Weights used to increase strength and fitness can be made from items you have at home. Cans of milk, canned food and a variety of other everyday items can help you stay in shape. So, save your money and at the same time keep your body in shape!
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Method 1 of 3: Creating Light Weights
Step 1. Use jerry cans of milk
Fill a clean plastic jerry can with water, sand, stone, or concrete. Make sure the jerry can have a handle; You will use this tool to complete your reps of the exercise. Use the handles to raise and lower the jerry can as you would with hand weights or dumbbells.
With hand weights from jerry cans of milk, you can do bicep curls, triceps exercises, and shoulder raises
Step 2. Remove the canned food
Canned food that fits in your hand can be used as a simple hand weight. This is especially good if you are starting out and trying to build muscle slowly. Use larger cans to serve as heavier weights or a medicine ball.
Step 3. Make dumbbells from plastic water bottles
Instead of recycling water and soda bottles, refill them with water, or put gravel or sand in them instead. When filling the bottle, make sure to weigh it so that it weighs the same for each hand. Lift the bottle as you would lift dumbbells.
Step 4. Make arm weights with a water bottle
Instead of using this bottle for hand weights, this is done by attaching several bottles to your arm like weights attached to the wrist. Before you attach the bottle to the sleeve, fill it with sand. For heavier weights, add water after you have filled the bottle with sand.
When the bottle is full, wrap the plastic bottle around your forearm with tape. The tape doesn't touch your skin; but just touching the bottles to attach them to the arm together. You can also use duct tape, but don't let it touch your skin. Secure the bottle tightly so it doesn't slip off your arm
Step 5. Make a weight training ball out of a basketball
Take an old basketball and punch a hole into one of the black stripes. The hole must be large enough to insert the ballast material. Place the funnel in the hole and fill it with sand or gravel until you get to the desired weight. Use a bicycle tire patch kit to seal the hole. You can also use duct tape if you don't have a tire patch kit. This converted ball can now be used like a training ball.
Step 6. Make wrist weights from socks
Fill a clean sock with dry seeds. Or, use pebbles or small craft stones to make them heavier. Sew or glue the open end of the sock to seal it. Then, join and sew the ends together, or sew adhesive fabric on both ends so you can open them easily.
- Use a scale to adjust the weight. Fill the sock as desired by weight, then trim off the remaining fabric. If you want to make a heavier weight but the material won't fit, use a larger sock.
- When choosing socks, make sure to choose socks that are long enough to wrap around your waist. If the sock is too long, fill it until it can wrap around your wrist, then trim off the remaining fabric before closing the hem.
Step 7. Use packets of rice or beans
This pack is great for mini-sized loads if you're a beginner. You can use it straight from the grocery cupboard to do bicep curls and other small lifting moves.
Step 8. Cut the bicycle inner tube into hand weights
Take the inner tube of the bicycle and cut it to the same length. Secure one end of the tire with duct tape, then fill the tire with sand. Cover the other end with duct tape. You can leave the tire flat or bend it in a circle until the ends touch each other and tape the ends together.
This is a great way to make weights of different sizes. Start with 0.5 or 1.5 kg. You can also try making a weight of 2.2 kg or even 3.6 kg. Use a scale to weigh it before you close it
Step 9. Make a weight vest
Get a fishing vest or a vest that has several small pockets. Fill a plastic bag with sand or concrete and put it in all pockets. You can run, do pull ups, push ups, or walk while wearing a weight vest.
Step 10. Use a paint can
Hold the paint can in your hand by holding the handle. Most paint cans are slightly heavier than plastic bottles or food cans, so you can use them to build muscle. The handles allow you to use the can like dumbbells.
You can also use a paint can as a kettlebell
Method 2 of 3: Creating Heavy Weights
Step 1. Use an 18.9 liter bucket
Fill an 18.9 liter bucket with sand, rocks, concrete or even water. Use the bucket to do curls or attach two buckets to an iron bar or plank and use it as a bench press.
Step 2. Make a barbell with a water bottle
Take 2 packages containing 6 bottles of water each and attach them with duct tape symmetrically to a metal rod that you can easily hold. This barbell is suitable for exercises that require a barbell, such as lifts and press exercises.
- If 2 packs of bottles are too heavy, don't use a half-filled bottle. The half-full bottle will shake and shake the iron rod. Instead, use full-filled bottles that have been unpacked by reducing the number of bottles.
- If 2 packs are too light, use four or six packs of bottles attached to iron rods. Or, attach bottles unpacked from their packages to each end of the iron rod. First, line them horizontally along the iron bars side by side, then stack them on top of the other bottles. Be sure to leave plenty of room for your hand grip on the iron bar with a wide and narrow grip.
- Bottle attachments must be functional. Make loops horizontally, vertically, and diagonally to wrap the package onto the iron rod.
Step 3. Look for used tires that are around the yard
Tires are used in many bodybuilding workouts and routines. You can add extra weight to your regular tires when you do your workout, or you can go to the junkyard and look for tractor tires. Flipping the tire and tying a rope around the tire to pull it backwards are two ways you can use the tire as a weight.
Step 4. Make a stir tube
The stir tube is a long plastic tube filled with about 18 liters of water. The benefit of the exercise comes from the shaking and unevenness of the water, which means you have to use your muscles as you try to keep the water in balance as the water flows from one end of the tube to the other. You can make your own stir tube with PVC pipe. The pipe should be about 4 inches (10 cm) in diameter and 2.7 to 3 meters long. Put a cap on one end, then fill half the pipe with water. Close the other end.
Step 5. Use clothing bags to make sandbags
A sandbag is similar to a stir tube in that it is an unstable, constantly moving weight that requires you to engage more muscles. To make a sandbag, fill a 19 or 22.7 liter plastic freezer bag with sand. The sandbag will weigh about 22.6 or 27.2 kg. Make it with 2 plastic bags so they don't break, then seal the ends with masking tape. Put the plastic bag in a clothing bag. Zipper the bag, and you're ready to practice!
- An alternative way to make sandbags is to use an army backpack or an old canvas laundry bag. Use a plastic trash bag to fill with gravel. You can load it with a weight of 4, 5, 9, or 11 kilograms. Fill 5 or 6 bags with gravel, and seal tightly with duct tape. Add the bags to the bag until it reaches the weight you want.
- Add and subtract the bag of sand or gravel to get different weights. Use a scale to determine how heavy the bag is before you start training, and increase or decrease the weight as desired. If you don't want to change the weight of the load, you can simply add sand or gravel to the bag. You can't lose or gain weight easily if you choose this method.
- Be sure to leave room in the bag so the sand or gravel can move.
- If you're adding a lot of weight, use a sturdy clothing bag.
Method 3 of 3: Making Your Own Kettlebell
Step 1. Use jerry cans of milk or juice
Fill a 2 liter jerrycan or clean plastic bottle with water or sand. Make sure the jerry can have a handle; This is required to complete a kettlebell workout.
Step 2. Use dumbbells and a rope
Another technique for making your own kettlebells is to tie a string at each end of the dumbbell handle. The thicker the strap, the better it will hold your hand. Hold the string in the middle so that the dumbbells hang under your hands evenly. Now you can do swing and press exercises and get the effect of moving kettlebell weights. If you need to adjust the weight, use a different size dumbbell.
Be careful when swinging the dumbbells. It will be easier to swing and float than an actual kettlebell. Be careful not to hit the dumbbells
Step 3. Make a kettlebell from potato sacks
Buy sacks of potatoes, rice, or sugar, which you can buy at the grocery store. Fill the sack with sand until it reaches the desired weight. At the top of the sack, tie a rope hanger to hold your hand. Use string or duct tape to secure the hanger so it doesn't fall off. You can secure the sides and bottom of the sack with duct tape.
You can use this method to make several kettlebells of different weights. Use a scale to measure the weight you put in the sack before tying the top of the sack
Step 4. Use PVC pipe and an old basketball to make a kettlebell
Purchase a 1-inch (2.5 cm) long 60 cm PVC pipe, cover one end with duct tape, and fill it with sand. Close the other end. Place the PVC pipe in the oven at 232 degrees Celsius for 10 minutes. You want the pipe to flex, not melt. You will shape the pipe into a kettlebell handle. Watch the pipe carefully.
- Remove the pipe from the oven, and bend the pipe into a handle, bending the two ends together. Put tape on both ends of the pipe. Dip the pipe in cold water to help harden it.
- Make a slit in the basketball with two grip holes at each end of the pipe. Insert the handle into the ball to make sure that the hole is wide or narrow enough for the grip to be at your desired grip height.
- Make the concrete mix in a separate container, then put the concrete mixture into the ball. Insert the handle at the end. Allow the concrete to harden for two or three days before use.
Warning
- Test your artificial weights carefully before using them in intense training. You'll want to make sure that the tie is secure or that nothing has bounced out or fallen and could injure you.
- If using the barbell as described, make sure there is someone else (a spotter) to ensure your safety. This is especially important when you are doing bench press exercises, because muscle failure can result in your larynx being crushed or something worse.
- Watch out for your homemade kettlebells; If your wrist hurts after (or during) a workout, stop using it and buy a real kettlebell.
- Always consult a doctor or a qualified healthcare professional before starting an exercise program.
