Those who are first sent to the gym, often lose and do not know how to work properly with the equipment. Different types of simulators installed in T ...

Types of simulators: photos, titles and reviews about manufacturers

From MasterWeb.

09.04.2018 14:00

Those who are first sent to the gym, often lose and do not know how to work properly with local equipment. Various types of simulators installed in such premises are designed to work with different groups of muscles, and for effective classes Athlete's sport should know all about the rules of working with them.

Why is it important to do correctly?

Frequently often B. sports Hall You can observe newbies that are confused at the existing simulators and do not know what the capabilities of your own body can develop with their help. Neither the program, nor own coach, no motivation in such people, as a rule, is not, so they can visit the institution once or two, after which they forget about their desire to become more beautiful and slimmer. Even the presence of subscriptions with a higher shelf life is saved, such people do not feel sorry for their own money.

The first thing you need to do is honestly admit that the types of simulators in the gym lead you into frantic horror. Ignorance will push you further and help you understand how to contact them. Then you need to develop a program of exercises that you will be implemented for the development and strengthening of your body's muscles. You can do this with the help of a professional instructor, if you have no enough money for it, you can find a large number of exercise complexes suitable for use.

All tasks must be performed correctly, only in this case will be able to achieve the desired result and avoid injuries. Follow the strict instructions, use proper species The simulators in the hall, adjust your nutrition - these are the basic recommendations for those who are just starting to work on their health.

How to work biceps?

At first glance, working on her body seems fairly simple. For example, to achieve developed biceps, it is necessary to use suitable types of simulators, a photo of athletes with grained "banks" causes a burning envy of those who are on initial stage. One of the devices capable of helping the work on the muscles of the hands is the machine for pumping biceps and broader, it is very easy to use.

To perform the exercise, it will be necessary to take up the neck so that the palms are directed forward. Hands must be pulled out, reproduce the chest, and the press will strain as much as possible. Once you have reached the original position, pull the neck to your chest. Hand muscles should be minimized, the main emphasis should be made on the side muscles of the back, if everything is done correctly, you will feel a kind of sensation. Hold the vulture in this position 3-5 seconds, after which you can slowly return to the source. One set consists of 8-10 repeats this exerciseAnd in each training session, three sets should be performed.

There are combined types of simulators who are aimed at developing several types of muscles at once. They can be attributed to the rowing, with which you can develop press, biceps, quadriceps and spins, in addition, it is an excellent option for cardiac. Each self-respecting hall should have such equipment, because it is very popular among athletes.

Grasp the handles and put your feet on a special platform. During the exercise, your press should be strained, and the back is direct. As soon as you ended up in the desired source position, you need to begin to repel your feet from the platform and at the same time pull the vulture. Feet should be as straight as possible, and elbows are not going beyond your body. The correct return to the initial position provides for bending the hips, you do not need to bend forward.

Equipment that allows you to develop the two-headed shoulders muscles is tremendous, and all newcomers want to try out their strength on it. The list of suitable simulators also includes the bench of Scott, and the so-called "biceps machine", however, they can be found far from all sports clubs.

What equipment is suitable for work on the legs?

Only systems approach Using certain types of leg simulators can help achieve high results. Some athletes alternate sports and arrange separate workouts for the respective muscles. The most popular of them is a gakkenshmidt simulator, it can be found in every club, it is convenient to use and helps to work not only buttocks, but also quadricepsies.

Sit on the simulator, then throw back onto his back and place your legs on the platform. Once you have taken a starting position, start slowly push the leg forward in such a way that your knees are slightly bent, but the legs were not straight. Next, you need to tighten your knees to the chest, lowering weight, so you will have one repetition. To secure the effect you need to do this exercise 25-30 times. Start with a small weight, and focus on your well-being. With the slightest signs of weakness, stop performing the task.

Muscles of the legs are one of the most difficult for study, as they have a deep lounge. To work, you will need to use special types of simulators and conduct training with high intensity. It is important to achieve the state at which you can take large weights And without any difficulties, to perform at least a medium number of repetitions (10-15 pieces).

Most of the necessary equipment for working on legs can be found in sports clubs, regardless of their position and status. Special simulators for ICR are suitable, as well as those that allow you to train the bending / extension of legs in the knees in the lying and sitting positions. The largest queue, as a rule, is formed by a healthcare machine, similar to the invention of Gakkenshmidt, but with one difference - a platform is used here.

How to pump chest muscles?

According to athletes, each self-respecting man must have powerful hands and breasts. If you know the types of simulators suitable for work on this group of muscles and how to deal with them, you have every chance of moving guys who annually demonstrate a luxurious figure on the beach. Pay attention to the fact that you need to work both internal and external parts of the muscles to achieve a really good result.

One of the most sought-after breast simulators is the "Pek Dec", with which you can also pump your hands. To use them correctly, you need to sit on it so that your spin overlap. Grasp the holders, and then start the elbows and hands together. It is important to ensure that they almost touched each other. Breast muscles and hands should be tense at the time of the exercise, otherwise it will not be any sense. Then you need to return to the initial position. It is recommended to perform at least 2 approaches of 10 repetitions.

To get a visual dynamics, alternate different kinds Simulators in the hall, photos of their own breast muscles, made with an interval of 3-4 weeks, will help you understand if you really are on the right track. For breast development, you can also use the crossover and the Hammer car, but they are far from every sports club. Recently a large number sport equipment It is installed on special sites in the courtyards and parks of recreation, try searching the necessary units there.

Luxurious press myth or reality?

The cherished six cubes on the stomach - the dream of many people far from sports. For the sake of justice, it is worth noting that experienced athletes are not always obtained to achieve a similar result. To have a relief belly, you can use the most appropriate types of simulators for the press, best combine them with additional exercises At home.

The easiest way to use in this case a special bench, it is absolutely in every room. Source position - sit on it and hook behind the rollers with your legs, then fold the hands in such a way that the neck and shoulders are located on the same line. To exercise, you will need to carefully lean back, the shoulders should be at a distance of several centimeters from the bench. Strain the press and try to raise yourself, pay attention - you need to raise your back, you don't need to pull my head. It is recommended to perform 5 complexes of 10 repetitions.

You can also stabilize the housing using the most suitable species Simulators in the gym, photos and instructions for their use you can find either on the equipment itself, or on additional stands nearby. It is very important to use several varieties of machines to work on the press, in particular, Roman chairs, inclined benches, gymnastic rollers, even the usual swedish wall.

What benefit can be obtained from cardiotransporters?

Especially important to possess complete information About the types of simulators and their purpose during cardiovers, because it comes to the main system of the body - cardiovascular. Basic equipment here is treadmillIt should be used at the very beginning of each lesson, so that the muscles of the body are cheered up and were ready for active work. But it is most often occupied, so it should be considered alternative options, eg, rowing simulator or cross station.

The latter helps to work out an absolutely whole body and has an effect similar to a treadmill and does not require excessive effort. Intensive impact caused by a gliding on an arc is achieved by proper fulfillment exercises. It is only necessary to take the handrails, then start moving with your hands as if you are right now run along the stadium path. The thighs should be straight to the muscle elaboration carried out correctly. You need to do on such a car 15-20 minutes.

Separately, in this case, exercise bikes should be considered, which positively affect the respiratory and cardiovascular system, and also help develop the muscles of the buttocks and legs. Such types of sports simulators are divided into magnetic and mechanical. The first are more smooth, the load there will be directly dependent on the distance between the flywheel and magnetic surfaces, in the second case, on how much the belt is stretched.

Is it possible to strengthen the back with this equipment?

IN school years Physical education teachers constantly forced you to pull up, but you did not master this exercise? You have a chance to catch up with your own knowledge. You will not need coaches who know how to work with different species The simulators in the hall, the photo of physically strong athletes in various magazines will no longer call you a burning envy, because you yourself have secret knowledge, how to develop your own back and make it truly strong.

One of the most famous machines to help work out the appropriate muscle group is gravitron. It is enough to simply install the desired mass that you plan to raise, then take up the handles and get up on special knees. Then you need to start tightening in such a way as if you do it on the usual horizontal bar. Using sites, you will be much easier to descend and climb. It is recommended to perform three complexes of 8-10 repetitions.

Bench for extending block simulators, T-vultures - all this is suitable in order to work out the large muscular layer, protecting the spine and the spinal cord. Impressive appearance Everyone can purchase precisely due to the massive back, so it is definitely worth it to work as it should. Special types of simulators in the gym will help you achieve good results, traction exercises at first will be given to you with great difficulty, but gradually you will feel what invaluable benefit they bring.

What cars are popular with girls?

For most part, representatives of the fine sex most of them are rarely sacrificed in the types of simulators and their names, coming to the hall, they have new acquaintances and often transmit experience in successful chain training. Most often, girls can be seen on the stepper, with the help of which the exercise is performed, similar to the rise in the stairs. You can configure the simulator in such a way that each pedal will have its own load, which will enable the intensity of the exercise.

Ellipses are special sports machines that combine the functionality of several of their relatives at once. Such types of simulators, photos of which are often published on the covers of sports magazines, are very easy to use. Girls prefer to use them to strengthen the buttocks, hips and legs, as well as lower loads on ankle and knees. The upper body is breasts, shoulders and hands, can also be strengthened with such equipment.

What is suitable for guys?

It is believed that some types of simulators in the hall are only suitable for men, but this is not right. It all depends on the needs and desires of an athlete, for example, guys want to have developed delta, and constantly pump out this muscle group. Girls can also work out deltoid with shragi with dumbbells or on a special "butterfly", the main thing, the exercise must be performed correctly, otherwise there is a risk to harm your health.

Girls love guys with big, powerful and strong hands, which is why the latter constantly train not only biceps, but also triceps. Among the types of simulators that are most suitable for studying these types of muscles should be noted the bars and block frame. They are designed for those who do not suit usual work with free weight and various rods, and who wants to achieve an impressive hand size.

What other exercise exercises?

In addition to the usual power equipment in sports clubs, you can find sets for Aerobics and Pilates. Despite the fact that they do not use the same popularity as some types of simulators in the hall, photos of girls with hoops, rugs and small dumbbells, published in various magazines, have long been symbolized healthy image Life in the population.

As a rule, such additional equipment is used when conducting group classes, they can be enrolled at the administrator sport Club. In most cases, their visit is included in the price of the purchased subscription, but this information is best to clarify before it acquisition. As the visitors of the gyms want to lose weight, and in one way or another to influence problem zonesFor projectiles, a large line is usually built. To avoid it, it is best to do at a time when customers in the club are a bit - at noon and daytime.

Do I need to go to the gym?

Despite the fact that the gyms continue to open in megalopolis with an incredible speed, not all athletes hurry there. Some prefer to do at home, and even buy simulators, species and descriptions of exercises they are found on the Internet and try to bring their body in order on their own. Not in all cases they succeed, as they do not take into account the capabilities of their own body.

Subscriptions in the gym are not suiced enough, but in return to his buyer will be able to get the opportunity to take advantage of all the necessary equipment for its own recovery. In addition, large organizations periodically arrange sales, on which you can save and purchase a ticket to the hall with a discount of up to 50%.

Purchase simulators at your own expense is quite expensive, it is possible to do this only if you are planning constantly on it. A separate problem is the choice of the most suitable place to install the equipment. It is more convenient to use the simulators in the presence of a private house, if it is located outside the city, then in addition to the beautiful figure and good well-being You will receive an additional dose of fresh air, positively affecting health.

Kyiv Street, 16 0016 Armenia, Yerevan +374 11 233 255

When buying new simulators for your gym, perhaps the knowledge of all simulators is not a priority. But if you wish to know the names of sports equipment just to better understand how each simulator works with your body, then continue to read this article.

The main characteristic of the simulators is that most of them are specifically designed to work with certain muscle groups of your body. In other words, they are intended for insulating exercises.

If you want to pump certain muscles, then no best waythan performing insulating exercises. As the name follows, these exercises include movements aimed at a specific articular or muscle group.

However, if you want to extract the maximum benefit from any simulator for insulating exercises, then you should know and understand how each of them works and what you can expect from each of them. Also do not forget that because insulating exercises are intended for specific joints and muscular groups, Always a good idea to perform them in conjunction with other exercises in order to train balanced.

Insulating exercises are also useful for those who are in the process of recovery or for those who want to fix muscle imbalances.

Most popular simulators

This is a brief overview of the most popular and most common simulators, and you can buy power simulators to "Etostost" with delivery to house class.

1. Simulator for beasts for breast muscles

This simulator is perhaps the most famous equipment for the gym. It is intended for breast training, but also affects the shoulders and triceps. All simulators in this category have adjustable seats, weighing plates and all of them are seated, on the inclined surface head up or head down.

2. Simulator for the Breast Muscles "Butterfly"

This simulator is intended only for one muscle group - chest. Available in two samples: sedentary or lying (on the back), these simulators are equipped with pillows to enhance comfort and allow you to adjust the distance between them. Although the exercises performed using this simulator also include the work of triceps and shoulders, they act only as stabilizers, so they do not pump and do not strengthen while working with the simulator.

3. Training machine for shoulders

As follows from the name, this simulator works with shoulders, but it also tones and strengthens triceps. The handles rise above their heads smooth and controlled movements and fall to the level of the ears, while the elbows should always be in a bent position.

4. Top Block for Screen Training

This simulator is designed for complex exercisesworking with the muscles shoulders, biceps, neck, top and middle of the back. The lower part of the back should be maintained throughout the exercise to prevent injuries, and the muscles should be reduced to obtain maximum benefits.

This simulator is also intended for complex exercises. It basically works with upper and medium spin musclesBut also involves the widest muscles of the back, biceps and lower back, toning and strengthening them.

6. Bench Scott for Biceps

Designed for insulating exercises, the main task Which is pumping biceps. One of the simplest simulators, the necessary adjustments are limited to the seed height fixing.

7. Pen for triceps

Insulating Tool for Triceps Muscles. It is also very easy to use. To properly perform exercise, the press must be firmly supported, the chest is at the top, and the back straight.

8. Training machine for honey

For complex exercises working on quadriceps, caviar and popliteal tendons at the same time. The simulator is equipped with a back, adjustable seat and bench foot. To properly perform the exercise, the legs must be bent and move slowly, and the knees must be divorced.

9

Unlike retogs, the extension of the legs is aimed only on the formation of quadriceps. In addition, during the execution of the muscle exercise is reduced, you should also pay attention to breathing, exhale when straightening the legs and breathe when returning to its original position.

10. Simulator for information and breeding of legs

Equipped with a back and seats with adjustable pillows. Exercises performed on this simulator provide seem to be from the name, mixing and breeding legs aimed at pumping internal and external thighs.

11. The simulator for the muscles of the abdominal press

An insulating simulator intended only for abdominal muscles. It is actively used to occupy a press with torn muscles of the press. To obtain noticeable results and prevent injury, the elbows must be opposite the pillows, while the head and neck must be maintained in a neutral position.

12. Simulator for scolding back

Ideal for insulating exercises. Directed on the muscles of the lower back, but does not work with the muscles of the press, despite the fact that they are also involved. The support surface should be adjusted to an angle of 90 degrees relative to the knees, and the hips should be located opposite the seat.

The best thing in this simulator is that while it is aimed at pumping biceps and triceps, you can easily adjust the weight and perform a whole range different exercises. With weighted plates, adjustable cables and other accessories, you can switch attention to any of your main muscles. Especially this simulator is recommended for women, as it can be very easy to handle, primarily for beginners.

One of the most complex zones that is not easy to pump up is belly, as well as sides and a waist. To work on these sites professional athletes Simulators are used that allow you to adjust the shape in a short time: a thin waist, abdominal cubes, beautiful posture.

The main types of simulators for the press

All existing simulators for the press can be divided into several groups of constructive features and the specifics of training, consider each of them.

Bench

The most popular view of the simulator is a bench that allows you to perform a large set of exercises. It can be horizontal, inclined, Roman and with an expedited back, the last 2 are suitable for training with an increased load level. The simulator is universal, has a number of strong advantages:

• effective study of oblique and straight abdominal muscles, buttocks, waist, back;
• small size, which allows you to store and use a bench in a small apartment;
• great opportunities for independent training;
• available cost.

Other types of simulators

People engaged in sports at home or in the hall, also use the following types of simulators:

• home Brux or Swedish WallWith which you can do exercises by taking a vertical or horizontal position. Compact simulators allow you to download not only the press, but also your back muscles, hands, legs;

• rowing simulator. While working on such a design, all muscle groups are involved, imitation rowing helps strengthen their back and press, make more wide shoulders, and waist - narrow;

• torso track. Suitable for users with minimal physical training. During classes, it is necessary using pens-supports and becoming knees, pull up. All groups of muscles are working, as well as hands, backs, and thighs are effectively developed;

• AB Roller. The classic simulator for high-quality testing of the press, has support for the head, is distinguished by the average cost.

This is the most expensive group, but the above simulators will become the best solution, both for beginners and experienced athletes who want to maintain their body in Tonus. There are many varieties sport inventory, each of them has strong and weak sides. When choosing, consider the features of your body, the intensity of training.

Important! Choosing a simulator, do not forget about elliptic devices, treadmills, classic horizontal bar and exercise bike, which allow you to use different muscle groups during training.

Simulators for simple, but regular workouts

If you are just starting classes, but until you want to buy a professional bench or Torso track, then stop your choice on simple simulators:

• hula Hup. Very women's simulator having a reinforced design. Used to work on thin waist, strengthens the side muscles of the press;

• roller. The effectiveness of classes with a roller is comparable to the efficiency of the "strip". The simulator is a wheel, on the sides of which handles are located. During the exercise with the roller, the muscles of the back, legs, hands work, shoulder girdle, press and sides;

• fitball. The bulk ball is widely used to create beautiful press, suitable for people of any age and gender.

The simplest simulators have low cost, take the minimum number of space, help to make the tummy flat, but to achieve their tasks will have to work longer than in the case of a bench or the Swedish wall.

Advantages of a homely simulator

1. Opportunity to play sports at any time of the day.
2. By purchasing a simulator once, you no longer need to visit the gym, pay for the subscription. Savings are especially noticeable if there is no one person on a new simulator, but several family members.
3. A wide range that allows you to choose a simulator, both under the features of the body and the size of the apartment.
4. Home sessions make it possible to focus on training, being a good solution for shy people.
5. No rush, need to go to fitness club. Saved forces you invest in training!

How often do on the simulator?

Having bought a simulator, you should not spend on it for 24 hours a day, because if you begin to do daily, the body will be overraned. At home, it is worth protecting the schemes approved by many fitness coaches, "2x1", in which the exercises are performed 2 times a week at the very end of general training. For example, you can download the press on Tuesday and Saturday, giving the muscles the opportunity to recover.

Note that the growth of muscle mass or weight loss can slow down the following factors:

• incorrectly selected program or training intensity;
• refusal from proper nutrition;
• consumption of a large amount of food containing simple carbohydrates;
• lack of protein in the diet;
• too frequent training, as a result of which the body starts to produce a cortisol hormone, adrenaline, which is fraught not only to slow down the process of correction of the figure, but also cardiovascular diseases.

Contraindications for exercises

1. Disorders of the musculoskeletal system.
2. Recently transferred long-distance operations, such as cesarean section, Appendectectomy and others.
3. Output of internal organs, tumor neoplasms.
4. Pregnancy.

We present to your attention top list of the most popular simulators in the gym. A little about the "heroes" of Top and what the reasons for their popularity, also read in our article.

10th place

On the 10th place there is a stepper - cardiotryman, which provides a load on the muscles of the legs and buttocks. This simulator imitating the staircase is most popular among the women's audience. Since, unlike power simulators, helps make legs slender and tightened without increasing muscular weight.

9th place

The rowing simulator is a universal cardiotryman, allowing to achieve tangible results in weight loss. During classes on this simulator, all major muscle groups are experiencing at the same time, which contributes to the harmonious development of the body. This is one of the few simulators, which, thanks to one exercise, has an impact on most of the muscles of our organism. Despite the high productivity of training on the rowing simulator, some still avoid him, fearing that it is very difficult to do on it. Therefore, in fact, the ninth place.

8th place

The eighth place in the rating of popularity is given to the crossover. This power simulator allows you to train your chest muscles, shoulder belts, back and press. At the same time, the load is distributed only to the muscles you need, the rest remain unused. This simulator is relevant not only for professional athletes and bodybuilders, but also for those who wish to adjust their shape.

7 place

Smith car. This uncomplicated exercise simulator, which is a bench with two racks, for which burden movement is made, very popular among bodybuilders and bodybuilders. The secret of its success is safety and good performance. Smith's car does not just pumped the muscles, but increases their mass. The result of training is visible very soon, which, of course, attracts many.

6th place

On the 6th place in our ranking there is a harness for handful of feet. It is quite popular both among men and among women. The secret of his success is simple - this is one of the few power simulators that allows you to work and seriously pump up the muscles of the legs.

5th place

In fifth place - Orbitrek (elliptical simulator). And its popularity is quite deserved, because it is indeed the most efficient way of cardiography. The elliptical simulator, like no other, allows you to lead the entire body into the muscle tone. Especially popular orbitrek among women, since it has a good impact on the muscles of hip and buttocks. Plus, breast muscles, as well as muscles of hands and shoulders are being studied. The popularity of this simulator is also explained by the fact that it does not affect the joints and the spine, which means that it allows you to work as comfortable as possible.

4th place

TRAKE S. top bloc. Not all men can now pull up. What to talk about girls. Therefore, the thrust from the top block (imitating pull-ups) is an indispensable simulator and eat in almost every room. In addition, the exercises on such a simulator are quite simple and are suitable even for complete beginners. Therefore, he also gained such fame in the simulatory halls.

3rd place

Opens the top three leaders of the most popular simulators, good old bike rail. Yes, he is less likely stands in proud loneliness in fitness halls. There are reasons for it: the exercise bike is unusually easy to use, suits people any physical training And it provides substantial assistance in maintaining an external form.

2nd place

On the 2nd place, as they say, the classic of the genre is a treadmill! Easy and efficiency - that's what makes a treadmill with one of the most popular simulators at all times. Running or walking is the most familiar kind of activity for us, with whom we come across every day. This is what we can and we can. That is why it is easy to engage in the treadmill easily and comfortable. In addition, running at a rate of 8 km / h for 30 minutes will allow us to burn 300 calories to us, and the fruitful influence of such training on the cardiovascular system of our body will not have to speak at all.

1st place

Hyperextension (tilting through goat). This simulator is truly indispensable. And grief is a hall that does not have this simple device. Newcomers who train themselves often ignore hyperextenzium. But almost all coaches make their wards work on it almost every workout. It is understandable. No exercise is as effective and safe for the back. All exercises reinforcing the back, one way or another, are associated with the axial load. And only the slopes through the goat do not load your lower back and practically do not have contraindications.

As you can see, two cardiovascular rooms come into the first three of our rating. And this is actually so, because the overwhelming majority of people still come to a gym to lose weight or support their physical shape. But power simulators are more popular among professional bodybuilders and serious athletes, which are less. Therefore, more modest places are allocated in our ranking. Free Weights with all their diversity, opportunities and accessibility, until nothing can dial from the first step of the pedestal.

In order for the newcomer's flammable change, when he was not confused, seeing brutal men and the same brutal simulators, we, together with absolute champion The Bodybuilding RB went to the monastery of iron to compile the "first steps" instructions for neophyte.

Maxim Barma
absolute Champion of the Republic of Belarus on Bodybuilding 2016 WFF-WBBF
Coach of international level
the shoot place -zebra gym

- Calculate the novice in the hall is very easy. It gives it an exercise technique. In general, a person who just came to the hall must first master the technique and only then - to build a lot, work on relief and endurance.

Workout

Training is best started with 10-15 minute cardio (ellipsoid, running track, "bike"), then pull your hands, legs, heat muscles and ligaments.

Exercise 1

Training apparatus: Power Rama
What we do: squats

Traction, squats, press - in principle, all weightlifting exercises are made on this simulator. Let's start with the squats, they will allow you to turn on jagged muscles and muscles rear surface hips.

The rod is installed on the racks of the power frame at the required height. You become under the vulture and place it on your shoulders. Cut the blades, elbows are turned forward. Remove the neck from the racks, having rushing his back in the lower back. Head raised. Go away, bending your knees and reducing the pelvis back.

Exercise 2

Training apparatus: Power Rama
What we do: Dead (rane) thrust on straight legs

This exercise is suitable for both girls and guys to build berium muscles and muscles of the back surface of the thigh. On a par with deep squats in floor deadlift And attacks are the main classic exercises that give an excellent result.

Feet are not wide, socks are somewhat apart. Not bending your knees, lower the housing down and take the bar. Initially, the back will be slightly rounded, but the next movement bend the knees, set the chest forward, at the same time removing the pelvis back - the back should be straight. Raising the bar, at the top point pushing the buttocks forward.

Exercise 3.

Using: Dumbbell
What we do: Ripples

Vasses are basic classic exercisein which all muscles from the hip before knee Sustava. In general, the larger the number of muscles are involved in the exercise, the better: the effect will be stronger.
Spin smooth, make a step of medium length, touch the knee of the floor, get up, make the next step.

Faliges in place are less efficient. When you go with dumbbells - it uses the muscles stronger. In this exercise, the most difficult thing is to maintain coordination and equilibrium, so first time you can do it without dumbbells. Also, to be easier, the chamber can be done a little aside as skiers to preserve the maximum balance.

Exercise 4.

Training apparatus for handy feet
What we do: Rises on socks

When we make lifts on socks standing, we turn on icy muscle, Forcing it to work, acquire the form and volume. When we make climbs on socks sitting, Cambalo-like muscles work more. When the forces on the outcome, you can make climbs on the socks in the simulator for the handy of the legs - in this case the cambalo-shaped, and the calf muscles work.

We have stops on the platform, raise the platform up, the knees are "in the lock". We become on socks. The amplitude is short. Can represent that get on thumb legs.

Exercise 5.

Training apparatus: Graviton
What do: Tightening

If you have not enough strong handsTo pull tightening yourself, this simulator will help to simulate them.

We set the weight, for example, 50 kilograms. I get up with your knees on the lower platform, and we grab your hands for the upper handle holders. The knees we take on a centimeter of 1.5-2 to simulate the horizontal bar. The back is kept smoothly, we raise your head, we look at the ceiling, and two handles at the same time, tighten, the elbows are going along the body.

Exercise 6.

Training apparatus: Crossover
What do: traction horizontal block to the belt neutral grip in the set position

This is an exercise for broad muscle back. Sit on the bench. Bend legs in the knees. Grasp the handle of the simulator and pull it to the waist. Call your shoulders back, and the chest during the reduction - forward. Hold for a second while holding the handle at the body.

Exercise 7.

Training apparatus: Hyperextension

Hyperextension involves to work lumbar muscles And improve your appearance: you start walking smaller, do not slouch.

Strain the buttocks and "break" in the belt through the simulator. Tilt the housing down. At the bottom point of the trajectory smoothly, without jerks, lift the housing up to a straight line with your feet. Lock for a second in this position and repeat the movement again.

You need to exhale at the moment when the muscle is reduced. Those. With any effort, exhalation occurs. In this case, lift the body is harder than omitting, therefore, exhale doing upstairs.

Exercise 8.

Using: barbell and horizontal bench
What we do: Pozim.

Exercise is fond of work breast muscles, Triceps and anterior Delta.

We sit on the bench, the legs are a bit for yourself, focusing in the heels, the chest up, remove the bar. We lower the chest to the bottom cut, squeeze the rod up from this position.

Exercise 9.

Use: inclined bench And dumbbells
What we do: Pozim.

We sit on the bench, the legs are slightly for yourself, elbows wept to the sides and raise the forearms vertically, so that the dumbbells were slightly above the chest level. Running hands on the sides, omit dumbbells.

Exercise 11.

Using: Dumbbell
What do: Alternate bending of hands with supinalation standing

Dumbbells take a neutral grip, legs on the width of shoulders, knees slightly bent. And begin to supine: turn your hand, the little finger should be rotated to the chest. We work for biceps.

Hitch

If you came to the hall in order to burn the maximum fat, then Cardio after training you need to spend from 20 minutes and more.

If active fat burning is not a task number one for you, then finish power training You can 10-15 minute Cardio: Ellipsoid, treadmill, "bike".

For help in the filming of the material, we thank the Zebra gym, which recently opened on the street. Horazhi, 1a, 6th floor (Art. Yakub Kolas, building TC "Silhouette").
Tel: +375 29 602 62 06