How to replace dumbbells at home	Description
Books	Surely everyone has books of some kind at home. They can be used in place of dumbbells. Choose better books with a lot of weight. This option is suitable if you want to do at home: dumbbell bench press; dumbbell lunges; dumbbell layout.
Imitation of dumbbells from plastic bottles, buckets from mayonnaise	You can fill the buckets with sand, close them with a lid and insert a tube between them. These will be the simulated dumbbells - the weight can be adjusted by changing the amount of sand. You can also make dumbbells from bottles. To do this, you just need to fill them with water or sand. If it is inconvenient to hold bottles in your hands, you can also make "dumbbells" from them.
Bricks	Not a bad replacement, but you need to consider - they are inconvenient to hold in your hands. In addition, bricks can crumble, dust. If the girl's weight is too large, then the bricks can be broken in two, all the more so it is more convenient to hold them this way.
Ankle weights	Using conventional leg weights - will in a great way carry out a workout with a load on the arms. The principle of their use is no different - weights only need to be put on your hands, and then they perform the necessary movements, for example, as you usually do dumbbell routing only without the equipment itself.

How to replace dumbbells is a common question for people who try to exercise at home without going to the gym. Not everyone can buy dumbbells, since high-quality equipment is quite expensive and it is not a fact that after a week it will not just gather dust somewhere in the corner. Therefore, it is necessary to look for options for replacing this inventory.

There are several basic ways to replace dumbbells that will not negatively affect the quality of your workouts.

Use of improvised means

As an alternative to dumbbells, the following are suitable:

• books;
• bricks;
• ankle weights.

You can use any items that are comfortable to hold in your hands and have sufficient weight. Exercises such as dumbbell presses or dumbbell lunges can also be performed using bricks. Weights are also suitable, because they can simply be put on your hands, thereby increasing the load on them.

The simplest substitute

The use of plastic bottles of volume:

• 0.5 l;
• 1.5 l;

They must be filled with water / sand. It should be borne in mind that the filler in the form of water will be lighter than sand. Wet sand is the most difficult option. To make your workout a joy, you can fill the bottles with colored salt.

You need to use all the same plastic bottles however, in this case, you need to show a little imagination and build improvised dumbbells.

1. Connect the two bottles by fastening them together with the caps. You can use absolutely any fastener. You just need to press the covers together and fix them in this position with rivets, a bolt with a nut, and self-tapping screws.
2. Cut two bottles into thirds (bottom, middle, neck). Connect the bottom to the neck and fill the resulting container with sand. Take two small sticks, wrap the center of the bottles around them. Fasten all the details together to form "dumbbells".
3. Heat a closed bottle over a fire (middle). Under the influence of high temperature, it will begin to shrink. The bottle must be rotated regularly to shape it to the desired shape. As a result, the bottom and neck of the bottle should remain in the same state, and the middle should shrink (it will act as a handle).

Heavy dumbbells from buckets

If the weight of the bottles does not become obsolete, you can build "dumbbells" using mayonnaise buckets. They must be filled in:

• sand;
• cement;
• water;
• alabaster.

The filler can be any - it all depends on the desired weight. You need to insert a pipe, a stick into the bucket. Put the second filled bucket on the other end of the pipe. One bucket of cement will weigh approximately 7 kg.

You can find a huge number of options for replacing dumbbells at home. The methods presented in the article are considered the simplest and most popular. They allow you to perform or bench press, while going to the gym or buying professional equipment is not necessary.

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

How to replace dumbbells

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

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

True, it should be borne in mind that the tool is not universal, tk. it is not particularly convenient to hold a book or even several in your hand during training and at the same time try to perform squats, bends, turns, etc. Therefore, we have to dwell on small options. And the benefits of such are not so much.

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

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

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

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

What to consider

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

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

OK.
I once wrote my review here about Gillian.
Now I'll roll the sheet

First and foremost.
Any activity is good.
Gillian's programs are as good as others, and she herself is a very motivating and positive person. So if you do it, it will be useful.

Now about the problems.

Gillian's task (like any body trainer) is to sell her program.
Unfortunately, this imposes limitations that lead to disadvantages.
For example, like this:

1. HITCH
To sell the program, it would be good to make it as short as possible (20 minutes a day! And you are a star!)
For this, Gillian sacrifices a hitch.
After training, she immediately throws herself on the floor for stretching.
But you don't need to rush.
You should definitely cool down.
What it is? This is when, at the end of the workout, you do not stop moving until the pulse returns to normal.

At you, as a beginner, the pulse will at first most likely just vomit above the roof.
Keep moving (walking around the room, waving your arms, etc.) until your heart is calm.
why? Because your heart continues to pump blood at a high pulse, and your muscles stop working and say, "No thanks, we don't need more."
This is bad for the heart.
I would have lengthened the WARM-UP, but this is at your discretion.

2. TECHNOLOGY
The tele-training format does not allow dwelling on the technique in detail. Therefore, the DM does not.
See for yourself the principles correct execution basic exercises on UT, for example.
- squats
- outfalls
-push ups
How to hold the lower back, neck, head ...
(if there is interest, I will send links to an accessible analysis of the technique of these exercises with pictures)

3. COMPLEXITY
For sales, the program should be somehow more fun than the usual one. morning exercises.
And although there is nothing more effective than the usual base (squats, lunges, push-ups, pull-ups), for popularity this base must be hung with a "bow". Sometimes this is at the expense of ease of implementation.
Gillian's program includes lunges with dumbbell arm movements.
It is almost impossible for a beginner to simply make attacks technically.
If you also wave your hands while doing this ...

Do not step forward (backward) lunges.
Replace them with a split squat (aka static lunge, aka Bulgarian squat, aka split = squat).

That is, for a lunge, you do not step forward, but occupy a starting position, initially already in the form of a lunge (the knee of one leg is on the floor, the other leg is bent in front at 90 degrees, the legs are not on this line, but shoulder-width apart. The back is straight. You are rise and fall strictly up and down the required number of repetitions, then change your leg.
this way you will maintain the correct position of the legs and body
Otherwise, when you step forward, you will be stormy due to weak muscles, you will lose technique and everything will end with a sore knee.

• How to pump up?
• What do you need to do to lose weight?
• How to form an attractive and slim figure?

Exceptionally heavy and painstaking physical work! Alas, there is simply no other way for this.

Effective are basic exercises where multiple joints are involved and muscle groups... One of those. Although it is neglected by some, it is considered one of the best in terms of its effectiveness, not only for pumping legs, but also for the entire torso.

Squat - universal exercise equally necessary for men and

There are entire squat training systems. And, indeed, they work. With this exercise, you can speed up your metabolism by speeding up the body's metabolism. It is versatile and equally well suited for both weight loss and a set. muscle mass.

Barbell squats have the following benefits:

• Includes most of the muscle groups in the work - the thighs, buttocks, arms, large muscles on the back.
• Differs in versatility, suitable for both gaining muscle mass and drying.
• The movement is physiologically correct, therefore nervous system sends powerful impulses.
• Has a positive effect on cardiovascular system, increases the depth of breathing.
• Raises metabolism to a higher quality level.

However, there are situations where some are asking questions:

• What can replace the barbell squat?
• Whether there is a alternative exercises that are just as effective?
• Or a set of exercises with high level performance?

Before answering these questions, let's look at the reasons why people are asking the question - how to replace squats?

• There is no opportunity to visit the gym.
• There is no equipment for high-quality and correct training- there is no bar, power frame, safety stands, etc.
• The presence of certain injuries is limiting.
• Lack of training experience.
• Age restrictions.
• Pathologies - discomfort in the lower back and other parts of the spine, discomfort and other painful sensations.
• Moral and physical rest is required from the exercise.

Based on this, what can replace squats? Alas, there is no full-fledged alternative to squats. You should not entertain yourself with the illusion that having chosen the right set of exercises, it can be compared to a squat.

Of course, there will be some sense and progress from other exercises, but it is not entirely correct to put them on the same level with squats by all criteria.

So when asked about replacing the barbell squat. The answer is - squats with another object similar to the barbell. But, you need to look for alternatives, which, fortunately, are enough in order to continue training further.

Why is there a question of replacing squats with alternative exercises?

After analyzing this issue, you can come to certain statistics. The main reason for replacing exercise is health problems. Moreover, in most cases, they arise due to hard training, and especially when the execution technique is violated.

The most common injuries are lower back, shoulder and elbow joint as well as knees. Most of the injuries sustained are the fault of the trainee.

• Why it happens? The point is the accumulative nature of the injuries.

Alas, many train on the "progressive load" principle. This means that they try to take every workout. more weight... At the same time, there can be no talk of any "unloading" days for working with small and medium weights.

Our joints and ligaments do not have titanium strength and, under the influence of constant load, begin to inflame. As a result, the joints and muscles cannot withstand the load and begin to "break".

Also, many do not think about proper nutrition, warm-up, cool-down, technical training and other related things. Our muscles and joints are not designed for a heavy load and if they are constantly used to the maximum possible limits, then they begin to malfunction.

What exercises can replace squats?

Faced with certain problems, people start looking for an alternative. Let's try to figure out what exercises can replace the squat with a barbell in order to get the desired effect from training.

As mentioned above, there is no such exercise that can fully replace squats. That's why, to achieve maximum results, it is necessary to select a whole range of exercises. It all depends on the goals and objectives, as well as on the condition and health of the athlete.

Do you want to improve your figure and health, while not harming your spine and joints? Get my Free Fitness Fitness Content at gym or at home and find out how to train right!

They are suitable for both beginners and “advanced” fitness fans 🙂

Alternative Barbell Squat Exercises:

1. . Due to the different arrangement of the bar, the emphasis of the load on the quads is shifted, and pressure is also relieved from the lower back, moving more to abdominal muscles... Alternatively not suitable for injured athletes. Instead of a barbell, you can use a pancake or weight.
2. Squat with dumbbells. Has many variations and is slightly underestimated in the sports environment. After all, everyone is used to squatting with a barbell. But, this exercise can work out quads and glutes well.
3. Squats with weights on the belt. The weight is hung on a special belt that is used for push-ups and pull-ups. It can be either an athletic pancake, or a dumbbell or kettlebell. The weight is in the front, so all the load from the back is removed and the legs work to a greater extent.
4. Lunges. You can execute or. The second option is preferable as it relieves stress from the knees. However, despite the complexity of the exercise, it cannot be used as the main one. But for the additional - just right.
5. . Of course, this exercise does not pump your legs so well, but it uses them. In particular classic deadlift on bent legs for minimal impact on the knees. A variation of the deadlift will work well on the back of the thigh and buttocks. The movements are somewhat similar to squats, in addition, it is also basic. polyarticular exercise that loads the whole body.
6. Stationary using a trap bar. This accessory has recently appeared in sports, but its main task is to redistribute the load. Due to what deadlift the biomechanics of the movement has become similar to the classic squat with a barbell on the shoulders. However, there is a drawback - not all halls have this equipment.
7. . Although the exercise is quite difficult to perform, it does not create a vertical load on the back. Even if you work with weights. The exercise, although difficult, has a good effect on the development of the hips. But without stressing the back, squatting on one leg puts stress on the knees. Therefore, it is better to run the light version. For example, with support.
8. . They allow you to work out the quadriceps with high quality, while removing the axial load from the back. After all, you don't need to hold on your shoulders heavy weight... The trajectory along which the movement takes place is safe and excludes the back from work.
9. Leg press. A good alternative to squats, as due to the different setting of the legs it helps to emphasize both the quads and the buttocks. Relieves stress from the back and is quite gentle on the knees. A good counterpart to squats with different variations.
10. Trainers. These include extension, flexion and extension of the legs, as well as their counterparts. They help to work out certain muscle fibers legs.

This list is rather exhaustive than replacing squats for a girl and a guy in various situations. A combination of these exercises will help you work your legs pretty well without using the classic barbell squat.

It is better to use the advice of an experienced trainer who will help you to correctly form training program... And in case of health problems, a sports doctor will be the best assistant.

How to replace squats if your knees hurt?

One of the most common injuries in sports is kneecap injury. This problem affects absolutely all athletes, from runners to bodybuilders.

Every day our knee joints are stressed when walking, especially in people with overweight... With each incorrectly performed exercise on the legs, the knees take on the entire blow. And, it doesn’t add “health” to them.

But , when there are problems, the question arises, how to replace squats with a barbell if your knee hurts? Alas, the list of exercises will be modest and limited.

Let's face it - the knee is one of those joints that, when pumping the legs, are necessarily involved in the work. Therefore, there are no leg exercises in which the knee joint does not take any part.

In case of injuries, the best solution for joints and ligaments is rest. If you are looking for an alternative exercise for a knee injury, we strongly recommend that you consult a competent professional. Only after assessing their condition, you can start training. Since the knees are very difficult to restore, but damage is easy.

Preferred Exercises:

• Squats with a barbell on the chest / with a weight on the belt;
• Hack squat;
• Leg press;
• Breeding legs to the sides in the simulator;
• Deadlift.

At the same time, the weight is significantly reduced, the technique of execution must be flawless and controlled, and the number of repetitions should not be more than 15-20. But, in some situations, it is better to completely abandon the load and take up treatment.

Therefore, with arthrosis knee joint, various injuries and other problems do not need to consult with a coach, do not look on the Internet in search of super-programs, but go to a sports doctor!

How to replace barbell squats if your back hurts?

With injuries and injuries to the back, legs can be trained, but this must be done carefully and wisely. Everything will depend on the degree of injury of the athlete:

• If the lower back hurts, then it is better to give up deadlifts.
• in no case should you choose alternative exercises. The working complex should consist of those exercises that do not give an axial load on the spine.
• With a back injury, it is much easier to pick up exercises. After all, the quadriceps and biceps of the thigh fully retain their functionality and can be loaded as much as possible. It is enough just to remove the axial load on the spine. Under these conditions, you can effectively load your legs.

How to avoid knee and back injuries?

The most correct and correct decision is to build training correctly from the beginning. Many do not want to contact competent specialists, to understand the technique of performing exercises, they work according to the principle “the more the better” and all this ultimately leads to very deplorable results.

Let's look at the main points that will help you avoid unpleasant situations and keep the joints working:

Correct exercise technique

Often in the hall you can see how some people work with a lot of weight, but at the same time their technique, to put it mildly, is “lame”:

• In the deadlift, the lower back bends, in the squat, the knees go inward or outward - all this creates an enormous load on the joints and spine.
• And if you still work with a lot of weight, then the load increases not on the muscles, but on the ligaments and joints. This is fraught with injury.
• Therefore, it is very important to hone your technique by working with weights up to 50% of the maximum limit. Even if it seems like you can lift more, you still shouldn't do it until you have good technique.

Correctly and competently draw up a training plan

Many try to take on more and more weight each workout. Trying to set a record every time. But, did you think that the ligaments and joints do not have time to recover? They need rest too!

And for this, it is necessary either to completely exclude training, or to introduce periodization, i.e. create fasting weeks. This means that sometimes you need to work with lighter weights for more reps, lowering the training volume.

Proper nutrition

Carbohydrates and protein nourish our muscles, but they are not suitable for joints and ligaments, and they also need restorative material in the form of collagen and “healthy” fats.

For prevention, you can use supplements based on glucosamine and chondroitin. After all, it is easier to prevent than to treat them later.

Quite often, in the comments to the workouts, they ask the question: "What can replace the dumbbells?" Everyone has their own reasons, someone simply cannot allocate funds from the budget for sports equipment, someone is not yet sure that in a week the dumbbells will not go to gather dust on the mezzanine. Be that as it may, we tried to help both those and others to solve this issue and selected for those interested the most different variants.

We take plastic bottles of the required volume (0.5 l, 1 l, 1.5 l, 2 l) and fill with water and / or sand. Water bottles will be lighter than sand bottles. Wet sand bottles will be even heavier.

One of the interesting ideas seemed to be filling the bottles with tinted salt. Sport should be a joy! 🙂

Pros: quickly

Minuses: uncomfortable to hold

Option two, with fiction

It also needs bottles, water and / or sand. But now, in order to be comfortable to hold, you need to work a little.

On the Internet, you can find a variety of ideas for the implementation of the goal. We have tried to collect them for you.

1. Connecting whole bottles by connecting caps:

You need to take two bottles and connect their caps to each other with any fasteners available at home. The photo shows the rivets, but you can use the nuts and bolts to firmly press the covers together.

2. More graceful dumbbells made of bottles, electrical tape and wooden or plastic sticks. What needs to be done can be seen in the picture:

3. Changing the shape of the bottle with fire. We heat the plastic over the fire in the place where you want to change the shape. It is imperative to constantly rotate the bottle for uniform sagging on all sides.

How this is done can be clearly seen in the video:

4. Lacks weight? Then an option for the most desperate. Dumbbells made of plastic buckets and cement!

You will need 4 buckets of mayonnaise, 2 metal / strong plastic pipes or wooden sticks, cement, sand, water (for mortar) and alabaster if you want to speed up the drying process of cement, which dries in its pure form for almost a month. And here's a beauty of about 7 kg you will get:

Pros: quite convenient options

Minuses: have to work hard

Option three, unusual

And who said that ordinary dumbbells need to be replaced with dumbbells from scrap materials? In fitness, the main role of dumbbells is to load your arms, add weight to them. This very weight can be added with the help of weights, which are easy to sew on your own. In doing so, you will also be able to regulate their weight.

I think that craftswomen who own the art of sewing will easily understand the device of weights and will be able to make their own kind. As a tip: when you fill them with sand, it is better to put it in bags first, it will be much more practical, otherwise, over time, the sand may start to wake up. And, by the way, in the pockets of such weighting materials, you can put not only sand, but also all kinds of "weights" - metal trifles that will help increase the weight of the weighting materials.

Pros: comfortable and unusual

Minuses: sewing skills are needed, quite an unusual option