Fitness equipment in the gym. Purpose, names, how to use girls

The well-equipped gym has a wide selection ofsimulators of various shapes and modifications, the purpose of which may be incomprehensible to a beginner, especially girls and women.

The main types of women's gym equipment

The division of sports equipment into exercise equipment designed for men and women is the main mistake of any novice athlete. There is a number of equipment, the performance of exercises with the use of which is given with varying degrees of severity for representatives of the 2 sexes.

In this case, the anatomical features of the structure of the human body and physical form play a more significant role than gender. All exercise machines in fitness clubs are equally applicable for both women and men. However, not all models and not all manufacturers can be recommended for practitioners for exercise.

In general, all gym equipment is divided into 3 groups:

Features of simulators for girls, women

Exercise machines in the gym, the purpose of which is to help those involved in the training process, take into account the peculiarities of the anatomical structure of the body of the average man and woman. Fitness club equipment is not segregated by gender. Wellness clubs are an exception.

These sports complexes are equipped with specialized equipment for women and girls.

The equipment of these beauty studios is divided into 2 parts:

• Active trainers. Provide for the execution of movements and the activation of target muscle groups.
  
• Passive simulators. Designed for relaxation and body shaping.

The first group of Wellness equipment includes:

• tonic tables;
• vibrating platforms;
• balance of the platform;
• hippo trainers.

The task of this type of simulators is to redistribute the load on the selected muscle group and relieve harmful stress from the joints and ligaments.

Passive Wellness inventory includes:

• pressotherapy;
• massagers and chairs;
• infrared clothing.

Classes on this equipment do not require any participation from the girls, except for the presence.Despite the large selection of simulators and the assurances of the wellness industry workers, it is difficult to call these trainings effective. At the initial stages of training, the result may be noticeable. But in the long run, you shouldn't wait for it.

Such training can be beneficial for women with limited physical activity.

Popular gym equipment and their purpose

Gym machines, which are based on the target muscle group, are monotonous. A standard fitness club has a number of mandatory equipment. It allows you to work out muscles throughout the body. The most widespread and popular are the following sports equipment.

Power frame

The power frame is a multifunctional complex. There are a lot of options for its execution. The standard set of equipment includes 4 vertical posts, interconnected by crossbeams at the top and at the base (these structural elements form the product frame). Through holes are made in the vertical guides on the front side.

They are used to attach support hooks on which the bar rests. Holes are made in one plane at regular intervals of distance. Athletic pancake pins are often mounted on the sides of the frame. The upper horizontal bar is equipped with a pull-up bar. The complex is often supplied with 2 restraining poles.

They make it possible to perform failed replays without an assistant. The main exercise performed in the strength of the frame is squats. Thanks to this movement, girls and women can strengthen: pectoral muscles, back, abs and legs.

Also in this complex you can perform:

• Pull-ups.
• Traction.
• Presses.

Thanks to the frame, athletes can work with larger weights and an increased number of approaches. Equipment stands reduce the possibility of injury from breakout or loss of balance. Training with free weights in a power rack helps to reduce body weight. The workload in the complex is selected similarly to the load in squats using racks.

Presses and pulls are performed both inside the frame itself, so in front of it (if there are bar hooks)

Bench press

The equipment consists of 2 vertically arranged racks for fixing the bar and a bench fixed between them. The equipment is designed to strengthen the breast. Also, during the exercise, the muscles of the arms, shoulders, and back are involved. According to most of the girls involved, this particular shell is intended exclusively for men.

However, according to research by British scientists, developed pectoral muscles reduce the risk of cataracts by 25%. The deltoid muscles involved in the bench press have a positive effect on the formation of correct posture. Therefore, women are not advised to ignore the bench press in the gym.

When performing a bench press, it is important for girls to focus on the correct technique for performing the movement.

To do this, you should sit on the projectile as follows:

• Barbell at eye level.
• The shoulder blades are brought together.
• The shoulders are open and flat.
• Medium closed grip.
• The pelvis is pressed.
• Feet on the floor.

The load is selected in accordance with the level of physical fitness. The weight of a standard Olympic barbell is 20 kg without locks.

Incline Bench Press

The purpose of this machine in the gym is often questioned. The load on the deltas increases when doing incline presses. But its value depends on the angle of inclination. Thanks to this equipment, it is possible to work out the upper bundles of the pectoral muscles. Due to their fastening, they are practically not used when the bench is horizontal.

Structurally, this type of equipment differs little from the previous version. The support for the athlete consists of 2 parts.The upper one, located closer to the posts, is fixed to the frame by means of a hinge. That allows her to move in a vertical plane. The choice of the angle of inclination occurs by installing the support leg in the groove of the timber or by installing the crossbar into the corresponding connectors on the racks.

Hammer Lever Trainer

Hammer-type sports simulators are lever machines. The load is transmitted to them through a hinged lever. At the same time, the classic models of this equipment provide the transfer of independent effort to each hand of the athlete.

Depending on the target muscle group, these simulators are aimed at developing:

• Pectoral.
• Deltoid.
• Arm muscles.

The most common in fitness clubs was the Hummer simulator with a vertically positioned back support. In this version, exercises on a projectile contribute to the development of the pectoral and deltoid muscles. The most popular Hammer is when it is necessary to develop explosive strength.

Pull-up bar

The pull-up bar is a versatile piece of equipment in the gym. The main target muscle group for this exercise is the back. Depending on the type and width of the grip, as well as on the way of doing the exercise, lifting the body up can shift the emphasis of the load from the outside to the inside, from the upper to the lower back.

It is possible to practice functional training exercises on the horizontal bar:

• Power outlet.
• Horizontal plank.
• Hanging leg raises.
• Crossbar push-ups.

The complex for pull-ups provides for the ability to perform exercises: with weights, body weight, with assistive devices.

Upper block

The upper body block trainer is a multifunctional equipment. The top block is a complete training tool. It is suitable for girls who find it difficult to perform full pull-ups. The set of exercises available on this apparatus is completely identical to the pull-up bar. Except for the elements of functional training.

Leg curl machine

The machine leg curl is an isolated exercise aimed at working out the muscles in the hamstrings in detail. The machine is a block structure with a horizontal bench. The leg bolsters transmit the forces from the load to the athlete through the cable.

When performing a movement, the selection of the load is selected depending on the individual characteristics of the student. It is advisable to include a leg curl trainer in the training program as an additional element.

Bars

Exercise equipment in the gym, the purpose of which is to develop the muscles of the shoulder girdle, is in many ways inferior to such a simple apparatus as the parallel bars. This is a universal simulator on which it is possible to develop the deltoid muscles, arms, abs, chest. Workouts on uneven bars involve working with your own body weight.

However, with a high level of physical readiness, you can resort to additional weights.

Smith simulator

The Smith machine is a vertically oriented frame with a barbell. The bar is strictly fixed in the horizontal plane. And in the vertical direction it moves along steel guides.

Development exercises are performed in the Smith simulator:

• Legs. To do this, perform squats, lunges, leg bends with different stance of the feet relative to the plane of the simulator.
• Chest and arms. Benches with different body positions on a horizontal and incline bench.
• Back. Rows with partial and full amplitude.

Scott's bicep bench

The projectile is an inclined platform, a bench for the practitioner and hooks for the bar in the front of the structure. The Cattle bench is designed for an isolated load of 2 heads of the shoulder muscles.In the process of performing bends on the simulator, it is important not to lower the barbell to the end at the bottom of the trajectory.

This will put additional stress on the elbow joint. The use of the Larry Scott bench is advisable in combination with a basic biceps exercise.

Abdominal trainer

The abs trainer is a hinged structure consisting of 2 blocks. Both elements are connected in a movable support. The axis passing through it is the axis of the simulator. The increase in the load in the apparatus is achieved by adding athletic pancakes to special equipment brackets.

The person performing the exercises on this machine twists the body relative to the pelvis. That is, the process of movement is carried out due to the simultaneous convergence of the chest and knees of the athlete. The simulator helps to effectively develop the abdominal muscles. Due to the counter movement of the upper and lower half of the body, it is possible to equally load all parts of the abdomen.

During the exercise, the practitioner is rigidly fixed in the simulator. The path of movement is determined by the equipment. To minimize the possibility of injury, bend should be performed without jerking.

Leg press platform

The platform is a structure inclined to the floor plane, with a bench for an athlete and limit stops. The projectile is designed to develop leg muscles. It is analogous to classic squats. Thanks to the rigid upper body fixation, the leg press platform is suitable for girls and women who are not allowed to use free weights.

When working in the simulator, it is important not to tear the pelvis off the support bench. When placing your feet on the platform, you should monitor the position of the heel and toe. At the bottom of the trajectory, the heel should not come off the surface. This type of equipment is used for detailed study of the thigh muscles. To do this, perform presses with one leg.

Trained athletes use the platform to shock the deltoid muscles. They push the projectile overhead.

GACK Squat Trainer

The GACK machine is a type of leg press machine. The projectile is a vertically oriented frame, the movable, loaded part of which moves along the guides. There is a platform for support in the lower zone of the simulator.

The GACK squat equipment serves to train the front and back of the thighs and is considered an alternative to the squat with a barbell on the shoulders. During the execution of the movement, it is important not to allow the heels to come off the support. This will greatly increase the load on the spine.

Calf Trainer

Depending on the position, the equipment for the development of the gastrocnemius and soleus muscles is of 2 types:

• From a standing position.
• Sitting.

Both methods include calf raises. In the first, there is no load on the spine. Therefore, it is preferable. During the exercise, you need to monitor the range of motion. The calf muscles are under great strain throughout the day. Therefore, it is important to shock them in training.

Leg Conversion and Raising Machine

A universal machine for the development of the adductor muscles of the inner thigh. Very important for girls and women. The simulator is a modular structure with a chair. A load is applied to it by means of cables and rollers. Depending on the type of exercise, the rollers are located on the outer or inner thigh.

The load during the reduction and extension of the legs is selected individually. The simulator fully controls the trajectory of movement. The student is required to perform smooth repetitions.

Butterfly for pectoral muscles

Reducing the arms in the simulator in front of the chest is an isolated movement aimed at detailed muscle work. The simulator is block. Power transmission is carried out through 2 hinged handles.The movement should be carried out smoothly. In this case, pay special attention to the position of the back. It should not be rounded at the time of peak muscle contraction.

Rowing machine

A lower pulley or rowing machine is aimed at working out the muscles of the back. Depending on the selected crossbar, the load may shift from the outside to the inside. When performing repetitions on the machine, it is important to pay attention to the position of the lumbar spine. Rounding is not allowed.

The rowing machine is a block structure. Power transmission is carried out by means of cables and rollers. The load moves along the guides inside the metal frame. The athlete sits on a bench in the front of the equipment.

Cardio Cross Station Arc Trainer

The station is a type of elliptical trainer.

Due to the combination of 3 types of rectilinear movement in the simulator, all parts of the body are loaded:

• Slip. Takes 1/3 of the total trajectory. Actively engages the muscles of the core stabilizers, legs and adductors.
• Step. Lasts for 1/3 of the entire amplitude. During this phase, the muscles of the front of the thigh and core are actively involved.
• Climb. The most energy consuming part of the workout. The work includes stabilizers of the back and abs, the back and front of the thigh, the calf and soleus muscles.

The cross station belongs to the cardiac zone simulators.

Gravitron

Gym equipment designed to help beginner athletes develop strength is called the gravitron. The equipment is a frame with a crossbar and beams, equipped with a block platform. The latter serves to compensate for the effort during pull-ups and push-ups. Gravitron is an analogue of bars and a horizontal bar for pull-ups.

Thanks to the introduction of auxiliary blocks, it is suitable for girls and women as an alternative to pulling the upper block to the chest.

Orbitrek

Orbitron is an elliptical cardio trainer. In terms of its functionality, it is similar to the Ark-Trainer cross-station. Suitable for aerobic exercise for girls and women with musculoskeletal problems.

Treadmill

A simulator designed for aerobic training. Depending on the goals of the practitioner, the treadmill can be included in the training split as a final exercise. It is recommended that this equipment be used at the beginning of a workout to warm up before lifting weights.

The lane is often used as a standalone projectile to improve VO2 max (maximum oxygen consumption).

This indicator is important for athletes. Also, this equipment is widely used when it is necessary to reduce body weight. When working on the treadmill, you should follow the basic rules of running. The position of the foot with each step must be carried out from the toe and performed in the plane of the body. This will reduce shock loads on joints and ligaments, as well as reduce the risk of injury.

Exercise bike

Exercise bikes belong to the aerobic area of ​​gyms. The main purpose of this equipment is to warm up before training. Conducting separate classes on this equipment is advisable for people who are overweight. Weight training and the use of specialized equipment in the gym are equally necessary for both men and women.

Fitness club equipment is designed for harmonious muscle development and body weight normalization. Ignoring the main shells when building the training process will slow down the process of getting the result.

Video about the types of simulators

Types of simulators and their functions: