It is hardly necessary to say once again thata healthy lifestyle is good. Many of us have sedentary work, which contributes to the deterioration of posture and appearance in general, but there is no time for fitness. However, you can do sports at home. For this, almost no special devices are needed. Although, if you have the desire, you can make a simulator for the press with your own hands. This will help strengthen the muscles of the bark. But let's get everything in order.
You can say with 100% certainty thatthat the bark's muscles will turn out to pump without simulators and any equipment. It really is. For example, there is a horizontal bar for this, with which we can raise our legs in a wall. An effective exercise, however, requires a certain base. It is enough to find a suitable support for the legs, and the press can begin to swing on the floor. All this has long been known. But the fact is that the press simulator, made with your own hands, will help improve the efficiency of training and the level of comfort. These are quite important factors that should not be ignored. And now let's move on to the practical part of this article and deal with the main points.
You've probably heard of suchpopular simulator. In general, he has a lot of names: "Roman board", "Roman bench", etc. But regardless of this, the design is the same everywhere, and, consequently, the same muscles work.
According to legend, similar athletic projectileappeared in Rome. It was the gladiators who began to use it first to pump the press. Maybe it is true, and maybe not, no one will say for sure today. But in any case, we will try to make a similar simulator for the press with our own hands. There is nothing complicated about it. Need a certain tool and material. But let's get everything in order.
Представленная в данной статье конструкция Roman chair involves the operation of an athlete weighing no more than 90 kilograms. If you weigh a little more, then the frame should be made of thicker corners and pipes of larger diameter. As for the tool and the material, then almost everything you find in your workshop. If something does not happen, then you can ask it from friends or neighbors, as a last resort - to rent.
As for the material, for the manufacture"Roman chair" we need 3.5 meters of metal pipe, board or fiberboard 1000h400 cm, a bit of dense foam, as well as fasteners (nuts and bolts). The tool needs something like the following: a drill with drills, a Bulgarian and a welding machine. Another important point: the need for drawings of simulators. This will help you to adhere to the size and comply with the design features of the projectile.
Well, now proceed directly to the assemblyunit. In most cases, it makes sense to make a front post 50-80 cm high. At the same time, in order to give stability to the projectile, it is advisable to tilt the front post outward. The length of the bar for fixing the legs is fixed directly under the athlete. Since everyone's height is different, it is desirable to make it adjustable. Some drawings of simulators imply rigid fastening, others - hinged, that is, movable. The length of the legs of the simulator is selected individually and can vary from 40 to 70 cm. Too high legs to produce impractical. It is better to stop at around 50-60 cm. It is advisable to make rubber linings on the ends of the pipes, which will increase stability somewhat. It is better to further strengthen the central rack with a headscarf. All metal parts of the frame are connected to each other by welding.
If you have never done welding beforeworks, then this process can either be trusted to a specialist, or try to do everything yourself. But it is desirable to train on any 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 fasten it to the base with bolts. The bolt must pass through the plank, pipe and fixing plate. Such a connection will be very reliable, but still periodically need to tighten the nuts.
What else you have to do is fitrollers for an emphasis of legs foam rubber. This is necessary to ensure that nothing is pressed on the limbs during exercise. Actually, it is also possible to lay foam rubber under the board and drag it with some suitable material. In general, the projectile is ready for use.
Projectile called gymnastic rollerappeared a long time ago. By design, it is very simple, but despite this, it is very effective. Of course, while working with a gymnastic roller, not only the abs, but also some other muscles work. Nevertheless, many athletes use it as a tool to work out the muscles of the bark, and with this task, he really does an excellent job. Today there are various designs of gymnastic rollers. In particular, the number of wheels changes, which ensures high stability. As for the manufacture, you yourself can make such an elementary simulator very quickly. Let's see exactly how.
So, the key element in our case isone or more wheels. Their diameter should not be less than 10-20 cm. In addition, it is important to choose an option that would allow you to place your brushes comfortably so that they do not touch the floor during exercise. As an option - remove the wheel from the pram or bicycle. It will be quite a normal decision. By the way, it is advisable to take two identical wheels at once, which will allow you to more effectively maintain balance during the work.
Также понадобится труба.Its length should be about 30 cm, and the diameter should be about 3-3.5 cm. As for the material, there is not much difference, you can give preference to both metal and plastic. In any case, such simulators for the muscles of the press are quite strong and reliable. The pipe in our case plays the role of the axis and must fit under the holes of the wheels.
Today you can see a lot of reviews.and recommendations of domestic craftsmen regarding the manufacture of athletic equipment. So, simulators for the press occupy in this list not the last place. For example, there are lots of instructions on how homemade homemade simulators are made for pumping the bark muscles. Reviews note that the easiest and fastest option is a gymnastic movie. And the most difficult of the shells of many is recognized as a full bench or "Roman chair."
Если говорить о чем-то посредственном, то знающие people recommend a prefix to the wall bars. In general, in the comments of amateur sportsmen, there is always advice to make such projectiles independently, and not to buy. Especially if you do at home.
В принципе, теперь вы знаете, как изготовить simulator for the press do it yourself. There is nothing difficult in this process, the main thing is to have desire and patience. If something goes wrong, try again, and you will be able to make a decent and effective simulator.
