DIY collapsible dumbbells. Master class on making non-standard physical training equipment “Dumbbells”

Katerina Parfenova

1) We will need two bottles of Actimel or Imuneli yogurt, filler for bottles (peas, millet, beans, pearl barley, river sand, acorns, etc., I used peas. Scissors, electrical tape of different colors. For for making my dumbbells, I took the yellow one, red and green electrical tape.

2) Then you need to remove the labels from the bottles.

3) Fill the bottles with peas.

4) We connect the bottles together with electrical tape.

5) First wrap one side with electrical tape.

6) Then the other side. Electrical tape can be used in different colors. We design it as your imagination allows.

The master-the class was presented at the council of teachers on the topic "Use non-standard physical education equipment" within the framework of the implementation of the educational field "Physical Development" in preschool educational institutions. This equipment We use it in physical development classes to perform a variety of general developmental exercises. During training with dumbbells Children develop a hand grip and strengthen their hand muscles.

Publications on the topic:

Our kindergarten “Severok” hosts joint classes for children and parents as part of the “We Are Together” project. Classes are organized.

Physical education of preschool children. Master class for teachers “Use of non-standard equipment for the prevention of flat feet.

Dear colleagues! What is breathing exercises and is it possible to use it in children's practice? (answers from fellow educators) Respiratory.

Rope made from Kinder Surprise capsules and other non-standard equipment. I would like to present to your attention a non-standard physical. equipment,.

Goal: to introduce teachers to non-standard equipment and the possibility of using it in physical education and in groups during hardening.

Health-saving technologies remain one of the main areas of education for preschool children in preschool educational institutions. It's difficult for educators today.

You can use common household items to make a barbell to improve your fitness and exercise. Milk bottles, canned goods and other everyday items will help you stay in shape. This way you'll save money and stay in good shape!

Steps

Make easy homemade barbells

Use a milk bottle. Fill a clean plastic 3-liter bottle with water, sand, rocks or concrete. The bottle must have a handle; you will need it to perform the exercises. Use the handles to lift and lower the bottle like a hand barbell or dumbbell.

Using hand barbells made from milk bottles, you can work out your biceps, triceps, and shoulders.

Pick up cans. Canning jars that fit in your hand are a great substitute for hand dumbbells. This is especially good if you are just starting to build muscles. Use large tin cans as heavy weights or medicine balls.

Make dumbbells from plastic water bottles. Instead of recycling water or soda bottles, fill them with water or add sand or pebbles. When filling, you should make sure that they weigh the same. Lift bottles like dumbbells.

Make hand bars from water bottles. Instead of using water bottles to make hand weights, you can attach several bottles to your arms as hand weights. Before attaching the bottles to your arms, fill them with sand. If you want to increase the weight, add water after filling them with sand.
- Filled plastic bottles should be taped to your forearm. Do not wrap the tape around your skin; it must hold the bottles together to keep them together. You can also use duct tape, just don't stick it to your skin. Place the bottles closer to each other so that they do not slip off your hands.
Make a weighted medicine ball (medicine ball) from a basketball. Take an old basketball and drill a hole in one of the black strips. The hole should be large enough to allow weighted material to be placed inside through the funnel. Place a funnel over the hole and add sand or pebbles until the desired weight is reached. Use a bicycle tire repair patch to cover the hole. If you don't have a tire vulcanizing patch kit, you can also use duct tape. The modified ball can now be used as a medicine ball.

Make hand weights from socks. Fill a clean sock with dry beans. Pebbles or small stones are also suitable for adding weight. Sew or tape the open end of the sock. Then sew the ends together or sew a Velcro fastener to them to make it easier to lift the sock.
- Use a scale to adjust your weight. Fill the sock based on your desired weight and then cut off the excess fabric. If you want to make the dumbbells heavier but the material won't fit inside, use a larger sock.
- When choosing a sock, you should make sure that it is long enough to fit around your wrist. If the sock is too long, fill it until it goes around your wrist, then cut off the excess fabric before sewing the end closed.
Use packages of rice or beans. Packages like these are perfect as mini barbells if you are a beginner. You can start using them now to perform biceps curls and other light weight exercises.

Cut bicycle tire tubes into hand dumbbells. Take the tire inner tube and cut it into equal parts. Secure one end of the chamber with duct tape, then fill the chamber with sand. Cover the other end with duct tape. You can leave them flat or bend them and tape both ends together.
- This is a great way to make barbells of various sizes. Start with 500 grams - 1.5 kilograms. You can also try making barbells that weigh 2.5 or even 3.5 kilograms. Weigh the rods before taping them.
Make a weight vest. Get a fishing vest or one with lots of small pockets. Fill plastic bags with sand or concrete and place them in your pockets. Run, do pull-ups, do push-ups, or walk while wearing a weight vest.

Use cans of paint. Hold the paint cans in your hands by the handles. Most paint cans are a little heavier than plastic bottles or food cans, so you can use them to build muscles. Since they have handles, cans are virtually no different from dumbbells.
- You can also try using paint cans instead of weights.
Make a water pipe. Water pipes are long plastic pipes filled with water in a volume of about 10 liters. The benefit of training is the squish and flow of water, and by trying to maintain balance as the water passes from one end of the pipe to the other, you use muscles. You can also make your own water pipe using resin pipe. The pipe should be about 10 centimeters in diameter and 2.5-3 meters long. Place the cap on one end and fill the pipe halfway with water. Place the cap on the other end.

Use a duffel bag to make a sandbag. Sandbags are similar to water tubes in that they are unstable and will shift weight, requiring you to use more muscles. To make a sandbag, fill 18-20 quart freezer bags with sand. Your bag should weigh approximately 20-30 kilograms. Use two bags at a time to prevent them from tearing, then seal the end. Place the bags in the duffel bag. Zip up your duffel bag and get to work!

Make homemade weights

Use a milk or juice can. Fill a clean, plastic 4 liter jar or 2 liter bottle with water or sand. Make sure the jar has a handle; it is needed to perform exercises with a kettlebell.

Use rope weights. Another method for making weights at home is to tie a string at each end of the dumbbell handle. The thicker the rope, the easier it will be for you to hold on to. Grasp the rope in the middle so that the dumbbell hangs evenly at a level below your hands. Now you can do swings and presses, and the weight will be practically the same as a kettlebell. If you need to adjust the weight, simply use a different size dumbbell.
- Be careful when performing dumbbell swings. It swings and flies further than a regular weight. Try not to hit yourself with the dumbbell.
Make a weight from a bag of potatoes. Buy a bag of potatoes, rice or sugar, which can be found in almost all grocery stores. Fill the bag with sand until the desired weight is reached. Tie a loop at the top of the bag for gripping. Use string or duct tape to secure the loop so it doesn't fall off. You can reinforce the bottom and sides of the bag with duct tape.
- You can use this method to make many different sized weights. Use a scale to measure how many pounds you put in the bags before you tie them.
Use resin pipe and old basketballs to make weights. Buy a 2.5/61 centimeter polymer pipe, cover one end with duct tape and fill it with sand. Seal the other end of the pipe. Place the resin pipe in an oven heated to 450 degrees for 10 minutes. The plastic should become soft and not melt. Now you need to shape the plastic into the shape of a kettlebell handle. Watch the pipe carefully.
- Remove the pipe from the oven and thread it through the handle, connecting both ends. Secure the ends with duct tape. Immerse the pipe in cold water to prevent it from losing its shape.
- Cut a slot with two holes for the handles in the basketball. Place the handle on the ball to ensure that the holes for the handle are the correct width and will be at the correct height.
- Quickly mix the concrete in a separate container, then scoop it out and fill the basketball with it. Attach handles. Allow the concrete to cure for two or three days before use.

Types of dumbbells

For many who want to play sports, the question of going to the gym is closed due to lack of time, and their own sports equipment for exercising at home is not so cheap. Despite the ease of manufacture, the sporting goods industry is simply not interested in selling pieces of metal for cheap.

Before you make them yourself at home, let’s figure out what they are and what their varieties are. All dumbbells are divided into cast And collapsible. The first ones have a constant mass; it can only be changed by destroying the dumbbell. Most often they are used in gyms, since there should always be access to equipment of the required weight and no one wants to waste time assembling and disassembling it.

The second ones consist of a bar and plates or other types of weights. They can often be found in home gyms, since this option is cheaper - buying two dumbbells weighing 20 kg with the possibility of reducing the weight is much cheaper than purchasing 2, 4, 6...20 kg separately.

Dumbbells are also made from different materials - concrete, cast iron, steel coated with rubber, etc. The material and coating create ease of use and affect the durability of the product.

There are also differences in the form of the pancakes that are hung on the bar. It can be round, hexagonal and other designs. Available with self-regulating weight. Every day new options appear that can be called high-tech, but the price of such equipment is not commensurate with their benefits - there is no point in overpaying.

We create inventory from plastic

You can assemble dumbbells quickly and very cheaply by using plastic bottles. Due to the simplicity of the design, you can practice with such projectiles immediately after production. We need one dumbbell: plastic bottles 2 pieces; filler; insulating tape/adhesive tape.

Manufacturing

The middle part of the bottles needs to be cut out, and then the top and bottom parts must be reattached with adhesive tape.
Then you need to fill the resulting containers with filler. Sand and cement are excellent fillers, but if you need more weight, then feel free to add nails, scrap metal, balls from bearings, in general, let your imagination run wild.
After filling, you need to insert a wooden or metal shelf or pipe into both necks. Cover the areas with tape or duct tape. You will get a very comfortable, soft and non-slip handle.

Assembling the barbell

You can also assemble a barbell from plastic. Since it itself implies a lot of weight, you need a lot more bottles. For the bar you will need: plastic bottles, at least 8 pieces; filler; fingerboard; tape/duct tape.

Manufacturing

As a neck we use a pipe and fittings that are comfortable for the hand.
We fill the bottles in the same way as in dumbbells.
Place the finished weight around both ends of the bar and wrap it with tape. We get four bottles on each side, between which the bar passes. Tape the weight securely to the bar so that it does not move or cause play.
For a more impressive weight, we take another load and place it in the spaces between the existing bottles, like logs. We recommend wrapping each new layer with new tape - this way you can increase the weight of the bar up to 100 kg.

To make it easier for you to determine the size, number of bottles and their filler, we provide the following data:

Making concrete shells

Cement-based dumbbells are much heavier than bottle dumbbells. Large and heavy, solid plates for dumbbells and barbells are obtained from a solution that has hardened into a certain shape with a bar inside. The main disadvantage of such equipment is the inability to optimize for a constant increase in loads or for another person.

That is, if you need a dumbbell with a different weight, you will have to make a new one. Another disadvantage of cement is its fragility and friability. To strengthen the mixture, glue (PVA) is added to the solution, and if you do not like, like a powerlifter, throwing the barbell to the floor with a victorious cry, then it is unlikely that it will quickly become unusable.

So, we will need: metal pipes of suitable length; drill, screws or bolts; cement mortar, PVA glue; cargo form.

Manufacturing

To begin, take a pipe and use a drill to drill holes for screws at its ends in four directions. Screw in the screws so that they are held at the tips as tightly as possible and stick out in the shape of a cross. This is necessary to hold the cement.
Next, take a form (a flat bucket of paint, mayonnaise or whatever. It is only important that the size suits your weight), and mix the solution with glue or oil paint for hardness.
Insert the pipe into the solution and wait four days until it dries completely.
Then you need to do the same on the other side. Support, tie or hang the structure for another four days.
After complete drying, you need to soak the dumbbell in water a couple of times over the next week to make the cement stronger.

Help: if you prepare concrete in a 2-liter form, the weight of the projectile can reach 5 k g (depending on the composition of the mixture).

Of course, for an exercise like the “farmer’s walk,” two canisters hung on a stick are also suitable; you can also weigh down a metal bar with car wheels, tires filled with sand, and much more. But only these cement dumbbells will allow you to fully engage in sports.

On the other hand, they will be useful only in the first stages. If your passion for sports goes further, then you will understand that it is time to make dumbbells from metal.

Metal dumbbells

Metal plates and bars are analogues of factory ones, but they will only cost you less. If you make a dumbbell bar and a barbell from the same tube, you can use the same weights, saving you time, money and space in your room.

In order to make such dumbbells, you will need: a mechanic's workshop; metal rod - future neck; thin-walled pipe with a diameter slightly larger than the neck; Sheet steel; locking locks.

Manufacturing

First we make the neck. A crowbar about 3 cm in diameter works well as a base. We saw off a neck 35-40 cm long from it. Then we take a thin-walled pipe and cut 15 cm from it. It needs to be put on the neck to protect the place for the hand, in other words, it will be a handle. After making the dumbbell itself, it can be wrapped with electrical tape or covered with relief.
We cut out disks (future pancakes) from sheet steel using an autogenous machine. Do not doubt their weight - with a sheet thickness of 1 cm, a disk with a diameter of 18 cm will weigh 2 kilograms. Hang 10 cm on each side of your dumbbell - and you will gain 40 kg! If desired, vary the size of the discs to randomly change the weight from the lightest to the heaviest when training different muscle groups. It would be a good idea to cut a whole set based on the prototype of factory dumbbells so that the total weight of one dumbbell could reach 25-30 kg - it is unlikely that you will need more.
We produce locking locks. We find a pipe with a diameter slightly larger than our neck and cut off rings 3 cm wide from it. We need them to move freely along the neck, but not slide off by themselves. In each ring you need to drill a fairly wide hole (about 1-1.2 cm) for screws. After screwing in the screw, the ring will press against the bar and hold the plates. Just remember to press it close to the disks so that there is no play.
Let's start assembling the dumbbell: there should already be a tube in the middle from step 1, then we hang the disks and secure them with locking locks.

Tips for making and using homemade projectiles

The best, of course, are metal dumbbells and barbells. But when making them, you need to be as careful as possible so that the width of the disks and the quality of the locks correspond to your calculations. It is better not to use discs that are too wide - it is better to increase their diameter, or make 2-4 very heavy discs and the rest smaller.

Take the time to clean and polish every part of your new dumbbell or barbell to make it look presentable - paint the weights like sporting goods manufacturers do. In the end, it will still cost you less than purchased equipment, and the pleasure of exercising with such equipment and the effort expended on it will motivate you to train regularly, which will certainly benefit you.

There are photographs online of craftsmen hanging about 100 kg on their dumbbells, demonstrating the quality of workmanship. Don’t even think about wasting your energy on such antics, it’s better to make a barbell and hang 200-300 kg on it for a deadlift - that’s impressive.

Depending on your capabilities, you can buy handles and a neck in a store, and make the pancakes yourself or order them from a workshop. Then the high-quality shape and comfort of the branded handle will help you hold your grip better, and the rest will cost much less.

Record sizes and weights

Modern gyms have long rows of dumbbells of varying weights. Most often, their maximum weight is up to 50 kg. But there are iron monsters in the world that exceed this figure. For example, there is a popular video on Youtube where Rich Piana and his colleagues are trying to lift a dumbbell weighing 170 kg!!!

And in the gym where Ronnie Coleman worked out, there are his personalized dumbbells, each of which weighs 113 kg. Yes, the 8x Mr. Olympia used them in his training. Anyone who can lift them will receive a free annual subscription to this gym. Unfortunately, it was not possible to find information on the Internet whether such lucky people exist.

If you have made dumbbells yourself or know other ways to make them, write in the comments, other readers will be interested!

Sports doctor, nutritionist, rehabilitation specialist

Provides general consultations on nutrition, selection of a diet for pregnant women, weight correction, selection of nutrition for exhaustion, selection of nutrition for obesity, selection of an individual diet and therapeutic nutrition. Also specializes in modern methods of functional testing in sports; athlete recovery. Other authors

If you exercise at home rather than at the gym, your workout can be just as effective. After all, what matters is what and how you do, not where you do it. However, training in the gym has one advantage, which is why many people choose to work out there. We are talking about sports equipment, for example, dumbbells.

Many exercises require dumbbells, and for some, their use is recommended, but not necessary. However, the effectiveness of exercises with dumbbells is in any case much higher.

If you do not have the opportunity to buy dumbbells, then you can make them yourself using available materials.

Step 1

If you want to make your exercises more effective, small weighted dumbbells weighing 1.5 kilograms are a great help. Making them yourself is very easy. To make each dumbbell you will need: a couple of empty plastic bottles, some sand, tape and a few screws.

Step 2

Take two bottles and cut them: you need to separate the tapering neck and embossed bottom of each. Try to keep the edge of the cut bottle straight. You need to cut carefully so as not to get hurt: the edge may be sharp.