Types of simulators in the gym and how to use them. Names for girls

To preserve the beauty of the body and improve health, you need to constantly work out in the gym or at home. Various types of exercise equipment help to train specific muscle groups and maintain endurance and excellent physical shape

Upper Body Trainers

The types of simulators in the gym are divided into 2 groups:

In addition, simulators are for:

• home use;
• work in sports halls;
• children;
• professional athletes.

To ensure that the load is evenly distributed over all muscle groups, sports equipment is recommended. You can increase endurance and strength by combining workouts: start classes with a cardiovascular machine, and then gradually move on to strength exercises.

For chest muscles

To have a beautiful, athletic look, you need to pay more attention to the pectoral muscles: they create a sporty body silhouette. You need to work out not only the internal, but also the external segment.

For this purpose, training is carried out on the following simulators:

For back muscles

Pulling exercises performed on the following machines are used to train this zone:

• T-neck construction;
• block device;
• special bench.

All of them belong to the groups of strength trainers. Their work is based on pumping traction force. The equipment is adapted for training the upper or lower muscle group.

For the upper workout, a bench with a weight and a T-shaped handle is used. The weight of the load is adjusted using weights that are attached to the back of the wall. The design of the handle allows for different gripping and pulling movements in different directions. Bent or straight arms can easily be pulled behind the head, chest or back.

The load on the lower block of muscles allows you to give the so-called rowing machine. On it, the handles are located under the bench at the bottom.

The main purpose of these exercises is to tone the muscles around the spine.

For arm muscles

You can achieve strong arms by exerting stress on certain muscle groups. Consultation with specialists about which part of the hands needs to be worked out will help to choose the right simulator.

Arm muscles include:

• area of ​​the shoulder girdle;
• shoulders;
• forearm area;
• brushes.

To work out each of these muscles, you need its own simulator, for example:

• Horizontal bars, power devices and tables allow you to strengthen the spine and shoulder girdle area. Some of them are only used in gyms: working on them independently is difficult and fraught with injuries.
• Crossover it is preferable to choose for the shoulders. It consists of 2 height-adjustable stands. The device is not only multifunctional, but also reliable in operation.
• Training apparatus Sotsky is necessary for the development of the muscles of the forearms. The design of 2 movable hinges with handles allows you to effectively develop the flexibility of the wrists and forearms.
• Expander for brushes are small and can be carried in a bag. This muscle group is the main one in the work on the strength of the arms, because a strong grip allows you to perform high-quality exercises for the development of other muscle zones.

There are no specific cardiovascular equipment available for arm strength exercises, but steppers and a treadmill can be used. They allow you to effectively develop the muscles of the upper limbs even after surgery.

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For shoulder muscles

The formation of the shoulder girdle occurs through the development of the deltoid muscle. Its structure is complex and training this zone requires some effort. One of the most effective exercises for the shoulders is the bench press in a standing position. This is the basis for a competent study of the shoulder muscles zone.

The exercise allows you to load all sections of a given group.

To complete it you need:

1. Put your feet shoulder-width apart.
2. Grab the projectile from the front and raise it to chest level. At the beginning of the movement, inhale, and upon reaching the end point, exhale.
3. Pause briefly and return the bar to its original position.

The weight should be medium so that the student can handle it without getting injured. The back bends slightly. In some cases, dumbbells can be used as a projectile.

The types of simulators in the gym for training arms and shoulders are divided into strength and cardio loading. The latter are based on the use of heart rate.

The positive factors of such training are:

• normalization of the respiratory and circulatory systems;
• improving the body's endurance;
• oxygenation of tissues;
• establishment of metabolic processes.

When done correctly, these exercises are calorie intensive, resulting in the release of excess energy and weight loss. However, at the same time, protein is consumed, which is necessary for tissue elasticity.

As a result, muscles become flabby, so experts advise combining cardio training with strength exercises to increase muscle mass. At the same time, cardio training is carried out daily, and strength training - every other day, to enable the muscles to recover from stress.

If medical devices are used for cardio training, which allow dosing the load on the muscles, then strength training equipment is widely available in sports stores.

Many for the arms and shoulders are oversized, making them difficult to use at home. Setting them up requires special knowledge, specialists working in gyms and fitness centers can help with this. An individual approach and a correctly selected training program will allow you to achieve the desired result.

Manufactured devices are divided into the following types:

• With a long trajectory. Allows you to build up the mass and volume of the muscles of the arms and shoulders.
• Aimed at working with specific areas. They work out them deeply and in detail.

Both types of equipment can be found in the gym. For the home, simulators are usually chosen that can train the whole body.

According to the principle of operation, the equipment is divided into the following categories:

• working under their own weight;
• with built-in weight or hydraulic system loads;
• using free weights to increase the load;
• functioning with combined weight.

The simplest simulators for this zone are as follows:

• Horizontal bars and crossbars. They can be installed indoors or outdoors. This workout allows you to develop different muscle groups in the arms and forearms. By simply hanging for a few minutes, the spine is stretched, the load on its discs is reduced.
• Barbell and dumbbells. Working with them allows you to quickly pump up the muscles of the arms and shoulder girdle.
• Various types of expander. Strengthens all muscle groups in the arms.

The set of exercises designed for the arms uses simulators that can be used both at home and in the gym.

Lower Body Trainers

The muscles of the legs are the largest on the human body. They are deep and therefore significant strength loads and many repetitions are used for training.

The types of simulators in the gym to form and strengthen this muscle zone are as follows:

Name	Description
Gackenschmidt's equipment	The device allows you to effectively work all the muscles of the legs, especially the lower part of them. The exercise is based on squatting with a load, while the weight pressure is gentle and does not injure the spine. The tilt angle of the base is adjustable, and the non-slip coating allows you to work safely and comfortably
Leg curl machine	Effective for toning muscles and building strength in the legs. Raising the legs is done from a support position lying on the stomach. The recumbent and standing machine are safe
Hyperextension equipment	Trains the lower back, hamstrings and glutes. All movements must be performed as collected as possible so as not to injure the limbs
Calf Trainer	Works on all groups of the calf muscles. It is performed while sitting, with knees bent at a right angle. The heels are free and rise as high as possible. At the maximum possible point, they are fixed for a few seconds and return to their original position
Leg Conversion and Raising Machine	Trains the adductor muscles of the thigh. Recommended for beginner athletes and professionals. For women, this is a great opportunity to get the perfect legs.

To avoid injury, you need to warm up well before class. Exercise is done slowly and carefully so that the muscles do not break.

Abdominal Trainers

It is important for women and men to have a nice, toned abs. Exercise machines for this area of ​​the body work with the upper, lower and oblique muscles of the abdomen. Constant exercise not only builds a beautiful torso, but also burns excess body fat.

These simulators include:

• press bench with a slight slope;
• gymnastic roller;
• Roman chairs;
• Swedish wall.

For home use, you can choose any of the types of equipment, if there is space for their installation. The greatest demand is for multifunctional simulators that strengthen the abs, back and limbs.

They target multiple muscle groups, take up little space and are inexpensive. It is enough to work out on such equipment for half an hour a day and the body will become fit, and the abs will be elastic.

Some models can be equipped with a massage function. This will allow you to relax the parts of your body that are not involved during your workout.

Strength equipment for women

Women need to be careful about working on simulators and not apply maximum loads.A girl with pronounced biceps and abs on the press will not be attractive.

If you use the equipment correctly, the results will be positive - a toned body with a narrow waist and a straight back. To achieve this goal, you need to work on yourself every day, eliminate bad habits and organize a healthy diet.

Before starting exercise, you should undergo a medical examination in order to know the possibilities when choosing a schedule and training intensity. For example, girls in puberty and with problems in the menstrual cycle are better off using gentle exercises and temporarily abandon strength training.

Strength machines are aimed at working out the areas where fat is most often deposited - thighs, abdomen and buttocks. The main ones will be simulators that work out the lower body.

Such equipment can be used in the training of the leg and gluteal muscles, for example, for:

• bending the legs lying down;
• sitting leg curls;
• taking the leg back;
• information / breeding of legs.

Platform and hyperextension helps fight problems in the lower body.

For the upper body - chest, arms, back, you can choose the following simulators:

• Smith tool;
• hyperextension;
• block on a cable with traction;
• butterfly.

When choosing exercise machines for the press, you need to understand: they are bad for the waist and it is better to use exercises that make the stomach flat, but not decorated with muscle cubes.

Multifunctional simulators

To maintain beauty and health, multifunctional simulators will help, aimed at:

• working out various muscle groups;
• building and strengthening muscles;
• weight loss.

It is better to work out in a fitness club or gym where specialists work. They will help you draw up a training program and control the correctness of the exercises.

The types of simulators in the multifunctional gym are divided into:

• Professional types of equipment with multiple functions and reinforced construction. They allow several athletes to train at the same time without interfering with each other.
• Home complexes. They are inferior to professional models, but they solve specific problems and have an affordable price for an ordinary user.

The advantages of home strength training systems are that they combine the functions of a treadmill, an exercise bike, and other types of equipment needed for exercise.

They allow you to perform the following tasks:

• work out specific muscle zones and their groups;
• conduct each workout efficiently and efficiently;
• take up little space in the house;
• adjust to the required load, muscle strength and training time;
• gradually develop the strength, endurance of the practitioner and the flexibility of the joints;
• take into account the low level of training of an athlete in a specific period;
• reduce weight and stress levels with systematic exercise on it.

By design, home simulators are divided into 2 types:

• With built-in weights. Suitable for training to maintain the general tone of the body and improve the health of the practitioner.
• Free weights. Such equipment allows you to regulate the load, increasing or decreasing it as needed. Trainers use trained people and professional athletes in their training.

The operation of multifunctional equipment is based on a variety of movement of cables and levers. It can be smooth or stepped. It is easy to adjust the load.

The disadvantages of multifunctional simulators include the high price of the product. But unlike conventional shells that train one or more muscle groups, this equipment can work out a larger number of them, replacing several types.

Such a simulator allows you to perform a variety of exercises, both in cardio and in strength load, including:

• raising the torso and legs;
• all kinds of presses;
• walking and running of any intensity;
• imitation of cycling and rowing.

The selection of a set of exercises depends on the preparedness of the student and the set of functions of the installed equipment.

When choosing a multifunctional product, consider the following:

• The purpose of the simulator. If it is bought for home workouts, it is better to choose a compact and inexpensive trainer. A sports hall requires a reliable unit of high functionality and quality.
• Installation site. The equipment must organically fit into the atmosphere of the house and therefore its dimensions are determined by the presence of free space in the room.
• Availability of functions. Priority is given to the capabilities that the buyer needs. But in a fitness center, you need to buy equipment with maximum functionality.

Before purchasing, you need to consult a doctor in order to know your capabilities and not harm your health.

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Cardio trainers for women

Modern manufacturers offer various models of cardiovascular equipment.

They differ in the principle of operation and are divided into:

• working from the efforts of the student;
• operating from built-in electronics. This allows you to change the level and strength of the load.

This type of sports equipment has both advantages and disadvantages.

The main indications for the use of cardiovascular equipment include:

• the ability to strengthen the heart and muscular systems;
• establishing proper breathing;
• strengthening endurance;
• removal of excess fats;
• maintaining immunity;
• strengthening the elasticity of the spine and joints.

These indications refer to the general system of operation of such simulators without taking into account their individual properties.

Contraindications include:

• the presence of problems in the cardiovascular system. The strength and intensity of the load can be reduced or completely eliminated;
• existing diabetes mellitus;
• diagnosing a disease with thrombophlebitis;
• infectious inflammation;
• neoplasms;
• a sharp increase in body temperature.

Contraindications are not wide, therefore, in many cases, doctors do not limit the patient's physical activity.

The choice of the type of simulator for exercising in the gym or at home depends on the tasks that it must perform. Beforehand, you should discuss the load with your doctor.

Article design: Mila Friedan

Video about simulators

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