What is the name of the trainer. Description of power simulators. Leg extension in sitting position

We have selected 5 machines that are available in almost every gym, and now we explain what they are for and how to use them. Now, having come to the hall, you will know exactly what to do.

If the only machine that doesn't terrify you is the treadmill, then we understand you well. Turned it on and ran. But what about those who are tired of running and pulling dumbbells every time, because, as it seems to them, using the simulators is too difficult? Believe me, you are not alone: ​​many beginners are afraid to ask the instructor how this or that simulator works, and simply do not use them. They do not know what exercises to do for different muscle groups, how to set the right load. After reading this guide, you will get rid of the feeling of awkwardness and embarrassment in the gym - you will have an idea of ​​​​how the simulators work and why they are needed at all. The only thing to remember is that we still do not recommend inventing a training program for yourself. Contact the experts.

Konstantin Nekrasov

world champion in fitness, coach of the Bereg studio

If you just want to start training, I advise you to first go to the doctor, then to the trainer. They will help you distribute the load correctly, tell you how and what exercises you should do better, and what to forget about.

Most likely, the first few months in the gym you will work out the technique of performing exercises, using the minimum weight. In this way, your joints will gradually get used to the load and you will be able to avoid injury. Further work will be built based on your goals. If you want to increase muscle mass, you will have to work with more weight, while you will need to perform fewer repetitions. To burn fat, choose not big weight, but increase the number of repetitions.

Upper block

What parts of the body does he train? top part body, hands.

If you don’t know how to pull yourself up on the horizontal bar yet, you can start training with the pull of the upper block. This machine allows you to train exactly those muscles that you use when pulling up on the bar.

Set weight. Sit directly under the upper block, keep your back straight, lower back open. The legs are bent at a right angle. Pull the bar to your chest and lift up the required number of approaches.

Smith machine

What parts of the body does he train? upper body, back, arms.

The advantage of the Smith machine is that it allows you to exercise safely. The bar moves along a predetermined path, so you do not fill up your hands forward or backward. In addition, on the segment along which the bar moves, there are several hooks. The rod can be fixed on them. This is very convenient: if you go too far with the weight, you can easily stop in the middle, put the bar on the hooks and change the pancakes.

How to do the exercise correctly: fix the position of the backrest, set the required weight. Perform bench press while lying down or sitting at an angle of 45 degrees.

Lying Leg Press Machine

What parts of the body does he train? all muscle groups in the legs, the back of the thigh and the gluteal muscle.

This simulator, like the Smith machine, allows the body to move along a given trajectory and minimizes the possibility of injury. On this simulator, you can put a lot of weight and work out the buttocks and legs well. A great alternative to heavy weight squats, greatly reducing back strain.

How to do the exercises correctly: set the weight, lie down on the seat. Place your feet on the platform shoulder width apart. Bend and unbend your legs as you raise and lower the platform. Push the platform with your heels. The loin should be firmly pressed against the seat. You can hold on to the handles with your hands.

bottom block

Before any beginner who comes to the gym, the question arises: “what to grab on to first of all?”, After all, there are plenty of simulators and various incomprehensible designs, and everything is intended for something and perform their functions and so that you are enlightened with me “from and to”, we offer the most complete information about the simulators in the rocking chair.

Trainers. History of creation.

Because we all train in different gyms (someone in ultra-modern three-story fitness centers, and someone in a small box gym), so the set of constructive filling of the hall may differ, however, the necessary “gentleman's” set of simulators / handy shells is often the same and the same. Therefore, we will focus on the necessary and sufficient minimum, which can be found in almost any gym, regardless of where it is visited.

Actually, I would like to start with a little background on the emergence of simulators and their evolution. In the arsenal of modern man there is a huge number of aggregates that can bring his body into proper form. However, this was not always the case, and our ancestors were content with just a banal run on hilly terrain and carrying various kinds of weights. Everything changed with the advent of science in the field of healing and physical training people, or rather, with the advent of the “puny” boy (and later a famous doctor) Wilhelm Sander, who is considered the founding father of the first mass simulators and gym in today's incarnation.

Note:

A simulator is a mechanical (or electrical) combined training device that imitates various loads and situations with its work. Sports simulator- a device for performing exercises aimed at developing muscles, training the cardiovascular system and the coordinated work of various muscle groups when performing certain movements.

In 1864 Sander founded an institute in Stockholm, where 27 machines developed by him were installed. These simulators were very diverse: a mechanical aerobics horse connected to an engine that set the rhythm and obliged to keep up with the simulator; simulators for squats and lunges; power frames and more (see image).

Then baton picked up Hanrich Klingert, which in 19th century created a device somewhat reminiscent of an exercise bike. Its design was simple to disgrace - a chair to which a board with a handle was attached, and pedals were attached to the bottom. Then, in 1952, the first prototype treadmill came along and off we went: elliptical trainers, steppers, and the like. The frame of the structures of the simulators of the past was mainly made of wood, and its own weight was used as weighting, which significantly limited the capabilities of the simulator in comparison with modern ones.

In general, it is worth saying that the ideas laid down many years ago have reached their original form and to modern simulators, but the form and content have changed, and not for the worse (see image).

The realities of today have changed the appearance of exercise equipment almost beyond recognition, and in modern fitness rooms we are used to seeing completely different, already so familiar to us types of simulators. We will get to know them in the next chapter.

Gym: types of simulators and functions performed

Before starting our story, it is necessary to answer the question: “what kind of simulators are there and what are they intended for?”.

All sports fitness rooms can be divided into zones according to the type of load:

1) cardio zone (endurance work, weight loss)

2) (mass gain, muscle relief). Those. It turns out that, depending on the goals, each zone is represented by its own simulators.

To make it easier to navigate (who should go where), we will divide the audience of the hall into two categories: 1) men 2) women. The former mainly go for increasing volumes and developing endurance, the latter - in every possible way they try to lose weight and build up. From here, very often there is a division into halls according to gender: “girls - to the right, boys - to the left”, but this is not always the case, we will analyze the general case, i.e. what pieces of iron and units are sharpened for whom. In general, the entire inventory in the halls can be divided into:

• (sets, designs) for fitness classes (shape figure). For example: step platforms, hoops, dumbbells, gymnastic rollers, balls. Mainly intended for women, tk. do not involve work with a lot of weight;
• Devices, the action of which involves the impact on muscle groups and work with weights;
• (pancakes, bars, vultures).

Simulators (depending on the task performed) can be divided into:

• Cardio equipment (treadmills, orbitreks, exercise bikes, etc.);
• (with built-in scales, which is regulated by a movable pin);
• (with free weights that "throw" on the structure);
• with the athlete's own body weight;
• (“named” simulators).

The last four representatives belong to power simulators. Usually each gender prefers its own type of iron "machines", and it is very rare to see a line of the fair sex around any weight machine, but still sometimes this happens.

Well, let's start with the arsenal of women.

Women

Very often, the goal of almost any woman in the gym is the ability to target problem areas (thighs, buttocks, waist) and lose weight. Therefore, the most favorite shells (after weights :)) can be called: cardio equipment, hoops, benches for the press, rugs, small dumbbells. In general, a standard female set looks like this (see image).

Also, some “male” simulators can be attributed to them - a butterfly (breast development) and simulators for working out legs. More about them in the men's section. As you can see, all simulators and equipment are aimed at increasing endurance, strengthening the cardiovascular system and burning calories.

Let's take a closer look at aerobic exercise equipment. The main parameter characterizing the work in such simulators is the human pulse (heart rate). It must be constantly monitored in order to engage effectively and avoid overwork. In one of our previous articles, we already talked about what pulse is considered effective and what limits it should be in if the goal is to lose weight. Modern cardio simulators allow not only to control the pulse, but also control such parameters as: calorie consumption, distance, time, and much more, for this they have a special computer analyzer with a bunch of sensors built into them. All that remains to be done is to climb on this apparatus and begin to produce intense body movements.

It will be useful for girls to know that the standard set (i.e. found in every room) of cardio trainers includes:

• Exercise bikes;
• Treadmills;
• Elliptical Trainers(orbitreks);
• steppers;
• Rowing machines.

Let's go over each machine on the list so you, my dears, have an idea of ​​what they look like and what they are good for.

Exercise bikes

Most efficient view cardio in terms of impact not only on the cardiovascular and respiratory systems, but also on the development of the muscles of the legs and buttocks. According to the resistance system, these simulators can be divided into mechanical and magnetic. The first ones have a belt loading system, i.e. when the load value depends on the belt tension, in the second case the load depends on the distance between the permanent magnets and the flywheel (the course of such simulators is smoother and more uniform).

Treadmills

The simplest and most effective form of cardio in terms of weight loss. Best of all, it accelerates the metabolic processes in the body and helps to burn excess calories. There are mechanical ones - the canvas is set in motion by the person himself and electric ones - they are connected to the electrical network and driven by electric motors. By changing the angle of inclination of the canvas and the speed of its movement, you can adjust the degree of load on the body.

Elliptical Trainers

This is a rather unusual simulator that combines the functions of two simulators, a stepper and a treadmill. This type of simulator also, in addition to the complex effect on the cardiovascular and respiratory systems, has a strengthening effect on the articular-ligamentous apparatus and muscles. Many women prefer this particular type of simulator, and, I must say, not without reason, because it strengthens the muscles of the legs, hips and buttocks, minimizes the load on knee joints(ankle) and at the same time strengthens the upper body (arms, shoulders and pectoral muscles). In general, girls, you can safely master it first of all.

Steppers

The most uncomplicated simulator, the analogue of which can be climbing up the stairs. According to the principle of operation, they are divided into models with an interconnected stroke - the pedals are connected into a single system and independent - the load can be changed for each pedal separately.

rowing machine

The most versatile member of the cardio series. It affects everything, everything and everywhere. Think about rowers and how strong and stamina they have. So, this simulator will contribute to the development of precisely these qualities. Actually, we have finished with cardio equipment and shells for girls, we will move on to heavy artillery and weight training equipment for men.

Men

Of course, the male body needs a completely different load, therefore, the simulators in the gym are more “severe” for us. In order to somehow systematize and bring to some structured form, which simulator is intended for what, it would be appropriate to classify them according to the muscle groups of their impact. So, let's begin. And let's go through all the simulators “from head to toe” :).

Leg trainers

The muscles of the legs are one of the largest representatives of the muscular corset of the human body. They have the greatest depth of occurrence and therefore, in order to work them out, it is required high intensity workouts with large weights and medium (10-15) number of repetitions.

To achieve this goal, the following simulators are suitable (see image):

• Hackenschmidt simulator (1);
• platform simulator (2);
• knee extension while sitting (3);
• bending the legs at the knees lying down (4);
• calf trainers (5, 6).

Note:

Only design simulators are considered.

Abdominal trainers

One of important functions abdominal muscles is the stabilization of the body, it also refers to the muscles of the “core”. Many people forget about strengthening these muscles in their workouts or use 1-2 simulators for training, but there are a large number of them, for example (see image):

• incline bench (1);
• gymnastic roller (2);
• “Roman chair” (3);
• Swedish wall with bars (4).

Chest trainers

The chest muscles are one of the important components of an athletic form. To develop a shaped chest, training is needed to work out both the inner and outer parts of it. From simulators to the most prominent representatives for the study of this muscle group, can be attributed (see image):

• simulator "butterfly" (1);
• Hammer simulator (2);
• crossover (3);

Triceps trainers

Triceps makes up 2/3 of the surface of the arm, so by training it, you can achieve impressive "manual" volumes. Basically, his training is carried out with the help of exercises with a barbell and free weights, but a more isolated study takes place using block simulators, for example (see image):

• block frame (1);
• bars (2).

Biceps trainers

The volume of the arm will also be added to you by the biceps - the biceps of the shoulder. This is the most “demonstrative” muscle, which, by hook or by crook, beginners love to “bomb” so much. It works well with free weight shells, but you should also not forget about the following simulators, for example (see image):

• Scott bench (1);
• biceps-machine trainer (2).

Back trainers

The back is a large muscle layer, consisting of several muscle subgroups. Thanks to the massive back, the person visually looks quite impressive. The back is trained mainly due to traction exercises using simulators, for example (see image):

• T-bar design (1);
• block simulator (2);
• bench for extension (3).

Shoulder and trapezium trainers

Wide, well-developed deltoid muscles are the key to a masculine figure. Because the muscle is large (consists of 3 bundles) and thick, then it is suitable for training volume training for each individual beam. The muscle is best worked out with free weight exercises, but the following machines can also help, for example (see image):

• simulator "deltoid butterfly";
• shrugs with weights (dumbbells);

Actually, everything. We have considered the main “gentleman's” set of simulators for any gym, however, in addition to them, do not forget that there are also shells (dumbbells, barbells) and equipment for working with free weights (various benches, etc.). All together will help you develop your body harmoniously.

Afterword

As you can see, simulators in the gym are not such an incomprehensible thing with a competent approach to them, i.e. preliminary introduction. Now, having come to the gym, you will easily orient yourself in its equipment, or rather, you will know which simulator is intended for what and what it is working on, which means that you will spend your precious time with greater benefit. It remains only to improve the technique of performing exercises on these iron "machines", and everything will be fine.

With respect and gratitude, Dmitry Protasov.

Basic simulators

Smith simulator - this is a power frame in which the bar moves along the guides. It eases the load on the back during squats, and is also considered safer than just a barbell. It is mainly used just for squats, but many also do various presses on it.

Leg press machine.

It trains the strength of the legs, is used as an addition or even as a replacement for squats, for whom squatting is contraindicated. Attention - it is forbidden at high pressure.

Hack trainer - for squats

Leg curl machine.

Trains the back of the thigh (biceps femoris). Sometimes recumbent, sometimes sitting

Leg extension machine trains the front surface of the thigh (quadriceps). It serves mainly as an addition to squats.

Simulators for information and breeding of legs.

In the people - "girlish". Invented in order to train the inner and outer thighs, they are actually useless. If you are a girl, and yet you decide to do it, then in no case look into the eyes of men during the exercise.

Leg abductors . They come back, they go to the side.

Roman chair - this is an inclined board for the press

Emphasis for the press - safer and useful exercise than body raises. Pay attention - the legs should be bent at the knees during their rise (strongly or not very much). This will save your back.

Abdominal trainers can be of different shapes and designs, but my advice to you is to bypass them. It's all foppery

A simulator for mixing hands, it is also sometimes called a "butterfly" or "butterfly" . Develops the chest and biceps. Serves as an excellent warm-up exercise before the bench press. Please note that these simulators have one nasty property - they are very different and not all of them are suitable for a particular person in terms of biomechanics. If in your gym it is uncomfortable for you to exercise on this simulator, then do not do it.

Upper block pull.

Great exercise, develops the back and arms. If you don’t know how to pull up, train on this block. Important! Ask an instructor to teach you correct technique. Yes, and do not pull the head, it is traumatic! Pull towards your chest.

Hyperextension.

For butt and back. Very good basic exercise. It is not recommended to strongly bend upwards, it is enough to parallel with the floor. Also kneads well the right muscles before deadlift.

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 smallest muscle of his body in isolation. 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 of people and athletes was born, 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. 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 should be included in the program periodically. aerobic exercise.

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 towards your chest (vertical block pull) 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 position of the feet, you can shift the load on different muscles of the 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.

rowing machine

A multi-purpose device that helps to work out the muscles of the press, back, biceps, quadriceps, and also get an excellent cardio load. It is necessary to sit on the seat and straighten your back, grab the holder so that your palms look down, place your legs on the platform. Then, pushing off with your feet, you need to pull the bar towards you, moving your elbows out of your back.

Gravitron

A special device for those who find it difficult to deal with their own weight, in particular, pull-ups. It is enough to kneel on a special platform, first setting the force of the movement of the platform, grab the crossbar and pull yourself up. The platform will take on some of your weight, helping you rise up.

exercise bike

A cardio machine that simulates cycling, but at the same time allows you to keep track of the distance traveled and the pulse of the trainee. You can set the resistance force of the pedals for additional load. It trains not only the muscles of the legs, but also the cardiovascular system.

Treadmill

Its use is intuitive - it replaces the usual running. But you can complicate your task by setting a certain angle of inclination of the platform. Also, the intensity is regulated by the speed of movement of the tape under your feet.

Hello dear friends! Today, the topic under consideration is “Which muscles work on which simulators?”.

I suggest you take a kind of "Young Fighter's Course" Are you ready? Go! To get started, set out for yourself rough plan workout that you will always follow. Include a warm-up, main body, and cool-down. The warm-up and cool-down should take at least 20 minutes. Such rules are invented in order to adjust the body to a different environment. Time allocation rules are important to follow in order to obtain results and prevent injuries.

Consider all types of simulators on which we will be engaged.

What are the trainers?

• Cardio trainers.
• Strength trainers.
• Block trainers.

If the question arises - “Which simulator will help to remove the stomach and sides?”, then anyone will confidently show you to the cardio room, because it is there that the most effective simulators for reducing volumes are located. Almost everything in the cardio zone additionally shakes the buttocks and legs. If you are more interested in which simulator you can use to pump up the buttocks, then you are on the road to the “rocking chair” - the power room.

Block simulators are a special article. Formally, they belong to the force, but they are distinguished because of their versatility. They have "Bottom Blocks" (those attached at the bottom, and which most often need to be pulled up) and "Upper Blocks" (attached at the top, and they need to be pulled down). Worked on them.

So, cardio equipment, which one to choose?

Exercise Bike Treadmill Ellipsoid Stepper

• The exercise bike develops general endurance, pumps calves and legs in general.
• The ellipse is similar to a bicycle, but more aimed at the quadriceps. (By adjusting the stride length, you can change the emphasis of the load from the front of the thigh to the buttocks).
• The treadmill pumps the legs and increases endurance (This is the most energy-intensive type of simulator, but should be used CAREFULLY: shock loading can have a bad effect on the knees, it is recommended to alternate with an ellipse).
• The stepper imitates walking up the stairs, shakes the buttocks and quadriceps.

All cardio machines improve endurance and help burn calories, you can choose the one that you like best for training. Interval loads are more effective in fat-burning training - cyclical alternation of load or speed (depending on the simulator).

The next item is which simulator trains which muscles. The list of simulators and exercises for muscle groups will be listed in the form of small sections, for ease of perception.

What simulators pump the shoulder girdle and arms?

Dumbbell Raises Crossover Low Pulldowns Crossover Upper Pulldowns Crossover One Arm Low Pulldowns

For the shoulders, free weights are mostly suitable - dumbbells and barbells.

1. To work out the deltoid muscles (they are located directly above the shoulder joint), exercises are used with lifting dumbbells to the sides, forward, up. These muscles are small and tire quickly, so about 20 repetitions is enough to get you a feel for the exact location of your deltoids.
2. Biceps are pumped by all simulators associated with bending the arm. For example, the pull of the lower block for biceps in a block simulator.
3. Triceps are pumped opposite, arm extension. The same block simulator, but we take upper block, and drag it down.
4. Pulling the lower block of the crossover with one hand

What simulators pump the chest?

Flattening dumbbells lying on a bench
Bringing hands together in the Butterfly simulator Pulling the upper block with straight arms in a crossover Bringing hands together in a crossover

pectoral muscles you can train with push-ups, barbells, or such simulators as:

1. "Butterfly" (the most democratic simulator, suitable for both girls and men).
2. Bringing hands together in a crossover (guys will like it more, it looks like two cables that need to be brought together with effort in front of the chest).
3. The pull of the upper block down with straight arms (we try to feel. It is the chest that works, not the arms).
4. All kinds of benches are helpers for working with dumbbells.

What simulators shake your back?

Smith Machine Rows Smith Machine Squats Lower Block Rows Vertical Raises

Back, it's our everything. Let's see what is in the arsenal of the force hall for her.

1. From experience, the most effective back simulator is a hyperextension bench (the deep layers of muscles, skeletal, are trained).
2. "Smith's simulator" In it, you can perform barbell traction to the belt (mainly the latissimus dorsi muscles work).
3. Traction of a vertical block to the belt while sitting (the name is complicated, but the exercise is easier).
4. Squats with a barbell in the Smith machine (most importantly, a basic exercise for the legs and buttocks).

What exercises pump the press?

Trunk raises on the bench Crossover crunches Leg pull-ups on the machine Hanging leg raises

For general strengthening of the core, the “plank” exercise is ideal. A rare trainer has not been tortured with the question - “What is the most effective simulator for the press?”. There are several simulators, all of them are associated with bending the body forward (if conditionally, then the head to the hips)

1. Twisting on the block (pull the upper block down, as if stooping).
2. Trunk raises on the bench (as in school).
3. Hanging leg raises (simulator with support under the elbows).
4. Pulling up the legs with weights (pendulum type simulator).

What simulators shake legs?

Weighted calf raises
Bending the legs in the simulator
Leg extension in the simulator Leg press in the simulator

The legs include several muscle groups: quadriceps (front side of the thigh); biceps (back of the thigh); calves (everything is clear with them) and buttocks (we will consider them separately, because it is most interesting for all girls to know which simulators to use to pump up their buttocks)

1. The leg press machine trains the legs in a complex way (depending on the position of the legs, you can emphasize a little)
2. Leg extension in the simulator (shakes the quadriceps in isolation. We sit on a chair and just straighten our legs)
3. Bending the legs in the simulator (shakes the biceps in isolation, looks like a bench with a roller. We place the roller below the calves, and bend the legs)
Smith machine lunges
1. The thrust of the lower block (we fix the cable of the block with a cuff on the leg, and perform swings back).
2. Romanian deadlift in the Smith machine (a must for those who really want to pump up beautiful buttocks).
3. Lunges with a barbell in the Smith simulator (we are trying to squat on one leg, leaning a little on the second).
4. Mixing and breeding legs in the simulator (we train the small gluteal muscles, give the pope volume).
5. Squats in the Smith machine (easier than regular squats by reducing the effort to maintain balance).

In each exercise that you perform for the first time, it is important to observe the technique. If in doubt about the correctness, it is better to ask a coach, a friend, or the Internet. Your health is more important than embarrassment, and besides, most athletes are kind and helpful people, and many will be happy to help with advice.

This concludes today's review of the main simulators for muscle groups. We got acquainted with a decent list of exercises and simulators. Now the purpose of most of the devices in the gym is clear to you, and you will definitely not be bored at the next lesson in the gym.

Video review of exercise equipment in a rocking chair

I wish you progress in training and success in your endeavors! Thank you for your attention.