Make a simulator at home according to drawings and diagrams

13.05.2021

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Developed pectoral muscles are considered a real indicator of powerful male strength and beautiful aesthetics. It is to “pump up” them that athletes spend a lot of time and effort, but, in most cases, nothing comes of it. Why does this happen, you ask. It's all about incorrect exercise technique and a poorly designed chest training program. Beginners, as a rule, do not pay enough attention to studying and practicing the correct technique. Because of this, they do not feel tension in the pectoral muscles when performing, for example, a bench press, but continue to perform it for 6,7,8 approaches, or even more. All this is useless, because other muscle groups (triceps, shoulders, legs) will take the load.

This article will talk about basic exercises for working the chest muscles. This muscle group should be trained 2 times a week for experienced athletes and 1 time for beginners. When training to gain muscle mass, the number of repetitions per approach should vary from 8 to 12. Less than 8 repetitions are already used to increase strength.

To develop the muscles of the pectoral muscles, it is important to comply with three conditions:

1. Proper nutrition;
2. Systematic training;
3. Full recovery.

To pump up massive pectoral muscles, you need to increase the number of calories consumed (this point is mandatory for gaining weight). The ratio of proteins, fats and carbohydrates in the diet is determined by the parameters of gender, body type, height, weight and age. To calculate the required proportion, use a special online calculator or the services of a specialized trainer, subsequently adjusting the calculations, taking into account the characteristics of the body.

CrossFit equipment #1. Jump rope

The jump rope is the simplest and most functional exercise machine for CrossFit. Using a jump rope you can:

1. Burn fat. An hour of intense training with a jump rope burns about 900 calories.
2. Tone your muscles. Jumping rope involves all the muscles of the body.
3. Improve your health. Working with a skipping rope means increased work of the hormonal, lymphatic and cardiovascular systems.

The jump rope is not the most effective exercise machine for gaining muscle mass, but it is where a beginner should start training. A jump rope is the best and cheapest exercise machine for preparing for serious training.

DIY Bubnovsky simulator

As you know, Bubnovsky’s multifunctional health simulator is designed specifically for working out the muscles of the spine and joints without the use of drugs. It activates the deep muscles of the spine, restoring previous activity. In addition, systematic training on it can eliminate muscle spasms, as well as reduce spinal hernia and even eliminate it over time.

DIY Bubnovsky simulator

It is noteworthy that during training the body assumes a suspended position. In this state, the load on the joints and muscle groups is relieved, and the body is completely relaxed. Due to this, the pain syndrome disappears.

You can purchase a Bubnovsky simulator on the official website or find drawings and make it yourself. It consists of 2 vertical frames, each with upper and lower blocks, as well as one stationary one, and ropes with loads pass through it. For support and fixation of the trainee to the frame, special handles (short and long) are made. You can perform various health-improving exercises on the simulator. In addition, it can be installed in the gym or at home.

Barbell rack drawings

MTB helps maintain a toned figure by working the main muscle groups of the body:

• abdominal and pectoral muscles.
• biceps, triceps, and deltoids.
• gluteal and thigh muscles.

CrossFit equipment No. 5. Gymnastic rings

Gymnastic rings are a simulator with which you can develop your upper body to standard values. Rings work muscles that other exercise machines don't work. The only drawback is that with the help of gymnastic rings it is impossible to fully pump up the lower body.

It is advisable to supplement the gymnastic rings with a simulator that can work the muscles of the lower body.

DIY strength trainer

The sports equipment of any gym consists of a certain set of exercise machines aimed at developing certain muscle groups. Many drawings for self-assembly of strength training equipment are presented on various websites. Let's look at an example of how to make a bench press.

To make a bench frame, you need a metal strip 4 cm wide and 4 mm thick, as well as a 2 mm thick profile pipe and a 32 mm metal corner. As a rack, you can take a pipe measuring 40x40 to support the weight, as well as connectors measuring 30x30. For a bench you will need a pipe measuring 40x40, and for a seat with a back - a corner.

In addition, to assemble a sports simulator, you will need measuring devices, including tools for further metal processing. First, you should cut the profile frame, as well as the corner into pieces and drill all the necessary holes.

Having prepared all the necessary materials, you should proceed directly to assembling all the parts. Those connections that bear the main load during exercise must be welded. The remaining parts that serve as adjustment are connected to each other with bolts. After this, the structure is primed and painted.

DIY strength trainer

When starting the final assembly of the bench, you should prepare the load-bearing part of the backrest, as well as the seats, securing them to the frame of the bench. Take 2 USB panels, the thickness of which should be 2 cm, as well as foam rubber and leather substitute for upholstery.

Thus, making a sports trainer yourself is not as difficult as it seems at first glance. The main thing is to draw up the drawing diagram correctly.

CrossFit equipment No. 7. Kettlebells

An undeservedly forgotten equipment that is not inferior in effectiveness to dumbbells. With weights you can:

• Gain muscle mass. Kettlebells are an excellent exercise machine for gaining overall muscle mass. Many exercises with kettlebells allow you to work your entire body comprehensively, which accelerates muscle growth.
• Burn fat. Compound exercises with kettlebells burn more calories than isolated movements with any machine.
• Keep fit. Thanks to the presence of many complex movements, kettlebells allow you to maintain shape without unnecessary time investment.

Training a skier is like building a house. If the foundation is strong, the house can always be completed by erecting new floors. It’s the same in the skiing discipline: the stronger and more resilient the athlete, the more chances he has to show another record. Comprehensive development You should not think that the most important events for a skier begin with snowfall. The training process goes on all year round. In the summer, the greatest attention is paid to strength exercises, and in the winter, skills are honed and competitions are held. Endurance is a fundamental skill for any athlete. And skiers are no exception. But it is equally important to be able to coordinate body movements. Comprehensive development will only benefit! For those skiers who take physical training seriously, our online store has prepared a universal sports gadget - a balance board.

Training for trained athletes

Men with experience in the gym, such as bodybuilders, can use CrossFit as a “breakthrough” training. All athletes sooner or later encounter the “plateau” effect - stagnation in results. In such a situation, it is recommended to radically change the training program in order to “shock” the muscles and give an impetus to the growth of performance. CrossFit, due to its broad specialization of exercises and high intensity, is excellent for such purposes.

We offer a CrossFit strength program for trained athletes from the famous Russian fitness blogger and TV presenter Denis Semenikhin:

• Arnold Row (15 reps). Place the bar on the floor and throw several weight plates on one end. We stand over the barbell, bend over and, using the V-shaped handle for rows, lift the loaded edge from the floor. Keeping your lower back arched, raise the barbell to your chest. The exercise can be performed in a T-trainer with a narrow grip.
• Plyo box jumps (10 reps). We select a high platform (70–80 cm) and perform intense jumping.
• Walking lunges (12 reps). Raise the bar onto the vertical racks and throw on the plates. Then we put the weight on our shoulders. As you inhale, take a step with your right foot and sit up. As you exhale, we straighten up. We make the next lunge on the left leg. Keep your back straight while doing this.
• Press leg raises (12 reps). We take hold of the gymnastic rings and hang. Exhale and raise your feet to your palms. As you inhale, we lower ourselves smoothly. We try to perform at an even pace, without jerking. Instead of rings, you can grab the horizontal bar.

Do 4-5 circles. Rest between exercises - 15-20 seconds. Pause between circles - 2-3 minutes. The presented program can be used as the main one, or combined with other WODs into a large plan. We offer several strength “workouts of the day” for trained athletes.

Diana (25/15/9 principle):

• deadlift (100 kg);
• push-ups on hands upside down.

Lynn (5 rounds):

• bench press (weight of the bar = weight of the athlete) - to failure;
• pull-ups - to failure.

Murph (1 round):

• running at an average pace - 1600 m;
• pull-ups - 100;
• push-ups from the floor - 200;
• squats without weight - 300;
• running at an average pace - 1600 m.

Michael (3 rounds):

• running at an average pace - 800 m;
• reverse hyperextensions - 50;
• sit-ups - 50.

Experienced athletes can do CrossFit 4-5 times a week. The amount of training depends on your preparation, but you should still focus on how you feel. If the athlete experiences fatigue and loss of strength, then it is necessary to postpone the lesson. Otherwise, there is a risk of developing overtraining.

https://www.youtube.com/watch?v=8amDLw_p6Fk

Types of pegboards

Pegboards vary in size and placement method. At climbing walls, as a rule, high and long perforated boards are installed, most often at an angle, but at home or in an apartment, the free space allows you to place only a standard small-sized pegboard.

The pegboard can be placed on the wall either horizontally or vertically. The ideal option is horizontal and vertical pegboards located side by side, because moving sideways and up and down puts almost all muscle groups into work.

Depending on the mounting of the pegboard, the climbs differ in difficulty level.

Vertical pegboard climb

Vertical climbing is an introduction to pegboarding and further improvement of climbing technique. Most often, trained athletes do not have any difficulties with such a lift, since anatomically the movement resembles pull-ups with a narrow grip or moving along a rope without the help of legs.

Horizontal pegboard climb

A horizontal pegboard is much more difficult to conquer; the athlete will need strong arm and back muscles. Strong biceps will also come in handy, since almost throughout the entire work your arms will be bent at the elbows. You should not rush into horizontal training until climbing a vertically fixed pegboard seems like too much of a task.

Climbing the pegboard at an angle

Professional climbers who can easily climb vertical and horizontal pegboards can secure the board at an angle of 30-45 degrees. Angle climbing is the most difficult type of pegboard climbing, combining elements of the previous two, because the athlete simultaneously moves both vertically and horizontally. Angle raises work the largest number of muscle groups and involve almost all of the major muscles in the torso.

How to properly exercise on a ski simulator

First you need to see your doctor and find out your individual indications.

Then read the instructions. There is a safety system during classes. It definitely needs to be studied. It tells you the correct technique for doing the exercises.

Choose comfortable clothes for classes, so that there are no hanging laces or the like. Otherwise, the rotating parts of the machine may wrap them up. It is also worth removing your hair.

Children are allowed to use only in the presence of an adult.

Weights and other equipment should be used with caution. It is best to take what the manufacturer recommends.

Intense Interval Training

Now let's discuss the ski simulator and how to exercise correctly to lose weight. The model is not important here, but the interval exercises are important.

The main thing is to maintain a fast pace for a certain amount of time. How many? There are different schemes. Basically, it is 1:1, that is, what is spent on a high-intensity exercise is the same for a medium-intensity exercise.

Many trainers love these workouts because of the good weight loss. Also, with this system, muscles are worked out well, which is not typical for cardio training.

To begin with, it is better to choose short intervals, gradually increasing them.

Week 5 will no longer be considered interval, as it is completely high-intensity. You can remove it and stay at week 3, which is the most effective.

Read also: Length of ski poles for classic skiing

Pegboard climbing technique

Many novice climbers are slightly perplexed when first introduced to a pegboard. Initially, it may seem that it is impossible to climb it. In fact, everything looks quite simple: the athlete alternately inserts wooden pegs into the free holes of the pegboard, thus rising to its top, and then descending back in the same way.

Pegboard climbing:

However, despite the simplicity of the movements, training on a pegboard has many nuances. An important rule is that you can start climbing a pegboard after a good warm-up, because only well-warmed muscles minimize the risk of injury during dynamic vertical movement.

Three rules for training on a pegboard:

• safety - there should always be several thick mats under the pegboard, which are responsible for the safety of the athlete during an unexpected breakdown;
• deep grip – the pegs need to be firmly grasped; such a grip eliminates the need to intercept them for a long time;
• chin over the pegs, legs bent - you should try to keep your chin over the wooden handles, this position of the athlete not only makes it easier for the athlete to get into the holes, but also engages the shoulders, back, trapezius, brachioradialis muscles and biceps, while straight arm raises only load the grip and lats back muscles. The legs should not dangle either - you need to bend them and pull them up, with your toes resting against the wall and, as it were, helping you rise.

“Rule” simulator and drawings for self-assembly

One of the ancient simulators is usually a simulator that is still actively used by many athletes, so if you have a drawing you can easily make it yourself. For manufacturing, you should adhere to only one rule - the angle between the legs and arms should be about 90o.

“Rule” simulator and drawings for self-assembly

To begin work, the following materials are required: cable, grips, winch, block rollers. All these parts can be secured in different ways in the yard on special posts or even in the walls of the room. You can take this exercise machine with you on a trip to nature or practice at home.

To make the simulators yourself, you will need drawings, but this simulator is easy to manufacture. When purchasing block videos, you should pay attention to their quality. They must be reliable and mobile, which is especially important when making turns during exercise. The cable is necessary for uniform load distribution and therefore must be metal.

Make your own stairs

Thus, you can make simple-to-use simulators or find them on various forums in the do-it-yourself section, drawings of which are presented on their pages. At first glance, it seems that the exercise machine is usually only able to strengthen the tendons and core muscles. However, this is only one of its main qualities. It also improves the performance of internal organs, the musculoskeletal system, and restores strength.

Drawings of a strength trainer