Make a weight-loss exercise machine yourself: diagram and step-by-step instructions

Published: March 31, 2017

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.

Exercise machine N. Dolinov “Lose weight”

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 set of exercises for the buttocks that will help make them pumped up and attractive!

Exercise machine "Dolinova"

The person who invented such a device suffered from extra pounds. This is what caused such a useful invention. This simulator is easy to use without resorting to external assistants. Nikolai Dolinov (the author of the invention) was able to get rid of 20 kilograms of excess weight with the help of his simulator.

Dolinov claims that with systematic training you can get the following results:

• Reduce and tighten the buttocks;
• Make the hip line clearer and more proportional;
• Strengthen the abdominal muscles;
• Significantly increase the functionality of the spinal area;

• Develop the joint area;
• Lose at least 5 kilograms.

It is worth noting that the exercise machine can be used not only for the purpose of losing weight. Many doctors prescribe exercises with this device for various pathologies of the joints and spine, to strengthen muscle tone and improve their elasticity.

Many athletes purchase a Dolinova machine to increase the effectiveness of strength training in the gym. Simplicity, ease of use and lack of discomfort when performing exercises - all this characterizes the multifunctional, universal invention of Nikolai Dolinov.

Experts advise limiting your diet if you want to not only tighten your body, but also lose weight. This device is perfect for losing weight if you switch to proper nutrition. You should consume no more than 1200 calories per day, leaving only 200 calories for dinner. The morning begins with carbohydrate foods, lunch combines proteins, fats, carbohydrates, and for dinner nutritionists advise eating exclusively protein foods.

Why should protein make up the bulk of your diet? During training on the simulator

increased muscle work occurs. How do they grow? During exercise, the muscle seems to be “torn”; it is necessary to receive a portion of protein for the growth of muscle fibers. If you plan your diet correctly, you can restore muscle structure in the shortest possible time.

Do-it-yourself “Lose weight” exercise machine

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.

Exercise machine N. Dolinov “Lose weight”

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 set of exercises for the buttocks that will help make them pumped up and attractive!

Step-by-step instruction

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Regular exercises can improve coordination of movements and strengthen a person’s muscles. In addition, regular exercise provides relief from psychological stress and good sleep. So in this area, Dolinov’s apparatus can also help.

What will you need to purchase before “turning on” Samodelkin?

1. A strong rope (ideally climbing rope) with a diameter of 5–7 mm, always with a core. Its length depends on a person’s height, but on average it is 6–7 m. It is better to take a rope with a reserve: if the situation with a too long simulator can be corrected by simply moving further away from the wall, then you will hardly be able to lengthen a short one.
2. Belt tape 5 cm wide and 1 m 40 cm long - to process the loops into which you will later insert arms and legs. However, there are many things that don’t work here! Slings, thermal insulation for pipes and even rubberized handles from a bicycle handlebar. Anything you feel comfortable taking on will do.
3. Two reliable blocks with a diameter of 30 mm.
4. A piece of simple rope about 60 cm long.
5. Half ring screw.
6. Dowel.
7. Drill.
8. Scissors.
9. Matches.
10. Sewing machine, if you decide to use a belt for the handle.

Let's start assembling.

1. Cut the rope in two, inserting each piece into its own block. It wouldn’t hurt to singe the ends with a match to be sure—this way they won’t unravel.

In this design, the main element is the rope. The rope is cut in half and the ends are burned so that it does not unravel. Next, the rope is inserted into the block.

The ends of the tape also need to be singed so that it does not unravel. The tape is then 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, you can use tubes made of polyurethane or other soft materials. 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.

Afterwards, the resulting tube from the belt tape is put on a rope. The rope needs to be tied into a knot. If the knot turns out to be fragile, you can make a loop and secure it using a sewing machine. You need to make 4 such loops, two for arms and legs.

The Dolinov simulator is mounted in a spacious place. To do this, drill a hole in the wall, drive a dowel into it and screw in a half ring. This way the machine will be securely fastened and will withstand the load.

You can mount the exercise machine into a chipboard slab 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 you don’t want or have the opportunity to drill holes, you can use the same belt instead of a screw. You need to make a tube from the tape, which should fit, for example, on a Swedish ladder, if there is one.

Independent blocks are attached to the tape, which should already be on the pipe or ladder. You can attach the exercise machine to any protruding element of the apartment. A horizontal bar installed in the doorway may also be suitable.

Physical exercises for the purpose of losing weight are extremely effective, especially if carried out with special equipment. One of them is Dolinov’s “Lose Weight” simulator (Master Slimmer), which has already allowed many not only to get rid of extra pounds, but also to strengthen joints and muscles.

The item is easy to use, versatile and relatively cheap. The combination of these qualities makes it a good tool for training at home.

• recovery period after compression fractures;
• problems with joints and movement organs;
• scoliosis and posture disorders;
• intestinal obstruction, constipation;
• metabolic problems.

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.

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 .

Disadvantages and contraindications

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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.

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.

Description and principle of operation of the simulator

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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.

Advantages of the “Lose Weight” rope exercise machine

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.

Nikolay Dolinov and his “Lose Weight” simulator

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?

1. 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.
2. 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.
3. When a person exercises, metabolic processes, as Dolinov himself assures, noticeably accelerate, which contributes to more intense burning of fat tissue.

The “Lose Weight” simulator is a simple home exercise machine. The main difference between the Dolinov simulator and its iron counterparts (and also the main advantage) is the complex effect on several muscle groups at once. While someone gets on a treadmill, pedals an exercise bike, does a couple of sets of exercises with the tricky name “hyperextension”, working the buttocks and abs, and finishes it all off with a dumbbell press, you lie on the floor and vigorously wave your arms and legs, doing simple exercises.

A little more about load distribution: although the stomach, back, shoulders, legs and chest will be actively involved in most exercises, you will not experience overstrain, since the muscles will fairly “share” the main work among themselves. It turns out that the body makes more efforts, and fatigue from them is less.

Everyone can do training with Master Slimmer

Master Slimmer also has other advantages.

1. It does not cause damage to the joints, spine and heart, and in general is considered the least traumatic of the simulators.
2. Training with it has a good effect on blood circulation, digestion, posture, coordination of movements and, as some users claim, on the general psychological state of a person. For example, sleep is normalized and nervous tension is relieved.
3. The simulator can serve a variety of purposes. Adults use it to keep their muscles in good shape, children aged 4–5 years old easily and cheerfully join the world of sports, people during the rehabilitation period after surgery, serious fractures or strokes gently and carefully develop weakened muscles. But the main purpose of Mastr Slimmer is to help with weight loss. Regular exercise combined with simple nutritional control allows you to get rid of 4-10 extra kg per month.
4. Real “chubby people” who have tried to take up sports seriously know how difficult it is. Due to palpitations and shortness of breath, it is sometimes completely impossible to maintain a normal pace of training, and some exercises, like jumping rope, even fall into the category of inaccessibility. But even a person with a very impressive weight - up to 200 kg - can master the Dolinov simulator; the main thing is to choose a stronger rope and block.
5. Finally, the Master Slimmer is silent, extremely compact and takes up almost no space.

Despite the safety of the Dolinov simulator, it is better for young children to be allowed to exercise on it under the supervision of their parents, and for those who have recently suffered an injury or stroke, it would not hurt to first consult a doctor.

What is the “Lose Weight” exercise machine?

Two rings, two ends, a stud... No, that's about something else. Although Dolinov’s simulator looks a little more complicated. Two ropes with loops for arms and legs, equipped with soft handles for convenience; two block rollers; the mount with which all this beauty is attached to the wall - that, by and large, is all. It would seem that only a jump rope is easier. However, despite its apparent primitiveness, in the fight against extra pounds, the “Lose Weight” simulator (another name for Master Slimmer) will give a hundred points ahead to many heavy structures from the gym.

The design of the simulator is extremely simple

According to the calculations of the inventor himself, 10 minutes of hard training on such a device more than covers the benefits of 120 squats, 300 bends and 200 twists. Yes, exactly 10 minutes. The author suggests spending exactly this amount of time every morning to get your figure in order.

How to make a Dolinov simulator yourself

Almost anyone can perform such a simulator; you just need to purchase tools and accessories. Should you buy:

• Carbine, about 30 mm;
• A sling having a width of 5 cm;

• Screw for fastening, made in the form of a half ring;
• Scissors;
• Matchbox.

The basic element of the simulator will be a rope, which is cut into two main parts, the ends need to be singed, and attached to the block. The tubes, which in the original design are used for eyelets, are darkened with slings. It is necessary to cut them into 4 parts and singe the ends. The tape is folded in half, using a sewing machine you need to make straight stitches. The next step is to thread the ribbon pipes onto the main rope. It is necessary to make the most reliable and strong knots. You need to secure the ropes to the block; to do this, make a double knot. The simulator is ready to use!

Making a Dolinov simulator with your own hands

So, for those who are planning to repeat this feat - creating a machine for all muscle groups for weight loss - a list of what you will need:

1. rope with a cross section of approximately 1-1.5 cm - durable, synthetic
2. 2 blocks or 1 with two wheels
3. carabiners 4 pcs
4. anchors with a hook 3 pieces (or separately 3 dowels and three hooks)
5. polypropylene tube about half a meter long.

• Measure three marks at 10 cm, 1 meter and 2 meters 30 cm from the floor, install dowels or anchors and secure the hooks
• Hook a block on any hook and thread it through the rollers of the rope
• Using carabiners at the ends of the rope, thread tubes through them, secure them - these are your loops for your arms and legs

A nuance regarding the length of the rope - determine it yourself. The length of the rope passed through the pulley should be enough from the lowered leg to the raised arm. It is best to lie down and try it on yourself, securing the block with the simulator at a level of 1 meter.

This is what the wall mount for my simulator looks like - I use one block with two wheels.

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 of the simulator

The main difference between the Dolinov simulator and its iron counterparts (and also the main advantage) is the complex effect on several muscle groups at once. While someone gets on a treadmill, pedals an exercise bike, does a couple of sets of exercises with the tricky name “hyperextension”, working the buttocks and abs, and finishes it all off with a dumbbell press, you lie on the floor and vigorously wave your arms and legs, doing simple exercises.

A little more about load distribution: although the stomach, back, shoulders, legs and chest will be actively involved in most exercises, you will not experience overstrain, since the muscles will fairly “share” the main work among themselves. It turns out that the body makes more efforts, and fatigue from them is less.

Everyone can do training with Master Slimmer

Master Slimmer also has other advantages.

1. It does not cause damage to the joints, spine and heart, and in general is considered the least traumatic of the simulators.
2. Training with it has a good effect on blood circulation, digestion, posture, coordination of movements and, as some users claim, on the general psychological state of a person. For example, sleep is normalized and nervous tension is relieved.
3. The simulator can serve a variety of purposes. Adults use it to keep their muscles in good shape, children aged 4–5 years old easily and cheerfully join the world of sports, people during the rehabilitation period after surgery, serious fractures or strokes gently and carefully develop weakened muscles. But the main purpose of Mastr Slimmer is to help with weight loss. Regular exercise combined with simple nutritional control allows you to get rid of 4-10 extra kg per month.
4. Real “chubby people” who have tried to take up sports seriously know how difficult it is. Due to palpitations and shortness of breath, it is sometimes completely impossible to maintain a normal pace of training, and some exercises, like jumping rope, even fall into the category of inaccessibility. But even a person with a very impressive weight - up to 200 kg - can master the Dolinov simulator; the main thing is to choose a stronger rope and block.
5. Finally, the Master Slimmer is silent, extremely compact and takes up almost no space.

Despite the safety of the Dolinov simulator, it is better for young children to be allowed to exercise on it under the supervision of their parents, and for those who have recently suffered an injury or stroke, it would not hurt to first consult a doctor.

The simulator is compact - this is another one of its main positive characteristics. It can be kept absolutely anywhere, and, if necessary, positioned as desired.

The author claims that during operation it is necessary to follow the rules of use, only then will there be results from the exercises. So, advice from Nikolai Dolinov:

First of all, it is worth paying attention to developing a training system. You don’t need to select different exercises every time, select a separate complex for yourself that you will repeat every day - you’ll see, in a month you will feel the changes and notice the first results in the mirror. Do not forget that the optimal height for the simulator is 1.15 meters, if you start measuring from the floor.

In order for progress to be noticeable, it is necessary to increase the load each time.

Each exercise you choose must be repeated 20 times in 3 sets, taking a break of 40 seconds between sets.. To put it simply, this simulator is performed in the form of several ropes with loops that are tightly fixed on a hook

It would seem that such a simple product in its structure, how does it give such amazing results?

To put it simply, this simulator is made in the form of several ropes with loops that are tightly fixed to a hook. It would seem that such a simple product in its structure, how does it give such amazing results?

• During active work with the simulator, almost all muscle sections are involved in the process. The exercise is comparable to five hours of running or swimming. However, due to the special position of the body, a person makes a minimum of effort - this is what determines the ease of use of the simulator.
• The muscle groups in the chest, abdomen, arms and legs work harder when a person is lying down, which is why training is allowed for people who have minor injuries or poor physical fitness.
• Dolinov revealed that when exercising on a simulator, metabolic processes are greatly accelerated, as a result of which fat deposits undergo intense combustion.

Dolinov’s “Lose Weight” simulator - how to make it with your own hands and keep fit

Spread a sports mat on the floor, turn on invigorating music, lie down and... start losing weight rapidly.

It seems that the secret dream of fat women all over the world is finally starting to come true, and to part with those extra pounds, you no longer need morning jogging, fitness clubs, or jumping until you sweat while listening to an aerobics DVD.

All this can easily be replaced by Dolinov’s “Lose Weight” simulator - light, compact, not requiring any effort at the limit of will, but at the same time extremely effective. The most important thing is that some people will be able to make it themselves!

The design of the simulator is extremely simple

According to the calculations of the inventor himself, 10 minutes of hard training on such a device more than covers the benefits of 120 squats, 300 bends and 200 twists. Yes, exactly 10 minutes. The author suggests spending exactly this amount of time every morning to get your figure in order.

Everyone can do training with Master Slimmer

Master Slimmer also has other advantages.

1. It does not cause damage to the joints, spine and heart, and in general is considered the least traumatic of the simulators.
2. Training with it has a good effect on blood circulation, digestion, posture, coordination of movements and, as some users claim, on the general psychological state of a person. For example, sleep is normalized and nervous tension is relieved.
3. The simulator can serve a variety of purposes. Adults use it to keep their muscles in good shape, children aged 4–5 years old easily and cheerfully join the world of sports, people during the rehabilitation period after surgery, serious fractures or strokes gently and carefully develop weakened muscles. But the main purpose of Mastr Slimmer is to help with weight loss. Regular exercise combined with simple nutritional control allows you to get rid of 4-10 extra kg per month.
4. Real “chubby people” who have tried to take up sports seriously know how difficult it is. Due to palpitations and shortness of breath, it is sometimes completely impossible to maintain a normal pace of training, and some exercises, like jumping rope, even fall into the category of inaccessibility. But even a person with a very impressive weight - up to 200 kg - can master the Dolinov simulator; the main thing is to choose a stronger rope and block.
5. Finally, the Master Slimmer is silent, extremely compact and takes up almost no space.

Despite the safety of the Dolinov simulator, it is better for young children to be allowed to exercise on it under the supervision of their parents, and for those who have recently suffered an injury or stroke, it would not hurt to first consult a doctor.

Make sure the blocks are of high quality and the rope is reliable

• Now at each of the 4 free ends of the rope you need to make a loop, “dressing” it up for convenience in a tight case.
  Someone uses belt tape for this purpose, cutting it into 4 parts, and then sewing along the length and stringing the resulting tubes onto a rope. Someone uses a polypropylene pipe of suitable diameter.

  And some people put eyelets on the slings for greater strength. Choose the option that seems most simple and reliable to you.

  Two indispensable conditions: convenience and safety

• Place the handles on the ends of the rope and tie it in a loop. Here it is important to make the most reliable knot so that in the midst of exercise it does not unravel and let you down.
  

  The knot should not come undone under any circumstances.

• Cut regular rope in half, thread the pieces into the eye of each block and tie them so that you can secure the entire structure with a screw.
  

  Blocks can be hooked onto a hook or a secure doorknob

• Drill a hole in the wall (approximately at waist level), drive in a dowel and screw in a screw. The simulator is ready for use - all that remains is to attach the blocks to the received support using the loops made in step 4, and start exercising.

If you don’t have a drill at home, “Lose Weight” can be easily attached to a reliable door handle or balcony railing.

But doing the same operation with batteries is not the best idea: over time, your efforts can loosen them and cause a leak.

Experienced users have calculated that the length of the rope between the handle loops should be 2–2.1 m, and the length of the handles themselves should be 34 cm. But here it is better to take into account your height, palm circumference and foot size. For example, if you are making a simulator for a child or a real “Cinderella” with a neat miniature leg, it is better to reconsider the dimensions.

Great alternative to treadmill and exercise bike

• Press. Lying on your back, lift or pull both legs towards your stomach and return them to the floor.
  

  Both effective and not as difficult as traditional crunches

• Mahi. Lie on your right side, bend your right leg slightly at the knee, and put your left leg through the loop. Grab the other end of the rope with your hand. Make quick swings, alternately pulling the rope with your foot and hand. Repeat the same steps on your left side.
  

  You can regulate the degree of load yourself

• Birch. An exercise for those who already have basic physical training: by threading both feet into the necessary loops and pulling the ropes with your hands, you need to lift first your legs and then your entire body above the floor.
  

  If the exercise is difficult, lift only your hips above the floor.

• Fish. Lying on your stomach, alternately stretch your right leg up with your left arm and vice versa, and then try to lift both legs at once, while simultaneously pulling the ropes with your hands.
• Swing back. Stand with your back to the mount.
  Place both leg loops on one foot, and spread your arms to the sides with the corresponding loops clamped in them. Raise the “ringed” leg back and up, bringing your arms together in front of your chest.

The simplest exercise directly affects the legs, back and shoulder girdle

“Advanced” athletes should try weight-bearing exercises. Just be careful not to drop the dumbbell on yourself in the heat of practice!

Read also:  Secrets of losing weight: Qigong gymnastics for beauty and weight loss

Age is not a hindrance: joints and back pain stopped, weight began to decrease, and overall well-being improved

I bought the exercise machine six months ago on the advice of a friend. I worked out mostly lying down and standing a little for about 10 minutes a day, started drinking more water and almost gave up bread - and in fact I lost 5 kg in a month. For the second one another 3 kilograms. In appearance, of course, it is strange, but I really liked it and helped. I feel much more energetic and lighter.

Anonymous981053

It turned out that this is a real exercise bike, only more multifunctional and simpler. My wife immediately started practicing for 10 minutes in the morning and evening, and at first I took a closer look.

Surprisingly, but true - without any diets, she lost 7 kg in a month and is not going to stop! The exercise machine itself is very easy to use, does not put any strain on the spine (exercises are performed while lying down), is easy to clean after exercise and takes up very little space.

I noticed the effect it has on my well-being: in the morning you get a boost of energy for the whole day, and after an evening class you fall asleep like a baby! The only drawback is the plastic block. I'm afraid it will fail soon, but I already had my eye on one almost identical to it at the hardware store. If anything, you can change it in a few minutes.

lebedew1956

I worked out in the morning for 10 minutes, I’m happy with the simulator. But with a service life of 11 years and a three-year warranty, the simulator became unusable within six months: the rope was frayed, the fastenings tore and fell off.

I purchased the product on the official website, but they refused to help me: they say, you didn’t buy from us.

It's a good idea, and the simulator is good, but the workmanship is very low, and there is no one to file a claim with.

Pros of Dolinova's simulator Lose weight

There are a huge number of reviews of the most contradictory content about this device on the Internet. Some claim that the exercise machine is absolutely ineffective, others talk about how much it helped them in the fight against excess weight.

One thing is for sure: the exercise machine will not cause any harm to your health, and will still have some effect on your figure.

The manufacturer of the Dolinova simulator talks about the following advantages:

• the load goes directly to all muscle groups (muscles of the legs, arms, back, abs, and so on);
• the load can be changed without stopping to exercise;
• the fact that the device is very strong and durable allows even those people whose weight has exceeded two hundred kilograms to exercise on it (the limit of conventional exercise equipment is from one hundred to one hundred and fifty kilograms);
• if fatigue appears in the legs or abs, the load immediately automatically moves to other muscles;
• It can be used by both physically weak people and professional athletes;
• the exercise machine is gentle on the cardiovascular system and back;
• hand movements during training contribute to proper breathing, which means shortness of breath does not occur;
• sick people can also exercise on it;
• the simulator is very strong, but at the same time it weighs little and is very compact;
• due to continuous loads during classes, seven minutes of exercise on it successfully replaces a whole hour;
• the simulator is quiet and safe;
• has no age restrictions;
• does not put a shock load on the spine, legs and arms, but at the same time perfectly develops the joints;
• in order to unfold or fold the device, you will need only twenty seconds;
• you can take it with you outdoors;
• The rhythm of movements during classes normalizes the mental state of the student, eliminates stress and stabilizes sleep.

Diet

Regular exercise and a low-calorie diet - and the desired result is guaranteed. To achieve the goal, you need to limit flour and sweets. In addition, take into account the advice of nutritionists:

• drink 2 liters of still water during the day;
• exclude alcoholic and carbonated drinks;
• eat small portions at least 3 times a day;
• limit salt;
• add spices to your food that help burn fat.

In combination with a special diet, the weight loss process will become more effective. In addition, proper nutrition and regular exercise activate the metabolism and, accordingly, get rid of waste and toxins. This cleansing has a beneficial effect on the renewal and rejuvenation of the body.

In just a few days you will feel a surge of strength and the body’s endurance will increase. This is exactly what those who adhered to the diet and chose the Dolinov simulator for their training claim. Reviews confirm that regular exercise for a month helped get rid of 7 to 10 kg. Good results for losing weight at home. Is not it? What is the cost of such an effective and useful simulator?

Effective exercises on the Dolinova simulator

The device offers a wide variety of exercise variations; they can be combined and combined with each other in completely different ways. However, there are a number of the most effective elements that allow you to achieve stunning results in the shortest possible time:

• First exercise: you need to secure the simulator according to the instructions. With the leg free from the loops, you need to take a step and bring your arms together. The most important thing in this exercise is perfectly tensioned loops.
• This physical element will help develop the abdominal muscles: you need to lie on your back, put your feet against the wall, insert them into the loops, which are shorter; the long ones need to be held in your hands. It is recommended to bend your legs at the knees and keep your hands close. The body must be raised and lowered using twisting movements.
• The practitioner lies on his left/right side, with his head against the wall. In the loops that are longer, the lower limbs are attached, while the short loops are for the arms. Now the leg that is located below needs to be slightly bent at the knee. In this position, swings of the legs are carried out, it must be done on each side.
• The effectiveness of a complex of sports activities increases significantly if you perform a popular exercise called “Bicycle”. A person lies down on the floor, his head is against the wall, large loops are put on his legs, small ones need to be taken in his hands.

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):

• leg lift;
• running with straight legs;
• "bike".

Exercises for the “Lose Weight” simulator
Actually, this is the main advantage of the device - you can experiment and select exercises yourself. These could be, for example, the following.

1. On the side . Lie on your right side and then lift your left leg. Then vice versa.
2. With weights . Place one leg in the loop, and attach a weight (a bag filled with sand, or, say, a dumbbell) to the other end of the rope.
3. On the back . This can be either a traditional “bicycle” or simultaneous flexion/extension of the legs.
4. With your back to the rope machine . Place one loop on your hands, and two loops on one leg. Spread your arms to the sides, then connect (in front or at the top), moving your leg back.
5. On the stomach . Lie on your stomach and alternately lift your right leg and left arm. Then vice versa. An alternative option is to lift both legs at the same time.

When performing exercises, try to adhere to several rules.

1. You need to sit straight, without excessive muscle tension. You should also not bend too much. The body should be relaxed and in as natural a position as possible.
2. The pace should slow down/increase approximately every 3 minutes.
3. You cannot transfer the weight of your body to your arms in order to facilitate exercise.
4. Breathing needs to be controlled. If you feel tired, rest for 1-2 minutes.
5. You need to exercise with the exercise machine (charmingly!) in sneakers and comfortable clothes.

“Lose Weight” simulator and nutrition
It is recommended to start training with a few minutes, repeating them three times a week. Soon, the exercise time can be increased (by 2-3 minutes each time; up to 40 minutes if increased load is required).

Indications for use

A lot of different devices for carrying out physical activities can lead to various injuries, exacerbation of existing diseases, and also cause a rapid heart rate and sudden jumps in blood pressure. To avoid adverse consequences, you need to familiarize yourself with the contraindications that the Dolinov simulator has:

• The author advises not to start training if you have problems with the digestive system, which are accompanied by regular pain in the abdominal cavity;
• Exercises for malignant tumors are prohibited;

• Serious damage to the musculoskeletal system, the spinal zone, is a taboo for performing exercises on the Dolinova simulator;
• During pregnancy, you should avoid exercising;
• If there are disturbances in the functioning of the nervous system, then exercises are contraindicated.

You should definitely visit a doctor before starting physical exercises. Only a competent specialist will be able to prescribe the necessary diagnostics, select a set of exercises and determine how necessary training on the Dolinov simulator is.

DETAILS: Cure for joint and muscle pain

The device helps fight scoliosis.

There are no restrictions on training with the simulator: neither weight nor age. Restrictions can only be prescribed individually by a doctor, according to the clinical picture of the disease. In the first days after surgery to treat joints, any activity is prohibited, including on the Dolinov simulator. Pregnant women are better off not taking risks with such exercise and limit themselves to long walks.

Like any simulator, Master Slimmer has its contraindications. It is not recommended for use:

• people with diseases or injuries of the spine and musculoskeletal system;
• persons with problems with the gastrointestinal tract;
• those who have been diagnosed with cancer;
• elderly, especially if the person has heart problems or atherosclerosis;
• pregnant women.

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.

Some useful tips

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.

Universal Trainer by Nikolai Dolinov

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.

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.

How to Make a “Lose Weight” Exercise Machine With Your Own Hands

All, using inexpensive components and materials, you have made a convenient rope trainer

for weight loss.

Materials and equipment

Installation of the simulator begins with the selection of the necessary tools and components:

• Electric drill, 8 mm thick drill bit, metal hacksaw.
• Three hooks with a cross-section of 8 mm with half rings at the ends.
• 3 plastic dowels.
• High-strength synthetic rope with a smooth surface, 10 mm cross-section, 8 m long.
• Synthetic belt 30–40 mm wide, 3 m long.
• Three carabiners with 35–40 mm rings.
• PP pipe with an internal cross-section of 20 mm, length 0.5 m.

You can purchase all the necessary elements at your nearest building materials store.

Having figured out how to make a “Lose Weight” exercise machine with your own hands, the video instructions will allow you to avoid mistakes when installing it:

• the simulator is placed near a door frame or wall;
• a hole for inserting hooks (8 mm) is created at a distance of 10 cm, 1 m and 2.3 m from the floor;
• after inserting dowels with hooks, 2 ropes are attached;
• The tensioning mechanism must withstand a load of up to 70 kg, and the maximum user weight is 200 kg.
• It is recommended to make covers for the barbell from foam material so as not to rub your legs during exercise.