4 attached straps. It will strengthen your cardiovascular system and increase stamina.

Additional hand support

With this hand support, you can switch biceps more effectively.
Cut 2 brus with a length of 31 cm and 2 more brus with a length of 23 cm. Cut one of the ends of each bar at an angle of 45 degrees.
After that, make 2 bar 35 cm long and another 14 cm.
Further you need to make a wooden panel with a length of 30 cm and a width of 24 cm, and two more long-long 35 cm long and 3 cm width.
Get 35x3 cm boards to 35-centimeter bars, placing them at right angles and parallel to each other. Perpendicular to the resulting design, screw the 31-centimeter bar with a cut corner, placing it in the center.
Repeat the procedure with a second set of fragments and secure two identical structures, the screwing between the 14-centimeter bar.
Screw the panel 30 by 24 cm to the cut corners of 31-centimeter bars.
For additional stability between the panel and the base, insert two supports in the form of bars 23 cm with cut corners. Create all the screws tightly.
Finally, hollow screw screws with putty for wood, treat sandpaper and cover a uniform wax layer.