Types of trainers and why. Types of exercise equipment for the gym
We present to your attention the top list of the most popular simulators in the gym. A little about the "heroes" of the top and what are the reasons for their popularity, also read in our article.
10th place
In 10th place is a stepper - a cardio machine that provides a load on the muscles of the legs and buttocks. This simulator, which simulates climbing stairs, is most popular among the female audience. Because, unlike strength training equipment, it helps to make legs slim and toned, without increasing muscle mass.
9th place
The rowing machine is a universal cardio machine that allows you to achieve tangible results in losing weight. During training on this simulator, the load is simultaneously experienced by all the main muscle groups, which contributes to the harmonious development of the body. This is one of the few simulators that, thanks to one exercise, affects most of the muscles in our body. Despite the high productivity of training on the rowing machine, some still avoid it, fearing that it is very difficult to train on it. Therefore, in fact, the ninth place.
8th place
The eighth place in the popularity rating is given to the crossover. This power simulator allows you to train the muscles of the chest, shoulder girdle, back and abs. In this case, the load is distributed only to the muscles we need, the rest remain unused. This simulator is relevant not only for professional athletes and bodybuilders, but also for those who wish to correct their figure.
7th place
Smith machine. This simple design simulator, which is a bench with two racks on which weights are moved, is very popular among bodybuilders and bodybuilders. The secret of his success is safety and good performance. The Smith machine does not just pump up muscles, but increases their mass. The result of training is visible very soon, which, of course, attracts many.
6th place
In 6th place in our ranking is the leg press machine. It is quite popular among both men and women. The secret of his success is simple - this is one of the few strength machines that allows you to work out and seriously pump up your leg muscles.
5th place
In fifth place is the orbitrek (elliptical trainer). And its popularity is well deserved, because it really is the most effective way of cardio training. An elliptical trainer, like no other, allows you to tone the muscles of the whole body. The orbitrek is especially popular among women, as it has a good effect on the muscles of the hips and buttocks. Plus, the pectoral muscles are worked out, as well as the muscles of the arms and shoulders. The popularity of this simulator is also explained by the fact that it does not affect the joints and spine, which means that it allows you to exercise as comfortably as possible.
4th place
Thrust from the top block. Not all men can pull themselves up now. What can we say about girls. Therefore, traction from the upper block (simulating pull-ups) is an indispensable simulator and is available in almost every gym. In addition, the exercises on such a simulator are quite simple and suitable even for complete beginners. Therefore, he earned himself such fame in the gyms.
3rd place
The good old exercise bike opens the top three of the most popular simulators. Yes, he is the least likely to be idle in splendid isolation in fitness rooms. There are good reasons for this: the exercise bike is unusually easy to use, suitable for people of any physical fitness and provides a significant help in maintaining external shape.
2nd place
In 2nd place, as they say, is the classic of the genre - the treadmill! Simplicity and efficiency is what makes the treadmill one of the most popular machines of all time. Running or walking is the most familiar activity for us that we face every day. This is what we can and do. That is why running on a treadmill is easy and comfortable for us. In addition, running at a speed of 8 km / h for 30 minutes will allow us to burn 300 calories, and there is no need to talk about the fruitful effect of such training on the cardiovascular system of our body.
1 place
Hyperextension (tilts through the goat). This trainer is truly indispensable. And woe to the hall that does not have this simple device. Beginners who train on their own often ignore hyperextension. But almost all coaches force their wards to train on it almost every workout. It is understandable. No other exercise is as effective and safe for the back. All exercises that strengthen the back, one way or another, are associated with axial load. And only slopes through the goat do not load your lower back and have practically no contraindications.
As you can see, the top three of our rating includes two cardio machines at once. And this is actually true, because the vast majority of people still come to the gym to lose weight or maintain their physical shape. But weight machines are more popular among professional bodybuilders and serious athletes, of which there are fewer. Therefore, they are given more modest places in our ranking. Free weights with all their diversity, possibilities and availability, while nothing can push from the first step of the pedestal.
In order for the newcomer, inflamed with a thirst for change, not to be confused when he first visits the gym, seeing brutal men and the same brutal simulators, together with the absolute champion of the Republic of Belarus in bodybuilding, we went to the iron abode to draw up instructions for the “first steps” for the neophyte.
Maxim Barma
absolute champion of the Republic of Belarus in bodybuilding 2016 WFF-WBBF
international coach
the shoot place - gym "Zebra"
- It's very easy to spot a beginner in the gym. It is given by the technique of performing exercises. In general, a person who has just come to the gym must first master the technique and only then - build up mass, work on relief and endurance.
Warm up
It is best to start training with 10-15 minutes of cardio (ellipsoid, treadmill, "bike"), then stretch your arms, legs, warm up your muscles and ligaments.
Exercise 1
Training apparatus: power frame
What do we do: squats
Deadlifts, squats, bench presses - in principle, all weightlifting exercises are done on this simulator. Let's start with squats, they will include the gluteal muscles and the muscles of the back of the thigh.
The bar is installed on the racks of the power frame at the required height. You get under the bar and place it on your shoulders. Bring the shoulder blades together, elbows turned forward. Remove the bar from the racks, arching your back at the waist. The head is raised. Lower yourself by bending your knees and pushing your pelvis back.
Exercise 2
Training apparatus: power frame
What do we do: dead (dead) thrust on straight legs
This exercise is suitable for both girls and guys to build the gluteal muscles and muscles of the back of the thigh. Along with deep squats to the floor, deadlifts and lunges are the main classic exercises that give excellent results.
The legs are not wide, the socks are somewhat apart. Without bending your knees, lower the body down and take the barbell. Initially, the back will be slightly rounded, but in the next movement, bend your knees, push your chest forward, while pulling your pelvis back - your back should become straight. Raising the bar, push the buttocks forward at the top point.
Exercise 3
We use: dumbbells
What do we do: lunges
Lunges are a basic classic exercise that works all the muscles from the hip to the knee joint. In general, the more muscles involved in the exercise, the better: the effect will be stronger.
The back is even, we take a step of medium length, we touch the floor with our knees, we get up, we take the next step.
Lunges on the spot are less effective. When you exactly go with dumbbells - it uses the muscles more. In this exercise, the most difficult thing is to maintain coordination and balance, so at first you can do it without dumbbells. Also, to make it easier, you can take a little step to the side, like skiers, to maintain maximum balance.
Exercise 4
Training apparatus for leg press
What do we do: calf raises
When we do standing calf raises, we turn on the calf muscle, make it work, take shape and volume. When we do calf raises while sitting, the soleus muscles work more for us. When your strength is running out, you can do calf raises in the leg press machine - in this case, both soleus and calf muscles work.
We place the feet on the platform, raise the platform up, while the knees are “in the castle”. We get on our toes. The amplitude is short. You can imagine that you are standing on your big toe.
Exercise 5
Training apparatus: graviton
What we do: pull-ups
If your arms aren't strong enough to do pull-ups on your own, this machine will help you simulate them.
We set the weight, for example, 50 kilograms. We kneel on the lower platform, and grab the upper handle holders with our hands. We take out the knees by 1.5-2 centimeters to simulate a horizontal bar. We keep the back straight, raise our head, look at the ceiling, and with two handles at the same time, we pull ourselves up, while the elbows go along the body.
Exercise 6
Training apparatus: crossover
What we do: pull of the horizontal block to the belt with a neutral grip in the set position
This exercise is for the latissimus dorsi. Sit on a bench. Bend your legs at the knees. Grasp the handle of the simulator and pull it to the waist. Push your shoulders back and your chest forward as you contract. Hold for a second while holding the handle against the body.
Exercise 7
Training apparatus: hyperextension
Hyperextension engages the lumbar muscles and improves your appearance: you begin to walk more evenly, do not slouch.
Tighten the gluteal muscles and “break” in the belt through the simulator. Tilt your body down. At the bottom of the trajectory, smoothly, without jerks, lift the body up to a straight line with the legs. Hold for a second in this position and repeat the movement again.
You need to exhale at the moment when the muscle contraction occurs. Those. with any effort, exhalation occurs. In this case, raising the body is harder than lowering it, therefore, we exhale at the top.
Exercise 8
We use: barbell and horizontal bench
What do we do: bench press
This exercise engages the pectoral muscles, triceps and anterior delta.
We are located on the bench, legs slightly under ourselves, emphasis on the heels, chest up, remove the barbell. We lower it to the lower section of the chest, from this position we squeeze the bar up.
Exercise 9
We use: incline bench and dumbbells
What do we do: bench press
We are located on the bench, legs slightly under ourselves, we spread our elbows to the sides and raise our forearms vertically so that the dumbbells are slightly above chest level. Spreading your arms to the sides, lower the dumbbells.
Exercise 11
We use: dumbbells
What we do: alternate bending of the arms with supination while standing
We take dumbbells with a neutral grip, feet shoulder-width apart, knees slightly bent. And we begin to supinate: we turn our hand, while the little finger should be turned to the chest. We work on the biceps.
Hitch
If you came to the gym in order to burn maximum fat, then cardio after a workout should be done from 20 minutes or more.
If active fat burning is not your number one task, then you can finish your strength training with 10-15 minutes of cardio: ellipsoid, treadmill, “bike”.
For help in filming the material, we thank the Zebra gym, which has recently opened on V. Khoruzhey street, 1A, 6th floor (metro station Yakub Kolas, building of the shopping center "Silhouette").
Tel: +375 29 602 62 06
The structure of simulators, as well as their functional features, were considered by us in, which gave rise to a cycle about the purpose of quite specific stations, or rather about what kind of work they are intended to perform. This article, according to the classification proposed earlier, will reveal the topic of the purpose of power simulators in the broadest sense of the word. We will also find out which muscles they load, what they are intended for and what characteristic features all these structures have.
Each simulator, which is quite logical, has its own purpose. It is on the basis of these considerations, for the convenience of presenting the material, that we have divided them into categories, or rather, according to the muscle groups that they are designed to develop. The main aspects to which we will draw your attention will be: the muscles that it loads and its purpose. In this article, we have combined load-bearing and load-bearing structures into one list, since both categories often have their duplicate counterparts, and certainly for the main reason that both categories of simulators are power.
Chest trainers
To train the pectoralis major and minor muscles at different angles, the following simulators are designed:
Press at an angle up. Muscles worked: chest, triceps, anterior delta. The emphasis in the exercise is on working out the upper part of the pectoral muscles. Description: both weight-block and load-bearing simulators can be used as a replacement for the bench press or dumbbells lying at an angle upwards, or as an additional exercise to them, since working on these simulators with large weights does not require the presence of an insurer.
Horizontal press. Muscles worked: chest, triceps, anterior delta. The emphasis in the exercise is on working out the entire volume of the pectoral muscles. Despite the different design, both simulators can be used as a replacement for the bench press or dumbbells lying on a horizontal bench, or as an additional exercise to them, since working on them with large weights does not require the presence of a spotter.
Butterfly (chest machine). Muscles worked: pectoralis major and minor. The emphasis in the exercise is on training the separation of the chest in the center. The differences lie in the fact that the first one has a handle feed lever and involves working with arms bent at the elbows. The second involves the reduction of outstretched arms, and having a combined design, it is adapted for performing exercises on the rear deltas. More on this below.
Pullover. Involved muscles: the main load goes to the pectoral and serratus muscles, the latissimus dorsi and abs take on the additional load. Work in the simulator is safer and does not require the presence of a spotter, which allows beginners to perform the exercise to master the technique. Possesses the lever of giving of handles.
Back trainers
To train back muscles such as the large round, infraspinatus, rhomboid, trapezius and latissimus dorsi, the following simulators are designed at various angles:
Vertical pull. Muscles worked: lats, teres major, rhomboid. The emphasis depends on the grip: the wider it is, the greater the load on the latissimus dorsi, the narrower the grip, the more load the middle part of the back receives. The grip can be not only narrow, medium and wide, but also direct (palms away from you), reverse (palms towards you), parallel, and thrust can be performed to the chest or behind the head. The simulator combined with horizontal traction has the same functions.
Horizontal pull. Muscles worked: lats, trapezius, back extensors. The additional load is taken by the rear delta. The emphasis in the exercise focuses on the lower part of the lats, increasing their growth in thickness. Also, the use of different handles allows you to shift the emphasis of the load with a wide, narrow, parallel, forward and reverse grip.
Vertical pull. Involved muscles: the latissimus dorsi, large round, biceps receive an additional load. The manufacturer focuses on the possibility of alternate traction with one hand. Traction facing the simulator and facing away from the simulator, as well as the design features of the attachment of the handles, allow you to work out the back muscles from different angles.
Gravitron(for pull-ups). Muscles worked: Latissimus dorsi, rhomboid, teres major. The biceps get an extra load. Imitating a horizontal bar for pull-ups, the design has a platform and a counterweight, which help people with an insufficient level of training for independent pull-ups to perform the exercise.
Lever pull. Muscles worked: lats, trapezius, large round. Additional load is received by the rear deltas and biceps. The emphasis of the load focuses on the latissimus dorsi and off the back extensors. Both designs allow for identical work and have a handle feed lever.
Back extensor. Muscles worked: rectus spinalis muscles (extensors). The simulator can be used as a replacement for the "hyperextension" exercise. It is also often used in sports medicine for rehabilitation purposes for the prevention of diseases of the spine. The block frame allows you to vary the load level.
T-bar pull at an angle. Muscles worked: lats, teres major, trapezius, rhomboid. The rear deltas and biceps also receive a load. The simulator allows you to isolate the latissimus dorsi and turn off the extensors of the back. The footrests and chest support fix the body in a stable position, so you can work out the entire back with high quality.
Bent over T-bar row. Muscles worked: lats, teres major, trapezius, rhomboid. The rear deltas and biceps also receive a load. By and large, the simulator allows you to work out the same muscles, but the lack of fixation of the body connects the stabilizer muscles and allows you to independently choose the angle of the body in relation to the horizontal of the floor.
Leg muscle trainers
To train such muscles of the lower body as quadriceps, biceps femoris and calf muscles, the following simulators are used:
Leg press. Muscles worked: Entire front thigh, entire posterior thigh, and buttocks. The simulator can be used as an alternative to barbell squats, or an additional exercise to them, since it does not require the presence of a belayer due to the presence of locking levers. The level of inclination of the sunbed and platform is adjustable.
Hack machine. Muscles worked: Entire front thigh, entire posterior thigh, and buttocks. The emphasis in the exercise is on the front of the thigh and its outer side. The simulator can be used as an alternative to barbell squats, or an additional exercise to them, since it does not require the presence of a belayer due to the presence of locking levers.
Smith machine. Involved muscles: the specific design of the simulator allows you to work out almost all muscle groups, but is often used specifically for squats, which allows you to load the front and back of the thigh, as well as the buttocks. The counterweight design increases the smoothness of the rails and reduces the weight of the neck.
Hip extensor. Muscles worked: Anterior thigh. The emphasis in the exercise is on the medial (teardrop-shaped) muscle located above the knee. In sports medicine, the simulator is often used for rehabilitation purposes, as well as for the prevention of possible diseases of the musculoskeletal system.
Hip flexor. Muscles worked: back (biceps) of the thigh. The calf muscles receive an additional load. Exercise allows you to emphasize the load on the lower part of the biceps femoris. In sports medicine, the simulator is often used for rehabilitation purposes, as well as for the prevention of possible diseases of the musculoskeletal system.
Details of the legs. Muscles worked: Adductors of the thigh. The emphasis in the exercise falls on the inner part of the thigh, which allows you to form the correct and beautiful shape of it. In sports medicine, it is often used to increase or restore the elasticity of muscle fibers in a given area.
Leg extensions. Muscles worked: Hip abductors. The emphasis in the exercise falls on the outer part of the thigh, which allows you to form its correct and beautiful shape. In sports medicine, it is often used to increase or restore the elasticity of muscle fibers in a given area.
Move to the side. Muscles worked: adductors, abductors of the thigh and buttocks. The simulator is designed to train the inner and outer side of the thigh. It is successfully used for body shaping, as well as for the formation of an expressive and beautiful shape of the legs, which is why it is popular among women.
Leg press back. Muscles worked: gluteus maximus. The simulator is successfully used for body shaping, as well as for the formation of an expressive and beautiful shape of the legs, which is why it is popular among women. In sports medicine, the simulator is often used for rehabilitation purposes to prevent diseases of the musculoskeletal system.
Calf machine (standing). Muscles worked: calf muscle. The machine is very effective for training the lower legs and for the formation of strong and beautiful calves.
Shin machine (inclined). Muscles worked: calf muscle. The difference from the previous design allows you to remove the axial load from the spine.
Calf machine (sitting). Muscles worked: calf, calf. The emphasis in the exercise is on focusing the load on the soleus muscles.
Arm muscle trainers
For training biceps, triceps and forearms, the following simulators are designed:
Biceps machine. Muscles worked: biceps. The simulator is designed to train the muscles of the arms, namely the biceps, which is achieved due to the design that provides their isolation. The seated design allows you to unload the spine, and the angle of the handles and their rotation provide the most comfortable conditions for training.
Triceps machine. Muscles worked: Triceps. The simulator is designed to train the muscles of the arms, namely the triceps, which is achieved through a design that provides their isolation. The seated design allows you to unload the spine, and the angle of the handles and their rotation provide the most comfortable conditions for training.
Triceps block. Muscles worked: Triceps. An additional load is received by the front bundle of deltas. The emphasis in the exercise is on fixing the spine, which prevents loosening of the body and allows you to focus on the triceps muscle of the shoulder. This simulator is quite rare, as a crossover is often used instead. About him a little later.
Bars sitting. Muscles worked: triceps, pectorals, anterior delts. The simulator imitates push-ups on the uneven bars. The block design, or rather the adjustable weight, allows people with an initial level of training who do not have enough strength to lift their own weight on the uneven bars to perform the exercise.
Gravitron(for doing push-ups on the uneven bars). Muscles worked: triceps, pectorals, anterior delts. Simulating push-ups on the uneven bars, the design has a platform and a counterweight, which help people with an insufficient level of training for independent push-ups to perform the exercise.
French bench press. Muscles worked: Triceps. This simulator allows you to largely isolate the triceps and exert a significant load on its inner and middle beam. The seated design allows you to unload the spine, and the grip angle of the handle provides the most comfortable conditions for training.
roller block. Muscles worked: forearms. The simulator is effective for building and developing the muscles of the forearm.
Shoulder trainers
To train the front, middle and back deltas, the following equipment is used:
Bench press sitting. Muscles worked: anterior and middle deltas. The simulator is effective for the formation of a strong and beautiful upper shoulder girdle. The seated design allows you to unload the spine as much as possible. The lever of giving of handles and adjustable angles of sitting height and an angle of an inclination of a back do occupations on it as much as possible comfortable.
Sitting layout. Muscles worked: middle and anterior deltas. The emphasis in the exercise is on the middle bundles of deltas. The seated design allows you to isolate the deltoid muscles as much as possible and unload the spine. The simulator can be used as an alternative or addition to breeding dumbbells standing or sitting.
Reverse wiring sitting. Muscles worked: back deltas. The simulator involves the breeding of outstretched arms, and having a combined design, it is adapted for performing exercises on the chest, which is realized by changing the position of the levers of the handles. This was discussed at the beginning.
Abdominal trainers
The rectus and oblique abdominal muscles can be pumped on the following simulators:
Sitting twists. Muscles worked: rectus abdominis. Additional load is received by: dentate and intercostal muscles. The simulator allows you to accurately work out the upper and middle parts of the rectus abdominis. In sports medicine, it is often used to prevent diseases of the spine.
Twister. Muscles worked: external, internal, and transverse obliques. The simulator is designed to perform oblique turns and train the oblique abdominal muscles. Effective for building an athletic physique. In sports medicine, it is often used to prevent diseases of the spine.
Multifunctional trainers
Crossover. Muscles worked: biceps, triceps, deltas (anterior, middle, posterior), chest, back, abs, hip abductors and adductors, hamstrings, buttocks. The design has four traction blocks: two upper and two lower, which allows, by connecting various handles, to perform a large set of exercises for all parts of the body.
Block frame. Muscles worked: biceps, triceps, deltas (anterior, middle, posterior), chest, back, abs, hip abductors and adductors, hamstrings, buttocks. Both designs have two traction blocks, which, by connecting various handles, allow you to perform a wide range of exercises on all parts of the body.
Conclusion
Perhaps, after all the considered amount of information, you have a question - why duplicating simulators do not always take place. More precisely, why not every weight-block simulator is duplicated by a loaded one, and vice versa. And this is explained by the fact that manufacturers do not produce copies of all their simulators in different versions. And they are often guided by an assessment of the complexity, cost and feasibility of producing one or another design option. Nevertheless, the lineup is constantly being modified, some models are being improved, others appear in a new version, and others are completely discontinued. As for similar simulators from other manufacturers, as we said in the previous article “
Going to the gym is always fraught with excitement, especially if this event is planned for the first time. Huge iron aggregates seem so complex that studying them and starting classes is a question that, on a subconscious level, is postponed until later. Learning the name of the equipment in the gym with pictures is the first step to overcome all fears and feel prepared.
All gyms can be conditionally divided into zones corresponding to the types of load:
- cardio(the main goal is to lose weight and wake up the body's endurance reserves)
- power(exercises help build muscle, tone and gain mass).
In order for women and men who crossed the threshold of the gym for the first time to gain self-confidence and make a minimum of mistakes, it is worth taking a mini-tour of the inventory. It is conditionally divided into several categories:
- simulators - this includes all devices that purposefully affect certain muscle groups, it also means working with weights;
- fitness equipment - hoops, sets of dumbbells of different weights, balls, steppers and other female assistants in pursuit of harmony;
- power sports equipment - bars, vultures and pancakes.
The main types of simulators
Each gym, which is popular among visitors, has several varieties of exercise equipment. This helps to get the maximum in one "simulator" and not look for other options that enhance the effect.
Trainers are divided into the following types:
- cardio simulators (orbitreks, treadmills and other units that increase endurance);
- lever - their design provides for free weights, which can be adjusted at your discretion (or using the advice of an experienced instructor);
- block - built-in weight, there is a movable pin that helps to regulate it;
- simulators in which the main driving force is the weight of the athlete;
- power frames (the second name is “named”, as a rule, they have their own name).
exercise bike
It positively affects the strengthening of the cardiovascular system, is indispensable for the legs, forms attractive reliefs of the calves and thighs, strengthens the gluteal muscles. Modern models are equipped with a display that displays the pace, speed, various individual indicators.
Treadmill
An effective way to lose extra pounds, speed up metabolism. Excess calories are burned faster, the degree of load depends on the angle of the torso. The athlete independently regulates the speed of movement. One of the simplest simulators, every woman intuitively understands how to use them.
Elliptical Trainers
This type of equipment in the gym can be classified as universal, they perform two types of exercises - for a stepper and a treadmill. Strengthens ligaments and muscles. During classes, the muscle fibers of the legs and buttocks are simultaneously involved. The load on the knee joint is minimal, the presence of handles allows you to pump up your arms, form beautiful shoulders and strengthen the pectoral muscles. Can be equipped with a display.
stepper
An effective simulator for the buttocks and leg muscles. The athlete chooses the pace independently. Depending on the model, it is possible to adjust the load for each pedal separately, in other cases the pedals are connected into one system. The name of the simulators in the gym, the video with a demonstration of which is located below, will help you determine its type at a glance at the new unit.
rowing machine
It allows you to quickly form a beautiful shoulder girdle and arms, regular exercises have a positive effect on the respiratory system. During the exercises, the legs are involved, the minimum load on the ankle allows you to increase the intensity of the lesson. A good simulator for the press and maintaining the tone of the pectoral muscles.
thrust
Women's simulator, the purpose of training on which is a well-developed biceps. Ideal for girls who prefer to train long and hard. Simulators belong to the category of complex ones, they are called so, displaying the essence of the exercise. In the package there are several sets of weights for adjusting the load.
Bench for extension
The main areas that are worked out are the back and legs. The photo shows a female version of the simulator, which is not difficult to use. On it, you can do various modifications of exercises, having previously coordinated the load with the trainer. A woman can start with a more gentle program, gradually increasing the load.
Climber
An interesting and new model of simulators, the main purpose of which is to train all the muscles (abs, arms, legs). The lesson resembles an imitation of rock climbing, not suitable for beginners. The beginning of classes on the climber (in English CLIMBER) requires endurance and remarkable physical fitness from the athletes.
Rider
A sports device shaped like scissors. Designed to strengthen muscle tone and reduce weight. Ideal option for women. "Rider" works out all muscle groups, works the press, shoulder girdle, legs and arms. The simulator is equipped with a display with which it is easy to track your pace, calories burned, the number of repetitions per minute is displayed.
Roman chair
This name of simulators in the gym combines several types of devices, the main function of which is to fix the legs when pumping the press. The athlete takes a sitting position, the load on the joints is reduced. The rectus abdominis and obliques are well worked out. There is such a simulator in every gym, it can be used by men and women, regardless of the level of physical fitness.
Butterfly trainer
The main purpose is to train the pectoral muscles. High back bench (back support) and two moving parts for right and left hand. Smooth bringing and spreading the arms to the sides in just a few months of regular training is able to form a beautiful high chest, working with muscles that are quite difficult to get close to. Simulators come in various modifications, but the working mechanism for all models is identical.
Strength training equipment for legs - slender and graceful
The muscular corset is supported by the tone of different muscle groups, in particular those located in the lower extremities. The depth of their occurrence is quite large, therefore, large scales and an average number of repetitions are recommended for study.
Hackenschmidt simulator
During classes, the gluteal, semitendinous muscles, quadriceps are involved, the effect on the calf muscles is mediocre.
Platform trainer
It is used to work out all the muscles of the legs. Preferred for those with back problems. When performing exercises of varying intensity, this part of the body is not involved.
Seated knee extension
The main feature of the simulator is to unload the knees, which allows you to protect the joint from overload.
Clying knee bending
A similar effect on the muscles of the legs, only the position of the athlete changes.
Regular exercise is the key to good health, slim figure, health and longevity. The lack of the necessary daily activity leads to weight gain, physical inactivity, problems with the heart, blood vessels and various other diseases. If you do not have the opportunity to visit the gym on a regular basis, then you need a home exercise machine for all muscle groups. Which option to choose so that training is as effective and beneficial to health as possible? Consider in detail the most popular models.
What is the best simulator for all muscle groups for the home?
The Russian market offers a wide range of options for home assistants for losing weight and gaining long-awaited athletic forms. Many models are highly specialized. Their design allows you to work out one large muscle group, for example, the buttocks and leg muscles or the abs and waist. Such models are an excellent option for spacious gyms, where it is possible to place many simulators and work out muscle groups separately under the supervision of an experienced trainer.
But if you do not have the opportunity to regularly go to a sports club, then the best solution is a universal home exercise machine for all muscle groups. Such models are specially designed for a comprehensive study of the muscles of the body: hips, buttocks, abs, back, chest, arms. They are compact, easy to assemble and easy to use. Depending on the intended purpose, universal models are of two types: cardio and power simulators. Consider the pros and cons of exercising at home for each category.
Advantages and disadvantages of cardio equipment
Cardio equipment is specifically designed to provide intense aerobic exercise to the entire body. Due to the saturation of the blood with the maximum amount of oxygen, during such a workout, metabolism is activated, the cardiovascular system is strengthened, and the work of internal organs is stabilized. If you want to lose weight, increase muscle tone, increase strength and endurance, then the cardio machine is the best home exercise machine for all muscle groups.
- weight loss;
- improvement of muscle tone;
- development of the respiratory system;
- increased endurance;
- strengthening blood vessels and heart;
- stabilization of the nervous system;
- increased flexibility of ligaments and joints;
- reducing the risk of various diseases (diabetes, heart attack, venous insufficiency).
The main disadvantage of exercising on a cardio machine is the inability to qualitatively work out muscle mass and achieve a clear muscle relief. At the initial stage of losing weight, aerobic exercise will help you quickly lose weight and physically strengthen your entire body, and in the future maintain a good level of fitness. But if you want to increase muscle mass and pump your muscles with high quality, then you need a power simulator for all muscle groups at home. Let's talk about the advantages and disadvantages of such models.
Strength training equipment: pros and cons
Being engaged in this category of simulators, you get anaerobic physical activity. In conditions of oxygen starvation, muscle mass is accumulated, muscles are strengthened, and excess water and salts are removed from the body. On such models it is convenient to train individual muscle groups, improve and maintain physical fitness. If you want to develop strength and endurance, work out the relief of muscles, then a power simulator for all muscle groups for the home is an excellent solution.
Pros of exercising at home:
- a set of muscle mass;
- improvement of muscle relief;
- development of strength and endurance;
- strengthening joints and ligaments;
- getting rid of excess weight;
- stabilization of the work of internal organs;
- strengthening of the whole organism.
As for the disadvantages, strength simulators are more suitable for men and require increased self-organization with the development of a clear training program so that the muscles of the body develop in proportion. If you are an experienced athlete, then it will not be difficult for you to effectively perform exercises on such a model on a regular basis. If the simulator is purchased for family use, we recommend that you opt for a cardio machine.
The universal trainer is the best option for home workouts, allowing you to achieve ideal body parameters. By purchasing such an assistant, you will not only quickly get rid of extra pounds, improve your shape and strengthen muscle mass, but also significantly improve your health. Our review of home exercise machines for all muscle groups will help you choose the best option for training.
Elliptical Trainer
An excellent universal model of a personal assistant for weight loss - an elliptical trainer for home for all muscle groups. It perfectly trains the heart and blood vessels, speeds up the metabolism, tones the muscles of the body. During classes on such a simulator, you get an intense cardio load without overloading the ligaments and joints of the legs. At an average pace of exercise, up to 400 kcal is burned in 30 minutes.
The specific design of the ellipsoid allows you to simulate 4 types of exercises: running, walking, skiing, cycling, involving both the lower and upper body. The bottom of the simulator is made in the form of two pedals, which are driven continuously by the force of the user's legs, which allows you to train the buttocks, thighs and other muscles of the lower extremities. Top - arm levers that load the muscles of the torso. The elliptical trainer is a great helper for losing weight and improving physical fitness.
Treadmill
A great option for training at home is a treadmill. This simulator perfectly loads all the muscles of the body, develops the cardiovascular system, activates the metabolism, tones the whole body. With an average intensity of running, 400-500 kcal are burned in one session lasting half an hour. Regularly exercising on the treadmill for 30-40 minutes a day, you can easily get rid of extra pounds.
There are different types of such simulators. Depending on the complexity of the design, the user has access to:
- or the simplest functions, for example, independently adjust the pace of the workout, accelerating or slowing down the speed;
- or additional options - the ability to change the angle of inclination, electronic intensity adjustment, special training programs.
Such a simulator for all muscle groups for weight loss at home, like a treadmill, will help you quickly restore physical fitness after a long break in sports, get rid of extra pounds, improve the functioning of the heart and blood vessels, and work out all the muscles of the body. Being engaged on this simulator, be sure to pay attention to the condition of your joints during training. If pain occurs, it is recommended to reduce the intensity and pace of exercise.
stepper
A good home exercise machine for all muscle groups is a stepper that simulates active climbing stairs. There are various modifications of such an assistant for weight loss, for example, "Cardio Slim", which actively load not only the muscles of the legs, but also help develop the upper body. The stepper gives a good cardio load, which will allow you to lose extra pounds, increase muscle tone, and form a beautiful body in a short time. For 1 hour of training on the simulator at an average pace, up to 400 kcal is consumed.
By choosing a stepper for sports, you will achieve excellent physical results. Regular exercises on the simulator will help you improve the shape of your hips and buttocks, strengthen your ligaments and joints, and get rid of excess weight. The stepper is a universal helper for weight loss and health improvement at home for all members of your family.
Rider
A great option for the development of all muscle groups of the body is a simulator called a rider. Training on it imitates riding a horse, which is why such models are often called riders. Due to the design features, the simulator engages the key muscles of the body, comprehensively strengthening the muscles of the legs, back, abs and arms. With an average intensity of training, 550-600 kcal is spent in 1 hour of training.
Rider is a unique home trainer for all muscle groups (photo above). It gives an excellent cardio load on the whole body, without unnecessarily overloading the ligaments and joints. Performing exercises on a regular basis, you will perfectly work out the muscles, quickly lose weight and strengthen your health.
Multistations
A large group of power simulators can be conditionally classified into one category - multistations. Such designs can have many modifications depending on the intended purpose. For example, sports complexes designed to work out the main muscles of the body include loops for training the press and arms, a station for training leg muscles, a bench for bench press and abs, a horizontal bar for pull-ups, etc. Often additional weights and weights are included, enabling the regulation of physical activity. Such a power simulator for the home for all muscle groups with your own hands can be made from improvised materials or purchased at a sporting goods store.
Conclusion
When choosing a personal assistant for weight loss, pay attention not only to the intended purpose and functionality of the simulator, but also to the quality of the product. Don't save money! Only a high-quality model, made of durable materials, taking into account safety precautions, will serve you for a long time without any problems and troubles.