Home exercise equipment for all muscle groups. Stepper, elliptical, nordic walking, power, multifunctional, bicycle, rowing. Rating

The home exercise machine serves both to improve the health of the whole body and to train specific muscle groups.

Criterion for choosing simulators

The main purpose of buying a simulator:

• improve the overall endurance of the body;
• remove extra pounds;
• recover from injury;
• correct the figure for individual muscle groups.

To improve the overall endurance of the body, simple exercises are enough that can be performed using various sports equipment and home exercise equipment.

1. Treadmills.
2. Exercise bikes.
3. Steppers.
4. Dumbbells.
5. Large balls.
6. Step platforms.
7. Horizontal bars.

Cardiovascular equipment is suitable for weight correction.

Types of cardiovascular equipment are:

1. Running simulators.
2. Exercise bikes.
3. Ellipsoids.
4. Steppers.

Home exercise machines for all muscle groups not only contribute to weight loss, but also strengthen the cardiovascular system. For body shaping, complex installations (power stations), which are designed to train individual muscle groups, are better suited. To purchase a trainer to restore health after an injury, you should follow the recommendations of a traumatologist.

What else is important to consider:

• availability of free space in the apartment. Complex trainers take up more space than dumbbells or steppers;
• quality, functionality and the amount you can afford to spend on a purchase. These three characteristics are interrelated. The more timers and functions the simulator has, the more expensive its cost;
• take into account your sports interests. If you don't like running, then you don't need to buy a jogging track;
• if the knees are sore, you can consider ellipsoids that do not load them:
• safety. Malfunctions, ruptured running belts can lead to

injuries. Protruding parts, cords can be dangerous, especially for children.

Classification by type of load

According to the load structure, home simulators are divided into several types:

1. Mechanical.
2. Magnetic.
3. Electromagnetic.

Home mechanical trainers are belt and shoe. The load on the belt trainers depends on the degree of belt tension and its interaction with the flywheel (the wheel that powers the trainer). In shoe trainers, the pads are pressed against the flywheel, which creates a load and promotes the pumping of all muscle groups.

The difference is clearly visible on exercise bikes. Block trainers are more inert and simulate cycling very well. They are more expensive than belt trainers.

On magnetic machines, the flywheel spins the magnetic field created by the magnet. Such devices operate silently. Their movement is smooth.

Electromagnetic simulators are distinguished by the fact that the distance between the magnet and the flywheel can be changed both manually and by preset programs.

Exercise machines for home for all muscle groups by purpose are:

• anaerobic,
• aerobic,
• mixed (interval),
• hypoxic.

Anaerobic loads - power, intense loads. Accordingly, simulators such as dumbbells, complex power stations designed to pump various muscle groups are suitable here.

Aerobic exercise - intense exercise.

These include:

1. Treadmills,
2. steppers,
3. exercise bikes.

For mixed workouts, you can choose a combination. For example, an exercise bike and dumbbells.

Hypoxic loads have a beneficial effect on the respiratory system. The deeper a person breathes, the better the metabolism in the body. Any home simulator is suitable here.

Don't miss the most popular column article: Body drying for girls. Training program, detailed nutrition menu for a month by day.

Complex simulators

Home complex simulators are called multifunctional. They carry a combination of strength training and cardio training. These are strength complexes (stations) designed to train various muscle groups.

The kit includes:

1. benches,
2. vertical and horizontal rods,
3. blocks for arms and legs,
4. racks for weight.

Complex simulators are intended for:

• building biceps and triceps muscles;
• abdominal training;
• development of back muscles,
• strengthening various muscle groups of the legs.

Complex simulators for the home are convenient, affordable and quiet.

Simple options

Home simulators for all muscle groups in simple solutions allow you to do simple physical exercises (lifting weights, pulling up). They take up little space. The cost of such simulators is low.

They can work muscles:

• press,
• arms and legs,
• breasts.

Simple options include:

• dumbbells,
• horizontal bars,
• step platform,
• disk-rotation,
• hula-hob (hoop),
• ab-roller (wheel for working on the press),
• fitball (gymnastic ball),
• Swedish wall,
• benches.

Using these devices, you can increase the overall endurance of the body.

Complex devices

They are shared by:

• by the number of functionalities (stations, fitness complexes);
• by the complexity of built-in computers and sensors.

Home exercise machines for all muscle groups (stations) are universal and consist of:

• blocks;
• levers;
• ropes;
• weighting agents.

Weights are metal weights built into the machine frame.

The sizes, specifications, and functions of computers are different.

They control:

• pulse;
• number of calories;
• workout speed.

Heart rate sensors can be:

• in the form of a clip with LED, which is worn on the ear. The change in ear color is recorded and the pulse is transmitted to the display;
• wireless. Attaches anywhere on the body and transmits information to the display;
• built into the handles of exercise equipment.

The more sensors and functions a computer has, the more expensive the simulator is.

Home simulators for weight loss and strengthening of all muscle groups

Intense breathing and the number of muscles involved during training accelerate metabolic processes in the body. This combination of loads increases the rate of fat burning.

Home exercise machines for all muscle groups are effective in weight loss:

• Treadmill. Simulates running and walking. The whole body is involved in the process of running. Breathing is intense. The track ranks first in this category of simulators.
• Exercise bike. This simulator mainly employs the muscles of the legs and pelvis. You can adjust the intensity of your workout yourself.
• Stepper. A simulator that simulates movement up the stairs. The work involves the muscles of the pelvis and hips. Hands can be connected. The weight loss process is slower.
• Rowing simulator. This machine uses the muscles of the shoulder girdle. The training intensity can be any.
• Elliptical trainer. It includes the functionality of all other simulators. Breathing when working on it is deep, even. When working on it, a large number of muscles are involved. It ranks second among weight loss machines.

Calorie consumption on various machines:

• Treadmill - 700 - 800 Kcal / hour.
• Elliptical trainer - 600 - 700 Kcal / hour.
• Stepper - 500 - 700 Kcal / hour.
• Rowing machine - 500 - 600 Kcal / hour.
• Exercise bike - 400 - 500 Kcal / hour.

The effectiveness of simple devices is lower, but you can also use them.

Cardio equipment

Anaerobic exercise equipment for all muscle groups at home is designated as cardio equipment. Cardio workouts - workouts to improve the work of blood vessels and heart. In addition, they promote weight loss.

These include physical activity in the form of:

• walking;
• running;
• jumping;
• cycling;
• intense exercise on simulators, where a large number of muscles are involved;
• climbing stairs.

With cardio training, it is important to be systematic. The amount of energy expended in the form of fat depends on the volume of the muscles. Therefore, the load must be constantly increased. All of the above exercises can be done at home using cardiovascular equipment.

Don't miss the most popular column article: Glutamic acid - what it is, why and how it is used in sports, bodybuilding.

Treadmill

On the treadmill, a person makes the usual movements. You can adjust both the running speed and the slope of the belt.

The advantages of the simulator:

• helps to reduce weight and get rid of cellulite, in places such as the buttocks, sides and tops of the legs,
• helps to strengthen the respiratory system, creating conditions for oxygen deficiency in the body;
• increases endurance by improving heart function,
• calms the nervous system, increases blood endorphins (pleasure hormone),
• improves the performance of the body as a whole,
• is a good prevention of constipation, since the intestines are in motion while running.

The average length of the track is 160-190 cm. The width of the belt should be 43-45 cm. The length of the belt should correspond to the height of the runner, since the step size is different for people with different heights. Tracks come in lengths from 95 cm to 162 cm. The larger the height, the more length should be.

Magnetic and electromagnetic tracks practically do not make noise, they have a smoother running. Their price is correspondingly higher than mechanical ones.

Exercise bike

There are several types of exercise bikes:

• Horizontal, vertical. For horizontal pedals under the seat, for vertical ones in front. For home, vertical is more convenient.
• Portable, full-size. Portable has a weight of no more than 8-9 kg. Doesn't give big loads. The full-size vertical weighs almost 20 kilograms and is better suited for home use.
• Mechanical, magnetic. The mechanical belt is the simplest. It lacks additional features. In addition, it makes a lot of noise during operation. The shoe gives a more serious load, since the cyclist has to overcome resistance.

Magnetic smoother, quieter, wear-resistant. Among them there are with and without software. There are built-in sensors for measuring the state of the body during training.

Different exercise bikes can support a certain weight. Exercise machines that can support up to 100 kg are standard. More stable ones are designed for a weight of 150-180 kg. For training, the weight of the flywheel matters (affects the load). The average flywheel weight is 3-4 kg. For workouts aimed at weight loss, you should take a simulator with a flywheel of about 7 kg.

There are contraindications for exercise bikes for people suffering from varicose veins, asthma, thromboflibitis, angina pectoris, hypertension. Consultation of a therapist, cardiologist is required.

Stepper

Refers to cardiovascular equipment. The simulator simulates the movement of steps. During the workout, the legs and muscles of the buttocks are involved.

Can be used for:

• weight loss;
• general improvement in the condition of the body;
• strengthening the cardiovascular system, through the respiratory system;
• back muscles, abdomen.

For home workouts, it is very convenient and simple. It is lightweight and compact. Its price is relatively inexpensive.

Depending on the design and size, there are regular and mini-steppers. The first is equipped with handrails for support, levers for balance. The mini-stepper is represented by pedals only. A hand expander may be included with it.

By types of movement are divided into:

• classic;
• balancing;
• with a turn.

You can just walk on the classic ones. Balancing makes it possible to train other muscles by allowing a person to move their body's center of gravity. On the swivel, the whole body turns to the sides, and here the back muscles are actively involved in the work.

In addition, they are divided into mechanical and electromagnetic. In a mechanical trainer, when the pedal is loaded, the second is raised due to the movement of the piston. This stepper does not need electrical power. The electromagnetic is connected to the power source. The load on it can be adjusted on the control console. The movement is due to the resistance of the pedals.

When choosing a stepper, be sure to take into account the weight so as not to break it when walking.

Elliptical Trainers

The elliptical trainer is a combination of several trainers. Training on it is like a ski trip. The movements are smooth with good amplitude.

The advantages of this home simulator:

• good for weight loss;
• the load on the knees is small;
• a lot of muscles are being worked out;
• improves the functioning of the heart and blood vessels.

The device consists of:

• pedals;
• handles;
• flywheel;
• control consoles.

Depending on where the flywheel is located, exercise machines come in rear-wheel drive and front-wheel drive.

If the flywheel is between the pedals, it is rear-wheel drive. Front-wheel drive if the flywheel is in front of the pedals. This affects the position of the body during training. In the first case, the body is tilted forward, in the second it has an even position. What matters is the step adjustment (step length, pedal tilt). The standard length is 40 cm.

According to the principle of action, they are divided into:

• mechanical;
• magnetic;
• magnetic-mechanical;
• electromagnetic;
• aeromagnetic (powered by a built-in generator).

Anyone can do it on the elliptical trainer without restrictions.

Rowing machine

It is often referred to as an ergometer. It is very effective in improving the condition of the whole body. Allows to develop muscle strength, gives aerobic exercise. The training is an imitation of rowing on a boat.

With proper technique, the following muscles are loaded:

• arms (biceps, triceps);
• legs and all gluteal muscles;
• back (broad muscles of the back, trapezium);
• shoulders (front and back deltas);
• press (oblique muscles).

What other benefits does training on the simulator give:

• blood vessels and heart are strengthened;
• the general endurance of the body is increased;
• improves flexibility and mobility of the joints;
• the respiratory system is developing;
• the body's metabolism is getting better.

The simulator consists of a frame, flywheel, seat and handles. It can have two types of traction: central and Scandinavian. A center rod trainer is more convenient for exercising at home. Training on simulators with Scandinavian traction is close to rowing and is more used in gyms.

They are divided according to the type of load:

• Air. Resistance is created by the fan blades.
• Aquatic. Resistance is created by water.
• Magnetic.

Pros - smooth running, wide functionality, wide range of adjustments.

Requirements for rowing machines for home:

• the frame must be solid;
• the presence of a braking system;
• smoothness and uniformity of movement;
• a comfortable seat that should move evenly on the frame;
• seat and frame guide;
• management should be simple and straightforward.

Strength training equipment

Home strength machines are used to build muscle mass. Their work is based on the difference in the use of weights for different muscle groups.

• Using your own weight: horizontal bar (convenient for pulling up, strengthens the shoulders, abs) and benches.
• Using the weight built into the machine.

The simulators have a fixed trajectory.Metal blocks are used for burdening. You can reduce or increase weight using the clips. The stations are equipped with ropes, levers.

• The structure must be stable.
• The quality of the material from which it is made: steel cables and frames.
• Before buying, make sure that the simulator will fit into the space allocated to it in the apartment.
• Possibility of cargo replacement

Also, simulators are using free weights:

• The simulator consists of a set of equipment: benches, dumbbells, barbells. When choosing equipment, you should pay attention to such parameters as: the width of the bench and its angle of inclination. Optimum width 26 cm.
• The height of the barbell racks must necessarily change,
• bar locks,
• the surface of the neck, which should be grooved.

Pros: versatility, you can pump all muscle groups.

Minuses: requires a lot of home space.

Rating of the best manufacturers of home exercise equipment, prices

Rating table of manufacturers of home exercise equipment for all muscle groups:

Price range table for home exercise equipment for all muscle groups:

The choice of home exercise equipment is wide today, which allows you to choose devices for all muscle groups at the best cost.

Article design: Mila Friedan

Video about sports equipment

How to buy a simulator for the home: