As promised hackwire, here is how I anchor to the door..




This is the knot on the anchor straps. A simple knot, nothing special.. its purpose is to make the end bigger than the space between the door and the door frame so the anchor does not slip through.

Here is how to put it on.



I'll be pulling the the straps from the side where the door close, thus all the force from the pulling is spread onto the side frame instead of just on the door latch/knob if I were to pull from the other side.

Once you put the anchor on top, pull the door to close. Then pull the anchor tight until you feel the knot is stuck on the other side.

Here is a picture of how the knot on the anchor get stuck and stop the anchor from slipping through.



Well that's about it. By the way, using separate anchor for each suspension straps and setting them up at about shoulder width apart allow the row/pull up exercise to mimick real pull up better as when you lean back, the hand is straighten at shoulder width apart. If using one anchor only, the hands will be close together as the handles are pulled until it is side by side.. Thus pull up becomes more like rowing.

On another note, here is a picture of my Bulgarian bag.

mareno, nice explanation and image too. i think you may improvised one the anchoring due to the fact that in theory i think you are goin to apply a lot of forces on the door behind as well. Due to your strength which i presume you are, do you go all the way when pulling it? Reason is because sub consciously you will worry about bringing the whole door down. I think you may try to get a industrial hook or tie-down to a concrete wall which provide a secondary anchor to have the force distributed to the concrete wall and partly to the door frame.

Your bulgarian bag is made from a motor tube right? how many KG is that?

time to realise all those barbells and dumbbells are just weight.

Was thinking of that too.. but not an option for me, as still renting and the agent and landlord are really against any drilling. So I do mellow down the workout when doing it indoor. I only go all out when outdoor (anchor to top of swing sets) as that is when I do my full workout. At home more of active recovery (except sometimes when getting pump up already, I still go all out too).

For the bag I use scrambler motor tube.. but actually not big enough.. so I just fill an extra portion of the tube and stick it to the main. That's why if you look closely you can see lots of blue duct tape holding those two together. Weight about 5 kilos.

The strap exercise , do u know the name for it? Want to find in tube. The tyre bag ang mor use is made of small tractor tube about 25 kg. have any of u tested the cement medicine ball?

just search for "Suspension trainer or TRX exercise/workout" in youtube.

Hey guys, a little bit off topic.

I'm thinking of getting a boxing bag for my home gym, anyone knows any shops selling boxing/kickboxing stuff around KL/Selangor and how much will it cost?

Thanks!

since im host. i think there's one martial art shop in jalan pasar that sell a lot of stuff. there's a martial art thread in hobby side. u may find some answer there.

Thanks man. On another note, Weider (Sunway Pyramid) is having sales on their home-gym. Not sure how much the price difference is though, just saw the poster outside a couple of days ago.

if u're near sunway, check out sports direct, i think i saw a boxing bag hanging there somewhere..

i did some research on TRX strap and this my own opinion.. the exercise look like very simple and doesn't require the strap at all. most of exercise is like duplication or basically you could just do it on any object too. push up or dumb bell etc..

maybe it's useful if you are stuck in a jungle like the founder of TRX who got the idea from when they are in the remote area like rocky mountain or jungle.
And it's practical if you are always in a hotel room or renting a small room with someone.

Other than this, just get out from the house or use any thing that can be turn into a routine or workout system with creative will do. I think i skip this one for now until when the day comes i am require to be in Call of Duty.

Agree with you hackwire that most of the exercise using suspension strap can be done without using one or using other things you normally find at the gym.

However, for me it is still practical even though I don't always go to hotels or jungle. At home, I can't put barbell and dumbells when I can easily reach without posing a risk to my 3 small children. But I guess most importantly is that I prefer bodyweight exercise. However I can't do pull ups at all before. Thus, I got the rope/straps and it helps me play with leverage in working up to full pull ups. And now after about 1-2 month I'm halfway there... hehehe.

But yeah, it is not a necessity to have the straps (except for the pull ups for me), it is more of a convenience to have as an aid to my workout routine.

great for those like u who have restrictions since your kids may get injured , i agree with u on this as dumb bell weight can crush a kid finger.

i just made my own bulgarian bag with a lorry tyre tube which i bought second hand for rm 16. a new one cost at rm 55.

Used to have them laying around and my kid almost crush his foot. So, now my benchpress mini gym, barbell, ezy bar and dumbbell are all in the store now, tuck away from the kids. Would make me some money if I sell them now. But I figure better keep it for later use. As with steel prices going up, it would cause heaps more to repurchase later.

By the way, what's the weight of your bulgarian bag? Must be quite heavy as you used lorry tube. Post a picture of it hackwire.

hi mareno, i just finished my second bulgarian bag just now. very tired now to take picture. i try to snap it on monday and post it here. the first one i made is around 7KG . I was skeptical at first because i can't swing heavy stuff. LAter my energy start to improve in just few days and it's kinda lighter by the day. So i went to get another tube this morning and make it heavier to 10KG. The 7KG is very nice for conditioning since i am able to swing 360 degree due to light weight. No point to do it if its heavy as it defeat the purpose. The 10KG is pretty heavy for me to swing and im aware of the injury it could cause to the spine since i don't have muscle around my waist and chest yet. So i just use 10KG for building arm muscle .

The whole cost of it

1) Tube @ RM 8
2) small Sand - 20KG @ RM 4.50
3) Cable Wire - 5pcs @ RM 1
4) Tape @ 2

Total Cost = RM 15.50

And guess what, it's better to have 2 to 3 bulgarian tyre bag like this at home since it serves quite a different function of workout. Imagine if one has to buy original bags in different sizes.

This post has been edited by hackwire: Nov 5 2011, 02:54 PM

as promised, here's the bulgarian bag 2 different weight. 7KG and 10KG

Fuhh.. red handle.. striking man.. good job hackwire. The sand I collected is damp now. Hopefully once the weather is finer, the sand is dry and I'll make the heavier bag.

Damn jealous looking at the Bulgarian bags.

On another note, recently purchased a multi-gym from Weider for my house. They're delivering it tomorrow! Can't wait.

what? owner of a brand new multi gym is jealous of someone who made their own DIY bulgarian bags?

haha. make sure u post your pic. i saw one of this upside down machine in Aibi MidValley which is able to rotate for 180 degree down and it cost almost to RM 2K. anyway, i thought my second project will be the pull up bar but than i saw this Max Pull Up Bar in Fitness Concept for the Door Frame only cost around RM 84 which is very cheap than later i found my park already have the pull up bar which doesn't burn my pocket and i scrapped it. Probably my next project will be either medicine ball and homemade kettlebell.

But this bulgarian bag can be toss up just like medicine ball too. very fun working out with bulgarian bag.