Exercise machines for girls in the gym. Names, how to use

Every girl seeks to bring her figure into perfect shape. For these purposes, they visit gyms. In the arsenal there are leg trainers, with the intricacies of the operation of which this article will introduce.

Types of leg trainers

Exercise machines for the legs in the gym can be divided into 2 types: for cardio exercise and for strength training. To achieve a positive training result, it is necessary to use an integrated approach to cardio and strength training.

Cardiovascular leg machines include:

• exercise bike;
• Treadmill;
• orbitrack;
• stepper;
• health disc;
• rowing machine;
• climber.

Strength training equipment are:

• Smith machine simulator;
• hack machine;
• crossover;
• leg bending and extension machines.

Cardio machines can help you lose weight and stimulate your heart muscle. Strength machines are aimed at strengthening muscles and giving them relief.

Cardio leg machines can be used for home workouts. This is due to their compact size. Strength trainers are more used in gyms.

This need is due to the fact that strength exercises are safer to do under the guidance of a competent instructor. Self-training on strength structures can lead to various injuries.

On which simulators in the gym do girls strengthen the muscles of the legs

A variety of exercise equipment in the gym enables girls to keep fit. To strengthen the calf muscles, the muscles of the buttocks, a whole range of exercises is performed, both without the use of simulators, and with their help.

A bike

Of all the exercise machines, the exercise bike can be called the most popular.

By design, there are 3 types of this device:

Exercise bikes are divided according to the degree of load:

• belt... The simplest and most inexpensive device. In it, the load is adjusted by changing the tension of the belt worn on the flywheel. The main advantages of this type are simplicity, autonomy in use. The disadvantages include the possibility of a belt breaking, noise during operation and a rough ride;
• shoe... The presence of brake pads helps to create resistance when using the machine and thereby increase the load. Mostly professional athletes use such constructions. Their advantages are smooth running, autonomy and intensity of loads. But at the same time, shoe trainers are noisy, shoe wear is very high and it is impossible to accurately adjust the load;
• magnetic... Resistance in these exercise bikes is created by the attraction of the flywheel by magnets on both sides. Loads are achieved when the flywheel approaches or moves away from the magnets. Such simulators are silent and durable. They provide more levels of exercise than other exercise bikes;
• electromagnetic... The difference between this type and magnetic is that resistance is provided by an electromagnetic field, and not by magnets;
• bicycle ergometers... Trainers of the latest generation, belonging to the electromagnetic type. They allow you to choose individual loads and a training program, depending on the physical condition of a person, to control the pulse and speed. They can be called intelligent computers with great functions and capabilities. These devices are widely used in medical institutions.

Regular exercise on a stationary bike reduces the risk of cardiovascular disease, strengthens leg muscles, and promotes weight loss.

Treadmill

Gym leg trainers are most popular with girls. One of the most popular simulators can be called a treadmill, which helps to jog without leaving home.

There are 3 main types of tracks:

• mechanical;
• magnetic;
• electrical.

A mechanical treadmill best simulates real-life running because only human effort is required to run it.... Such a track consists of a frame, handrails and a running belt. The main disadvantage of mechanical treadmills is the lack of shock absorption, which can lead to ankle injuries.

Therefore, when running on this model, you need to think about purchasing good shock-absorbing sports shoes. Such a track does not make it possible to adjust the degree of load. The treadmill will move at the speed at which a person can run at the moment.

The magnetic track is analogous to the mechanical track. The main difference is the presence of magnets that control the movement and braking of the running belt, which ensures a smooth ride. Just like a mechanical treadmill, the magnetic treadmill is completely autonomous and mobile.

The electric treadmill is the most popular type of treadmill found in almost every gym. In the design of these models, in addition to the canvas, handrails and frame, an electric motor and a control display are added. It is the electric motor that drives the running belt, allows you to change the speed of movement and adjust the angle of inclination of the belt.

All this makes jogging more comfortable. Also, such tracks have control panels with which you can set individual training programs, taking into account all the runner's parameters.

When training on a treadmill, the calf muscles, thigh muscles, buttocks, and shoulder girdle are involved. Jogging trains the cardiovascular system and respiratory system.

Orbitrek

Orbitrek is an elliptical trainer, exercises on which are similar to skiing or climbing stairs.

This simulator consists of a flywheel, movable handrails, pedals, control display.Depending on where the flywheel is located, which ensures the continuous movement of the pedals, there are three types of the simulator: rear-wheel drive, front-wheel drive and center-mounted.

Features of each type:

• When rear-wheel drive orbittrack, the flywheel is located at the rear of the structure. The handrails of the simulator are mounted to pedals that have a long stride length.
• IN front wheel drive trainers, the flywheel is located in front of the structure and has a much greater weight than in a rear-wheel drive orbitrack.
• Center flywheel orbit tracks are compact in size and allow you to position the pedals so that there is minimal stress on the joints.

Also, orbitracks are divided into:

• mechanical. In such devices, the load is created by the existing brake pads. These simulators are completely self-contained but generate a lot of noise during operation. In addition, the pads wear out very quickly and there is no smooth running;
• magnetic... In such structures, the load is due to the effect of a magnet on the flywheel, the load level changes when the distance between them changes. The pedals move more smoothly than in mechanical trainers, there is little noise during operation, but there are no training programs;
• electromagnetic... These simulators work from the mains, the load in them is created under the influence of an electromagnetic field. Such structures have an automatic selection of the load level using the built-in computer according to the specified parameters.

The elliptical trainer is widely used for weight loss. When working on it, almost all muscle groups are involved, depending on the accepted position of the body.

Stepper

The stepper is a platform with pedals, the so-called ministeppers. Also, the design can be additionally equipped with handrails. This simulator simulates stair climbing. According to the types of movements, there are classic, balancing, rotary steppers and ladder-type steppers.

Features of each type:

• IN the classic version of the stepper the pedals move strictly up and down, as much as possible imitating the ascent of the steps.
• Using balancing type apparatus, it is necessary to constantly maintain balance due to the shift of the center of gravity in different directions.
• IN rotary stepper, when walking, it is necessary to make turns with the body, which creates an additional load. These machines are equipped with rotating handrails.
• Ladder stepper otherwise called climber. It is a mini escalator in which constantly moving steps give a natural load.

According to the degree of load, steppers are divided into mechanical and electromagnetic:

• In mechanical structures, the load is generated hydraulically when the pedals are depressed. Such steppers work autonomously and make noise during operation. This load is mainly used in ministeppers.
• In electromagnetic steppers, the load is generated by the resistance of the magnets in the pedals. The load level can be adjusted using the control panel. In addition, such structures are equipped with sensors that are placed on the human body and allow you to monitor the pulse, the speed of movement, and the number of steps taken.

Among other things, steppers are divided according to the degree of pedal travel.

There can be simulators with dependent pedal travel and with independent travel:

• In simulators with a dependent stroke, the pedals are mechanically interconnected and if one pedal rises, then the second must be lowered. This system allows you to apply the same load to both legs.
• In steppers with independent pedal travel, the load is adjusted for each limb separately. Such devices are used in the presence of injuries.

Steppers, like all cardiovascular equipment, strengthen the cardiovascular system, stimulate breathing.When exercising on these simulators, the muscles of the buttocks, legs, thighs work, the muscles of the back and abs are strengthened.

Rowing device

The leg trainers in the gym can also be in the form of a rowing device. It belongs to cardiovascular equipment and simulates rowing on a boat. Its design is a frame with a long rail on which the seat moves during rowing, levers or a handle with a cable.

In addition, the simulator has pedals, a control panel and a display that reflects the pulse, calories, number of strokes.

Rowing devices can be of 3 types:

• mechanical... In them, loads are created due to resistance by mechanical devices, such as: hydraulic cylinders, air flows from a fan or water in a special tank. All of these types of mechanical rowing machines allow you to adjust the degree of load, but are noisy during operation;
• magnetic... In magnetic trainers, the load is created by the resistance of the magnets on the flywheel. By varying the distance between the magnets and the flywheel, the load level can be changed. These devices are quieter during operation and allow for smooth movements;
• electromagnetic... Such simulators operate on the mains, and the load is created by the electromagnetic field. These are the most advanced models, equipped with computer technology, allowing you to set the required load levels and monitor the state of a person during training.

The rowing device is used for weight loss, for training the heart muscle, for maintaining the muscle corset... When exercising on it, a load is given on the muscles of the legs, arms, back, press.

Smith simulator

Leg trainers in the gym are strength machines. This is exactly what the Smith simulator belongs to. It consists of a frame, bar with hooks that glides smoothly inside the rack. Structural stability is achieved by a counterweight located on the back of the frame. This is a versatile device that allows you to perform exercises to pump all muscles.

Using this machine, squats or lunges with a barbell are done for the legs. It helps to lose weight and strengthen the muscles of the thighs, buttocks, and calf muscles.

Crossover

This simulator is another representative of the power structure. It consists of two posts equipped with special cables and a crossbar. On the rack there are traction blocks, the weight of which is adjustable. Blocks can move along a specific trajectory when a person pulls them in different directions.

The crossover allows you to work out the muscles of the upper and lower body. For the legs, using this simulator, squats from the lower block are performed, leg swings back with a load. These exercises are for the glutes and thighs.

Leg Curl and Leg Extension Machine

The design for flexion and extension of the legs can be presented in three types, depending on the position of the body during the exercise:

• from lying position... When performing the exercise lying down, the simulator will consist of a bench with handles for the arms and bolsters for the legs, on the side of the bench there is a load regulator that allows you to set the necessary weights. On this design, the legs can be bent and unbent both simultaneously and alternately;

• from a sitting position. In this case, the simulator has a seat with side handles and two leg rollers - one fixed at the front and the other at the bottom;
• from a standing position. With this exercise, the simulator is positioned vertically and has two supports for the abdomen and hips. On the upper stop there are hand holders, and at the bottom there are leg rollers. On this simulator, the exercise is performed with alternate flexion and extension of the legs.

Platform

The main elements of this simulator are a platform where legs are placed, a lounger or seat with a backrest, supports for canopies, where discs are hung.This machine is designed for lying leg press.

The degree of load during the exercise depends on the options for placing the legs on the platform. When exercising on a platform in the gym, the muscles of the thighs and buttocks get a lot of stress, you can also work out the calf muscles.

Hack machine

This machine was made for squatting. It is a steel frame structure with an inclined platform that moves along it, on which shoulder rests are located. Standing under the stops, the person crouches down, and the platform also slides down. When straightened, the platform rises up. Hack squats allow you to pump your hips and glutes and lower leg.

Leg Conversion and Raising Equipment

There are two types of simulators for mixing and raising the legs. Outwardly, these simulators are similar, but work out different muscle groups. The designs include a seat, a weight unit that can be positioned in front or behind the seat. There are also 2 rests on which the knees rest. These machines are designed for glute exercises.

Video exercise on leg trainers in the gym

Exercises for legs on simulators: