Do-it-yourself rowing machine
Tools and Materials
List of Materials:
List of tools:
- 2 bolt-hooks;
- 2 screws-hooks;
- 10 screws-rings;
- 4 spring washers of M12 size;
- 8 washers M12:
- 8 M12 hex nuts;
- M12 fixing pins
- A handful of screws;
- 1 carbine;
- 2 cable clamps;
- 10 small wheels 3 cm in diameter;
- 2 small wheels with a diameter of 4 cm;
- 4x4 wooden beams with a total length of 10 m;
- Wooden A pole with a diameter of 2.5 cm and 60 cm in length;
- Wooden board 88 cm long, 30 cm wide and thick oh 2.7 cm;
- Board made of MDF with dimensions 99x33x1.1 cm;
- Two long aluminum strips (140 cm long, 4 cm wide and 3 mm thick) ;
- Elastic belts;
- 4 pulleys;
- 2 bearings with an outer diameter of 32 mm and an inner diameter of 12 mm;
- Rope 2 meters long and 10 mm in diameter.
- Glue for wood;
- Wax for wood;
- Wood putty;
- File on wood;
- Drills for drill diameters of 6, 12,15 and 32 mm.
Build a frame
Saw from the wooden beam 6 short bars of 30 cm long. Then cut both ends of each beam at an angle of 45 degrees. Now you need to cut off from the beam 6 blocks 10 cm long each,2 bars with a length of 18 cm, 3 bars with a length of 40 cm, 2 bars with a length of 42 cm, 2 bars with a length of 19 cm and 2 more bars with a length of 73 cm. Finally, make 2 long bars 170 cm each. Then we saw out the square notches one end of the bars with a length of 170 and 40 cm. The depth of the notch should be half of the cross section of the bar, that is 2 cm, and the length and width - 4 cm. Glue the bars 170 cm and 40 cm with wood glue, folding them in the places of the notches at a right angle . Fasten the structure with two 30 cm long bars (with the corners already cut off) by fastening them with two screws from the inside of the resulting right angle. Measure 3 cm from the edge at the opposite end of the 170 cm timber and drill the hole with a 15 mm drill. Drill a notch 1 cm deep with a 32 mm diameter drill right on top of this hole. Take two resulting rectangular fragments and secure them with a 10 cm length of bar, starting at the edges with a right angle. Fix the structure with clamps and allow the adhesive to dry. After that, add another 10 cm block at a distance of 25 cm from the edge, and another at 83 cm from the edge. We take the last remaining bar of 40 cm. We measure 11 cm from both edges and set marks. Draw two squares of 4 by 4 cm, the center of which will be made marks.Saw a square notch with a depth of 2 cm along the drawn lines. Screw 42 cm bars into 73 cm bars, then drill a through hole in both with a 12-mm drill at a height of 20 cm. Now measure 120 cm and screw the long ones at this point the beams of the unfinished frame over the 42-centimeter bars. Next you need to fasten the 18-centimeter bar over the long long ones - right between the 73 cm bars. Take another 18 cm plank and fasten it between the upper edges of the 73-centimeter bruskov. Almost done. It remains to fasten 2 bars of 19 cm in a vertical position between 18-cm bars, leaving a distance of about 2 centimeters between them. Then it remains to fasten four bars of 30 cm with sawn corners, fastening the right angles to them in the frame design.
Finally, fill the holes for the screws with wood putty and sandpaper them. The frame is ready! Hooray!
Making a wooden pulley
Draw on the board from MDF two circles with a diameter of 32 cm and one circle with a diameter of 30 cm. Saw them out. Then glue them together so that the smaller circle is between the two large ones and the centers of all the circles coincide. In the center of the resulting structure, drill a hole with a 12 mm drill. Fix the pulley with bolts by inserting them into specially made holes on one of the edges of the frame. Place the bearings in the grooves with a diameter of 32 mm and a depth of 1 cm. Then connect your wooden pulley to the frame using spring and conventional washers, hex nuts and studs. Done.
To begin with, we cut off a plank of 30 by 30 centimeters. After that, we make another 2 wooden panels 30 cm long and 8 cm wide. The first fragment will serve as a seat, and the other two will serve as side parts.Screw the side pieces to the main seat. Now, screw two rows of three wheels each on the inside of the seat and two more wheels on the inside of each side panel. Place them at equal distance from the edges and from each other. Fill the holes of the screws with wooden putty and polish thoroughly with sandpaper. It's time to think about aluminum strips 140 by 4 cm. Screw them onto the upper side of the long horizontal beams of the frame.
We manufacture steps
Saw two panels 26 cm long and 12 cm wide from a wooden board. Then saw off two more segments of 12x6 cm. Screw small sections at a right angle at the ends of the planks.Having finished with this, take the 2 remaining 10-centimeter bars. It is necessary to drill one 12-mm hole in the side face of each bar.After that, screw them to the board 26x12 cm (on the opposite side of the 12x6 cm segment already bolted to it). Attach the footboards to the frame with bolts, passing the latter through 12 mm holes. Secure them with plain and spring washers, nuts and studs. As usual, mask the holes from the screws with a putty and wipe off any excess.
To begin with, fasten two screws-hooks at the bottom of the frame (as always, do not forget to check with the photo). From the bottom of the frame, fasten 4 pulleys on one of the 10-centimeter bars farthest from the wooden pulley. Saw a wooden pole into two parts of 14 and 12 cm, respectively. Drill 6 holes in the longer part and 5 holes in the short one using a 6 mm drill bit. Distribute the holes evenly along the length of the segment. Screw in the 4 screw rings in the center of the long length of the pole. After that, screw in the 2 bolt-hooks on the edges so that they look in the opposite direction compared to the four screws-rings. Screw 5 screws into the shorter section, but this time the middle ring should look in the opposite direction. In our case, we used elastic straps with a length of 85 cm. Fasten them with hooks to the screws of the longer pole length. Unhook or cut the hooks at the opposite ends of the belts and run them through the pulleys.Now put the hooks in place and fasten them to the rings in the 12-centimeter length of the pole. For the handle, cut 30 cm of the wooden pole. Drill a hole in the center of the handle with a diameter of 6 mm and screw in the last screw-ring. Snap the carabiner by sliding it through the screw ring. After that, pass the rope through the carabiner and secure it with a cable clamp. Pass the rope under the frame and run it around the large wooden pulley. Attach the rope to the screw-ring on a short length of a pole 12 cm long and securely fasten with a clip.
Install the wheels
First cut a wooden cube with a 4 cm face, and then cut it diagonally. Screw the two resulting fragments to the wooden "legs" of the frame - a vertical bar length of 73 cm. Place them in the direction of the wooden pulley and 2 centimeters from the ends of the legs. Finish with this, attach the wheel to each base.
Carefully cover all wooden elements with a layerwax.
Getting to the exercises
The most common mistake when practicing a rowing simulator is bending of the waist. Try to keep your back as straight as possible. One exercise cycle on a simulator looks like this: 1. Bend forward slightly, bending your knees and keeping your arms straight. 2. Start straightening your legs, leaning slightly back and pulling your arms to the trunk. 3. Straighten your legs completely. In this case, the arms should be bent at a right angle, and the handle of the simulator should be drawn to the stomach. 4. Straighten your arms, bend forward and bend your knees. That is, return to the original position. 5. Repeat until the desired result is achieved.
Adjustment of resistance
To adjust the resistance of the simulator to your own physical form, detach the hooks of elastic belts from the rings, and if you want to return the original load, return the hooks to the place. The more resistance, the more calories you burn and the faster your back and muscles begin to ache.If you are used to bring yourself to the point of exhaustion, then exercise with 4 straps attached. This will strengthen your cardiovascular system and increase stamina.
Additional support for your arms
With this arm support you can more effectively swing your biceps. Cut off 2 bars of 31 cm in length and 2 more bars in length of 23 cm. Cut one of the ends of each bar at an angle of 45 degrees. After that, make 2 bars 35 cm long and another 14 cm long. Next you will need to make a wooden panel 30 cm long and 24 cm wide, and two more long boards 35 cm long and width 3 cm. Glue the boards 35x3 cm to 35-cm bars, placing them at a right angle and parallel to each other.Perpendicular to the resulting structure, screw a 31-centimeter bar with a cut off corner, centering it. Repeat the procedure with the second set of fragments and fasten two identical structures by screwing a 14-centimeter bar between them. Screw the panel 30 24 cm to cut corners of 31-centimeter bars. For additional stability between the panel and the base, insert two supports in the form of bars of 23 cm with cut corners. Strongly fasten all the screws. Finally, hide the screws of the screws with the putty for the tree, treat it with sandpaper and cover it with an even layer of wax.
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