Dolinov's Lose weight simulator: how to do it yourself, a set of exercises from Nikolay

The simulator is a simple design of two ropes, equipped with two loops for the upper and lower limbs, equipped with soft handles. There are two blocks of rollers and wall mounts.

Nikolai Dolinov claims that a ten-minute “charge” on his invention is equivalent in effectiveness to more than 100 squats, almost 200 body crunches and 300 bends.

Advantages of use: the ability to change the level of load on the body directly during exercise; hands are actively working; you can make a smooth transition from exercises for the legs and abs to training the back and upper limbs; injuries are excluded; the simulator can withstand weight up to 200 kg; there is no strain on the cardiovascular system. Both children and the elderly can practice. Compact, you can take it on a trip.

During classes,
all muscles of the body are worked out.
Each time the complex is performed, 3-4 times more energy is consumed than during standard training. The load is distributed as evenly as possible between muscle groups. A set of exercises on the “Lose Weight” simulator (perform 2 minutes maximum)

"Running and cycling." You need to lie on your back, grab two loops with your hands, and insert your feet into the other two. First, a movement is performed that simulates running on a treadmill, using not only the legs, but also the upper limbs. Next, the arms remain in a relaxed position and the legs actively work.
Working out the press. Remaining in the starting position, you need to raise your straight legs up.
Swings from a side position. You need to lie on your right side, bend your right leg slightly at the knee joint and insert your foot into the loop, your left leg is on top and is also inserted into the loop. The hands are positioned identically. Free leg swings are performed.
"Birch". Lie on your back and with your hands, spreading them to the sides and placing them under your buttocks, first lift your legs, and then your entire pelvis.
“Fish” Lie on your stomach, arms and legs are located in loops. You should alternately raise and stretch your arms and legs - right lower limb/left upper limb, then vice versa. After every 2 repetitions, you need to stretch all limbs forward and upward at once.
Swing back. Stand with your back to the mount of the simulator, put two loops on one leg, take the loops in your hands according to the primary recommendation. The upper limbs are moved apart and brought together in front of the chest, while at the same time the leg swings back.

The exercises are performed without jerking , slowly, you need to breathe evenly, deeply and calmly.

Disadvantages and contraindications: it is difficult to practice at first without physical training. Not recommended for: previous injuries, spinal surgeries; joint pathologies, severe bone diseases; previously diagnosed malignant neoplasms.

Moreover, in 10 minutes of exercise in the first month of training you can get rid of 7 - 8 kg of excess weight , but only if you follow the rules of the diet.

Read more in our article about Dolinov’s “Lose Weight” simulator, exercises on it and the method of making it yourself.

What is Nikolai Dolinov’s simulator

The simulator is a simple design of two ropes, equipped with two loops for the upper and lower limbs. They, in turn, are equipped with soft handles, which increases the ease of use of the simulator. The simulator is equipped with two blocks of rollers and fastenings - it allows you to fix the sports equipment on the wall.

Despite its elementary design, the exercise machine will be much more effective in terms of weight loss than similar equipment designed for strength training. Nikolai Dolinov himself claims that a ten-minute “exercise” on his invention is equivalent in effectiveness to more than 100 squats, almost 200 body twists and 300 downward torso bends.

Application benefits

It will be possible to appreciate the sports equipment in question only after exercising on it, but you can familiarize yourself with some of the advantages in advance. Not only Dolinov, but also other experts highlight the following:

the ability to change the level of load on the body directly during exercise;
The hands work actively and this ensures smooth breathing;
you can make a smooth transition from exercises for the legs and abs to training the back and upper limbs;
injuries are excluded even if the person is untrained;
the simulator can withstand weight up to 200 kg;
There is no excessive strain on the cardiovascular system.

Both children and elderly people can train on this sports equipment. In addition, it is compact - you can put it in a small backpack or bag and take it with you to nature, on a business trip, or a vacation home.

We recommend reading about how to use a weight loss ball. From the article you will learn about the benefits of exercising with a ball, the correct use of a fitball, and a set of exercises for losing weight in the abdomen and legs. And here is more information about how to use an elliptical trainer for weight loss.

Assembly diagram of the simulator

We cut 12.5 cm pipes according to the markings, if they didn’t do it for you in the store.

We insert a 0.5 m long belt into sections and sew it on a sewing machine or by hand.

The overlap of the sides is 5–7 cm. We get a ring. We insert two straps into the leg tubes.

We tie a piece of rope one meter long in a ring

Please pay attention to the strength of the knots. On a polymer rope they slide as the load increases

And this is fraught with injury. We attach a carabiner to the ring. I deliberately abandoned blocks, choosing carabiners: they are cheaper and easier to buy. And he advised me to buy a polymer rope so that it would last longer, taking into account the friction properties.

We divide the rest of the rope in half. We tie the ends to belt rings inserted into the tubes. We put a carabiner on each of the ropes. We connect both carabiners first.

We managed to make a weight-loss exercise machine from available materials and inexpensively.

Let's start classes. Let's not waste time describing the simplest exercises from the Internet. Try not to limit yourself to well-known exercises. It is in your interests to study and apply new complexes in daily exercises to improve joint function and strengthen passively working muscles.

Two additional hooks were installed to train and improve health using the Bubnovsky method. You will object that on his simulators, weights are a mandatory element of training muscles and joints. When the body requires increased physical activity in accordance with the new muscle conditions, make one turn of the rope through the block. Due to the force of friction against the carabiner, and, to a greater extent, between the ropes, the application of force will have to be increased. So we did without weights, but with an increase in the quality of training.

You will not only gain a strong body. A healthy body will make you become vigorous and cheerful. And this will not be noticeable to you, but those around you will note that you have become more confident and persistent.

I needed the exercise machine not so much because of the kilograms, but to improve my health. I didn’t consider weight-lifting exercise machines as a matter of principle. And I approach diets with humor. Today I am cheerful, active, heart failure and headaches bother me less than my peers. And I haven't quit smoking yet. Having started with a few minutes of light exercise until shortness of breath, I came to the conclusion that it was necessary to change the circuit of the simulator, otherwise the load was no longer enough.

It’s not so difficult to do it yourself and lose weight to gain a new quality of life.

In search of an effective solution for losing weight without stress on the heart, back and joints, Dolinov’s home exercise machine “Lose Weight” is offered. Even people with limited abilities can do it themselves, with their own hands (the diagram of the device is represented by a hook with two ropes) - the device is compact, durable, safe and can withstand weight up to 200 kg.

Operating principle

The main difference between Nikolai Dolinov’s “Lose Weight” simulator and other equipment is that during classes all the muscles of the body are worked out. If under other conditions it would be necessary to perform a whole set of exercises, then in this case it will be enough to perform certain movements with the upper/lower limbs.

Each time you perform a complex, 3-4 times more energy is consumed than during standard training, which means that fat deposits will disappear faster.

The load is distributed as evenly as possible between muscle groups, so if you exert a lot of force, you will not feel fatigue, or it will be minimal.

Effective when used

The use of the Dolinov simulator can have a beneficial effect and the results of training will give positive changes during the rehabilitation period in case of damage to the osteoarticular system or the occurrence of excess weight. The main positive results of using the product should be considered:

Significant reduction of excess weight using special exercises (maximum weight loss of the author of the project up to 20 kg);
Complex treatment of diseases of the musculoskeletal system with positive dynamics;
Strengthening the strength muscle group through physical exercise;
Preventive goals to restore muscle tone and general condition of the body;
Correction of correct posture;
Improving the functioning of the gastrointestinal tract, subject to all the instructions of the attending physician;
Rapid recovery of the postoperative period if there are indications for performing exercises using the Dolinov simulator;
The likelihood of injury while using the device is as low as possible.

Dolinov’s “lose weight” simulator is an effective tool when performing therapeutic physical exercises, as it has a wide range of positive properties!

A set of exercises on the “Lose Weight” simulator

Every day you need to perform only 6 exercises, each for 2 minutes maximum. At first it will be quite difficult - extra pounds still impose some restrictions. But you don’t need to stop exercising, literally in a week everything will work out, and after 2-3 you will need to increase the load.

What exercises are included in the workout:

"Running and cycling." You need to lie on your back, grab two loops with your hands, and insert your feet into the other two. First, a movement is performed that simulates running on a treadmill, using not only the legs, but also the upper limbs. Next, the arms remain in a relaxed position and the legs actively work.
Working out the press. Remaining in the starting position, you need to raise your straight legs up; if it is difficult to perform the exercise, then you can help yourself with your hands - inserted into the loops, they simply move apart to the sides.

Swings from a side position. You need to lie on your right side, bend your right leg slightly at the knee joint and insert your foot into the loop, your left leg is on top and is also inserted into the loop. The hands are positioned identically. Free swings are made with the leg that is on top - the left arm and left leg work alternately, lowering and raising the limb. Then the exercise is repeated on the second lower limb.
"Birch". Lie on your back and with your hands, spreading them to the sides and placing them under your buttocks, first lift your legs, and then your entire pelvis. The result should be a classic “birch tree”, but this will only be possible with a certain amount of training.
“Fish” Lie on your stomach, arms and legs are located in loops. You should alternately raise and stretch your arms and legs - right lower limb/left upper limb, then vice versa. After every 2 repetitions, you need to stretch all limbs forward and upward at once.
Swing back. Stand with your back to the mount of the simulator, put two loops on one leg, take the loops in your hands according to the primary recommendation. The upper limbs are moved apart and brought together in front of the chest, while at the same time the leg swings back. Then the exercise is repeated for the other lower limb.

A set of exercises on the Dolinov simulator.
The exercises are performed without jerking, slowly, you need to breathe evenly, deeply and calmly.

conclusions

One way or another, simulators are just additional tools. The main thing is to have a well-developed body, an elastic spine and powerful muscles that will withstand the stress of life. And for those who decide to “start a new life on Monday”, it is better to start training with Hadoo.

Exercise machines can effectively influence specific problems in the body. It is important to know the causes and consequences of your problems. Before starting classes, I advise you to undergo a diagnosis from a competent osteopath in order to remove the blocks in the body, which very often become the cause of incorrect diagnoses and slow down the healing process. If you use osteopathic means to balance the body in time, identify problem areas and continue to work, taking into account the specifics of your situation, progress will be much faster, and training will be more effective.

How to make it yourself

Dolinov’s “Lose Weight” exercise machine has another undeniable advantage over other sports equipment - you don’t have to buy it, you can make it yourself. Moreover, for this you do not need to have any specific engineering knowledge. First you need to prepare the following materials and tools:

belt tape 140 cm long and 5 cm wide - it is needed to “insulate” the loops into which the hands are inserted, but it can be replaced with electrical tape, pieces of soft pipes and other suitable material;
climbing rope 5 - 7 m long with a strong core - it is better to take a larger meter, because after assembling the simulator and attaching it, it will not be possible to increase these dimensions;
regular rope 60 cm long;
a thin screw with a ring for ropes;
high quality blocks – 2 pieces;
scissors for cutting ropes, matches and a drill.

Next, the production of Dolinov’s sports equipment proceeds according to a certain algorithm:

Cut the climbing rope into two pieces of equal length, and insert the resulting pieces into a block. To keep the ends intact, they should be singed with matches.
4 loops are made (at each free end of the rope) and they must be “dressed” in a cover made of belt tape or soft pipe. After the covers are put on, you need to make tight knots that do not come undone - the exercises must be absolutely safe.
An ordinary rope is cut into two equal parts, each piece is threaded into the “ears” of the rollers and their ends are tied into a single knot. This part of the sports equipment is needed to attach it to the wall.
A hole is drilled in the wall at approximately waist level and a screw is inserted into it. The blocks cling to the wall using loops of regular rope.

If it is not possible to use a drill and fix it on the wall, then you can use the railing on the balcony or the door handle. Naturally, you need to make sure that the sports equipment is reliable and safe even during intense training.

Negative points

Most buyers leave negative reviews, but there are also approving comments. However, during the analysis it becomes clear that negative opinions are expressed by people who have not used the simulator. They are embarrassed by the low cost of production. Payment of money is made for the result, and not for voluminous and stylish things. Myostimulator belts look more solid and cost more, but they are of little use. However, people take it and don’t make any complaints. If in practice these “two ropes with a hook” allow you to get a real result, 2000...4000 rubles. – this is a penny price for using a unique technique for shedding extra pounds.

Dolinov’s exercise bike will not be able to produce results - this is what people who list themselves as experts think. And sports instructors who have a large number of exercise machines, barbells and horizontal bars do not believe in the effectiveness of the exercise machine. They are accustomed to prolonged physical activity and cardio equipment. And then Nikolai Dolinov appears and says: “Quit the gym! Hang 2 ropes on the wall and lose weight with simple exercises!”

Disadvantages and contraindications

If a person has been involved in sports for a long time, then the sports equipment in question is unlikely to bring him pleasure. The fact is that the design is aimed at exercises specifically for weight loss and fat burning. The loads in this case will be very moderate; they will not help pump up the abs or form the muscular relief of the body.

It is also worth remembering that the Dolinov simulator cannot be used by everyone. For example, training on it is contraindicated if:

previous injuries, spinal surgeries;
joint pathologies, severe bone diseases;
previously diagnosed malignant neoplasms.

In any case, it is worth consulting with doctors if you have any chronic pathologies. Most likely, they will not be a contraindication to training and losing weight using the method under consideration, but some restrictions may be imposed.

We recommend reading about how to use a stepper for weight loss. From the article you will learn about the benefits of a stepper, contraindications for use, exercises for a stepper with handrails, and exercises on a mini-stepper. And here is more information about exercises on a sports roller for weight loss.

The sports equipment in question is considered one of the most effective devices for smooth, competent and safe weight loss. “Ten minutes” of training on it every day gives simply incredible results - literally in the first month of training you can get rid of 7 - 8 kg of excess weight, but only if a person follows the rules of a low-calorie diet.

Reviews

Valentina, 54 years old, Omsk

I learned about Dolinov’s simulator from the program “Let Them Talk” and immediately drew attention to the possibility of using it at home. I remember it was so praised there that it increases calorie consumption (without loading all the muscles, as during running or swimming) and develops the ligamentous apparatus. I have already checked all this in practice and was personally convinced that Dolinov did not deceive, and besides, the load on the heart is minimal. I advise young people to combine the exercise machine with physical warm-up - exercises, squats.

Olga, 28 years old, Moscow

The Dolinov simulator helps me combine optimal physical activity and low-calorie nutrition. I eat a lot of vegetables, boiled and stewed fish, chicken and meat dishes, I prefer bran or whole grain bread. 1.5-2 hours before the start of training on the “Lose Weight” simulator and during this time after the exercises, I do not eat anything - I create a carbohydrate deficiency for the body, which allows it to use its own fats as an energy source. And water consumption during exercise is necessary to maintain the speed of all metabolic processes. I recommend providing a flow of fresh air into the room during training - aerobic exercise requires a large supply of oxygen masses to the body.

Roman, 31 years old, St. Petersburg

I believe that the “Lose Weight” simulator is not effective, since it is impossible to lose weight if there is insufficient load on the muscles. This eliminates the possibility of achieving the specified heart rates. Fat is processed faster with strong and prolonged exercise, triggered by anaerobic glycolysis.

However, many experts report that the secret to losing weight with low-intensity exercise is the simultaneous action of all muscles, a large expenditure of energy. With half an hour of strength training, people lose extra pounds faster, but positive reviews from many users lead us to believe that this is an excellent alternative to weight loss pills, diets and daily jogging. Perhaps the best decision would be to test the simulator in practice.