Homemade exercise machine for home. We create home exercise equipment with our own hands using simple drawings

Sport is a useful activity (an obvious statement that no one will argue with). But on the path of a person who is overcome by an irresistible thirst to improve his physical health, many problems often arise. And laziness is not first in line. Most often, either there is no money to pay for a gym membership, or the gym is located very far from home. Many people solve everything by simply purchasing special equipment in a sports store, but not everyone can afford this. Even the simplest dumbbells are unreasonably expensive. In this case, there is only one way out - to do everything yourself.

We assemble exercise equipment for home with our own hands for strength training

Assembling strength training equipment for your home with your own hands is the most difficult thing. Their structures are bulky, some parts must be movable, and the body must be very strong. It’s impossible to make something useful from easy-to-process materials; in this case, it’s practically impossible to do without a welding machine.

You can make such sports equipment with your own hands, with the help of which you can perform several different exercises. For example, a setup on which the press is pumped and which plays the role of a horizontal bar and parallel bars. It is its design that we will consider in more detail.

To work, you will need to purchase several round and square metal pipes, a sheet of chipboard, foam rubber and covering material (armrests and back support). Square pipes are cut into sections with the following lengths:

1. 2 pieces of 40 cm;

2. 3 pieces of 55 cm;

3. 2 pieces of 65 cm;

4. 1 piece 75 cm.

Round pipes are cut into the following sections:

1. 1 piece 75 cm;

2. 2 pieces of 20 cm;

3. 6 pieces 15 cm each.

We weld the parts together into a single structure. We cut out rectangles from a sheet of chipboard of the required sizes (for the back and armrests). We glue foam rubber to them and cover them with the chosen material. We attach them in the places intended for them.

Do-it-yourself abdominal trainer, horizontal bar, diagram of the horizontal bar, stages of creating a horizontal bar

We make sports equipment with our own hands for fitness classes

In this case, we do not need to first make a drawing of the simulator with our own hands. All of these devices are quite simple, and you don’t need any special skills to assemble them.

In order to assemble sports equipment with your own hands for fitness, you need very little. The step platform is made from a sheet of chipboard, which is cut into three parts:

1. Upper platform: 50x100 cm;

2. Support posts: 50x30 cm.

Using self-tapping screws, we attach the support posts to the upper platform. For covering, you can take a regular rubber bathroom mat, which is sold in rolls. Using glue, we attach it to the surface and get a non-slip and stable surface on the platform.

The wheel for swinging the press is also very popular. Making it couldn’t be easier, all you need is a wheel from an old stroller or a children’s tricycle, a round metal profile (with threads on the ends), two, a piece of rubber hose or electrical tape. We cut the profile into two halves, insert the ends into the hole of the wheel, and secure the handles tightly with nuts. We stretch the rubber hose over the ends of the profile or wrap them with electrical tape.

We look at the drawings of simulators with our own hands and evaluate their complexity

Before assembling exercise equipment for the home with our own hands, we must first think through the progress of the work, calculate the costs of purchasing materials and production costs, estimate how long the work may take and objectively assess our strength (whether we can cope with the task or not).

So, looking at the drawings of a do-it-yourself running simulator, you can immediately say that few people can do this. The treadmill will end up being very bulky, quite expensive (specific materials are required) and either inconvenient to use (due to the lack of an electric drive) or dangerous (since the electric drive is not installed properly). The conclusion is obvious - it’s simpler, easier and cheaper to purchase a finished product in a store.

Try not to shoulder tasks that are beyond your capacity. Otherwise, instead of the desired savings, you can end up with a complete headache and terrible frustration due to the fact that nothing worked out. It is much easier to assemble simpler devices, and to slowly save money from savings for more complex ones. Also read our high pressure for home use.

In matters of survival, the development of body and spirit plays an important role, because the stronger a person is, the more chances he has to survive!

Of course, a physically developed, resilient and healthy body is just one of the components needed for successful survival! Useful knowledge, the ability to make the right decisions, good reactions, psychological preparedness, willpower and spirit, and many other parameters are no less important! In this article we will talk specifically about the physical component!

There is no better way to develop your own body than sports! You could even say this: regular participation in active sports will have a 100% positive impact on your emergency preparedness and ability to survive. The most detailed results in terms of developing your own body can be achieved by doing iron!

Moreover, in the case of a survivalist, it is not so important for us to pump up a certain volume of biceps, make sculpted abs, participate in Mr. Universe competitions, etc.

For a survivalist, the goal is generally just to become stronger, more resilient and acquire a body that can withstand any challenge! However, this does not mean that pumping up your arm to at least 40 cm in volume is bad or that we don’t want abs on our stomach! Lifting weights allows you to focus on the weakest areas of your body and strengthen them.

Weight training for a survivalist is only part of the overall training and in addition to bodybuilding, be sure to choose other sports that develop endurance for regular exercise: running, swimming, cycling, boxing, etc.) This will strengthen you even more!

Personally, I am of the opinion that a person involved in bodybuilding, regardless of his goals (survival or otherwise), in any case should develop his body harmoniously, that is, work out the whole body, and not pump only the biceps or chest for days on end (for example) . However, for the purposes of survival in a variety of extreme situations, the most important are: the back and legs! After all, they are the ones who provide all-terrain capability with a heavy load during war or survival in the wild. In the conditions of the onset of PD, in order to quickly carry as much as possible of the still available food, drinking water and other goodies, very developed muscles of the lower extremities and back are required. Therefore, it is definitely worth paying due attention to them.

Strength or endurance, what is more important for a survivalist? I think both! After all, you never know what exactly will be needed in a given situation. Will you have to lift a heavy log that is crushing one of the parts of your (or someone else’s) body or hang over an abyss for a certain amount of time!

What is the optimal body weight of a survivalist (meaning athletically developed; the presence of a large amount of fat as a method of survival is not considered in this article)? It’s quite difficult to answer this question, it all depends on the individual! One thing is clear that the muscle mass you have gained should not significantly deprive you of flexibility, agility, reaction, speed of movement (the development of these qualities is also worth working hard on and the more muscle mass you have, the more time you should devote to it).

Advice for anyone starting to lift weights is to train regularly (draw out a training plan and strictly adhere to it, because restoring your former shape is much harder than keeping yourself in good athletic shape). The correct technique for performing exercises, a well-designed training system, proper nutrition are the keys to success!

In this article, we also decided to collect a number of useful drawings of simulators! Indeed, not everyone has the opportunity to visit a gym, but if you have enough desire, you can always organize a rocking chair at home! All you need is a drawing of the simulator, welding, electrodes, and the material from which we will assemble the simulator - iron. Don't know how to cook? It's time to learn! A welder is a very good profession in a post-apocalyptic world.

Drawings of simulators for self-production:

Abdominal bench (collapsible) with adjustable inclination.

If you want to develop muscles, but there is no opportunity to visit the gym or purchase expensive equipment, you can make a machine with your own hands. The process requires a minimum amount of time and money, and the result will not be inferior to purchased sports equipment in terms of training efficiency. We'll talk about how to make your own gym with a set of homemade exercise equipment below.

After all, the weight of Olympic and bumper plates can be the same as that of an ordinary homemade barbell with concrete plates. But people are drawn to miracle simulators, bright colors and good advertising.

It is worth noting that nothing will work for free. You will have to spend an adequate amount of money to make equipment and training equipment.

So why do it yourself if you still have to spend money? The answer is simple, you will save on the production of exercise equipment 10 times the amount you would spend on expensive equipment.

The most essential equipment for your home gym

It is worth giving your preference to free weights. If your goals are to build a harmoniously developed, strong body, then, undoubtedly, your choice should fall on the queen of strength sports.

Exercise equipment

Barbell. The bar can be made from a variety of materials; we will come to this issue later. For, you will need plates for the barbell, it is advisable to have them in pairs, for at least 150 kilograms. Also, the barbell set requires a W-shaped bar. This type of bar is necessary for pumping up the arms and relieving stress on the joints.
, it is advisable that they be collapsible, as they will take up less space.
Press Bench, preferably with an adjustable backrest. This bench is necessary for performing presses at different angles, flyes, pullovers and other exercises.
, one of the most easily accessible exercise machines. They are distinguished by ease of manufacture and availability of materials. The range of exercises is wide, so this exercise machine will perfectly complement the gym.
Power frame, will ensure your safety while performing squats, deadlifts and presses. A universal simulator that has a simple design and is distinguished by increased safety.
Roller trainer, to perform various pulls. With the help of such a machine you can develop your lats and triceps well.
For you will need punching bag and.

Here is the most necessary set for bodybuilding and maintaining physical fitness in general.

What kind of sports equipment can you make with your own hands?

If desired, we can also produce a fitness room of the latest generation, but we will produce only the most necessary equipment.

The barbell is a fairly simple exercise machine to make. For it you can use pipes and metal, and for pancakes stumps, homemade concrete pancakes, metal blanks, car flywheels and anything that can sit on our bar.

For dumbbells, you can make blanks from reinforcement and metal pipes, pancakes from plastic bottles and concrete blanks. The main condition is to make the dumbbell collapsible.

The bench is easy to make. You can make one universal, with an adjustable angle, and the other at an angle of 45, 70, 90 degrees.

The product is affordable and not expensive, but the pear will require some work. The simulator will cost some money, but will last a long time.

What is needed for production

First, let's break everything down into items and equipment.

Barbell

To make the neck, we need a metal pipe with a diameter of 30mm and a thickness of 6mm. The length of the neck should be from 1.6 m to 2 m.

Separators, which will separate the working surface for gripping and the place for the pancakes. For the dividers we will need 2 strong bolts or cut out 2 pieces of metal plate with a diameter of 50 mm. We drill out the center of the plates by 30mm, and we have ready-made separators; all that remains is to weld them onto the pipe.

Neck locks. They are useful for firmly fixing the weights on the barbell. You can purchase 2 spring locks or take 2 pieces of pipe with a diameter of 31 mm and drill a hole in them and secure them with a bolt.

Pancakes. To make pancakes, we will need to make a mold from boards and metal. For filling we will use high-grade concrete and reinforce it with wire.

To make the construction of the pancakes more durable and more beautiful, you will need to cover the pancakes with concrete enamel, this will provide protection from moisture, and concrete dust will not fall off them.

Dumbbells

To make dumbbells we will need: 2 pieces of pipe, pancake molds, locks. The manufacturing technology is the same as that of the barbell. It is advisable to do everything at once.

For the bench we will need: a metal square, dimensions 50x50x4. The length is only about 8.3 meters. Board dimensions 1.3 by 0.3 m. It will be needed for the base.

metal plate, for making petals. They are installed on the bench posts and serve as holders for the barbell.
To make a functional station that will contain a horizontal bar and bars, we will need metal for the base and pipes for the crossbars. Concrete for pouring the structure. Provided that the station will be installed on the street. It is also worth welding the crossbar at a height for attaching gymnastic rings and a punching bag.

Power frame, the design is complex and requires the use of precise drawings and a large amount of materials. So it should be dealt with separately.

Punching bag

To make a punching bag, you will need either regular bags for storing cereals, or tarpaulin or tarpaulin. Dimensions for manufacturing - height at least 1 meter, weight must be taken into account from 40 to 60 kg. 2 metal rings that will give shape to the punching bag, 4 carabiners, a meter of chain and the padding itself. You can use rags, old things and sawdust as padding.

Also, in addition to everything, you should have a welding machine and all accessories for it, cement, sand, crushed stone and a thinking head that will be responsible for the manufacturing process

Description of the manufacturing process, step-by-step instructions

Barbell

To make a barbell, we first make blanks for pancakes, cut them out and knock together a circle shape from boards. We measure the middle and insert a piece of pipe with a diameter of 32 mm. We get a centered base. We trim the edges with tin and connect it with self-tapping screws. The form is ready. We make forms using the same principle for dumbbells. You can adjust the dimensions of the mold yourself, keep in mind that the larger the pancake, the heavier it will be.
Now we need to make a frame that will firmly hold our concrete. This frame is knitted from wire and placed on the bottom of the mold.
To prepare durable high-grade concrete, we must mix 1 bag of high-grade cement, 2 bags of crushed stone and one and a half bags of sand. All this is diluted with water until a uniform mass is obtained and placed in molds. We smooth out all the unevenness with a spatula and lay another layer of wire. Be sure to tread and compact the concrete base to avoid the formation of cavities in the pancakes. Leave the molds until the solution dries completely. On average it will take 3 days.
After the concrete solution has dried, carefully remove the pancakes from the molds; this must be done very carefully, if they do not come out, carefully beat the edges of the molds with a hammer and the pancakes can be taken out. Cover the finished pancakes with concrete paint and leave to dry.
Let's start making the necks. We will make 2 of them, one is a classic bench press, the second will be W-shaped. For a classic bar, we take our blank, grind it so that it is smooth and comfortable. After grinding, using a welding machine, we weld the holders at a distance of 40 cm from the edges. We will use bolts as locks. Then we drill 4 holes on these 40 cm for installing locks.
To make a W-shaped neck, we take a blank pipe, We clamp it in a vice and evenly bend the middle to a W shape. For space for the pancakes, we retreat 20 cm and weld the holders.

Dumbbells

The design of dumbbell bars is made according to the same principle as a classic bar.

Press Bench

The bench press will have a more complex design.

We take our raw material, in the form of a square metal pipe, and make blanks from it. We need to consider the design and dimensions. Our piece is completely enough for manufacturing, and the drawing itself can be found on the Internet.

Punching bag

For the punching bag we need to choose the material. The best choice remains canvas fabric. If you don’t have the opportunity and skills to sew a bag yourself, then it’s better to take it to a tailor shop. It should be warned that the upper ring is not sewn in completely, but rather that 4 gaps 1 cm long are placed. Carabiners will be placed on these gaps.

After the bag is ready, you need to start stuffing it. The density is determined for each person individually, but if you are new to the sport, then you should not fill the bag tightly in order to avoid injuries and allow your hands to get used to it.

Summarizing

At the end of all the work, we get a set for developing strength, namely a barbell, a W-shaped bar, a pair of dumbbells, a bench and a pear.

According to the period of use, the pancakes will last for at least 2 years, the pear, if properly cared for and not exposed to a humid environment, will last about 5 years. The bars and bench are forever.

Comparison of the cost of the materials used and the cost of purchasing a new simulator

As a result, we spent about 10 thousand rubles on all the material, provided that we use only high-quality materials.

Now let’s look at the average prices for new inventory:

Olympic barbell with a set of weights for 120 kg. Rubber protection will cost you about 50 thousand rubles.
The price for a pair of dumbbells of 20 kg is 15,000 rubles.
The average price of a bench press is from 5 thousand.
Punching bag from 3.5 thousand. As a result, we save more than 70 thousand rubles.

Difficulty of manufacturing

The complexity of making such simulators depends on your abilities and imagination. If you have a significant lack of skills, you can use the services of professionals. According to calculations, this could cost approximately another 10 thousand rubles, but when compared with the amount for branded equipment, you will still be able to save in the end. But if you still decide to do everything yourself, you will receive a set of useful skills that will be useful in the future for expanding the gym.

Safety of use

It is worth noting that even the most modern exercise equipment can cause injury. It is worth remembering the golden rule of bodybuilding “There should be moderation in everything,” which means, carefully work on the technique, and the weight of the burden will gradually increase on its own. Therefore, the likelihood of getting injured depends primarily on you.

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Making homemade exercise equipment for sports is not as difficult as it seems at first glance. Buying sports equipment is expensive. Although why buy if you can make it in your workshop. There are a huge number of exercise machines that are designed to work out individual muscle groups. For example, it is well suited for home use.

How to make a machine at home to pump up your abs and legs

However, there are multifunctional exercise machines that can work several muscle groups at the same time. These are multifunctional strength and elliptical trainers.

Universal simulator for do-it-yourself exercises

Let's look at an example of how to make a homemade home exercise machine - a crossbar. Such a device can pump not only the muscles of the arms, but also the pectoral and back muscles. Depending on the distance between the hands and the grip, you can work different muscle groups.

Universal simulator for do-it-yourself exercises

Making a crossbar is quite easy. To make a simple crossbar, you need to attach a pipe with safety fasteners and screws to the door opening. This way it won't slide or twist. This is the most common option for making a crossbar.

Abdominal muscle development

Sports equipment will be useful for working out the muscle mass of the arms, legs and back. Achieving muscle growth without a horizontal bar, barbell, dumbbell or parallel bars is not easy. However, working the abdominal muscles is somewhat different. For example, pumping it does not require long breaks, as for other muscle groups.

In terms of popularity, the first place among exercises aimed at working out the abdominal muscles includes various types of crunches or a board for pumping up the abs, followed by knee bending training on various machines, then training with a gymnastic wheel. Next, we’ll look at how to make homemade exercise equipment for abdominal development at home.

How to make a gymnastic roller?

Nowadays it’s quite easy to make homemade exercise equipment, and you can also find drawings of any sports equipment on the Internet. The most popular and lightweight exercise machine is a gymnastic roller for developing abdominal muscles, which is easy to make. It works both the abdominal muscles and other major muscle groups. The main advantage of the roller is its stability when performing physical exercises.

So, to make a homemade ab press we will need a wheel with a diameter of 10 to 20 cm. The distance of the hands is very important when doing workouts. It should be sufficient for bending forward, but at the same time it should not touch the chest. You can use a wheel from an old baby stroller or bicycle as a roller.

How to make a gymnastic roller

To make the simulator, you can use two rollers at once, which are located close to each other. This way you can keep your balance well during classes. In addition to the wheels, you need to find a pipe made of metal, plastic or wood. The most important thing is to choose the exact size - length 30 cm, diameter 2 cm.

The pipe is an axis that must be inserted into the hole and fixed in the middle. The easiest way is to wrap electrical tape around it. But you can also use other available means, for example, use the cap of a plastic bottle, and take an old cornice as a pipe.

There is another way to make a video. To do this you will need: a roller, nuts, a metal rod, as well as a watering hose, which is placed on the rod as decoration and convenience when performing exercises. The principle of making a roller is the same.

How to make a bench for the press?

Most often, a bench is used to develop abdominal muscles. It comes in two types - standard or also called “Roman chair”, and also hinged, attached to the wall bars. Such homemade exercise machines, shown in the photo, can be made for training at home.

How to make an ab bench

However, it is worth noting that making a Roman chair from metal can be more expensive than from wood. Naturally, it takes up quite a large space in the house, so in the warm season it should be placed in the yard.

As for the hanging bench, it can be easily fixed on the wall bars by attaching a beam to the board as a hook. The width of the board should be at least 40 cm, and the length should be no less than the height of the trainee. To make it easier to position your legs, or rather bend them at the knees, you can nail a wooden pipe to the board from the bottom side.

Exercise machine for working out leg muscles

For the leg muscle group, it is necessary to develop the biceps and quadriceps femoris muscles. As a rule, homemade equipment can differ only in its structure and compactness. On a regular machine to work the biceps femoris muscle, you should lie on a bench and press on the bolsters with your heels, while bending your legs, and in a sitting position, you work the thigh muscles while extending your legs.

Exercise machine for working out leg muscles

To make such a machine, you will need a metal frame with internal weights, to which the bench must be attached. On the other hand, soft bolsters need to be attached to this bench using a hinge, and at the edges there are 2 pairs of handles. You can use bar weights as weights and attach them to the lever mechanism with a cable. Although it is not easy to make a homemade exercise machine for developing leg muscles, it is great for working out the thigh muscles.

In addition to this exercise machine, swimming and cycling are ideal options for strengthening leg muscles. This machine is often used by professionals to add definition to their muscles. Complex

Nikolai Dolinov’s home exercise machine “Lose Weight,” according to the creator himself, helps reduce training time and replace grueling exercises with various sports equipment. This device is actively used not only at home, but also in medical institutions. To make a “Lose Weight” exercise machine with your own hands, you don’t need a lot of effort or money. The materials needed can be found in almost every home. If you don’t have the components, you can always purchase them cheaply at your nearest hardware store.

The rope exercise machine described below is believed to promote rapid weight loss with a minimum of effort. Is it true? To answer the question, let’s get acquainted with the operating principle of this device.

We have prepared a complex that will help make them pumped up and attractive!

So, Dolinov claims that with his creation, by doing 6-10 minutes a day, you can lose 4-10 kg in a month. The results are very good, everything is very tempting, and therefore many who want to get rid of excess weight have already tried the rope trainer, as can be judged by numerous reviews. And this is not surprising, because to get a slim body, you just need to lie on your back, sit comfortably, and perform the required exercises for a few minutes. All.

We should start with the fact that Dolinov himself once weighed about 90 kg and, in order to lose weight, he created a special exercise machine, thanks to which he lost 20 kg in just a couple of months. It's hard to say if this is true. Therefore, we can only understand the information that relates directly to this miraculous invention.

In essence, the “Lose Weight” exercise machine, which is easy to make with your own hands, is a pair of ropes with 4 loops. These ropes are fixed to a special hook in the door or wall, and the person inserts his legs/arms into the loops and begins to perform various exercises. What's the secret?

When a person exercises, all large muscle groups are involved in the process (just as during swimming or running), but due to the fact that almost the entire body is suspended, no special effort is required.
The muscles begin to work (including the chest, abdomen, legs and arms) when the practitioner is lying down, and therefore training is allowed for people with injuries that do not allow full exercise, or with unsatisfactory physical fitness.
When a person exercises, metabolic processes, as Dolinov himself assures, noticeably accelerate, which contributes to more intense burning of fat tissue.

The “Lose Weight” exercise machine is a simple home exercise machine

Video - N. Dolinov about his innovative simulator

On a note! The cost of such a device is low (from 3,000 rubles), and therefore it is becoming increasingly popular. However, making it yourself is even cheaper, especially since there is nothing super complicated in this process.

Master Class. Making the “Lose Weight” exercise machine yourself

Start by preparing everything you need. So, to make Dolinov’s “Lose Weight” simulator with your own hands, you will need:

polypropylene pipe 50 cm long (internal section - 2 cm);
electric drill, 8 mm drill for it;
carabiners (3 pcs.) with rings with a diameter of 3.5-4 cm;
metal saw;
synthetic belt, the width of which is 3-4 cm and the length - 300 cm;
hooks (also 3 pcs.) with a cross section of 0.8 cm; necessarily with half rings at the ends;
synthetic rope with high strength and smooth surface; the diameter of this rope is at least 1 cm, and the length is 800 cm;
plastic dowels (3 pcs.).

There should be no difficulties with purchasing everything listed above. It is quite obvious that if you are a woman, then, due to your fragility and subtle mental organization, it is better to entrust the work to a representative of the stronger sex. So, after preparing everything you need, you can get down to business.

If you observe opera singers, you can say with confidence that for the most part they are indeed noticeably plump. There are several explanations, and each of them has the right to exist. In this article we will find out whether excess weight is actually the norm for an opera singer.

If you follow the recommendations below, you will be able to avoid mistakes during the manufacturing/installation process.

The finished simulator should be placed either against the wall or at the door frame.
The height of the hole for fixing the hooks is 10 cm, 100 cm and 230 cm from the floor surface.
It is important that the tensioning mechanism be able to withstand a load of at least 70 kg, while the user himself must weigh a maximum of 200 kg.
After the dowels with hooks are inserted into the wall, a pair of ropes are attached.

Step-by-step manufacturing instructions

Step 1. To make the “Lose Weight” simulator with your own hands, first take the pipe and cut it according to the 12.5 cm markings (provided that this was not done in the store).

Step 2. Place belts in the resulting sections, the length of each of which is 50 cm, then sew (you can either manually or using a sewing machine).

Step 3. Overlap the sides to form a ring. As for the leg tubes, you need to place a pair of straps in them.

Step 4. Tie a 100 cm long rope with a ring. Remember that the knots must have increased strength - when the load increases, the ropes often slip. After this, attach carabiners (they are used in our example, not blocks, since they are easier and cheaper to buy) to the ring.

On a note! Synthetic rope should be selected with increased performance properties, taking into account friction characteristics.

Step 5. Divide the remaining rope in two. Tie the ends to the strap rings that are placed in the tubes. Place carabiners on separate ropes.

All, Using inexpensive components and materials, you have made a convenient rope trainer for weight loss.

Second manufacturing option

In this case, to work you will need:

rope with a core (diameter - 0.5-0.7 cm, length - 670 cm);
scissors;
two blocks with a cross section of 3 cm;
half-ring fastening screw;
slings (width – 5 cm, length – 140 cm).

Obviously, the main element of the entire device here will also be the rope. Take it, cut it into two parts, singe the ends, and then insert it into the block. In the original version, the loops are equipped with tubes, but slings can be used instead. Cut the ribbon into four equal parts and singe the ends. Next, fold the sling in half and, using a sewing machine, sew a straight stitch (remember the tacks on the heel/end portion of this stitch).

Self-installation of the simulator - method No. 2

When everything is ready, proceed to the first lesson. Do it by lying down and pressing your lower back to the floor. Place your hands/feet in the handles and begin making movements that simulate riding a bicycle. There are a number of other exercises, but in any case, running should begin with a short warm-up.

Video – Dolinov’s simulator

Exercises

So, training, as we have already found out, should always begin with a light warm-up, thanks to which the muscles will prepare for the upcoming loads. You can do squats, jump rope, or do a few body bends.

Here are the key exercises that the simulator is designed for (they are known to everyone and are quite simple):