What can be used instead of dumbbells. How to replace squats and deadlifts at home? Ideal equipment for home workouts

Sports can also be done at home. To get sports toned body enough practice with own weight. But in order to make great progress, additional weights should be used.

Many do not have the opportunity to purchase expensive Sports Equipment, but do not despair: you can make dumbbells and a barbell with your own hands at home, with a minimum set of tools and materials at hand.

What can replace dumbbells at home?

If you do not want to make dumbbells yourself or you do not have the necessary tools, you can use the heavy things that are at hand for training.

The most common items that are usually replaced with dumbbells are ordinary plastic bottles or bricks. The latter can be used immediately without additional modifications. A standard red brick weighs about 3.5 kg.

Use bottles as a weighting agent only with filler: water, gravel or sand. The weight of the inventory directly depends on the type of filler. 1 liter of water weighs approximately 1 kg. This is a small mass, so if you use water, it is better to take a 2 liter bottle. By filling it with crushed stone, you can get a weight of 2.6 kg, and with sand - 3.4 kg, and if you fill it with additional water, about 4 kg will come out.

Such weights are suitable for training only for girls. Men should use larger plastic bottles. Today you can easily find plastic containers of 5, 6 and 10 liters. Filling them with various fillers, you can get sports equipment weighing up to 40 kg. Such a load will be sufficient even for experienced athletes. But there is one problem: holding such a bottle is not very convenient, while its fastening is not designed for heavy weights. Therefore, it is better to make dumbbells with a comfortable handle yourself.

To do this, you can use a regular towel or other long and dense fabric. The towel should be tied so that a circle is formed. Then take it with your hand on one side, and on the other, step on inner part circle. Thus, when performing a biceps workout, by pressing the towel with your foot, you can adjust the level of load.

For those who live in the countryside, there is one more piece of advice. Instead of dumbbells for training, you can take logs of various weights. The main thing is that the diameter of the log allows you to comfortably grasp it. But you can also drive metal staples into the log, which will be comfortable to hold on to during the exercise.

How to make dumbbells from plastic bottles?

Do-it-yourself dumbbells from plastic bottles can be easily made at home, as the bottles are easy to find or buy, while their cost is minimal. The main thing is to use a heavy filler and securely fasten the elements.

For the manufacture of simple dumbbell you only need to have 2 bottles of 2 liters, scotch tape, pen and filler.

Consider the detailed instructions for mounting dumbbells from plastic bottles:

What can replace the squat bar at home?

The weight of homemade dumbbells can be a maximum of 10 kg, so it is more rational to make a barbell, which is also used to train the biceps.

You need to have the same set of tools and raw materials, only instead of a pen you need to use a fingerboard.

Such sports equipment perfect for doing squats and bench presses at home. The main thing is not to overload the bar, because homemade equipment can burst during the exercises and cause serious injury.

Making dumbbells and barbells using concrete

Concrete should be used to make heavier and more durable inventory. But it can only be used with an all-metal neck, which must be prepared in advance.

Pieces of metal pins must be welded to the ends of the neck. It turns out reinforced concrete, which is much stronger than usual. Another way to make the projectile more reliable is to add PVA glue to the solution.

The mold for concrete weights can be plastic buckets. Having picked up a bucket of the required volume, you can get the desired weight of the finished rod. For dumbbells, containers from mayonnaise and other food products are suitable. The disadvantage of such equipment is that such a dumbbell is non-separable, that is, you will not be able to adjust the weight.

In order to make a rod, you need to mix the solution and pour it into the mold. Set the neck strictly in the center, this is very important for balancing the projectile. Four days later, when the solution dries, repeat the procedure on the other side. If the concrete cannot be removed from the mold, it can be easily broken. If the bucket is intact, then it can be reused.

When calculating the weight of the finished rod, it should be borne in mind that 1 liter of poured concrete weighs about 2.5 kg. In the same way, you can make a concrete weight.

DIY expander

Expander- A great tool for training the forearm. Such inventory is cheap, but if you like to do everything yourself, then you can easily make it yourself.

To do this, you need to have a steel wire with a diameter of 3 mm. Heating the wire with a gas burner, it must be twisted in the form of a spring into two turns. This can be done with a vise, pliers, a pipe around which coils are formed, and brute force.

The finished spring must be both soft enough to give in to the efforts of one hand, but also hard to return to its original position.

Expander handles are made of wood, dense rubber and plastic, having drilled holes for the spring.

Attention, only TODAY!

Do you plan to train at home, but understand that the barbell does not fit into your conditions? Are you looking for something to replace it? We have good news for you!

Unstable center of gravity

You should not compare the weight of a sandbag with the weight of iron counterparts. The bag is filled with sand, which constantly moves during training, making the projectile uncomfortable and unstable, which, in turn, forces you to spend additional resources on stabilizing the body. The working weight of the sandbag will often be lower than the working weight of the bar. The presence of such a floating center of gravity requires control of the body position in almost every movement. Hence - better quality and adapted to Everyday life Effect. Therefore, the sandbag is not just an alternative to the barbell at home, but something more!

More accessible rods

Despite its huge potential and significant effectiveness, the sandbag is one of the most affordable projectiles for different kind workouts. A high-quality, branded sandbag can now be bought at least 2-3 times cheaper than the same barbell or, moreover, some complex simulator station. If you wish, you can even find a lot of video tutorials on how to make a sandbag with your own hands, but it is better to spend energy on training with ready-made professional equipment.

Ideal equipment for home workouts

Even a fully filled sandbag can be easily removed so that it does not interfere. If you hit something with them during training, this will not lead to serious crashes or injury. After all, it is filled with sand and therefore quite soft. Even dropping it on your leg will not hurt you, not to mention the fact that the projectile does not rattle or ring. A sandbag can pass as a compact and safe option for changing barbells at home, and you don't have much chance of making a fuss with it (except perhaps for your sighs from a hard workout).

Strong and durable

The sandbag is made of a special heavy-duty fabric with a high breaking load and increased abrasion resistance. The fabric has a good water-repellent coating and weather resistance. In CANPOWER sandbags, for the main frame of the bag, we have chosen slings that are used in the production of car seat belts. When sewing the projectile, strong reinforced threads are used, and each bearing unit is stitched with a line several times. Sandbag is a worthy alternative to a barbell that will serve you for a really long time!

Now you know how to replace the barbell at home. It remains to decide on the size and you can start training.

Weight-bearing exercises help to work on relief, constantly progress in training and improve condition. muscle mass. But if the arsenal of your home gym is limited to only a pair of dumbbells (of which, let’s say, you have already “grown up”), then you should not count on the special effectiveness of classes.

What can replace weights?

*Plastic bottles. “This is a fairly old method of replacing weights: before sports stores even sold plastic containers for sand or water that could be used as an alternative to dumbbells,” says Evgeny Lobanov, personal trainer gymALEXFITNESS"Kolomenskoye". “Now you can find bottles with handles in stores, but ordinary bottles will do, with a capacity from half a liter to five.”

How to fill the "shell" depends on your preferences and level of training. “The density of sand is higher than the density of water. So the sand bottle will be heavier. And if the sand is wet, it’s even harder,” adds Eugene.

Bottles can replace dumbbells, a medicine ball (if it is used in the exercise for weighting, and not for creating an unstable support). And the popular crossfit sandbag ("sand bag") - just put a few full bottles in a backpack or bag with comfortable handles.

What exercises to choose:“If you have bottles with handles, then you can do any exercises that are performed with dumbbells - lunges, deadlift and so on, - explains Evgeny Lobanov. - If you take ordinary bottles without handles, then the arsenal of exercises will be smaller, but they will become more functional. For example, lunges with a bottle in straight arms overhead or a thruster (upward throw) with two bottles.

*Light furniture. A small table and chairs can also act as excellent weights - mainly in functional exercises.

What exercises to choose:“It can be squats (take a chair under the seat, turning it back to you), lunges, tilts, pull options,” Evgeny comments.

Some of these exercises can be found

* Shock absorbers. “They create additional resistance, which additionally loads the muscles, as during the use of weights,” explains our expert. - Now there are the most different variants shock absorbers, but the most popular are in the form of rings of different lengths and ribbons. They allow you to perform exercises for all muscle groups, practically do not take up space and are used by trainers along with simulators, dumbbells and barbells.”

“The shock absorber ring is well suited for performing the most different exercises on the floor. These can be abductions and extensions with one leg in a kneeling position, when the shock absorber ring is on the hips, - says Evgeny Lobanov. - And if you fix the shock absorber on the lower leg and foot, then you can do the exercise "Donkey kick" (lifting bent leg). If you put your feet on the floor wider than your shoulders, then when doing gluteal bridge, the shock absorber will additionally load the buttocks.

Experiment and look for your version of weights - this will make your workouts more effective.

Sports equipment today is in almost every home - dumbbells, barbells, pancakes, and some even have exercise bikes. But there are situations when there is not even a simple habitual sports equipment. Do not despair - experts say that dumbbells and kettlebells, for example, can be easily replaced with improvised means.

In kettlebells, the most important thing is weight, not their shape. Yes, they are made to fit comfortably in the hand. But still, if they are not at hand, it will not be difficult to find an adequate replacement for them by weight.

How to replace dumbbells

Experts say: dumbbells can easily be replaced with regular books. To do this, it is enough to pick up the heavier volumes, and you can safely begin classes. Moreover, finding a heavy book in almost any home will not be difficult. This is due to the fact that the majority has not yet switched to electronic reading mode and often keeps several thick and heavy dictionaries at home.

When choosing books to pump muscles, be careful. After all, there is always a risk that the publication is valuable. And in this case, it’s better not to experiment, try to look for something more common.

True, it should be borne in mind that such a tool is not universal, because. it’s not particularly convenient to hold a book during training, or even several in your hand and at the same time try to do squats, bends, turns, etc. Therefore, we have to stop at small options. And there are not so many benefits.

Alternatively, dumbbells can be replaced with ordinary plastic bottles. And it will be preferable to borrowing books. Firstly, they are more comfortable in shape and closer to dumbbells. Secondly, it is easier to adjust the weight in them.

To turn plastic bottles into a kind of dumbbells, just fill them with water or sand, depending on how much weight you need for training. So, for beginners in fitness, a container of half a liter or a liter is suitable. For those who have been practicing classes in the gym for a long time, it is better to choose bottles of 1.5-2 liters.

You can also use ordinary bricks as dumbbells. But here you should be prepared for the fact that they can crumble, dust, and generally do not fit particularly well in your hands. If there are no options at all, you can break the bricks into halves - so at least it will be more convenient to hold them.

Remember that brick is a rather easily soiled material. Therefore, before starting a workout, it is advisable to wrap them in cellophane or a rag. Otherwise, you run the risk of soiling the floor and yourself after training.

What to Consider

Naturally, it should be understood that this measure is forced, and simply helps you stay in shape in situations where the equipment you are used to is not at hand. However, experts suggest finding a way out. For example, you can buy a spare set of dumbbells and put them in the trunk of your car. So, it will always be at your fingertips.

If this is not possible, try to find out where you can rent equipment. As a last resort, you can buy already used inventory - it costs much less than a new one.

You can get a beautiful toned body not only in gym but also at home.
And although weight machines are considered the most effective, sometimes it happens that there is simply not enough money or time for the gym. Do not get upset and eat tons of food out of hopelessness - there is always a way out, there would be a desire!

You can get the desired results at home with the help of true friends. home fitness- improvised means. It is not necessary to pay large sums of money to be effective. Now we will show you a few life hacks - what to use instead of dumbbells and other simulators.

How to replace dumbbells at home

The most affordable option is plastic bottles filled with water, which will replace dumbbells with great success. The weight of such "dumbbells" is regulated by the amount of water poured and the volume of the bottles themselves (from 0.5 l to 5 l). Filling up the bottles necessary quantity water and choosing the right exercises - you can safely get down to business.

If you fill the bottles with wet sand, then their weight will be even greater than with water. If there is no sand, they can be filled with salt.

Video:

What can replace the press roller

A rolling pin with swivel handles can easily replace a press roller. When exercising with such a simulator, the greatest load falls on the press. In addition to the press, the muscles of the chest, arms, and legs receive a load.

Is different homemade roller from the gymnastic lack of depreciation, so be sure to put some kind of rug under it.

Having taken the “kneeling” position, you need to try to roll back and forth, while straining your muscles. 15 times will be enough. However, this machine is not suitable for people weighing more than 70 kg.

How to replace exercise equipment

For chest muscles:

The pectoral muscles are well worked out not only with dumbbells or a barbell, but also when using two towels using the “Wiring” exercise. You will need a smooth floor (linoleum, laminate, etc.). Lay towels on the floor. Kneeling (or a more difficult option - taking an emphasis lying down), put your hands on the towels. You need to do push-ups, while spreading your arms to the sides. Those. bend your elbows and at the same time move your arms to the sides, and then return back.

On the abdominal muscles:

To get in the gyms, they perform on special simulators. They can be easily replaced. For example, let's take the lumberjack exercise in a block - a pillow or a ball will do instead of a block. Yes, yes, with the help of a regular feather pillow (holofiber pillows are not recommended) or a ball, we will work out the abdominal muscles well.

You need to become, taking the ball or pillow in your hands, feet shoulder-width apart. Turning the body, tilt the ball to the foot, then, turning the body in the opposite direction, raise the ball to eye level. Then - the starting position. This exercise is performed quickly 15 times in each direction. In this exercise, the oblique muscles of the abdomen are well involved and the sides “leave”.

For arm muscles:

Not only the stomach and chest should be beautiful. Hands also simply have to look beautiful. For usually perform exercises on special benches. But they are used in gyms. At home, for this purpose, as well as possible, an ordinary sofa will do. With its help, reverse push-ups on triceps.

Turning back to the sofa and placing your hands on its edge, put your bent or straight legs forward. Having taken this position, you need to lower the pelvis, bending and unbending the arms. Repeat the exercise 10 times.

Now you know how to replace dumbbells and other simulators, you can safely start home workouts! That feeling of envy that appeared at the sight of television beauties will now surely disappear. But there will be a slight superiority. After all, the same results can be achieved for free. You know this like no one else!