If this is your first time at the gym, you should inquire about the purpose of certain simulators. In the most general form, sports simulators can be divided into cardiovascular equipment, block, lever, power machines and exercise equipment with the athlete's own body weight.
Instructions
Step 1
The main task of all cardiovascular equipment is to strengthen the heart muscle. Therefore, training on such simulators implies being in constant motion, which leads to a significant increase in heart rate. Just 30 minutes of cardio burns a lot of fatty tissue.
Step 2
The exercise bike affects not only the heart, but also the muscles of the lower extremities. It perfectly pumps the buttocks, thighs and lower legs. Pedaling is essentially a mini squat without weights.
Step 3
The treadmill is a great weight loss machine if you can't get out on a street jog. Exercising on a treadmill also helps to strengthen the leg muscles.
Step 4
Stepper is a cardio equipment that simulates climbing stairs. Climbing stairs is recognized as one of the most energy-consuming activities, so this simulator is extremely effective for losing weight. Additionally, the device uses the muscles of the lower extremities.
Step 5
Elliptical trainers are a combination of a stepper and a treadmill. Unlike these two simulators, when exercising on an ellipse, the knee joint is significantly relieved. The effect is generally similar to that of the stepper and treadmill separately.
Step 6
The rest of the machines are considered strength machines. They affect an isolated muscle group or a combination of such groups. The job of strength machines is to induce muscle growth. Fat burning and strengthening of the heart muscle here fade into the background.
Step 7
The leg muscles are the deepest and therefore require high intensity training. To work out this muscle group, there are the following simulators: a platform trainer, a sitting knee extension trainer, a lying knee leg curl trainer, and calf trainers.
Step 8
On the platform simulator, from a reclining position, an emphasis is made with both feet on the platform located perpendicular to the ground. The student's task is to push the platform up and return to its original position.
Step 9
The seated leg extension machine is a seat with a roller under the bottom. The task is to unbend your knees, pushing the roller in front of you.
Step 10
Lying Leg Curl Machine - There is a horizontal bench with an incline and a roller located behind. It is necessary to place your legs under the roller and bend them towards the buttocks.
Step 11
Calf simulators involve putting your feet on toes and back through effort.
Step 12
The abdominal muscles are one of the most unpretentious. They are distinguished by their endurance and rather fast growth and recovery rates. For their training, benches are intended, on which the body is lifted at various angles. You can also train your abs while hanging, raising your straight legs parallel to the ground.
Step 13
The muscles of the chest are developed on simulators that involve the expansion and reduction of widely spaced arms. These are such devices as a butterfly, a Hammer trainer and a crossover.
Step 14
The triceps are pumped over the block frame on the simulator, pulling the block over the head. In addition, the triceps work when doing push-ups on the uneven bars.
Step 15
The back includes several muscle subgroups, which are worked out through traction exercises on simulators. The same block frame trainer is perfect for the back. You can pull the block both to the chest and behind the head.
Step 16
The shoulders also consist of several muscle subgroups and are mainly pumped through free weights rather than on machines. Indirectly, the shoulder muscles are involved when working on traction machines, as well as during push-ups.
