Do-it-yourself pectoral muscle trainer drawings

Strength training is needed by people who not only want to gain muscle definition. They are an integral part of fitness programs, as they help reduce weight, develop and strengthen muscles and bones. To achieve the first result, you can even train at home several times a week.

A home multi-station (or fitness station) is no less effective, reliable and durable than its counterparts from fitness clubs.

Its peculiarity is the combination of several simulators into one. They are characterized by greater versatility in compact sizes. It can work many muscle groups. Even for beginners, the machine’s settings are clear and convenient, which simplifies training at home.

Multistation for home BodySolid-PHG-1000

Make a simulator at home according to drawings and diagrams

Any person who wants to create a perfect body cannot do without a gym or exercise equipment for home exercises, which, by the way, you can do yourself if you have drawings of exercise equipment and desire. Modern simulators are very expensive, but you can make them yourself. Of course, you won’t be able to make an ab rocket abdominal trainer the way it is in the original. After all, dozens of craftsmen, designers and doctors worked on it to make the best simulator.

Make a simulator at home according to drawings and diagrams

Let's look at how to create your own gym inexpensively for home workouts. To do this, you should consider some points. For example, some missing parts may have to be purchased.

However, there is also a positive side - if you wish, you can make inexpensive and high-quality sports equipment. So, in order to make a simulator with your own hands, the drawings of which can be found on the Internet, you should find the necessary equipment.

Top 9 biceps exercises at home

In this article, we will discuss the exercises that are most suitable for developing biceps fitness at home with dumbbells and a horizontal bar.

Standing Dumbbell Raise

Stand up straight, pick up objects of the same weight.
Bend your elbow, lifting the weight to your shoulders.
Hold the dumbbells horizontally, with your fingers facing you.

Keep your back straight to avoid damaging your spine. Use only your biceps for the lift. If you sway, your back muscles will come into play and the effectiveness of the exercise will decrease. The biceps should contract and extend completely.

Hammer lift

Stand straight, hold dumbbells with the same weight in both hands.
Hold them vertically, fingers facing each other.
Bend your elbows until the contraction is complete at the top.

Don't use other types of muscles that are activated by swinging your body. You should lift the weight exactly with the biceps only, and not with a wave, in which case you can quickly pump it up at home.

Lifting dumbbells with emphasis on a bench

Place your hand on the conditional simulator so that it is fixed under your armpit, elbow down.
Bend your arm at the elbow, without lowering your arm all the way down or raising it all the way up.

Any vertical object at an angle that you can find at home will be suitable as a simulator for pumping up your biceps. The hand should not hang, but should not lie on the machine. The advantage of this exercise is that it will work exclusively the biceps without activating the core. Full extension and contraction are unnecessary movements that simply load the joints and exhaust the arms, but do not contribute to the quality development of the biceps. Therefore, do not do it at full amplitude .

Read about how to do exercises on the Scott bench here →

Seated dumbbell raise

Sit on a chair with your back turned (to make it easier to keep your back straight).
Take the same weight in your hands.
Work at full range.

Almost the same as the standing exercise, but the set is progressive. Sitting puts more stress on the biceps, as the whole body works less. Sit up straight and don't sway to the sides.

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.

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.

Biceps Features

Anatomically, the biceps consists of two heads, which are attached to the coracoid process and to the elbow joint. Its function is to help your arm bend and your forearm to rotate freely from your hand. In life, this muscle does a huge amount of work. Lifting any object is carried out under the guidance of the biceps. And in some situations it is also pumped up: lifting something heavy, bringing bags, moving a sofa. Therefore, according to the standard, hands cannot be completely incapacitated unless you have hidden them all your life. This situation also explains why one hand is always larger than the other. Right-handed people often complain that their left biceps are not at all equal to their right ones. This is all from vital activity.

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.

All about the possibilities of strength training equipment for home

A home multi-station (or fitness station) is no less effective, reliable and durable than its counterparts from fitness clubs.

“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 90 o.

“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.

On the subject: How to pump up your arms at home with your own weight

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

Popular home exercise machine

Home multistations are produced by different companies. Practical, compact and convenient exercise machines are produced by Adidas, Precon, Life Fitness. The average price of a home exercise machine is 150,000 rubles, and individual models can cost up to 500,000. Exercise machines with a fixed trajectory of movement will cost a little less. When choosing a model, you should pay attention to the functions that are necessary. A weight bench for bench press is required. Multifunctionality directly affects the cost.

Adidas ADBE 10250 trainer

One of the popular models that combines low price and quality is the Adidas ADBE 10250.

This model has good characteristics:

Reliable steel frame.
Block load.
Thick wide pillow.
There are European quality certificates.
Model 10250 is available in black, white and red.
The warranty for Adidas 10250 is two years.
Overhead row with wide and narrow grip.
Stack weight up to 100 kg.

Classes on Adidas ADBE 10250 in the fitness room

The performance characteristics of the Adidas 10250 are also noteworthy:

The maximum load of the upper link is 95 kg.
The maximum butterfly load is 47 kg.
The maximum chest press load is 133 kg.
The maximum load of the biceps desk is 98 kg.
The maximum load of the unit for the legs is 98 kg.
The maximum rowing load of the Adidas 10250 model is 95 kg.

Reconstructed exercises for Adidas ADBE 10250 - photo from instructions

The Adidas 10250 power station is one of the few multifunctional sports equipment in its price class from a world-famous manufacturer, allowing you to do exercises to develop different muscle groups. The Adidas company has been improving the technology for producing home exercise equipment for many years and today has the largest number of positive reviews among users.

Features of choosing a simulator for self-assembly

Before making this or that sports equipment, you need to understand what goal you want to achieve and what muscles you need to work. To improve your figure, a little imagination and skill will be enough to make your own strength training machine.

It is also worth determining in advance the place for future training. Naturally, it is best to exercise outdoors, but for this you need to find free space to place sports equipment. However, it is worth taking into account another factor - weather changes. Therefore, the most favorable place is a small room - a garage, basement or attic.

So, all that remains is to find the exercise machines and their diagrams, drawings and start making your own small gym. In addition, you can assemble several simple and effective exercise machines that would fit in a small area and exercise regularly.

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Homemade simulators: drawings and dimensions

Modern man lives at a frantic pace. Constant haste, the desire to prove one’s worth, a fierce struggle for a place in the sun. Sooner or later, this crazy race leads to emotional burnout. You can effectively cope with stress and emotional overload through physical activity. Due to my busy schedule, there is almost no time left for training. But no one is stopping you from taking care of your health yourself and making a couple of exercise machines for your home gym with your own hands.

Important Tips

To build a truly good back, it is ideal to use all of the above exercise machines + mandatory hyperextension.
The most important are the rows (from both blocks) - and always with different grips.
For minor problems with the spine, you should use the T-bar more actively.

No matter how convenient exercises on simulators are, they should be carried out in parallel with some traditional exercises (for example, pull-ups), and not completely replace them.

The only restriction (or even a complete ban) on such activities may be certain problems with the musculoskeletal system. In this regard, permission to load the back must be given by a doctor.

Advantages and disadvantages

The advantages of making sports equipment yourself are obvious. It is possible to adjust the projectile to the dimensions of a specific room. Weights, barbells, dumbbells and benches can be made from scrap materials lying around the country house. If desired, more complex equipment can be manufactured. Even if the family spends the summer in the city, there are probably friends who have a dime a dozen of unnecessary shops and metal structures.

There is no need to spend cosmic sums on the purchase of equipment, and the cost of fastening materials or weights for the barbell will cost adequate money. Many amateur athletes claim that making exercise equipment at home is quite possible.

Beginning athletes see the downside of this idea in the time investment.

After all, you will have to tinker with it yourself. There are fears that while you are doing the exercise machine, all desire to exercise will disappear. You can compensate for this shortcoming by turning to friends or acquaintances for help.

A more serious disadvantage of this idea is the need to purchase electric welding equipment (if you plan to install a power frame). However, such devices are sold not only in expensive specialized stores, but also through bulletin boards. Nobody bothers you to go to Yula or Avito, contact the seller and purchase the necessary tools for real money.

When all the pros and cons have been thought through, you can begin the preparatory work.

Preparatory stage

Before you set up your own sports corner for your home, you should determine what exactly is supposed to be put there.

Standard equipment includes a barbell, dumbbells and a pull-up bar. A wall bars are hung on the wall, and a punching bag is attached to the ceiling.

This equipment is conveniently placed in one corner of the room and does not take up much space. Yes, and you can set up such a gym in a few days.

If space allows, the “standard set” can be supplemented with various benches - for various bench presses, back and abs, power racks and roller trainers. Here, a layout of exercise equipment in the room is already required: sports equipment must be located so that the person exercising on one apparatus does not touch others.

Blueprints

After a schematic representation of sports equipment, a drawing of future structures is drawn up. As a basis, you can take the dimensions of store-bought exercise equipment, adjusted for the dimensions of your home. Thus, it is possible to design a three-legged exercise machine consisting of a barbell rack and a bench. The stand has holders for sports equipment. In addition, safety chains or cables should be provided that will keep the projectile from falling and protect against absurd accidents.

A three-legged simulator is designed in a similar way. Standard projects include a transformable bench that can be used for both bench press and abs. However, it is not easy to make such a design, and there may only be enough space for a compact version of an inclined bench. Everyone determines its height independently.

To find out this indicator, just measure the length of your leg from the heel to the inner bend of the knee.

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One of the most difficult options is designing a roller simulator. After all, the drawing should include the height of the simulator, the length of the tensioner, and the length and width of the bench. In the diagram, you should note the location of 2 rollers on the top of the U-shaped profile.

To an inexperienced sports fan, designing exercise equipment may seem incredibly difficult.

Therefore, it is worth starting with simple designs like an incline bench for the press.

As a rule, the drawing specifies the basic parameters of the future projectile and provides 2 foot rests. Moreover, the lower stop must be made adjustable, and the upper one must be removable. When the athlete decides on the equipment of his home gym, he must make markings on the floor in accordance with the selected dimensions of the exercise equipment. This will allow him to make sure that the sports equipment will not interfere with other family members.

What can be built without calculations?

If you don’t have time to make drawings, you should pay attention to “fast” sports equipment. For example, to create a step platform you will need one sheet of chipboard . It is cut into 3 parts, which will then turn into the upper platform and support posts. The dimensions of the first are 50x100 cm, the dimensions of the second are 50x30 cm. All parts of the step platform are firmly fastened with self-tapping screws.

Without any tricks, an ordinary flat bench or a so-called two-support exercise machine is constructed: two metal profiles and an upper plane made of wood or plywood.

Another problem-free exercise machine is considered to be a wheel for pumping up the abs. It is made from a baby stroller wheel and a metal profile with threads at the ends. The profile is cut in half, the ends are inserted into the holes of the wheel. The resulting handles are firmly secured with nuts, a rubber hose is pulled from both ends, and electrical tape is wound over it.

Creating exercise equipment for your own gym

In order for you to be able to effectively engage in bodybuilding at home, you will need not the most sophisticated equipment and a few sports equipment.
They can be made independently if desired. If you go into the gym and pay attention to the people training there, you will often see beginners occupy the machines, while more experienced athletes actively work with barbells and dumbbells. To effectively pump up all muscle groups, these two sports equipment are enough for you. But at the same time, you should remember the need for progression of the load. An incline bench is also of great importance for achieving the desired result.

If we talk about dumbbells, then it is much easier to make a couple of collapsible equipment yourself, and in this case you will not need welding. On the contrary, it is easier to make two benches - horizontal and at an angle of 70 degrees. You should also remember about the rack for the barbell, and here you can make one with the ability to change its height, or two. In the second case, the height of the racks should be designed for performing bench presses and deadlifts.

It is also advisable to make a horizontal bar and parallel bars. Of all the necessary equipment for your hall, they are the easiest to manufacture. The last product to consider is a weight belt. At a certain point, it will no longer be enough for you to work only with your own body weight on the horizontal bar and you will need additional load. In this situation, the best solution is a belt.

So, let's summarize and see what we need to create our own home gym:

Grif.
A pair of dumbbells.
Universal plates with the same mounting hole for barbells and dumbbells, although you can make them separately for each of the implements.
A horizontal bar, preferably wall-mounted or outdoors.
Wall beams.
Bar stand with adjustable height or two fixed ones.
Punching bag optional.
Jump rope.

How to make exercise machines for pumping muscles with your own hands?

The project has been selected, drawings have been drawn up. All that remains is to select the necessary materials and get to work. For the manufacture of barbell racks and bench supports, a metal profile is required. The neck of the bar is made of a metal pipe, the separators are made of two strong bolts or metal plates. The neck locks are ready-made spring locks, but you can make them yourself from 2 pieces of pipe. A hole must be drilled in each and secured with a bolt.

Pancakes are made from concrete, which is first poured into a mold made of boards and metal. After this, the structure is reinforced with wire. When the concrete has hardened, it should be coated with enamel. The structure will become stronger and will look aesthetically pleasing. To create collapsible dumbbells you will need 2 pieces of pipe of the same length, locks and pancake molds. Ideal for bodybuilders or arm wrestling fans.

If you plan to create a simulator, you should take a closer look at designs that can load different muscle groups or perform several exercises at once.

One of these simulators is considered to be a unit on which you can pump up your abs, do pull-ups and do push-ups. The latter is ideal not only for strengthening the biceps and triceps, but also for improving muscle tone in general.

To make such a design, you will need to complete the following steps.

Buy several metal pipes with a round and square cross-section, a sheet of chipboard, foam rubber and cladding material (for armrests and back support).
First you should prepare pipes with a square cross-section. To work, you will need two segments of 40, three of 55, two of 65 and one of 75 cm.
Then pipes with a round cross-section are cut. The length of one piece is 75 cm, the next two are 20. And then another 6 pieces are cut, 15 cm long.
All parts must be welded into a single structure.
Rectangles are cut out of chipboard - future armrests and back support. Foam rubber is immediately glued to them and covered with the selected fabric, and then the parts are attached in the right places.

The wooden surface of the benches should be sheathed according to the “pie” principle. First, microporous rubber is laid (thickness - 12 mm and above). A layer of furniture foam rubber with a density of 45 and a thickness of at least 8 mm is laid on it. Then comes the turn of 7 mm padding polyester. The upper part is decorated with jeans or any other dense material. The first layer is glued to the board using superglue or a glue gun. The remaining layers should be carefully tucked in and pinned with a furniture stapler. Cheap and cheerful.

It should be remembered that in accordance with sanitary standards, such lining should be changed once a year.

Only micro rubber remains unchanged. The simulator is ready, you can practice.

A more complex option is to create a roller simulator. However, if you wish, you can make it:

Assembly of the simulator begins with a pallet;
Vertical racks with rollers are attached to the installed pallet;
attach a block for the cable;
assemble a basket for the load (even battery sections are suitable as a working weight);
they make a power frame - first it should be assembled with bolts, and when the smooth movement of the load is set, the rear rack must be welded;
the upper part of the frame is mounted from a U-profile, on which it is very convenient to attach blocks;
4 blocks should be installed on the profile, 2 of which should be placed directly above the cargo basket.

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Then proceed to assembling the upper part of the simulator:

they make a frame with racks for the barbell, which can be adjusted in height;
the base of the lounger is welded to the frame;
at the other end, a U-profile is installed as a vertical stand, on which a moving part of the simulator is assembled, intended for working out the legs and back;
The 2 parts should be connected at the bottom;
To prevent the machine from collapsing under load, you need to add a stop.

The operating principle is as follows: the cable is passed through the basket block. One end of it goes to a block with a pressure roller (a regular ball bearing) and is attached to the pipe, which makes it possible to pull the upper block, loading the arms and trapezius. The other end goes down, passes through the lower block under the bench and connects to a device that allows you to train your legs and back.

The bench is made of boards, the width is chosen arbitrarily.

The board consists of 2 parts, which are connected using a door hinge. One of the parts is adjustable in height, the second is attached to the frame. The surface of the bench should be covered with leatherette or foam rubber.

Biceps training program

Don't strain the muscle too much. Perform biceps training maximum 3 times a week. This article specifically presents concentrated exercises and those that serve as transitions. All types of dumbbell lifts should be performed from 8 to 12 times, horizontal bars – from 7 to 10 pull-ups. Do two approaches, with a four to five minute rest between each set. Look at the scales for yourself.

If you are lifting heavy weights, then do about 5 repetitions;
if you take a small one, then do about 15.

In the first case, you develop muscle mass and explosive strength, which will allow you to subsequently lift larger weights. The second case will strengthen and pump up your arm and develop overall biceps endurance.

The break between repetitions should be from one and a half minutes to two. The chronology is as follows:

Lifting dumbbells while standing;
lifting dumbbells with emphasis on a bench;
"hammer";
lifting dumbbells while sitting;
concentrated lifts;
close grip pull-ups;
standard pull-ups;
reverse grip pull-ups.

In fact, you can perform them in any convenient order, but it is this structure that will help balance the load on the biceps so as not to clog ahead of time and achieve results.

Creation of models for the prevention of back diseases

Health exercise equipment for the back is characterized by its simple design. For example, the Evminov simulator is a pine board equipped with fastenings and locking handles. The device should be secured so that you can change the angle of inclination - this will allow you to stretch your back muscles with any intensity.

The Sobolev multifunctional exercise machine allows you to stretch your chest, back and oblique abdominal muscles. It is a metal frame with soft bolsters that are attached to the leg clamps and support for the back (stomach). It’s not difficult to make, but to assemble the frame of the simulator, you need to use electric welding equipment.

If you have to work at a computer for a long time, it is worth designing a Tolstunov seat. The simulator consists of a wooden seat, one support point and a base that holds the entire structure. The exercise machine does not need to be fixed on a regular chair, and sitting on it improves blood circulation and trains the short muscles of the spine.

Razumovsky's simulator is more difficult to construct. It is also made of wood, but turning the rollers requires skill with a lathe.

However, the Akhmetov simulator is considered the most difficult to design and install. This biokinetic device consists of a durable frame to which movable hand and foot supports are attached, and the movement itself on the simulator resembles the running of a wild cat.

Before making this design yourself, you should learn more about the principle of its operation from sports medicine doctors.

A set of back training exercises in the gym

The classic program for training back muscles on simulators consists of exercises (example):

Upper block – chest pull. The main load is on the latissimus dorsi muscles. Additional – on the teres major muscle and biceps. Can be performed with all grip options. With the widest one, the external branches of the latissimus muscles are maximally loaded, with the narrowest – their internal bundles. To work your biceps, just change your grip from straight to reverse. When the handle moves down, you need to bend over behind it. When up, stretch forward.

Upper block – head pull. The main load is on the latissimus dorsi muscles. Additional – on the rhomboid and teres major muscles, rear deltoids and biceps. The grip is moderately wide. The head is always kept straight, the back is always straight, and when the handle is raised behind the head, the forearms are spread to the sides (or placed in one line).

Upper block – chest pull (parallel grip). The main load is on the latissimus dorsi muscles. Additional – on the teres major muscle and biceps. Perhaps the best exercise for working out all components of the latissimus dorsi muscles. To achieve their maximum stretch, move your body forward when raising the handle up and reach towards it with your chest in a close position.

Upper block – straight arm row. The main load is on the latissimus dorsi muscles. Additional – on the teres major muscle and triceps. This type of deadlift is not considered a basic, heavy exercise - it is better to use small weights, since the goal is to “finish off” the muscle fibers. The principle of operation is similar to that of a pullover - the handle is lowered to the very feet, and at the lowest point the body bends back while straightening the shoulders.

What can be done to develop punching power?

The classic option is a pear or makiwara made from a regular bag or coarse canvas fabric. The height of the pear should not exceed one meter, and its weight should be 40-60 kg. Rags and sawdust are suitable as padding. To give the bag its shape, metal rings should be inserted at the top and bottom. The projectile is attached with four carabiners to a meter-long chain, which is suspended on a hook.

Masters of martial arts know other ways to work on the strength and accuracy of a strike. For example, in the practice of Wing Chun, strikes are practiced on a wooden dummy. Moreover, the blows are delivered not with fists, but with forearms. It's not difficult to do. To do this, you need to take a wooden pole with a diameter of 22 cm and a length of at least 150 cm. The pole is divided into upper, lower and middle parts, and then through holes are made into which sticks are inserted. The entire structure is mounted on a frame of 2 beams.

To practice sharp and strong blows, karatekas recommend using the Evnik simulator. It is made entirely of rubber, which bends when hit correctly. It’s not difficult to make, you just need to find rubber that won’t break at the first hit.

Other homemade exercise equipment options

Homemade exercise machines are widely used in all sports. For example, in table tennis, players construct a return board to practice shots without an opponent. The device is a panel made of polystyrene and an attached yoga mat, attached to the table at a slight angle. The sounds of impacts are muffled by the rug.

Synthetic ice is sold for ice hockey, which is convenient for practicing passes, shots, snaps and dribbling. Ballerinas, gymnasts and dancers achieve beautiful feet and high insteps by putting their legs under the sofa - cheap and cheerful.

Football players practice dribbles using stable and unstable stands - low sticks attached to the cross either with nails or a rigid spring. Skiers and swimmers work the muscles of the shoulder girdle with firewood or an axe, with maximum effort occurring in the initial phase of the movement.

Affordable workouts are a reality. You just need to sincerely love your sport and find the opportunity to devote every free minute to it.

In the next video you will learn how to make a simulator yourself using the Bubnovsky method.

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