How to choose a home exercise machine for all muscle groups? Which exercise machine should you choose for home use? Ideal exercise machine for home.

Greetings to all sports fans, healthy image life and physical development. Today we will look at how to make home workouts useful and effective. Just 7-10 years ago, having your own gym in your home was an expensive luxury.

Today, manufacturers produce entire lines home equipment, not inferior to professional models. You can purchase home exercise equipment for all muscle groups without much expense. Is this really a worthy alternative or are the halls still unrivaled?

To begin with, it is important to understand whether the home should be considered as a place for training at all. There is a misconception in the sports community that only going to the gym will allow you to train to your full potential. But home exercises are perceived more as physical education or a way to maintain, and not in any way develop, physical fitness.

Simply put, your muscles don't care what kind of equipment you train on, whether it's cheap or expensive. It makes no difference to them where you are, in your own apartment or an elite fitness room. From this we can draw a simple conclusion - by providing yourself with the necessary exercise at home, you will not notice the difference between the gym and home.

If we evaluate the advantages for which it is worth purchasing complex exercise equipment for the home, we will highlight several advantages:

You can train at any time, regardless of the gym's opening hours.
The choice is expanding training programs. Do you want to do strength training during the day and cardio in the evening? This is easy to do at home.
Saving time on the way to the hall. If you spend 30-40 minutes going to the gym and getting back, then you can consider yourself lucky.
Long-term financial benefits. Everything is simple here: add up the amount you spend on the gym or travel for the year and compare it with spending on exercise equipment. The result will surprise you.
Comfort - choose any music, train in any clothes, you will have no restrictions at home.

A home gym can become a workout space for the whole family, further increasing its usefulness and your financial benefit.

What should you pay attention to when choosing a simulator?

Choosing a station or several exercise machines for your home is a decision that needs to be approached with all responsibility. You can’t just choose popular models in the catalog and expect high-quality training for all muscle groups. You must understand in advance what you want to train and how to train.

The equipment should use as much as possible muscle groups. That is, exercise machines that work the whole body are a priority.
Manufacturer. You shouldn’t rely on brands, but it’s better to choose exercise equipment from famous brands, at a minimum, they comply with the declared standards and quality.
Materials. Even in lines of the same category, manufacturers can use different materials. Sheet steel for the frame and metal cables with a maximum load (700-800 kg) are best suited.
Principle of operation. If these are cardio machines, consider the mechanism and type of machine. If we're talking about about equipment for strength exercises and working out all muscle groups, then the station must have all the necessary elements (safety plugs, reliable fastenings).
Weight limit. Often, home rulers have a much lower load limit than professional rulers for the hall. Set priorities so that there is a reserve for working scales.

Types of home exercise equipment for all muscle groups

Here is a range of exercise equipment that you can consider for home workouts. We will talk about equipment for strength and aerobic training.

Multifunctional exercise machines-strength stations

Perhaps, only with the advent of the station did home gyms become as relevant in terms of the capabilities and functionality of the equipment as sports clubs. They can replace a large number of exercise equipment and do almost everything necessary exercises. In terms of strength exercises, these are the most effective simulators for home.

Moreover, their functionality can vary greatly, although most models allow you to perform at least 4-5 types of movements. This will be enough for both those who just want to keep in shape, and those who are going to build up significant muscle volumes.

Available

Stations with free weights are an excellent choice for home use and working out all muscle groups. These are exercise machines with a free trajectory of movement, allowing you to perform almost the entire arsenal of exercises. They are equipped with special cables, a set of handles, bars and several types of crossbars.

Among the disadvantages, I note the large height, high price (compared to fixed models) and poor capabilities for performing pressing movements. At such a station you will not be able to effectively do chest and shoulder presses. However, this disadvantage can easily be compensated for by a set of dumbbells or even bodyweight training.

Given that pulling movements are usually the priority (¾ of the pressing exercises are replaced by variations of push-ups), we recommend free weights between the two types of stations.

Fixed

Multifunctional stations with fixed weights are perfectly balanced; they allow you to train almost all muscle groups (traction exercises to a lesser extent, mainly work on the upper block and horizontal rods). Their advantage is versatility, lower cost and compactness.

This is also the disadvantage of such stations. Budget exercise machines are extremely unreliable and are made from cheap materials, so you will still have to spend money to buy a good multi-station with fixed weights. Before making a choice, we advise you to watch a video or study the instructions demonstrating the functionality of the station. This will allow you to choose a machine for those muscle groups that you prioritize.

Cardio equipment

Choosing cardio equipment is much easier. Despite the large number of options, each simulator is aimed at performing one movement.

Treadmill

This is a universal choice, regardless of fitness level. Running is an excellent form of exercise:

Develops aerobic abilities.
Trains endurance.
Improves performance of cardio-vascular system, lungs.

Also, the track - while running you spend a lot of calories, which promotes rapid fat burning.

The only downside of the track is its price. Cheap models often have a mechanical drive, which is not only unreliable, but also distorts running technique. Models with magnetic or electromagnetic motors are more expensive, but this is a justified overpayment. “Mechanics” has long outlived its usefulness.

Exercise bike

Not bad for home, can be found for a low price. Allows:

Perform long cardio sessions.
Burn fat.
Train the cardiovascular system.

This simulator has the same disadvantage as the treadmill - it is designed to work the muscle groups of the lower body, and almost does not involve the body and arms.

Another disadvantage of an exercise bike is that it is easy to replace. Buying a regular bike will cost the same money.

Stepper

A good option with several advantages. First of all, steppers are much more compact than other exercise machines. They take up little space and are suitable even for small rooms.

The load provided by the stepper is extremely useful:

Trains the leg muscles.
Suitable for getting rid of excess weight.

But the stepper also has significant disadvantages. Inexpensive models are more often represented by the category of “mini-steppers” of the pedal type. More effective “stairs” are much more expensive, and for this price you can easily choose a treadmill plus other exercise equipment. It is also easy to replace at the entrance or while running uphill.

Rider

This type of cardio equipment is great for home use. It is compact, uses almost all muscle groups during work and creates a type of load that almost cannot be replaced by anything (unless you have a hippodrome near you). Its main advantage is the active use of the muscles of the back, lower back and legs. The arms and shoulders are also partially involved in the work.

Riders have one disadvantage, but it is quite significant - good exercise equipment is expensive. More often, budget lines are represented by simple “mechanics”, which look unreliable and are unlikely to last for a long time.

Elliptical trainer

In our opinion, this is the best exercise machines for home. Orbitrek:

Involves almost all muscle groups.
They burn more calories than on treadmills and other cardio equipment.

At the same time, it is quite cheap (at least in comparison with other simulators). Suitable for people of any age and level of physical fitness.

The only downside that can be noted is its size, although manufacturers produce both bulky and compact elliptical trainers, so this drawback can be mitigated.

Rowing machine

Another potential candidate for the title " the best choice" If most cardio equipment uses the muscles of the lower body, then the rowing machine does the opposite. It fits perfectly:

For training powerful back, shoulders arms.
To increase endurance.

The advantages include low cost; models with a magnetic drive (pure “mechanics” are best avoided) can be found for a decent price.

There is only one drawback - it hardly trains the legs, although if desired, this can be compensated for by a regular jog in the park.

Strength training equipment

Strength training equipment is the best you can choose based on the price-effectiveness ratio. No other exercise machine will allow you to load your muscles as much as a pair of dumbbells or a barbell. And if you add parallel bars to them, then you can do up to 90% of any program in the gym. Therefore, we advise you to start arranging a gym in your home with the choice of strength training equipment.

Bars and Swedish wall

An ideal combination, it will not take up much space and will allow you to train several muscle groups. In most models, the bars are either removable or can be folded vertically. This design allows you to train the abdominal muscles, shoulders, as well as the chest and triceps (on the uneven bars).

There is only one minus - it does not allow you to pump your back and legs.

Kettlebells

Kettlebells, like weight-lifting, are greatly underestimated in modern fitness. A set of 1-3 weights with different weights will allow you. Kettlebells are used in different complexes and provide the opportunity to gain significant volumes. Also, unlike simulators, working with free weight loads the muscles of the abs, back and forearms much better.

There is only one downside to weights - it is impossible to adjust the weight. We don’t take models with “weights” into account, they are unreasonably expensive (in this case it is much more profitable to take set dumbbells).

Barbell and dumbbells

This . With such an arsenal, you can do everything in the gym. Except for movements such as deadlifting upper block or working with a crossover. Barbell and dumbbells allow you to load all the muscles of the body without exception.

The only drawback is that all the equipment will have to be stored somewhere, and this is not only the bars, but also the discs.

Stalls

It all depends on the application. If you use benches as an addition to working with barbells and dumbbells, then this required element. If you just buy a bench, then you will be able to perform a small number of movements on it (most of them can be done directly on the floor).

Which exercise machine is best for weight loss?

Elliptical trainer.
Rowing machine.
Treadmill.

They will allow you to spend a large amount of calories and. But strength training equipment should not be discounted either. WITH proper diet and diet control strength exercises(in multi-repetitive execution mode) will also be effective. By combining them with regular jogging in the park, you can achieve significant fat burning.

Which is better for gaining muscle mass?

For those who want to replace their gym at home, we recommend the following option:

Set of collapsible dumbbells.
Multifunctional station with free weights.
Bench.

Optionally, you can add a barbell or kettlebell to perform swings. However, if the station does not suit your budget, we recommend choosing a pair of dumbbells up to 26 kg each. This will be enough to spare (and if the working weights exceed the limit, you can buy additional pancakes).

How much do exercise machines cost?

The cost of exercise equipment varies significantly, so the price range must be considered for each model and manufacturer.

The optimal types of simulators have the following prices.

Conclusion

Choosing home exercise equipment to train all muscle groups is a great idea. Many manufacturers produce compact and functional equipment. It costs less than professional exercise equipment, but provides the same load. Even though this option may be daunting at first due to the cost, consider what financial benefits you will receive over 2, 3 or even 5 years, compared to buying a gym membership.

I hope the article was useful and helped you look at the possibility of training at home differently. We will be grateful for reposts of the article in in social networks, your comments and subscription. There is still a lot of useful information ahead that will help you train effectively.

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How to choose an exercise machine for your home?

Which exercise machine should you choose for your home to lose weight or just keep fit? What's better: treadmill, exercise bike, elliptical or stepper? Finding the perfect solution is quite easy if you know exactly what you expect from your home gym.

What should a home exercise machine be like?

The choice of a home exercise machine should be approached very carefully. To avoid mistakes, you need to know a few basic requirements that the device must meet:

Compactness is one of the most important conditions, of course, if you do not have a separate gym. It is difficult to place a large device in an ordinary apartment, so it is better to give preference to compact options. Please note that the machine will always be kept in its designated location.

Quality – as a rule, we purchase expensive sports equipment for more than one year. Therefore, it is better not to skimp here and buy a higher quality, albeit not the cheapest, device. Moreover, your expenses will pay off beautiful figure and excellent health.

Safety - Protruding parts, moving parts, electrical cords - all pose potential hazards, especially if there are children in the home. Pay attention to the on/off system, locking functions and other features.

Ease of operation - setting operating parameters, and, if necessary, disassembling the equipment should not cause you any difficulties.

Availability – for home use You shouldn’t buy the most expensive and technologically advanced device. For training several times a week, a simulator from the middle price segment is quite enough.

Now the most important thing remains: to understand what effective home exercise equipment will help you create the figure of your dreams.

The simplest, most compact and affordable option. An ordinary stepper takes up no more than a square meter in a room. If desired, you can always put it under the sofa, in the pantry or on the balcony. Exercises are reminiscent of walking up stairs. They do not create a large load and are suitable for almost everyone. Stepper training is aimed mainly at the leg muscles. This perfect option for those who want to remove extra centimeters from the hips and buttocks, pump up calf muscles, adjust the shapes in the “breeches” area. The load is adjusted by changing the angle of inclination: the higher it is, the steeper the “slide” you step into. Some models are equipped with hand levers. They allow you to work out the muscles of the shoulder girdle, chest, and back. At correct position the body also uses muscles abdominals. In an hour of active training you can burn about 380 kcal.

Exercise bike

One of the most popular types of effective home exercise equipment. Like the stepper, it is mainly aimed at training the legs. However, the back and abdominal muscles are more involved here. In addition, it is also an effective cardio exercise machine. It develops the lungs and optimizes the functioning of the cardiovascular system. An important advantage is the minimal impact load on the joints. If you are deciding which exercise machine to choose for your home to get rid of cellulite, feel free to give preference to a “home bike”. Regular classes They will help you get rid of the “orange peel” on your thighs in a few months and tone the muscles of your legs and buttocks. Most models offer extensive settings to select the desired load. After a working day, take yourself for a short bike ride on flat terrain, and on the weekend, conquer a serious hill climb. Good exercise bikes create little noise, so you can easily exercise while listening to music or your favorite TV series. An hour of training will save you from 300-700 kcal, depending on the intensity of the workout.

Treadmill

We all know that running is one of the... the best ways get rid of excess weight. But not everyone can go for a run early in the morning or in the evening after work. A great alternative is a treadmill. It allows you to work on almost all problem areas: legs, buttocks, sides, abs, back, arms. At the same time, the reduction of centimeters occurs evenly throughout the body. It is the treadmill that is considered the most effective home exercise machine for losing weight and staying in shape. However, there are most contraindications to such activities. If you have problems with your joints, it is better to choose a moderate load, for example, brisk walking. Strict contraindications include: pulmonary heart failure, high pressure, bronchial asthma with frequent attacks. When choosing a treadmill for your home, pay attention to the noise level of the device. Inexpensive mechanical treadmills can be quite noisy, making exercise less enjoyable. In addition, it is better to choose a home exercise machine with a built-in computer that records heart rate, distance traveled and other data. The number of calories that can be spent on a treadmill depends entirely on the load: brisk walking - 200-300 kcal per hour, running medium intensity– 400-500 kcal, running with full effort – 600-800 kcal.

Ellipsoid

This home complex exercise machine combines an exercise bike, a treadmill, and a stepper. When exercising on it, the greatest number of muscles are used, aerobic activity increases, and more calories are burned. Places like this sports equipment takes up quite a lot. On the other hand, it replaces three home exercise machines at once, so it is still more profitable to allocate an angle for one. Training on an ellipsoid allows you to work out the muscles of the shoulder girdle or not use your arms at all. The simplest models allow you to increase the load, while more technologically advanced devices make it possible to adjust the step length. It is better to give preference to the latter: they will help make the workout more comfortable and effective. Modern ellipsoids are also capable of measuring speed, heart rate, and calorie consumption. All this data helps to accurately control the load, compile effective programs training. An hour of exercise at an average load is minus 500-800 kcal. It is quite difficult to accurately determine which home exercise machine burns more calories. It all depends on the intensity of the training, the chosen load, heart rate. Assess which areas of the body need special attention and choose the best exercise machine for your home from those presented above. The main thing is not to forget that training should bring not only results, but also pleasure.

A home exercise machine is a great help for sports leisure busy person. However, there are pitfalls here: it is important to know how to choose the right exercise machine so as not to throw money away, and most importantly, not to harm yourself. Let's see what you need to consider when choosing.

Target

Exercising on exercise machines has three main goals: keeping the body in good shape, gaining muscle mass or losing weight. To keep fit or lose weight, as well as for cardiovascular health, there are cardio machines to build strength muscles. The cardio group includes exercise bikes, treadmills, orbitrek steppers, and riders. Strength training includes power stations, abdominal benches, barbells, dumbbells, etc.

When choosing a simulator, keep in mind that best result provides a combination of cardio and strength training. It is necessary to give loads to different muscle groups, to include exercises for the arms, legs, and core in the workout. Therefore, for example, if you choose a machine from the cardio group, supplement it with at least dumbbells.

As for losing weight, excuse the captaincy, training should be accompanied by proper nutrition: at least not eating at night and limiting portion sizes. You can also use the calorie counter applications that were written about. They will help you not to eat too much and show whether your physical exercise.

Contraindications

If everything is clear with the goals, then this point in the guide on how to choose an exercise machine for your home is often overlooked. But in vain. Whatever one may say, many of us, even at a very young age, have health problems. And training on some exercise machines can both improve his condition and aggravate the problems.

Let's take a treadmill for example. It seems like she can do any harm? Or maybe. If you already have serious cardiovascular disorders, joint problems or asthma, running is contraindicated. But there are also less obvious diagnoses that should not be overlooked, for example, common among people with sedentary work osteochondrosis lumbar region spine. Imagine: an office worker with a similar problem, when he comes home, regularly exercises on a treadmill in order to tone his body. At this time, the already “compressed” vertebrae push against each other even more, which can ultimately lead to the formation of intervertebral hernias. Similar sorrows can be described for each individual simulator.

Overall: in addition to the desire to stay in shape/lose weight/build up and knowing which exercise machine you need to use for your purposes, you should sensibly assess your capabilities. To do this you need:

Know your health problems;

Consult with your doctor what kind of exercise is indicated for you and what is contraindicated;

At least go to the gym for some time and work out with a professional trainer.

Only after this can you ask yourself which exercise machine to choose for your home.

The nuances of buying a simulator

If your health does not bother you, you have decided on the purpose and type of exercise machine, there are still a few important details left.

As obvious as it may sound, make sure there is enough space for your exercise machine. Some machines, such as the weight station, ideally require a separate room or at least a sizable corner. When it comes to cardio equipment, many of them come in foldable versions.

The next point is where to buy. It is more profitable to buy a trainer in an online store, but it is better to choose a trainer for your home in a regular store.

First, ask the price, compare offers from different sellers, what you can do.

Then visit a sporting goods store to try out the exercise equipment you like - it is important that you personally feel comfortable using the device.

After this, you can safely order the simulator in the online store.

Let's summarize. A home gym is good, but the gym and trainer have not been canceled. When it comes to choosing the right exercise machine for your home, it is important not to neglect the advice of specialists. Find out how your body works and how the exercise machines you are interested in work (by the way, more on this in one of the following materials). Remember that the best results come from a combination of cardio and strength training, but not all activities will benefit you. To paraphrase a famous saying, learn and try seven times before you buy a machine once.

Aport's blog wishes you useful shopping, achievement of sports goals and health!

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Elizabeth

Without a twinge of conscience, I ask for “phone numbers” from guys and girls I don’t know well. To check whether the lock button fits comfortably under your finger and whether the autofocus works quickly :) I would like to visit MWC and conduct a live blog from the thick of things.

Vitas64 01/16/2016

The article is useful and very timely, because after prolonged holidays and heavy feasts, there is a need to get your body in proper shape. The fastest results come from training on simulators, and I agree with the author that it is advisable to carry them out under the supervision of experienced instructors. I just want to add to the article that, along with useful simulators, there are now a lot of useless and often harmful simulators in our stores. Don’t believe the advertisements of exercise machines that suggest building Schwarzenegger-like muscles in a few days. Remember that only with persistent training you can build up your muscle corset.
Answer
- Anastasia 01/25/2016
  
  Reply from vitas64:
  
  Yes Yes. You need to know which muscles need to be used to achieve the desired result and which ones the machine uses. "Pulling" on the right muscles You can help yourself straighten the curvature of the spine.
  Answer
Kirill 01/16/2016

Not everyone makes sense to buy a trainer.
After all, by purchasing a gym membership, you get the opportunity to work out on all the machines, and even with a trainer.
In addition, a solid device will take up too much space.
Answer
Mezzoforte 01/17/2016

Sound advice. It seems like a trifle, but if you don’t choose the right exercise equipment, you can not only not get results, but also earn additional problems.
Answer
Annushka 01/19/2016

It's like that. If you have a problem spine, you should be very careful with loads; you should not run.
It seems to me that it makes sense to buy an exercise bike or an elliptical for your home; they are the safest, and you can do cario training without leaving your home.
And for strength-trainers, it’s better to go to the gym - there are a huge number of exercise machines for different muscle groups and a trainer who monitors the technique, this is important!

At home, you choose a convenient time for exercise - you can pedal the exercise bike while watching a TV series or take a light jog on the treadmill while the cake is baking. In general, I had a free minute - I could go in for sports, which, you see, is very convenient.

In addition, the exercise machine will be cheaper, because you need to buy a gym membership constantly, but you buy the exercise machine once and for the rest of your life or almost your whole life, it depends on how you will handle the sports equipment.

And another important plus is hygiene, because only you and your family members will use the exercise machine, and hundreds and thousands of people pass through the gym, and there is no guarantee that they are absolutely healthy.

Some craftsmen make exercise machines, but the majority still buy sports equipment in stores, so the question of how to choose a universal exercise machine for their home is relevant for them.

Advice from an experienced trainer

Fitness instructor Oleg Yatsenko gives advice to novice athletes who are still looking for sports equipment in shops.

Oleg Yatsenko

Fitness instructor

“I often explain to my clients how to choose the right exercise machine for their home. Buy a simple, low-noise model that is easy to use and fits the size of the room. It’s great if it folds or transforms - this is especially true for those who have a small apartment. A home exercise machine should be practical, that is, suitable for all family members of any age and weight. The choice of exercise equipment also depends on the purpose of playing sports. If you need to lose weight, give preference to cardio equipment - a treadmill, stepper, elliptical, rowing machine or exercise bike. For those who dream of sculpted muscles, there are strength training equipment - Swedish walls with parallel bars and crossbars, exercise machines with weights or power stations. I also recommend that you consult a doctor before purchasing a machine, since you may have contraindications for loading certain muscle groups. For example, if you have problems with the joints and spine, you should not run, exercise on a stepper or do some strength exercises; if you have tachycardia, angina pectoris, visual impairment, asthma and hypertension, you should not get carried away with an exercise bike, and people suffering from hemorrhoidal disease should generally refrain from exercising on a sports bike. equipment".

Treadmill is a shortcut to a slim figure

If you don't know which exercise machine to buy for home to lose weight, choose a treadmill. Running is the most natural form of movement; it always gives pleasure and does not require any effort. Exercising on a treadmill strengthens your heart and respiratory system, helps you quickly burn calories and strengthen your muscles. This sport does not require long-term preparation, although the load should be increased gradually - of course, in the absence of contraindications.

The disadvantages of a treadmill are its high cost, overall dimensions and high noise level - this is especially true for mechanical treadmills, which also give heavy load on the musculoskeletal system. If finances are not a problem, buy an electric exercise machine - it makes less noise, is lightweight and mobile, and also protects your joints from overload.

When choosing a treadmill, look at the capacity and size so that it can support all family members. Also find out what maximum speed can be developed on a simulator - for full loads and weight loss, 10 km/h is enough. It is good if the treadmill has three inclinations for different levels loads, pulse sensors, security key and various programs, in addition many modern models equipped with audio and video players.

Ellipsoid - smooth ride and soft load

This simulator imitates the movements of a skier, smooth, unhurried and beautiful. The effect of exercising on an elliptical trainer is the same as running or walking, but the load is evenly distributed throughout the body, so it is suitable even for older people and those with spinal problems. It turns out that the ellipsoid is one of the most suitable sports equipment for the home, since everyone can study on it. In addition, during classes, your arms are trained, just like rowing, which is another plus.

Let's discuss how to choose the right elliptical trainer for your home.

Select an ellipsoid according to your height and pay attention to the size of the pedals so that the step on the machine matches your height - this will make it easier and more enjoyable to exercise. Rear-wheel drive simulators are more convenient and safer; front-wheel drive models are less stable.

Ellipsoids are mechanical, magnetic, electromagnetic and aeromagnetic. Mechanical models are cheap and compact, but they are noisy and cannot boast of smooth running. Magnetic exercise machines are the most convenient, durable, quiet and equipped with a large number of additional options, such as a built-in computer, thanks to which you can choose a training mode and monitor your physical condition.

Home cycling races

An exercise bike is an excellent “transport” for cycling at home, without you having to look for a safe place to ride outside. An exercise bike will provide you with the pleasure of fast riding, comfort, and independence from weather conditions. This type of aerobic exercise strengthens the muscles of the lower body and provides good ventilation lungs.

Vertical exercise machines resemble a bicycle without wheels, while horizontal ones are distinguished by the presence of a comfortable backrest and pedals located under the steering wheel. Such models are recommended for those who have a sore spine or joints, so if you want to train at full strength, buy a vertical exercise bike, which is also more compact than horizontal designs. Of course, this advice is only suitable for those who have healthy spine, because the load on it will increase. If someone in your family has a bad spine, you can buy a transformable exercise bike that converts from vertical to horizontal and vice versa.

There are also so-called road exercise bikes, which are portable designs with pedals without a seat. Training on such structures is less effective, but suitable for maintaining shape while traveling.

Which model to choose - mechanical, magnetic, electromagnetic or electric generator - depends on your budget and requirements for the number of additional options. The fewer mechanics, the more diverse the functionality and the higher the price; the most “advanced” models have a computer with a heart rate sensor, blood pressure monitor, sound and video support to make pedaling more fun!

Rowing for weight loss

Exercises reminiscent of rowing a boat strengthen the muscles of the shoulder girdle, arms and back, and a rowing machine that imitates the movements during rowing will help with this. The main advantage of this exercise machine is that it combines aerobic exercise with strength training, so in addition to burning fat, you can expect to gain a beautiful upper body shape. During rowing, 80% of the muscles are used, there is no load on the joints, good stretching is ensured, endurance and coordination of movements are increased.

Some mechanical exercise machines operate using air resistance, others have a spring device - mechanical models are quite inexpensive, but the lack of smoothness of movement and noise are serious disadvantages during training. Much more advanced in this regard are electromagnetic models with computers with Internet access, thanks to which you can organize rowing competitions with other users.

Choose a machine with a metal mount instead of a plastic one, and pay attention to the shock absorber - it should be adjustable. By and large, everything should be adjustable - the seat, foot pedals and rowing handles. The advantage is the presence of different levels of exercise, a fat analyzer and computer sensors that monitor the pulse.

Power home station

Now let's talk about how to choose a strength trainer for your home.

Ivan Stoyanov

Bodybuilding instructor

"It is believed that power loads help to model beautiful and relief body, but do not burn fat, however this is not true. In fact, when proper nutrition You can not only build muscles, but also get rid of fat deposits in problem areas. Bars, horizontal bars and Swedish wall, which are called body weight machines, help tighten and dry the body. Kettlebells, dumbbells, barbells with racks, bench presses - this is equipment for real bodybuilders who dream of pumping up the muscles of the chest, back and arms. These exercise machines take up very little space, since the barbell bench folds compactly and hides in a closet. If you have space in your apartment and some extra money, you can buy a universal power station, which is an athletic training complex different groups muscles. My advice to you is not to chase the number of exercise equipment included in the package. power stations, since the quality of muscle development suffers from this, because such designs have the most complex system counterweights that reduce the effectiveness of training. If you want to purchase athletic equipment, then the cost of a good strength complex starts from 20 thousand rubles.”

Clubs. Many people lack free time or means to attend Gym, or some other reasons, but there is a great desire to improve external appearance and strengthen the muscular corset and endurance. Our body needs movement and physical activity. Home exercise machines can always help with this, although of course under the supervision of a trainer in the gym it is usually much more effective, but everyone’s situation is different, and a home exercise machine can be a great start.

Today there are a huge number of different exercise machines that you can use both in fitness clubs and at home. Of course, the variety of exercise equipment in fitness clubs is much greater, but working out at home is much more comfortable and often saves a huge amount of resources, both money and your time, while working out at home is often more comfortable when you are alone with yourself. The obvious advantage of home workouts is that they can easily become regular if you practice hard, and it is the regularity of exercises that will allow you to remove excess fat from your body in the very near future. problem areas and “tighten” the body and tone the heart muscle.

But here the question arises, which simulator is best suited for you.

remember, that appearance“health machines” is not the main indicator that it will suit you. Before you buy a home exercise machine, it is important to sensibly assess your willpower and the seriousness of your intentions, so that later the thing does not gather dust in the corner, and you do not waste your money.

It is also recommended to consult with specialists, your doctor or a familiar trainer, to be sure that you will not harm yourself by exercising on your own. After all, you may have hidden diseases that you do not know about, and which may worsen with strong and unusual stress on the body.

There are special testing systems that determine human functionality. If it is low, then you need to start with low physical activity parameters.

Remember that ignorance of your own body and lack of preparation can harm you, so do all the exercises gradually, do not immediately introduce a strong load.

Regularity and lack of consistency are very important - even if you just do 15 minutes a day without any programs, you need to track your reactions, heart rate (heart rate), choose the optimal pace and load for your current form, otherwise you can deplete the body or get minimal benefits.

Important: fatigue immediately after training is a completely normal phenomenon, especially if you are not prepared, but do not neglect joint pain, for example, or frequent pain - listen to your own body, since you should not harm the body, but improve your performance.

Types of home exercise equipment

Conditionally, simulators are divided into 2 types: power and

Cardio equipment is designed to strengthen the cardiovascular and respiratory systems. Power ones are designed to increase physical strength. Either of the two types is suitable for people seeking to lose weight and tone their body. But you need to remember that exercise on cardio equipment is aimed at reducing body weight, and exercise on strength equipment is aimed at body shaping.

Modern cardio equipment is quite compact and easy to use - this is an ideal option for home, independent training.

Strength trainers are responsible for ensuring that muscles appear in the area freed from the fat layer. This effect is achieved by lifting various weights. What is noteworthy is that they are aimed at influencing a specific muscle group, while one muscle is pumping, the rest either do not work at all or are pumping, but to a lesser extent. At the same time, if many muscles are involved in the exercise, they gain muscle mass(basic), if only one muscle group is involved (isolated), then it can be used as a warm-up or to build up relief.

Buying a home exercise machine

It is important that the machine forces as many of your muscle groups to work as possible, giving your body a load various types. This will increase your calorie expenditure.

It is important that training on the device provokes the easiest and fastest delivery into the body. This will allow you to burn fat more efficiently.

If possible, it is advisable to first consult with a fitness instructor or even ask him to accompany you during the selection and purchase of a simulator: the trainer can know all the advantages and disadvantages sports equipment. To determine whether this or that home exercise machine is right for you, it is not enough to evaluate its appearance, you need to read as many reviews as possible, or work out for a few minutes right in the store, first on one, then on the other, comparing your feelings. Now in many sports stores you can try out the equipment for yourself.

You most likely won’t be able to rent out the simulator or remake it for yourself, only resell it if it doesn’t suit you, so it’s better to play it safe and take your time with the choice. By the way, purchasing through online stores will cost about 20% less.

It is important to understand that neither muscle stimulators, nor ultra-compact cardio equipment (like a stepper the size of a shoebox), nor other “miracle devices” will make your waist thinner if you do not spend more calories than you consume, i.e. follow a diet and exercise a lot. There will be no particular harm from such devices: the same myostimulation is used in physiotherapy, and massage improves blood circulation.

Rules for choosing a home exercise machine

Professional simulators, of course, are more durable and advanced. For example, a commercial treadmill with a 3-4 power motor horsepower can operate continuously in the most active mode for at least a year. And this is justified, because the club claims dozens of visitors a day. The treadmill has a power of 1.5-2.75 hp, consuming as much energy as an electric one. But most likely at home you will not use it all day long. Therefore, you can and even need to save on the power of your home treadmill. But this is not worth doing at the expense of safety. The fitness equipment market has a strict international certification system. Only compliance with standards guarantees the effectiveness of classes and safety

In addition, multifunctionality, relative compactness, ease of transportation are important for a home exercise machine; the synchronization of the movements performed allows you to evenly distribute the load.

Many modern models of exercise machines can monitor and control the number of calories burned, giving recommendations on choosing the intensity of the exercise to achieve the desired results.

Exercise bike- best pumps up the muscles of the legs and buttocks
Treadmill- useful if you - accelerates metabolism the most
Ellipsoid- among other things, due to the design it pumps top part bodies. It also doesn't load. Improves cardiovascular function and respiratory system. In a word - a universal simulator.
- strengthens the muscles of the legs and buttocks (a very compact analogue of climbing stairs)
Rowing machine - is at the junction of cardio and strength training equipment. Works almost all muscle groups.

Exercise bike

Exercise bikes are divided into belt, shoe and magnetic. With a belt, the load on the legs depends on how tight the belt is, which turns the heavy flywheel. With brake shoes, resistance is created by the brake pads, which are pressed against the flywheel.

The degree of belt tension and pad pressing can be changed. These home exercise machines do not require electricity. But the magnetic one must be plugged into a socket, since the load in it is set by electromagnets - they control the operation of the flywheel.

Many doctors are categorically against such methods of strengthening muscles, while some allow these exercises with minimal loads. But the main condition is good physical training: that is, if the woman exercised long before pregnancy and has good developed muscles abdomen, lower back and legs.

It will be very useful to buy a bicycle for your child, it is a great activity, either a home exercise machine or a regular bicycle.

Treadmill

In the absence of restrictions, the treadmill improves and maintains health, as a result, your health will become stronger, and illnesses will become less and less common, even your psychological background will improve. Classes will help you improve endurance, coordination, and speed up your metabolism. Training with this simulator is considered very effective and quickly produces results, but only if correct techniques running.

But the main role of the treadmill is to strengthen the buttocks, leg muscles, back and self-discipline, increase the frequency of heart failure and burn extra calories. Exercises on such a simulator are recommended not only for ordinary people, but also for athletes: skiers, climbers, professional runners, cyclists and just active enthusiasts.

It is best to start training with simple walking, simulating an everyday walk, but jogging is the most effective way to lose weight. To increase the load, some people wear weights on their arms and legs. As with the stepper, this type of exercise machine cannot be recommended for people with problems with their feet and knees until the person recovers.

The most primitive type is a mechanical track. The running belt is stretched over tightly touching rollers; you move your feet, thereby setting the rollers and the belt in motion. Cheap and cheerful, you don’t need an electrical outlet and the track is foldable: you can do it, fold it and put it under the bed.

A more advanced option is magnetic-mechanical, or magnetic. Similar to the previous one, only the belt moves lighter or heavier depending on the selected load level. Requires power supply, but can also be folded. Electric belts are pulled by an electric motor, the load is regulated by speed and angle of inclination. On the simplest models, all this is installed manually. More serious ones have built-in training programs (similar to an exercise bike - running uphill, downhill, on a plain, over rough terrain, etc.). The power of the treadmill depends on your weight. If you weigh up to 80 kg, a motor with a constant power of 1.5 hp is enough. (note: constant power, not peak power, which they like to indicate in advertising brochures), if more than 80 kg - from 1.5 to 2.75 hp. For those who are only going to walk, a track with a running speed of up to 10 km/h is sufficient. If you plan to run intensely, then you need a speed of at least 13, and preferably up to 16 km/h. When choosing a home treadmill, pay attention to the presence of transport rollers, because the minimum weight of a good home treadmill is about 70 kg (and more often - over 100). It is also important that the size of the road surface is about 50 cm wide and approximately 1.5 m long. Then you will feel comfortable, as if you were running along an alley in the park.

A longer and wider canvas requires more space and more motor power, which is more of a minus than a plus for home use.

Perhaps this is the most efficient look training. You can combine two types of activity - running and walking. The work includes deep muscles corps responsible for balance and coordination.

Mechanical and magnetic tracks are not very convenient for running. The most comfortable one is electric, but it can take up a lot of space. There are also folding treadmill models.

Running is far from a safe workout. If your weight is too high, then problems and complications are possible, for example, varicose veins, and problems with the knees or spine, there will be too much stress on them, then first it is better to engage in active walking to reduce the burden on the body. There are practically no restrictions on walking, and with well-structured training you can get excellent results. If you experience nausea after training, then most likely you are using too much. high loads, after this you may even experience vomiting. But, if there are no gastrointestinal diseases, then do not worry - you just need to choose more moderate workouts for your current form; if you feel dizzy, it is quite possible that the cause is also increased workload, but if dizziness is regular, you must undergo a full examination.

During pregnancy, only very light and moderate exercise is possible, and only if your doctor allows it, and it is best to leave only light walks in the fresh air.

If you can’t walk outside, you can choose a treadmill. After childbirth, the body gradually recovers over the course of about 4-5 weeks. During this period, it is better not to resort to active training either, but to limit it only to race walking, if your doctor allows you, it also gives good results and helps restore the body.

By the way, running is very beneficial for a growing body. Motivate your child.

A treadmill for children can solve many problems:

physical education - the ability to walk more allows the child to develop better from a very early age;

positive habits - such a simulator will allow you to positively motivate your child, instill in him useful habits, not only sitting for, but also benefiting your own body; by the way, you can combine cartoons and walking on a treadmill, and at the same time getting rid of possible childhood problems;

prevention and treatment - if a child is sick or recovering from an illness, then a children's treadmill will always allow useful physical activity to be available.

A mini-stepper is a fairly simply designed exercise machine, pedals and a step and time counter. The load on it is not adjustable, you actually walk in place, and that’s it. This can get boring for some people and this type of training can get boring quickly. In classic steppers, the load is created either by hydraulic cylinders (like brakes in a car) or by a flywheel, already familiar from a magnetic exercise bike. Such a unit usually has a computer with training programs, sometimes even a pulse counter.

A solid exercise machine in a more expensive version is equipped with handrails that you can lean on for better balance, when tired, or for variety. Accordingly, such a home exercise machine must be plugged into an electrical outlet.

In particularly sophisticated models, the handrails are converted into levers for the hands: by moving them, you can work the muscles of the upper half of the body, which in all other versions rest.

Even the stepper with adjustable load takes up less space than all other cardio equipment. It works the muscles of the legs and buttocks well.

If you overdo it, there is a risk of damaging your knee joints. Don’t persist with increasing the resistance, it’s better to move your legs more often, it’s safer.

Elliptical trainer (orbitrack)

Training on it is simultaneously reminiscent of riding an exercise bike, skiing and going up and down on a stepper. Most experts admit that elliptical trainer the most effective for losing excess weight.

It tones large groups muscles, trains the cardiovascular system, and is easy to manage and train. During exercise on an ellipsoid, the possibility of injuring the spine and knees is minimal, no shock load on your back, since all movements are performed along a smooth elliptical trajectory. Just like when running, your muscles work more intensely than when you walk. Levers allow you to work your chest, arms and back at the same time without additional exercises.

The simulator is equipped with hand levers that allow you to use the muscles of the arms and shoulder girdle, developing them evenly. This option will be ideal for people with serious overweight and with joint problems.

Each leg stands on its own “floating” platform, like a swing, and the hands hold the levers. You move your legs and arms, and each foot doesn’t just move up and down, like on a stepper, or forward, like on a treadmill, but describes an ellipse.

There are two types of ellipticals on the market: in some, the handles are connected to pedals to use both legs and legs at the same time. shoulder girdle, in others, the handrails are not connected to the pedals, which allows you to work individual muscle groups in isolation. The degree of load, as a rule, is adjustable; you can also count time, pulse, burnt, and exercise according to the built-in program.

The simulator is not small, weighs 80-100 kg and requires at least 2 square meters. m. area. There are folding models with wheels so that it can be folded when you need to free up space. But regularly dragging a folded hulk back and forth is quite difficult.

The ellipsoid on wheels moves quite a lot during training. The heavier the flywheel, the more effective than training. However, a massive flywheel and a lightweight frame are incompatible, so a good working ellipsoid is heavy and bulky.

The load on all the muscles of the legs, buttocks and back is very noticeable, while the joints are relatively unloaded. Suitable for people with problems knee joints and with varicose veins veins Takes up little space - no more than 1 sq.m.

Food. Follow your diet - a full meal should take place 1.5-2 hours before the start of the workout; after it ends, you can eat only an hour later.

By following these recommendations, you will ensure maximum success and safety in your activities. It is worth noting that a properly selected simulator and regular, methodical training give tangible results already in the first month of training.

The article uses information from open sources and scientific publications. The information provided on the site is for informational purposes only; do not engage in self-diagnosis.

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