At all times, a slender, fit figure attracted attention. Nowadays, there are many fitness clubs for training the body, but going to the gym is not always possible due to lack of time. Everything can be solved by creating a simulator for the press with your own hands.
Pros of using a press bench
A press bench will help to make your body strong and attractive, and its compactness is a big plus in using it at home. It does not take up much space and fits comfortably in the closet. With a bench at home, you can save not only time for going to the gym, but also money for attending classes. Exercises that can be performed on the simulator develop muscles not only of the abdomen and back, but also of the legs, arms, chest. For proper body training, you need to draw up a program, a lesson plan for different muscle groups. It is also necessary not to forget about proper nutrition, it also helps to improve the body.
Types of simulators:
- a bench for a press with a movable back (for choosing an exercise regimen);
- Roman chair
- inclined (there are curved back).
REFERENCE! Most of the exercises can be performed on a regular press bench and Swedish wall, using the wall as a body exercise machine.
The first thing to do before starting to create a simulator is to determine what material it will be made of, iron or wood. You also need to acquire the necessary tools and material.
Tools required:
- Welding machine (with everything you need).
- Electrodes
- Welding mask.
- Angle grinder (grinder).
- Pliers.
- Drill.
- Hand saw (hacksaw).
- Pencil (for marking).
IMPORTANT! Carry out work only in a specially prepared place, in order to avoid fire and injury. When using a grinder, wear safety glasses; iron shavings can damage the eye. Perform welding work in special protective clothing.
The simulator frame is made of metal pipes with a diameter of 50 mm and a wall thickness of at least 2 mm. It is advisable to take the pipes in a square shape, but both triangular and round pipes will do.
ATTENTION!For the manufacture of the frame, you can use a metal corner with a width of at least 30 mm and a thickness of 2 mm. And also a wooden bar measuring 50 * 70 mm. The dimensions of the structure depend on the compactness of the simulator and the structure of the body.
Plain Press Bench
To create, we will use square pipes with a size of 70 * 30 mm and a wall thickness of 2 mm, as well as round pipes with a diameter of 20 mm, wall thickness of at least 1 mm. It is better to use thick-walled pipes.
We cut the pipes into constituent elements:
- 1 square pipe 120 cm;
- 1 round pipe 40 cm.
These elements make the frame stable. Connect them by welding with a T-shaped connection. This will be the basis.
Next, create a second emphasis and connect them:
- 1 piece of square pipe 70 cm;
- 1 piece of round pipe 40 cm.
We connect these segments with a T-shaped connection by welding. This component is called the leg of the simulator. The result is two letters T. Now we connect these stops by welding the legs of the letter T at an angle of 90 degrees.
Next, we make the mount for the simulator seat - 4 square pipes of 10 cm each.
We weld the segments on the sides of the base, at a distance of 30 and 70 cm from the junction with the leg. We make holes in the mount with a diameter of 8-10 mm for mounting the seat, at a distance of 5 cm from the base.
We create an emphasis for legs - 4 round pipes of 20 cm.
We weld the parts to the frame leg on the sides, 2 segments at the junction of the leg and base, for bending the knees, the rest from the bottom of the leg at a distance of 10-30 cm from the T-shaped connection. The whole structure is painted in the required color.
Next, we make a seat. We need a board with a thickness of at least 12 mm, a width of at least 30 cm and a length of 70 - 90 cm. Also, foam rubber and leather substitute are needed for comfort. We fasten the seat to the mount, preferably with bolts, after making holes in the board or use a self-tapping screw. We tighten the seat with foam and fix the skin with a substitute using a furniture stapler.
ATTENTION! These dimensions of the structure are not required to comply, make a simulator based on the parameters of your body. It’s advisable to also tighten the knee bend and foot rest areas with foam rubber for more comfortable and proper muscle training.
This type of simulator differs from the usual one in that it is possible to adjust the level of the seat. To do this, you need to make a drawing, as well as prepare the necessary material and tools.
There are several types of bench improvements, but we will look at two of them. Changing the angle by raising the height of the seat and changing the angle by adjusting the legs of the simulator.
In both cases, we will need the same set of materials and tools as when creating an ordinary bench. Only in addition will a smaller diameter pipe be required to create adjustment.
ATTENTION! If you make a simulator from wood or a metal corner, you need to calculate the drawing for a specific material. It will be different from the described method.
Changing the angle by adjusting the leg of the simulator
We make the frame as for an ordinary bench, but reduce the size of the legs to 40 cm and do not make a T-shaped connection for stop. Next, we take the prepared pipe of a smaller diameter, about 25 * 65 mm. We make a part 50 cm long.
Two parts of a round pipe of 20 cm each are welded with a T-shaped connection to this part, this will be the height regulator of the leg. We make holes in the leg with a diameter of 10 mm in the center at a distance of 2-3 cm from the end of the leg and in the regulator also, but with a step of 5 cm, we get 9 holes. Now you need a pin, which will serve as a clamp for the height of the leg. Thus, we got a simulator with a minimum height of 45 cm and a maximum of 85 cm, for different loads.
Changing the angle by raising the back of the simulator
We will need to change the frame, as in the first case, only now it is necessary to modernize the back instead of the leg. To do this, we need to weld a pipe segment measuring 30 * 70 and a length of 10 cm instead of a T-shaped base connection. In the same way, construct a regulator, as in the first case, drill a hole in the welded section and fix the structure due to the clamp.
Swedish wall as a simulator for the press
In the case when the house already has a Swedish wall, the need for the construction of complex simulators disappears. Because the wall can replace the bench frame. It will be necessary to design a back for classes and a wall mount. To do this, you need a wooden block 120 cm long, a board 30 cm wide and 70-90 cm long and 2 small bars 40 cm long.
IMPORTANT! The dimensions of the bar and the thickness of the board must be selected in accordance with the weight of the person, in order to avoid injuries.
Make two T-joints from the bars, while the long beam should be on top of the small ones. One side of the beam will act as a stop, and the second will be a wall mount. Fix the beam in the center of the board so that it does not move away when the body mass pressure is on the board. To soften a board with foam rubber and a leather substitute.
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