It is hardly necessary to say once again that a 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 play sports at home. For this, almost no special devices are needed. Although, if you have a desire, you can make a simulator for the press with your own hands. This will help strengthen the muscles of the core. But let's talk about everything in order.
General concepts and information
It is possible to say with 100% certainty that the muscles of the Bark can be pumped up without exercise equipment and any equipment. It really is. For example, for this there is a horizontal bar with which we can raise our legs in the hang. Effective exercise, however, requires a certain base. It is enough to find a suitable leg support, and the press can begin to swing on the floor. All this has long been known. But the fact is that a do- it- yourself simulator for the press will help to increase the effectiveness 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.
What is a Roman chair?
You have probably heard about such a popular simulator more than once. In general, he has 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 projectile appeared in Rome. It was the gladiators who began to use it first to pump the press. Maybe this is true, or maybe not, for sure today no one will say. But in any case, we will try to make such a simulator for the press with our own hands. There is nothing complicated in this. Need a specific tool and material. But let's talk about everything in order.
Preparatory work
The design of the Roman chair presented in this article 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 material, almost everything you will find in your workshop. If something does not happen, then you can ask your friends or neighbors, in extreme cases, rent it out.
As for the material, for the manufacture of the "Roman chair" we need 3.5 meters of metal pipe, a board or fiberboard 1000x400 cm, a little tight foam, as well as fasteners (nuts and bolts). The tool needed is approximately the following: a drill with drills, a grinder and a welding machine. Another important point: you will need drawings of simulators. This will help you to stick to the dimensions and to observe the design features of the projectile.
Assembly work
Well, now we proceed directly to the assembly of the unit. In most cases, it makes sense to make a front pillar with a height of 50-80 cm. At the same time, it is advisable to tilt the front pillar outward to stabilize the projectile. The length of the bar for attaching legs is fixed directly under the athlete. Since everyone has different height, it is advisable to make it adjustable. Some drawings of simulators imply rigid fastening, others - articulated, 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 are impractical to produce. It is better to stay at a mark of 50-60 cm. It is advisable to make rubber pads on the ends of the pipes, which will slightly increase stability. It is better to further strengthen the central rack with a scarf. All metal parts of the frame are interconnected by welding.
How to make a simulator: important details
If you have never done welding before, then you can either entrust this process to a specialist, or try to do everything yourself. But it is advisable to train on any scrap metal. Please note that the board of the "Roman chair" consists of several parts, due to the angle of inclination. Screw it to the base better with bolts. The bolt must go through the board, pipe and mounting plate. Such a connection will turn out to be very reliable, but still you need to tighten the nuts periodically.
What you still need to do is tighten the foam rollers to support your feet. This is necessary so that nothing extends to the limbs during the exercise. Actually, under the board, too, you can put foam and drag it with some suitable material. In general, the shell is ready for use.
Gymnastics video and all about it
A projectile called a gymnastic roller appeared a long time ago. By design, it is very simple, but, despite this, very effective. Of course, while working with the gymnastic roller, not only the press works, but also some other muscles. Nevertheless, many athletes use it as a tool to work out the muscles of the core, and he really copes with this task. Today there are various designs of gymnastic rollers. In particular, the number of wheels changes, which ensures high stability. As for the manufacture, then a similar simulator of your own can be done very quickly. Let's see how exactly.
Gymnastics roller assembly
So, the key element in our case is one 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 conveniently place your hands so that they do not touch the floor during exercise. As an option - remove the wheel from the pram or bicycle. This will be a perfectly 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 work.
You will also need a pipe. Its length should be about 30 cm, and its 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 an axis and must fit under the holes of the wheels.
Homemade simulator for the press: reviews
Today you can see a huge number of reviews and recommendations of home craftsmen regarding the manufacture of athletic equipment. So, simulators for the press do not occupy the last place in this list. For example, there are a lot of instructions on how to make home-made home-made simulators for pumping core muscles. Reviews note that the easiest and fastest option is a gymnastic roller. And the most complex of shells is considered by many to be a full-fledged bench or "Roman chair".
If we talk about something mediocre, then knowledgeable people recommend a prefix to the Swedish wall. In general, the feedback from amateur athletes always sounds like advice to make such shells yourself, and not to buy. Especially if you do at home.
In principle, now you know how to make a press simulator with your own hands. There is nothing complicated 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.