Dolinov's home simulator can replace physical exercises with sports equipment and reduce training time. It is used in hospitals and at home. Installation of this simulator does not require effort and cost. The necessary elements can be found at home for everyone. If there are no accessories for the simulator, you can buy them cheaply at a hardware store.
According to the creator's calculations, 10 minutes of training on this simulator can replace 120 squats, 300 tilts and 200 twists. Anyone can assemble the design of the simulator at home.
The simulator develops the following muscle groups: chest, abdominal muscles, arms, legs, and heart. At the same time, the load on the body is minimal.
What will be needed?
For assembly you need:
- A rope with a diameter of 5-7 mm. For this, climbing equipment or a car tow rope of a suitable diameter is suitable.
- Single block with a diameter of 25-30 mm in the amount of 2 pieces;
- Belt tape (sling) 5 cm wide - 140 cm. Polyurethane tubes are suitable instead.
- Screw half ring for fastening. Needed to mount the treadmill to the wall.
- Matches and scissors. These elements are needed for cutting the rope and singeing the ends. It is important to singe the ends of the rope, as without this it can unravel.
Step-by-step instruction
In this design, the main element is the rope. The rope is cut in half, and the ends are cauterized so that it does not unravel. Next, the rope is inserted into the block.
Belt tape will be needed to create loops. In the original version of this simulator, special tubes act as loops. In this case, it will be more convenient to use a belt tape. It must be cut into 4 pieces of equal size. The ends of the ribbon also need to be singeed so that it does not unravel. After the tape is sewn along the long side, forming a tube. You can sew the ribbon on a sewing machine. To strengthen the structure, you can use rivets at the junction of the tape on both sides.
Instead of a belt tape, tubes made of polyurethane or other soft materials can be used.. An important requirement is their strength. Due to friction, polyurethane materials can wear out quickly. To replace them, you will have to untie the knot. Otherwise, there are no differences from the belt tape. If there is such a tape at home, then you can use it. If it is not there, then you can find something similar polyurethane tubes, they are also suitable.
After the resulting tube from the belt tape is put on a rope. The rope must be tied into a knot. In the event that the knot turned out to be fragile, then you can make a loop and fix it with a sewing machine. You need to make 4 such loops, two for the arms and legs.
The last step is to fix two ropes with a length of 30 cm with a double knot. In this form, the simulator is complete. It remains to fix the simulator.
Fixing the Dolinov simulator is carried out in a spacious place. To do this, a hole is drilled in the wall, a dowel is driven into it and a half ring is screwed in. Thus, the simulator will be securely fixed and withstand the load.
You can mount the simulator in a chipboard plate so as not to drill holes in the wall. In this case, you need to make sure that the chipboard can withstand the load.
If there is no desire or opportunity to drill holes, then the same belt tape can be used instead of a screw. From the tape you need to make a tube, which should be worn, for example, on the Swedish ladder, if there is one. Independent blocks are attached to the tape, which should already be put on the pipe or ladder. You can fix the simulator on any protruding element of the apartment. May also fit
Horizontal bar
Let's start with the simplest thing - this is a horizontal bar. To create it, you don’t need much, each apartment has a special place where the horizontal bar fits perfectly. To do this, you need one crossbar and a couple of hooks, but it is better to weld the metal frame and attach it well. You can also tie a rope to the horizontal bar, which will greatly expand your capabilities.
Punching bag
You can talk endlessly about the benefits of a punching bag, so let's get straight to the point.
If we consider completely a budget option, then you can take 4-5 plastic (woven) bags, put them together (one to one) and fill with sand, then wrap the whole thing well with wide tape or simple electrical tape.
You can go the other way and do one to one. We will need a kerza or tarpaulin, if the fabric is still thin, then we fold it in several layers until you feel that it can withstand the load. We sew a pear for ourselves, for a room, but it’s better not to make a small one, since we need to fill it and give it the necessary weight, the approximate length is 1.3 m, you choose the thickness yourself.
It is worth noting about the weight, if you have prepared a strong bracket, and you are sure that it will hold the load, then the best weight for a pear will be 50-80 kg. And do not forget to sew fasteners on the pear itself.
Today, stores sell any Sports Equipment. But, having seen the price for it, the idea of \u200b\u200bhand-made design appears, especially if the hands are in order. One ten-kilogram pancake for the bar costs more than 18 dollars, not to mention serious equipment. Making home exercise equipment is not difficult, if you wish, you can even put production on stream by opening your own business.
Homemade simulators in terms of functionality are not much different from factory ones, the main thing is desire. Of course, it will not be possible to make home-made simulators without spending money at all: you need to buy hardware, for fastening, a metal pipe, etc. But, the price in this case is incommensurable with the one that is asked for purchased analogues.
It will not be possible to make complex simulators at home such as treadmills, bicycle and rowing structures, but the simplest ones: benches, racks, barbells will not be difficult.
To assemble a homemade bodybuilding simulator, you need to choose the simplest in design, productive for building strength and muscle mass, and reliable. The simulators do general principle- lifting weights with the involvement of specific muscle groups.
In the fitness center, you can see that novice athletes train on simple machines, and experienced guys devote most of their time to training with barbells and dumbbells, which, when used correctly, make any part of the body work. To do this, you need to choose the right exercises and weight.
But you still need a bench for the bench, preferably with an adjustable back.
You can’t do without bars or a horizontal bar - home-made simulators that are even easier to make than the above-described metal inventory.
It is worth thinking about the design for hanging homemade weighting agents, without which muscle mass it is impossible to grow. A backpack will do for this, but the weight distribution will be wrong. Something can be attached to the legs, but it is inconvenient to train with this something. The right choice there will be a belt.
Conclusion: for regular serious exercises at home, you will need such home-made simulators listed below.
What are the forms of vultures
- Barbell. They come in various forms, and at least one is needed at home. A long standard straight neck weighs 20 kg, a short one is twice as light (it is desirable to have one). Choosing between the EZ-shaped and W-shaped necks is necessary depending on the exercises chosen to be performed. A homemade neck is made from a pipe, so it differs from the standard parameters.
- Two dumbbell necks, which have a thread for a large nut at the ends.
- Pancakes. For beginners, provided that the holes for the barbell and dumbbells are universal. There are enough of them: 4 pieces of five-kilogram, 2 - ten-kilogram, 2 - twenty-kilogram. This is ideal, since pancakes are more expensive than other equipment. In the worst case, you need the same weights that are hung on a dumbbell and a barbell. The weight of the dumbbell is determined based on the possibility of performing 8-10 repetitions of each of the exercises. As practice shows, for beginners, 4 five-kilogram pancakes are enough for dumbbells.
- For a homemade simulator - a horizontal bar, wall or street options are preferable, and not in a doorway.
- The bars will fit the same wall-mounted ones, which are easier to install.
- It's tedious to have two separate racks: one for the bench, one for the deadlift, or one with the ability to choose positions.
- Skipping rope, which is needed for cardio training.
- Punching bag.
With these homemade simulators, you can equip a full-fledged gym at home.
Where to find trainers
As mentioned above, simulators can be bought or made by yourself. You will have to go to sports shops to at least see them and have an idea of \u200b\u200bwhat you have to do.
There are no problems with the drawings of homemade simulators - they are easy to find on the Internet or use those presented below.
Buy bars or use homemade
The question is debatable: some recommend buying it in a store, others advise building a home-made simulator, which is both cheaper and not inferior in terms of reliability. Adherents of purchased equipment make the following arguments: bars and a horizontal bar together cost up to $ 60, but home-made simulators will also need materials, i.e. You won't win much financially. It is desirable that the horizontal bar is suitable for wide grip. The bars are foldable - they are the preferred option, because they do not take up much space. However, they cost more.
Another solution is to buy bars and a horizontal bar of a 2 in 1 design or a Swedish wall, on which you can do additional exercises(it comes with a board for the press). It costs twice as much, but they have more advantages.
We make a homemade barbell and dumbbells
The most difficult thing they face when making home-made exercise equipment at home: benches, racks for barbells, barbells, dumbbells, lack of materials - cast iron and steel.
Concrete, which is also sometimes advised, will not work well, because the density of concrete is half that of steel. In addition, it crumbles, it does not look aesthetically pleasing. Well, buying steel is expensive, especially new round timber and sheets.
Where to find material:
- You can place an advertisement in the newspaper about the desire to buy parts collapsible dumbbells and gir. Or stick them on poles. You can buy it much cheaper, because someone they serve to prop up the door. To negotiate with the seller, the price must be higher than at scrap metal collection points, but less than it costs (used) on the World Wide Web.
- Go to metal collection points, where older people often bring unnecessary “piece of iron”. Suitable material can be found here favorable prices, it is even possible to exchange twice the amount for another ferrous metal.
- Ask friends and relatives. Maybe someone wants to happily part with unnecessary sports equipment.
If you don’t have the skills, then it will be difficult to make a neck from a pipe and a pancake from sheet metal at home, but you can contact a locksmith at an enterprise with metalworking machines who will carve everything you need for a small price.
Homemade simulator for home - punching bag
This homemade simulator is easier to make than those that have been described so far. With some effort, you can get a pear of acceptable quality. The easiest way to make this homemade simulator is to use a shopping bag made of polypropylene or jute fabric. You will need 3 bags. The bags are inserted one into the other, stuffed and wrapped to give shape and strength with electrical tape or tape. The bag can be sewn from dense fabric: tarpaulin or tarpaulin. If you don’t have the appropriate skills, give the fabric for sewing a pear to a seamstress - it’s not expensive. The length of a pear, shaped like a sausage, is at least a meter, or even 1.3 m. Not only dimensions are important for a home-made simulator, but also weight, fastening (bracket, rope, chain).
You also need to take into account the strength of your blow. The optimal weight is 60-80 kg, and the minimum is 40 kilograms.
Small sawdust (tyrsa), sand are suitable as a filler. It’s expensive to buy a special filler to make the walls soft, so it’s easier to wrap the pear with rags, of which there are enough in the house, or with foam rubber.
How to fasten a pear:
- It is easier to do this with a bracket, as shown in the figure. A wall horizontal bar and a Swedish wall are suitable for this. The bracket can be made by yourself if welding is available.
- It is problematic to attach a homemade pear to the ceiling. If a pavilion or a separate room is allocated for classes, it is tied to a beam or other ceiling structure. In summer, a strong tree will help solve the problem. Keep in mind that boxing requires space.
Video: Do-it-yourself punching bag
What else do you need for a home gym
A jump rope is an inexpensive but useful inventory, so it’s worth having in home hall and her. If there is no bar, replace with an expander: rubber or spring, which differ in the strength of the load given. They are not expensive, so you should just buy them in the store.
It is proposed to make a hand rest from an old chair (as in the figure), for which an elbow stand is attached to the reverse side at an angle of 30 degrees. Performing an exercise for biceps, they sit down with their legs apart, facing the back of the chair. Having shown imagination, which knows no bounds for our people, it is easy to come up with other options.
Outcome
As it became clear, you can design home-made simulators with a little work. And it's worth it, given the "space" prices for factory sports equipment. If the material is available, then you can even set up a business, since there is and will be a demand for home-made equipment. Everyone joins the sport more people who think about health, and the aesthetic appearance is not as important to them as the availability and reliability of home-made simulators.
Video: Gym Houses
Often, those who have already faced the problem of excess weight know how difficult it is to get rid of extra pounds. The first thing that comes to mind is strict diets and grueling workouts. But few people are ready to waste their time, health and money, because the same trips to gym are not cheap. Is it hope for ideal forms not at all? Eat! IN healthy weight loss, without leaving your home, the "Lose Weight" simulator will help you. With your own hands, you can independently make such a simulator at home.
What is a trainer
The idea of inventing the sensational simulator belongs to Nikolai Dolinov. This resourceful man built a structure that can easily replace and treadmill, and jogging, and even compete with going to the pool. It is interesting that the simulator not only replaces these types of loads, but also combines them together, while leveling the negative aspects associated with such physical loads. This approach helped the aforementioned inventor lose twenty kilograms in just two months. And this despite the fact that the initial weight of Nikolai Dolinov was about ninety kilograms. Agree, the result is very impressive! The most important thing is that Dolinov's "Lose Weight" simulator is easy to do with your own hands, even for those who have little idea of this process.
The Dolinov simulator itself looks like this - these are two ropes, which have a loop at each end. Attaches to a wall or doorway using the included hook. That, in fact, is all. Such a light and compact design, and the result from training is amazing.
Most likely, everyone who became interested in the invention was visited by the question: “How can you do it yourself?”. It's not as hard as it might seem at first glance. Of course, the home analogue will be somewhat different from its patented version, but it is quite suitable for effective home workouts.
How to make a Dolinov simulator yourself
To begin with, you can purchase everything you need for the simulator at the most ordinary building materials store. The purchase is quite budgetary, and you can easily make the Dolinov's "Lose Weight" simulator with your own hands.
You'll need:
- Rope. When choosing a rope for a future simulator, give preference to cables with high strength. Required length - 8 m.
- The belt is synthetic. The length of the belt should be 3 m, and its width should be about 35 mm.
- Dowel. Suitable plastic dowels - 3 pcs.
- Hooks. The hook should be 8 mm in cross section, with the ends in the form of a half ring.
- Blocks. The section of the block should be 3 cm. We need 2 blocks.
- PP pipe. Pipe length - 50 cm, internal section - 20 mm.
- Hacksaw for metal.
- Electric drill.
- Drill 8 mm wide.
That's all you need to make Dolinov's "Lose Weight" simulator with your own hands. Let's start manufacturing. Take the rope and cut it into two equal parts. It is better to singe the ends with matches or a lighter. Next, insert the ends of the rope into blocks.
The next step: you need to put the pipe on the rope. Secure the pipe with a rope, twisting it into a loop. In order for the resulting design to be durable and look more or less aesthetically pleasing, it is necessary to fasten the loop by sewing it with a dense thread. It is better to do this with a sewing machine, but since not every household machine is able to sew such a strong cable, you will most likely have to work with your hands.
In principle, the simulator is ready. It remains only to drill a hole for a screw with a half ring in a suitable place and fix the simulator on it.
It is much easier to understand the essence of the process when there is a clear example of how to make the Lose Weight simulator with your own hands. The drawings, however, are not so important, because the design is simple.
How to use the simulator
Now you can start training. Before starting, you need to do a light warm-up. Several times you will be able to train on the floor in a prone position. To do this, lie on the floor, insert your arms and legs into the loops. You need to move like you are riding a bike.
Advantages of training on the Dolinov simulator
First, the short term. For classes you will need from 5 to 10 minutes. Secondly, compactness. The simulator occupies a minimum of space, it is easy to remove it if necessary. And despite the fact that you can make the "Lose Weight" simulator with your own hands.
As you can see, in order to throw excess weight and stay in shape, you do not need to exhaust yourself with ineffective diets and purchase expensive equipment. You can simply make the "Lose Weight" simulator with your own hands quickly and without leaving your home.
- Not only the spirit
- What to choose from
- Special benches
- About sizes
- different benches
- About upholstery boards and seats
Modern life, on the one hand, deprives a person of most of the natural physical activity; on the other hand, he throws bundles of psychological and emotional loads at him. Therefore, keep yourself in good condition, at least physical form absolutely necessary for everyone. To the credit of the current generation, we can say that now most people understand: a healthy mind in a healthy body. They also soon begin to understand: physical exercises, dumbbells and carpal expander few; you need to work more with weights on shells and machines, so at least a bench is required.
Not only the spirit
A healthy body is also necessary for a developed mind. Physically undeveloped outstanding scientists, engineers, creative intelligentsia, top managers and businessmen are the exception rather than the rule. Leo Tolstoy at 60 twisted the sun on the horizontal bar. Niels Bohr, the one in school textbooks, was a famous football player who played for the Danish national team. It came to oddities with him: when Bohr was awarded the Nobel Prize, in physics, of course, the Copenhagen "Tagebladette" printed a note, they say, that's good, they gave our forward a Nobel prize for football. And the "nerd" in "physics" often turns out to be such in areas of activity that require mental stress.
muscles abdominals, as you know, it’s harder to download than others, because. their ends are not directly connected to the bones. At home, pumping up the press without special equipment does not last long until a hernia. Therefore, a bench for the press is also needed. Structurally, both shells are most often combined into one, with the possibility of transformation for certain sets of exercises.
Sports benches are not technologically complex products. There are enough descriptions of them in RuNet, but more in the key: choose the drawings, and then - like this you need to saw, like this to beat, like this to screw. A person who cares about his physical development, as a rule, knows how to manage the instrument. But how do you choose a prototype to benefit from training? How to modify it for your biomechanics and biometrics? Which sample is more suitable for certain groups of exercises?
This publication is devoted to questions of how to make an exercise bench in the preferred direction with your own hands according to a reasonably chosen pattern. physical development, and then based on it - home exercise machine. Those who intend to prove themselves in sports or bodybuilding by working out on it will not be ashamed to come to a well-equipped professional gym. In the meantime, the material is designed for beginner athletes and just for people who understand: it is possible and necessary to use the benefits of civilization, but letting them turn themselves into a twitchy “teapot” or swollen sourdough is wrong.
Note: domestic problem sports activities V Lately rises more and more sharply in rural areas - "physics" decreases there, stress increases, and it is far from a well-equipped gym.
What to choose from
A home bench for bench press is most often part of a compact simulator or is itself a multifunctional sports equipment. For those who regularly work out, things will come to a simulator for sure, therefore, when choosing a prototype bench, you should already keep in mind what it will become overgrown with later. The designs of sports simulators are most commonly used 4, 3 and 2 support. “Support” in this case does not mean the number of points of contact with the floor (usually there are at least 4 of them, for stability), but the number of vertical power connections in the structure, it largely determines the capabilities of the projectile.
4-support shells, pos. 1 in Fig., are designed for advanced athletes operating with large, over 100 kg, weights. The racks for the barbell are located in them at the level of the shoulders of the person lying, which greatly reduces the risk of injury: a barbell that has collapsed on the chest with a barbell is very serious. 4-support simulators are heavy, bulky, and you can’t deal with heavy weights in an apartment: falling on the floor, they give an instant load of 5-8 of their weights, and the bearing capacity of the floors is 250 kg / sq. m.
On the trail. rice. - incline bench for the press. This, due to its compactness and usefulness, does not hurt to have a separate one, if there is enough space in the home. Due to the lack of right angles, the material is weaker - a professional pipe 40x40. Foot rests - a 10 mm rod with threaded ends, rubberized to the desired size. Removable rubber sleeves: the lower stop is adjustable, and the top one is removed if you need to do exercises in which it interferes.
Further on fig. - compact power bench with racks for the barbell. Exercises on it are done mainly while sitting. You can also pump the press, deeply bending your back. In this case, the legs will be supported by the cross beam A, and then it must be covered with something soft or put on a rubber sleeve. Materials - professional pipe 40x40, and rod holders made of steel strip with a thickness of 6 mm.
The next sample is an athletic bench already for strong guys, confidently handling a barbell with a weight equal to their own, the so-called. Scott's desk. Materials, respectively - professional pipe 60x60x2.5 and 50x50x2. Neck holders from the same strip as before. case; seat and table made of plywood from 20 mm.
About wooden athletic benches
With barbell on wooden sports equipment can not be engaged, their design will not withstand. But in situations arising from the awkwardness of the trainee, the tree “gives” through the body much less sensitive than metal. Therefore, it is preferable for beginners and minors to use wooden benches for the press and the press. In addition, wooden sports benches and exercise equipment can be built in the country or in a country house from the remnants of building materials.
The design of an inclined wooden bench for the press and the specification for it are shown in Fig., and on the next. rice. - drawings of a wooden simulator with an incline bench and a lever for leg exercises with a load. In order for the tree to hold the operational loads, a block suspension system was used: they hang on the descending branches of the cable A. The transverse beams B are rubber-coated steel.
About upholstery boards and seats
Boards and seats of industrial sports equipment are covered with leatherette or plastic of a similar purpose on an elastic lining. Such lining is durable, but does not prevent sweat re-absorption, which is not useful in any way; that is why modern sportswear sew 2-layer, with a mesh that immediately removes sweat directly from the skin.
In gyms, this lack of plating does not noticeably affect, because. the gym is equipped with supply and exhaust ventilation (PVV) and air conditioning. At least, it must be equipped according to sanitary standards. At home, it is not always possible to exercise at a comfortable temperature, and it is simply technically impossible to arrange a VVV in many city apartments. Therefore, it is desirable to carry out the sheathing of home-made athletic benches in the form of such a “pie”, following from the base outward:
- Microporous rubber with a thickness of 12 mm;
- Furniture foam rubber with a density of 45 (grade 45) with a thickness of 8 mm or more;
- Sintepon with a thickness of 7 mm;
- Denim or material like an old-style flannelette soldier's blanket.
The rubber damper is glued to the base with Moment glue or hot glue from a glue gun. The remaining layers of the skin are tucked to the underside and pinned with a furniture stapler. The disadvantage of such a sheathing is that it needs to be changed once a year, at the end of spring; the rubber layer remains. The soft layers will not harden, perhaps even within 3-4 years, but according to sanitary and hygienic requirements, the service life of the textile sheathing should be reduced to a year.
In conclusion: about the technology of work
It is not within the scope of this publication to describe the technological details of the manufacture of benches for exercise. However, even if the reader is a good locksmith and welder, give an idea of how to do it yourself at home sports simulator, necessary. Therefore, we offer a video course in 3 parts from the author, who made himself a very good simulator, as they say, from scratch in every sense:
Video: do-it-yourself simulator, manufacturing
Part 1
Part 2
Part 3
