Exercise machines in a fitness club are their names. Press simulators: choice, types, advantages, contraindications. Types of strength training equipment

Coming to the gym or sporting goods store, a beginner is often lost in the variety of types of simulators. To independently navigate among them and choose exactly those that are designed to work out the necessary muscle groups is not an easy task. We will tell you in the article how to understand the assortment provided, why certain shells are needed and how to deal with them.

History of creation

Human culture, in the general sense of the term, is directly associated with the culture of the body. Even at the dawn of civilizations, beautiful, structured forms were admired and emulated.

To maintain the necessary appearance, a person had to use a variety of objects and devices, from the most primitive to high-tech, as in our days.

So, over time, the first simulators appeared, allowing you to exercise exercise using structures with specific functions. The pioneer in this area was the German teacher, founder and ideologist of gymnastics as a sport, Friedrich Ludwig Jahn, in the late 18th and early 19th centuries. It was he who discovered the first gymnasiums and arenas.

However, the follower, Gustav Wilhelm Sander, a doctor by education, had to improve the idea. It was he who brought such a concept as a simulator to a new stage of transformation, putting a new meaning into classes. He was the first to apply and adapt mechanical elements, directing their action to the work of the muscular system.

Since then, sports simulators have been modified, supplemented with new features, up to the present day.

Varieties

All simulators are divided into two main groups: cardio simulators (aerobic) and strength. Classes on aerobic simulators allow you to effectively reduce weight, since the load on the body is distributed evenly. Aerobes perfectly regulate the work of the heart vascular system, train endurance, develop the vestibular apparatus.

In turn, all cardio machines are represented by the following models:

Strength training equipment

If during training on cardio simulators the load is distributed evenly, then in the case of using power modules, training takes place purposefully on a specific muscle group, implying a change in the volume and size of muscle mass. Thus, the configuration of the body changes. Power simulators are classified according to their purpose and complexity of use:

Trainers with built-in weights

Modification of the simulator with built-in weights is suitable for those who are just starting to use directional loads. The module mechanisms are designed so that the trajectory of the movement of the load occurs vertically, horizontally and in other directions. You can determine the load value yourself, in manual mode. The guides along which the load moves are able to fix the movement at any stage of the workout. Types of simulators with built-in weights are diverse, as they are designed for different muscle groups and their surfaces.

Free weight machines

This concept means the use during training, and. This type of exercise is suitable only for experienced athletes, as it requires certain training and experience in using this kind of load.

Strength training equipment under your own weight

In other words, strength training own weight is , and different kind. They are great for beginners, children and those who just want to keep the body in the right tone. Body training occurs through the use of its own weight, squeezing it or pulling it up.

How to practice

There are several rules that should not be neglected when planning training sessions on simulators:

consultation with a doctor will help determine the absence of contraindications to classes and eliminate the risk of injuries and complications;
expert advice to help you the right choice modifications and degrees of loads;
exercise under control blood pressure and pulse rate;
classes must be held in a special sportswear and functional shoes with thick soles.

What mistakes should be avoided while exercising

you should not start classes, feeling unwell;
you can not practice immediately after eating;
during exercise, increase water intake;
do not dramatically increase the level of difficulty of the workout;
exercise on simulators (including) only in special sportswear and shoes.

When choosing a simulator for training, analyze the goals and objectives that need to be solved. Determine the correct level of load, shown specifically to your body. Calculate your budget so that the price and quality fully meet your desires.

Working on the new generation models is easy and convenient. The result of training is not long in coming. Computerization of modern simulators makes it possible to set new goals and successfully implement them.

And modifications, the purpose of which may not be clear to a beginner, especially girls and women.

The division of sports equipment into simulators designed for men and women is the main mistake of any novice athlete. There is a number of equipment, the implementation 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 sports simulators in fitness clubs are equally applicable for both women and men. However, not all models and not all manufacturers can be recommended for those involved in the exercises.

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

Name	Description	Scroll
Cardio equipment	They are used for aerobic exercise. That is, this type of load, in which the main energy exchange occurs with the participation of oxygen.	Treadmills, ellipsoids, exercise bikes.
Free weights	This is the most efficient group. Classes with free weights require the presence of a training experience or the help of a qualified specialist.	These are barbells, dumbbells and related complexes.
simulators	They are used for anaerobic training - a type of load, energy metabolism in which occurs without the participation of oxygen.	Block, articulated, lever and other equipment.

Features of simulators for girls, women

Simulators in the gym, the purpose of which is to help those involved in diversifying the training process, take into account the features anatomical structure bodies of average men and women. Fitness club equipment is not divided by gender. Wellness clubs are an exception.

These sport complexes equipped with specialized equipment designed for women and girls.

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

The first group of Wellness equipment includes:

tone tables;
vibration platforms;
platform balance;
hippotrainers.

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 equipment includes:

pressotherapy;
massagers and chairs;
infrared clothing.

Classes on this equipment do not require any participation from the girls, except for the presence. In spite of big choice simulators and the assurances of Wellness industry workers, it is difficult to call these workouts effective. On the early stages training, the result can be noticeable. But in the long run, it's not worth the wait.

Such training may be useful for women with movement restrictions.

Popular gym equipment and their purpose

Exercise machines in the gym, the purpose of which depends 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 implementation. The standard set of equipment includes 4 vertical racks interconnected by crossbars at the top and at the base (these structural elements form the frame of the product). Through holes are made in the vertical guides on the front side.

They serve to fasten the support hooks on which the bar rests. Holes are made in the same plane at equal distance intervals. On the sides of the frame are often mounted pins for athletic pancakes. The upper horizontal bar is equipped with a pull-up bar. Often the complex is supplied with 2 restrictive poles.

They make it possible to perform failure repetitions without an assistant. The main exercise performed in the power 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 more weights and an increased number of approaches. Equipment stands reduce the possibility of injury due to a fall of the bar or loss of balance. Training with free weights in a power rack promotes weight loss. 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 and in front of it (if there are hooks for the barbell)

bench press

The equipment consists of 2 vertically located racks for fixing the barbell and a bench fixed between them. The inventory is designed to strengthen the chest. Also, during the exercise, the muscles of the arms, shoulders, and back are involved. According to the majority of girls involved, this particular projectile is intended exclusively for men.

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

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

To do this, position yourself on the projectile as follows:

Barbell at eye level.
The shoulder blades are brought together.
Shoulders are turned and pressed.
The grip is medium closed.
The pelvis is pressed.
Feet on the floor.

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

Incline Bench Press

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

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 uprights, is fixed to the frame by means of a hinge. That allows it to move in a vertical plane. The choice of the angle of inclination is due to the installation of the leg-support in the groove of the beam or the installation of the crossbar in the appropriate slots on the racks.

Lever trainer Hammer

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

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

Nursing.
Deltoid.
Muscles of the hands.

The most widely used in fitness clubs is the Hummer exercise machine with a vertically positioned back support. In this version, classes on the projectile contribute to the development of the pectoral and deltoid muscles. Hammer is most popular when it is necessary to develop explosive power.

Pull-up bar

The pull-up bar is a universal projectile 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 the exercise is performed, lifting the body up can shift the emphasis of the load from the outside to the inside, from the upper to the lower back zones.

On the horizontal bar it is possible to practice functional training exercises:

Power output.
Horizontal bar.
Hanging leg raises.
Push-ups from the crossbar.

The complex for pull-ups provides for the possibility of performing exercises: with weights, own weight, with auxiliary devices.

Upper block

Block simulator with the upper body is a multifunctional projectile. The upper block is a complete training tool. It is suitable for girls who find it difficult to perform full pull-ups. The complex of exercises available on this projectile is completely identical to the pull-up bar. With the exception of elements of functional training.

Leg curl machine

Leg curls in the simulator are isolated exercise, aimed at a detailed study of the muscles of the back of the thigh. The machine is a block structure with a horizontal bench. Rollers for legs transmit through the cable forces from weights to the athlete.

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 simulator in training program as an additional item.

bars

Exercise machines in the gym, the purpose of which is to develop muscles shoulder girdle, are in many ways inferior to such a simple projectile as bars. This is a universal simulator on which it is possible to develop the deltoid muscles, arms, abs, chest. Training on the uneven bars involves working with weight own body.

Exercise equipment in the gym is very diverse. But one of the universal simulators are bars.

However, when high level physical readiness, you can resort to additional weights.

Smith simulator

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

In the Smith simulator, exercises for development are performed:

Legs. To do this, squats, lunges, leg bends are performed with different feet position relative to the plane of the simulator.
Chest and arms. Presses with different body positions on a horizontal and inclined bench.
Back. Traction with partial and full amplitude.

Scott Bench for Biceps

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 isolated loading of the 2 head of the shoulder muscle. In the process of performing flexions on the simulator, it is important not to lower the bar all the way to the bottom of the trajectory.

This will create additional stress on the elbow joint. The use of Larry Scott's shop is advisable in combination with basic exercise on the biceps.

Abdominal trainer

The simulator for the press 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 projectile is achieved by adding athletic pancakes to special equipment brackets.

Performing 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 chest and the athlete's knees. The simulator helps to effectively develop the abdominal muscles. Due to the oncoming 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 student is rigidly fixed in the simulator. The trajectory of movement is determined by the equipment. To minimize the possibility of injury, bend without jerking.

Leg press platform

The platform is a structure inclined to the floor plane, with a bench for the athlete and end position limiters. The projectile is designed to develop the muscles of the legs. It is an analogue of the classic squats. Due to the rigid fixation of the upper half of the body, the leg press platform is suitable for girls and women who are contraindicated in free weights.

While working in the simulator, it is important not to tear off the pelvis from the support bench. When setting 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, press with one leg.

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

HACK Squat Machine

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. In the lower zone of the simulator there is a platform for support.

The equipment for the HACK squat is used to train the front and back of the thighs and is considered an alternative to the back squat. During the movement, it is important not to allow the heels to tear off the support. This will greatly increase the load on the spine.

Calf trainer

Depending on the position involved in the equipment for the development of the gastrocnemius and soleus muscles, there are 2 types:

From a standing position.
sitting.

Both methods include lifting on toes. In the first, there is no load on the spine. Therefore, it is preferable. During the exercise, it is necessary to monitor the range of motion. calf muscles experience a lot of stress throughout the day. Therefore, it is important to shock them in training.

Simulator for adduction and breeding of legs

Universal machine for the development of adductor muscles inner surface hips. Very important for girls and women. The simulator is a block design 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 mixing and breeding of the legs is selected individually. The simulator fully controls the trajectory of movement. The trainee is required to perform repetitions smoothly.

Butterfly for chest muscles

The reduction of the hands in the simulator in front of the chest is an isolated movement aimed at a detailed study of the muscles. The simulator is block. The transmission of force is carried out through 2 hinged handles. The movement should be done 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

The pull of the lower block or the 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 simulator, it is important to pay attention to the position lumbar spine. Rounding is not allowed.

The rowing machine is a block design. The transmission of force is carried out by means of cables and rollers. The weight moves along the guides inside the metal frame. The athlete is located on the bench in the front of the equipment.

Arc Trainer Cardio Cross Station

Station is a variety elliptical trainers.

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

Slip. Occupies 1/3 of the total trajectory. Actively engages the stabilizing muscles of the body, legs and adductors.
Step. Lasts for 1/3 of the entire amplitude. During this phase, the muscles of the front of the thigh and the cortex are actively included.
Climb. The most energy intensive part of the workout. The work includes back and press stabilizers, back and front thighs, calf and soleus muscles.

Cross-station refers to simulators of the cardiological zone.

Gravitron

Simulators in the gym, the purpose of which is to help novice athletes in the development of strength indicators, are called the gravitron. The equipment is a frame with a crossbar and bars, 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 horizontal bar for pull-ups.

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

Orbitrek

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

Treadmill

The exercise machine intended for conducting aerobic training. Depending on the goals of the person involved, the treadmill can be included in training split as a final exercise. It is recommended to use this equipment at the beginning of a workout to warm up before lifting weights.

The track is often used as an independent projectile to improve the MPC (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 track, you should follow the basic rules of running. The setting of the foot at each step must be carried out from the toe and performed in the plane of the body. This will reduce shock loads on the joints and ligaments, as well as reduce the risk of injury.

exercise bike

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

Fitness club equipment is designed for the harmonious development of muscles and the normalization of body weight. Ignore main projectiles when building training process slow down the process of obtaining results.

Video about the types of simulators

Types of simulators and their functions:

Deciding to visit the gym, finally getting to it, many experience slight confusion. In any gym there are always at least a dozen different devices. Not everyone knows where to start, how to properly use professional exercise equipment for fitness clubs, but for some reason everyone is sure that they will deal with them on the spot. In fact, this question is worth asking even before buying a subscription and visiting the hall for the first time. Let's find out what simulators are, how to use them, and what they are for.

In most cases, any gym has several special areas for various kinds loads. Zoning occurs according to the following principle:

Cardio - where cardio equipment is installed, there is a place where to jump rope.
Power - usually occupies a large part of the hall, includes various power simulators, as well as racks for working with free weights.
CrossFit - where specific equipment is installed for practicing this area, is not a mandatory area and is not present in all halls.
For stretching - as a rule, it occupies a small space on which a person can spread a rug and do a hitch.

Each of these zones is equipped with special equipment, which can also be divided into separate categories:

Simulators are mostly mechanical, but sometimes electrical, combined devices that help to purposefully influence a single muscle, muscle group with various weights, as well as train the respiratory, cardiovascular systems of the body.
Shells are additional devices that are used for a variety of exercises and loads (step platforms, balls, dumbbells, hoops, fitballs, hemispheres).
Strength equipment, which also helps to diversify the loads (barbells, straps, belts, barbells, locks, pancakes).

In most cases, when you come to the gym, you use simulators and free weights- dumbbells, barbells. But even in this case, a logical question arises, how to use this equipment? Let's first understand what simulators are, how they arose and why they were created.

Short story

A modern person, using simulators, can work out even the most small muscle of your body. But it was not always so. Previously, simulators were used for slightly different purposes, and the equipment itself had a completely different look.

Initially, athletes of the past were limited to jogging and lifting various kinds of weights - free weights. But since the direction of health improvement, rehabilitation and physical training people and athletes, science began to develop.

The first to create prototypes of modern simulators was the Swedish physiotherapist Wilhelm Sander, the founder of mechanotherapy. He developed almost three dozen different machines and created a special institute in Stockholm, which dealt with issues of recovery and rehabilitation.

Another notable figure in the history of the creation of modern apparatus is Hanrich Klingert, who was the first to design something resembling a modern exercise bike. Initially, it was a chair with armrests and pedals. The treadmill first appeared in 1952. Most of the simulators of that time did not involve the use of additional weights, they worked only with the weight of their own body. Mechanical devices were originally made of wood, so they were not very durable.

In fact, today only the materials for the manufacture of structures have changed and weighting agents have been added. Simulators have completely changed their appearance, but their main ideas have survived to this day. What are the devices we use?

Modern simulators

It doesn't matter which gym you work out in, a large fitness center or a small basement gym, the basic set of mechanical structures and additional shells will be about the same.

Depending on the goals and objectives of the design are divided into the following main types:

to use your own body weight (bench, bars, horizontal bars);
lever, to which additional weight is attached (racks for barbells, benches for bench press and dumbbell rows);
block, in which there is a built-in weight, divided into blocks (adjusted by a movable pin);
cardio equipment (exercise bikes, ellipsoids, treadmills, etc.);
power machines or frames (usually named after their creator).

It is believed that cardio machines are exclusively for women. Like, women come to the gym to lose weight, and this can only be achieved with cardio loads. Actually, this is a myth.

You can reduce weight with combined loads, so it is important to use not only cardio, but also power structures, especially equipment for free weights. And for men besides power loads it is necessary to periodically include aerobic exercises in the program.

Traction on a block simulator

The mechanism involves pulling the neck to the chest in a sitting position. The weight used is regulated by the block system. You can pull it from top to bottom to the chest (pull vertical block) or horizontally towards you (horizontal block pull).

Proper exercise helps to work out latissimus dorsi back and biceps.

Simulator for mixing hands (butterfly)

In a sitting position, you need to take hold of the two holders and bring your hands together so that they practically touch each other. This type of simulator has various modifications: mixing is carried out with brushes, forearms. This position helps to work out, first of all, the pectoral muscles.

Some designs allow you to turn around in the seat and put your hands behind your back. Then you can load the rear bundles of deltas.

Platform trainer

With its help, you can to some extent replace squats for those people who have problems with the spine and the axial load on it is prohibited. It completely eliminates the load on the back, using only the legs.

Depending on the setting of the feet, you can shift the load on different muscles legs, which allows you to work them out in any convenient mode. But basically, the platform press works the quads and glutes.

To perform, you need to lean back on the seat, press your lower back tightly against it, place your feet on the platform. Having removed the restraints, bend your knees, and then squeeze the platform without completely straightening the legs at the knee joints.

Sitting leg extension

The block simulator allows you to work out the quadriceps pointwise without overloading the knee joints. Having set the required weight, sit on the seat, place your legs under the roller and lift them as many times as necessary.

Lying leg curl

The principle of operation is similar to the previous one, only in this case the hamstrings work. To work, you need to set the weight, lie on the simulator, hooking your legs under the roller, and lift it by bending your legs.

Roman chair

An inclined platform with a roller for fixing the legs, on which different groups of abdominal muscles are worked out. Exercises are performed in the form of twisting the body straight, diagonally, with or without additional weight.