Split stretching machine – types, advantages and nuances of use

Design modifications

Bench benches are divided into two types: horizontal and adjustable. They differ both visually and functionally. A horizontal bench press with four fixed supports is the simplest basic design. It only implies the user's supine position during training. Such sports equipment is low-functional and is mainly suitable for working the pectoral muscles, as well as the front deltoids.

In a three-post design, two posts are used to mount various equipment and barbell petals. Most often it is equipped with the following sports equipment:

• leg block – designed for performing exercises on the thighs, calves, buttocks, as well as crunches to work the abs;
• additional handrails – will allow you to effectively train your lower abs;
• retractable racks – make it possible to perform exercises with a barbell without additional insurance.
• parallel bars - for push-ups.

These and other devices significantly expand the functionality of the horizontal bench.

Another type of sports equipment for bench presses is an adjustable bench. In it, the lounger (back) can be adjusted in height. The package includes racks with various accessories: brackets, stoppers, clamps. Exercises on such a bench can be carried out both sitting and lying down, using equipment for dumbbells and barbells. With this machine you can perform bench presses at different angles, pumping up many muscle groups. This adjustable bench is most convenient for installation in an apartment and does not require the use of other exercise equipment, as it performs many functions.

A simple horizontal design is quite easy to make. However, if you want to independently supplement such a bench with the devices described above and an adjustable lounger, it will require much more effort and skill.

Horizontal on four fixed supports

With three supports

Adjustable

Rowing machine. What it is

A rowing machine is a device that simulates rowing. Rowing machines are mechanical, hydraulic, magnetic or aerodynamic. But, despite the many types, their essence is always the same: you sit on a bench, similar to a rower’s bench, and pull a handle (sometimes two handles), which replaces the oar. The mechanism of the simulator allows you to change the load on the “oar” - from the lightest to the most significant. The rowing pace is chosen by the aircraft. Great variability turns the rowing machine into a real fighting machine that combines strength and aerobic exercise.

Rowing is an exercise that forces the muscles of the whole body to work simultaneously. Look at photographs of professional rowers. These people have prominent shoulders, a broad muscular back, strong thighs, legs and buttocks.

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Some experts call rowing a symbiosis of squats, deadlifts and rows. You start the movement with a powerful extension of the legs at the knees - this occurs due to the force of the hips, legs and buttocks. Then you pull the oar, tilting the body back: the muscles of the core, abs, back, shoulders and triceps come into action.

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Varieties

Do-it-yourself bench presses can be made in two versions:

• all-welded construction;
• dismountable with bolts.

Each of them has its own advantages and disadvantages. An all-welded bench is a monoblock that is manufactured by welding parts. Its main advantages are stability and reliability, since the fastening method used will not allow the seams to come apart even under heavy loads. Such a horizontal design is bulky, its installation is impossible in small rooms, which is especially important in a small apartment. Its functionality is also low, since it does not allow the use of additional devices. This power bench is structurally simple, which makes it durable. It is not difficult to make it if you have the skills to work with a welding machine.

A collapsible transforming bench is the best installation option in the house. It is compact and does not take up much space. Its functionality is higher than that of a candy bar. If you add it with an adjustable backrest, you get an inclined bench. This will allow you to perform a variety of exercises on the muscle groups of the legs, arms, shoulders and buttocks, which provides a comprehensive development of the entire muscle mass of the human body. It can be installed and disassembled in a matter of minutes. Assembling a transformer requires skill in using various tools, such as an angle grinder, a drill and others. It is more difficult to manufacture than an all-welded model.

Dismountable with bolts

All-welded construction

We look at the drawings of simulators with our own hands and evaluate their complexity

Before assembling exercise equipment for the home with our own hands, we must first think through the progress of the work, calculate the costs of purchasing materials and production costs, estimate how long the work may take and objectively assess our strength (whether we can cope with the task or not).

So, looking at the drawings of a do-it-yourself running simulator, you can immediately say that few people can do this. The treadmill will end up being very bulky, quite expensive (specific materials are required) and either inconvenient to use (due to the lack of an electric drive) or dangerous (since the electric drive is not installed properly). The conclusion is obvious - it’s simpler, easier and cheaper to purchase a finished product in a store.

Try not to shoulder tasks that are beyond your capacity. Otherwise, instead of the desired savings, you can end up with a complete headache and terrible frustration due to the fact that nothing worked out. It is much easier to assemble simpler devices, and to slowly save money from savings for more complex ones. Also read our high pressure for home use.

Materials and tools

The main material of the bench frame for a do-it-yourself bench press is a professional pipe measuring 4 x 4 cm. You need to take a profile with walls no thinner than 2 mm. For petal holders under the bar, you need a strip of steel at least 4 cm wide and 5 cm thick.

In order for the frame to withstand heavy weight, the material must be particularly strong.

To assemble the sunbed you will need the following materials:

• steel sheets 2 mm thick;
• polished board;
• foam rubber 2 cm thick;
• durable textiles with water-repellent impregnation or leatherette;
• universal glue.

The fastenings are bolts and nuts, as well as a door hinge that attaches the adjustable lounger to the base. To make a bench you will need the following tools:

• vice;
• knife;
• drill;
• stapler;
• welding machine;
• Bulgarian.

Profiled pipe

Steel sheets

Sanded board

Foam rubber

Upholstery fabric

Tools for work

Measurement of design parameters will be carried out with a tape measure. If you have the skills to work with the above tools, then making a bench press bench with your own hands will not be difficult. In addition to the profile, the frame can be assembled from wooden parts. Materials that will be required to assemble such a structure:

• wooden blocks of three sizes: 2.5 x 5 x 9, 5 x 5 x 25, 10 x 10 x 250 cm;
• plywood panel measuring 30 x 2 x 120 cm;
• bolts and nuts (M5 x 200 mm; M4 x 80 mm; M5 x 300 mm) – 4 pieces;
• nylon washers M5 – 8 pieces, body washers M5 – 14 pieces;
• self-tapping screws 80 mm – 4 pieces;
• rubber pad for racks.

For finishing, you will need impregnation that increases moisture resistance, and varnish for painting the finished bench. To make your homemade structure more durable, you can use glue along with the fasteners. Necessary tools when assembling the product:

• circular apparatus;
• saw or jigsaw;
• chisel;
• spanners;
• drill;

If you choose unsanded wooden blocks, you will need a sanding machine.

Wood is an environmentally friendly material, but not durable enough. In terms of stability, it is significantly inferior to the profile, since it is much lighter. The service life of a structure made of wooden bars is limited, so it would be more advisable to use metal ones - they are more functional.

Wooden blocks

Plywood board

Fastenings

Finishing agents

Assembly tools

Rowing machine. Workout

You can use a rowing machine on strength training days - both at the beginning and at the end of the training. The rowing machine can be given a separate training day - increasing the rowing time to up to half an hour. Finally, the rowing machine is ideal for circuit and interval training regimens, where different exercises are performed one after another without a break or with short pauses.

Workout 1 Row for 8-10 minutes, 3-4 sets. Vary your rowing speed: do an average of 23-24 strokes per minute, every 3-4 minutes increase the pace to 26 strokes - maintain a fast pace for a minute, and then return to the original one. The last two minutes of the approach are maximum acceleration: during this time, try to maintain a pace of more than 26 strokes.

Rest between each set for at least 5 minutes. Workout 2 Row 1000 meters at speed with long strokes (leaning your body back). Then do 50 thrusters with a 20 kg barbell, then 30 pull-ups. Try to keep it to a minimum and, if possible, do not rest between exercises.

Workout3 Row 2 rounds for 15-20 minutes. Every 5 minutes, increase the stroke rate: the first 5 minutes - 18-20 strokes per minute (as you feel), the second 5 minutes - 20-22 strokes, the final 5 minutes - 24-26 strokes. Workout 4 Row at a speed of 500 meters, then do bench presses (your own body weight on the bar) - 30 repetitions. Then rowing 1000 meters + bench press 20 repetitions. Then row 2000 meters + bench press for 10 repetitions. Try to finish the workout as quickly as possible.

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  The steam steamer acts as a reflux condenser, and the bubbler acts as a steam evaporator. This way you get a DOUBLE DISTANCE at once.

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A new home exercise machine for practicing punches from the YouTube channel “Stronger than Steel”.

Exercise machine for practicing punches Read more “New home exercise machine from the channel “Stronger than Steel”” How to make a mannequin for boxing and martial arts

None Continue reading “How to make a dummy for boxing and martial arts (video)” The simplest “sleigh” for CrossFit:

Crossfit sled. The pioneers of CrossFit had virtually no specialized equipment in their arsenal, so they used all available tools and improvised on the go. This little improvisation, shown in the picture, works no worse than modern professional sleds that cost a lot of money.

Simple CrossFit Sled Find an old tire large enough to fit a pair of weight plates. The larger the tire, the harder the workout.

This design uses regular rope that is simply wrapped around the tire. Tie one end of the rope to the tire, and throw the other over your shoulder or tie it around your belt and feel like the founder of CrossFit)) I often find myself in a position where a couple of small dumbbell plates are not enough for the ideal weight on my barbell. How to hang them on the neck if the thickness of the neck does not allow this?

None Continue reading “How to hang dumbbell plates on a barbell”

Scott bench - a machine for developing biceps

Continue reading “Arm trainer (Scott bench)”

A well-developed muscular back and powerful, pumped-up arms are the results you can get when using a rowing machine. The main thing is to know the correct rowing technique and strictly follow all the recommendations when working on this apparatus.

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Dimensions

The standard bench press dimensions are as follows:

• support length – from 97 to 122 cm;
• the height of the stand in the front of the bench is 83 cm;
• rear stand height – 34 cm;
• width between the front pillars – 52 cm;
• the length of the stands for the front supports is 22 cm, for the rear ones – 30 cm;
• the length of the lounger (in the design of the adjustable bench) in the front part is 94 cm, in the rear part – 16 cm;
• the length of the inclined structure lounger is 20 cm longer than the horizontal one;
• The width of the bench for bench press is from 29 to 32 cm.

The height of the structure above the floor level is determined by the size of the lower arm of the leg lever. To be safe, it is advisable to leave a margin of about 10 centimeters. To choose the optimal length, you need to take into account the athlete’s height.

Dimensions vary based on the area of ​​the room where the exercise machine will be located, as well as the athlete’s build. But for ease of use, making the bench narrower than standard sizes is not recommended. The width of the lounger should not be less than generally accepted standards, since this parameter affects the work of the muscles and, ultimately, the result of the workout.

Buying a simulator

Century VersaFlex Leg Stretcher

Century VersaFlex

Peculiarities:

• quickly achieve maximum stretching;
• stretching in four positions, up to 190 degrees;
• 4 hip fixation positions;
• training progress can be marked on a scale;
• stretching without pain;
• compact, weighs 23 kilograms.

“Twine” exercise machine for the hip area

Peculiarities:

• compact, the folded size is similar to a fax machine;
• does not scratch the floor because the legs are rubberized;
• dimensions when assembled - 375x820x1000 cm, in working condition - 750x1600x350 cm, weight - 18 kg.

“Stretch-Stick” cross-split trainer

"Stretch-Stick"

Peculiarities:

• independent fastening of the legs provides a uniform tensile force that does not need to be controlled;
• Relaxing the body allows the stretched tissues to cool down, which is necessary to maintain the results of stretching.

How to choose

The choice of a simulator depends on what the buyer’s goal is. If a consumer wants to get quick results, they need to buy professional equipment. Don't save money and don't buy the cheapest machine. We do not recommend making equipment yourself, as is shown on many Internet sites. The resulting injury will cost more than the amount of money saved. A high-quality exercise machine guarantees safe training; high-quality materials from which such equipment is made contribute to quick results and convenience during training.

Where can I buy

You can purchase split stretching machines in specialized sports stores in cities throughout Russia. The order can be made either during a personal visit or by going to the website of the sales office. Delivery is usually included in the price of purchased equipment.

Below is a list of stores offering exercise equipment.

• Sports store “Gurusport.ru” – https://www.gurusport.ru/Trenazher-dlja-rastjazhki-nog.html.
• Online store Cenagrad.ru – https://www.cenagrad.ru.
• A store selling the Stretch-Stick exercise machine https://stretchstick-shop.ru.
• Online store "DanteSport" https://dantesport.ru/index.php?cat=127.

What is the price

The cost of the Century VersaFlex simulator ranges from 17,990 to 21,900 rubles, the Twine equipment will cost 20,000 rubles, and for the Stretch-Stick you will need to pay 4,490 rubles. Remember that before training for stretching in the splits, you must consult with your doctor and trainer. We wish you good luck, be healthy!

Create a drawing

The manufacture of any bench press model begins with the completion of a drawing. The figure should indicate all the design features of the future simulator and its dimensions. You can find a ready-made scheme on specialized resources, where all the nuances are described in detail. However, in this case, you need to take into account that the proposed dimensions may not coincide with those that are necessary. To achieve the desired result, you simply need to replace the original parameters. If you have experience training on a professional bench press in the gym and performing exercises on it effectively, then you can take the dimensions of this apparatus and make drawings based on them yourself.

General recommendations

After fifteen minutes of exercise, you must take a break of 30 to 60 seconds, during which it is recommended not to rest, but to pump up your abs, do push-ups or squats with your own weight. If you practice without such pauses, your back will hurt. People with spinal or back problems should use a rowing machine in the presence of a qualified trainer. The slightest deviation from the technique of execution, if there is no mentor nearby, can aggravate your well-being.

Gaining an athletic physique with a powerful, well-developed back and pumped-up strong arms can only be achieved by following all the recommendations for working with a rowing machine and strictly following the correct execution technique.

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Step-by-step production of an inclined bench from profile pipes

In order to independently assemble an inclined sports bench for bench press with three supports at home, you need to prepare the materials and tools described above. Making a bench takes place in two stages: constructing the frame and the deck chair. Before starting work, it is worth practicing the skills in using the necessary tools.

Frame

Algorithm for assembling a metal frame:

1. Two 83 cm long sections are cut from the pipe, which will serve as frame racks, as well as support for the rod.
2. At a distance of 34 cm from the bottom edge of the rack, a mark is placed that indicates the location of the connection of the elements with the next part.
3. The third part of the profile, 52 cm long, is cut off, which will connect the legs, and the fourth part, 34 cm long, is cut for the stand on the opposite side of the bench, at the legs.
4. To connect the front and rear legs of the bench, an element 97 cm long is cut off - this will be the support. It is welded to the rear pillar from above, while to the front pillar - from the side. Self-tapping screws can be used to connect parts.
5. Specially prepared petals are attached to the profile pipe-racks on top or on the side. They are made from strips of steel that are bent into a "J" shape with a vice. The long side of this part should be 7 cm, and the short side should be 2-3 cm.
6. Holes with a diameter of 1 cm are drilled to the crossbar connecting the front pillars. They are necessary for attaching reinforcing rods 30 cm long that regulate the height of the lounger.

In order not to spoil the floor covering by the racks pressing into it, special devices are installed on them - expanders. The connection is also made by welding.

Cut pipes to the required size

Mark the joints of the parts

Cut support

Weld the support to the rear pillar from above, to the front pillar - from the side

Attach prepared petals from steel strips to the posts

Sun lounger

The adjustable workout bench design's bed should consist of two parts that are different in size. Assembly algorithm:

1. The short sheet is fixed in the legs, and it should protrude 5-10 cm beyond the end of the stand.
2. A long sheet is installed at the head of the bench. It is attached with a door hinge, then welded to the frame and to the base of the lounger.
3. Reinforced rods are attached to the underside of a larger steel sheet at a distance of 10 cm from the edge. Their purpose is to raise the lounger to train different types of muscles.
4. A sanded board is attached to the steel sheets, the width of which should exceed the size of the first by 5 mm. The connection of two elements is made with self-tapping screws. At the junction of metal sheets, the wooden board should be 1 cm shorter on both sides.

Using universal glue, foam rubber is fixed to the prepared board. It must be pre-measured, leaving 5 cm for allowance. The lounger is covered with thick fabric using a construction stapler.

Cut corners and drill holes to attach the board

Weld the fasteners to the support in three places

Install the sunbed using self-tapping screws

Connections

The parts of the bench frame for the home are connected by welding. Small parts are attached using bolts and nuts. The joints between wood and metal are also fixed with self-tapping screws, which should not come out of the structure. Welding work to connect parts must be carried out with special care so that the seams do not come apart under high loads and vibrations.

Attach the seat to a metal piece

Install the backrest and lounger

Screw on the adjustment foot

Finished bench

How to make simple equipment from wood

The algorithm for making a simple two-support bench structure made of wood is as follows:

1. Grooves are cut out in the longest beam that will serve as the base, and the racks are secured in them using fasteners and glue.
2. Short bars are attached to the bottom of the posts. Grooves are also cut out in the expanders, and racks are inserted into them. These details will give the structure stability.
3. Smaller diameter bars are attached to the side of the main crossbar to form the necessary parts responsible for adjusting the lifting height. Nylon washers are used at the junction of the base and moving elements, which will avoid abrasion of the wood during operation of the bench.
4. The plywood sheet, which will serve as a sunbed, is mounted on the moving parts, and is also attached to the support using a door hinge.
5. Narrow grooves are cut out on the base. A bolt-nut will subsequently be inserted into them to adjust the lifting height of the lounger.
6. For the legs, a smaller plywood sheet is mounted at the end of the bench.
7. An inclined bench for bench press made of wood is coated with a composition that increases moisture resistance and varnish.

When manufacturing, the classic standard for the size of such products should be taken as a basis.

Designing a bench press bench with your own hands is not at all difficult. You don't have to be a jack of all trades to do this. Armed with the right tools, the right blueprint, and patience, anyone can make this kind of versatile training equipment. Moreover, once a simple model is assembled, it can be modified at your own discretion. The result is functional and durable sports equipment.

Drawing

Cut grooves in the longest timber

Install the crossbar onto the supports

Attach bars of smaller diameter to the side of the main crossbar

Install nylon washers at the junction of the base and moving elements

Use the bolt-nut to adjust the lifting height of the lounger

Ready-made design without a sunbed

Attach plywood sheet to moving parts

Cut narrow grooves on the base

Cover with stain and varnish

Finished design