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    Project From Vertical Knee Raise Chin Dip Station Plan Page 1 of 29

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    foker
    This document provides plans and instructions for building a vertical knee raise chin dip station. The station allows users to perform exercises like chin-ups, dips, knee raises, and hanging knee raises using their own body weight. It takes up little space and does not require additional weights. The plans include lists of required parts, diagrams showing how to assemble the frame, and photos illustrating each step of the assembly process. Instructions are also provided for safely using the station to work different muscle groups.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Project From Vertical Knee Raise Chin Dip Station Plan Page 1 of 29

    Uploaded by

    foker
    61 views29 pages
    This document provides plans and instructions for building a vertical knee raise chin dip station. The station allows users to perform exercises like chin-ups, dips, knee raises, and hanging knee raises using their own body weight. It takes up little space and does not require additional weights. The plans include lists of required parts, diagrams showing how to assemble the frame, and photos illustrating each step of the assembly process. Instructions are also provided for safely using the station to work different muscle groups.

    Original Description:

    Maquinas Para Gym

    Original Title

    Chin Dip

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    This document provides plans and instructions for building a vertical knee raise chin dip station. The station allows users to perform exercises like chin-ups, dips, knee raises, and hanging knee raises using their own body weight. It takes up little space and does not require additional weights. The plans include lists of required parts, diagrams showing how to assemble the frame, and photos illustrating each step of the assembly process. Instructions are also provided for safely using the station to work different muscle groups.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    61 views29 pages

    Project From Vertical Knee Raise Chin Dip Station Plan Page 1 of 29

    Uploaded by

    foker
    This document provides plans and instructions for building a vertical knee raise chin dip station. The station allows users to perform exercises like chin-ups, dips, knee raises, and hanging knee raises using their own body weight. It takes up little space and does not require additional weights. The plans include lists of required parts, diagrams showing how to assemble the frame, and photos illustrating each step of the assembly process. Instructions are also provided for safely using the station to work different muscle groups.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 29

    Project from www.craftsmanspace.

    com Vertical knee raise chin dip station plan Page 1 of 29

    Vertical knee raise chin dip station plan

    Here you are offered a plan according to which you can make multifunctional piece of fitness
    equipment Vertical knee raise chin dip station. The vertical knee raise chin dip station is a self-standing
    piece of exercise equipment that you can use to practice at home or at a gym. This exercise machine
    does not require much space in the room and is always ready to serve you for exercising in privacy. We
    recommend that you fix it to the floor in some way.

    It consists of chin up bars (also called chinning bars or pull up bars), knee raise parallel bars and dip
    bars, so that a number of exercises for the development of all the upper body muscles can be performed
    on one device. At the bottom of the device there is a footrest which is helpful for the start position. The
    vertical knee raise chin dip machine requires no extra weights or attachments - all you need is your
    own body because all exercises on this device are done in a vertical position so you get the resistance
    of body weight and gravity. Although it is not foreseen in our plan, you can additionally pad the arm
    rest and back support in order to improve the convenience of this device. Padded Arm rests and back
    support avoid strain on the lower back.
    Project from www.craftsmanspace.com Vertical knee raise chin dip station plan Page 2 of 29

    On the vertical knee raise chin dip station you can do exercises such as: the knee raise, hanging knee
    raise, chin ups (pull ups), dips and the like. The muscles developed on this device are: Chin ups
    (strengthens the back, lats, shoulders and biceps), dip bars (develop the chest and the triceps), knee
    raise (develop the iliopsoas muscles, abs and oblique).

    Workout Tips
    Prior to the vertical knee raise chin dip station workout, an easy warm-up and 10-15-minute stretching
    are recommended.

    Knee raise workout:


    - Step on the foot rests
    - Put your arms on the arm rests, press the back against the back rest and let the legs hang.
    - Work out leg raises, leg twists, and crunches.

    You can also do the hanging knee raise on the chin up bars. To make it more comfortable, you can
    install a backrest on the other side of the device as well.

    Hanging knee raise workout:


    - hold onto a chin up bars with your arms and legs extended
    - contract your abdominal muscles and lift your knees as high as possible
    - Slowly lower your legs to return to the starting position
    If you want to make the exercises harder, hold the dumbbell between the ankles.

    How to chin ups (Pull ups):


    - Grip a chin up bar (pull up bar) with your arms and legs extended
    - Pull your body weight up until your chin is just barely above the bar.
    - Lower yourself until your arms are straight
    - Do another chin up

    Dip bars workout:


    - Put your hands on the dip bars and hold your arms straight
    - lower your body as far as possible
    - Then press the body up to the start position.

    Do not feel frustrated at the beginning, as these are exercises that require a lot of strength. Be
    persistent, and in time your body will gradually master the exercises. If you have the basic tools for
    metalworking (angle grinder, drill, welding machine…) and some metalworking experience, the
    making of this device will prove to be very profitable. In a small space, in the corner of a room, you
    will have a universal exercise device aimed at the whole upper part of the body that replaces a large
    number of other devices whose total amount can be rather high, not to mention the large space
    occupied by all of them.
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    Subassembly List
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    Assembly Drawing
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    1. Horizontal Subassembly – Parts List


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    2. Side Subassembly – Parts List


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    Frame Parts
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    3. Back Sheet Subassembly – Parts List


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    4. Fastener System Subassembly – Parts List


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    Assemblage images
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