What muscles work in the gym. Types of simulators: photos, names and reviews of manufacturers

We have selected 5 simulators that are available in almost every gym, and now we explain why they are needed and how to use them. Now, when you come to the gym, you will know exactly what to do.

If the only piece of exercise equipment that doesn't creep you out is the treadmill, then we understand. Turned it on and ran. But what about those who are tired of running and lifting dumbbells every time, because they think using the exercise equipment 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 it. They don't know what exercises to do different groups muscles, how to set the correct 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 exercise machines work and why they are needed at all. The only thing, remember that we still do not recommend coming up with a training program for yourself. Contact the specialists.

Konstantin Nekrasov

world champion in fitness, trainer at 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 and what to forget.

Most likely, the first few months in the gym you will work on the technique of performing exercises using minimal weight. This way your joints will gradually get used to the load and you can avoid injury. Further work will be built based on your goals. If you want to build muscle, you will have to lift heavier weights and perform fewer reps. To burn fat, choose a light weight, but increase the number of repetitions.

Upper block

What parts of the body does it train: top part bodies, hands.

If you don’t yet know how to do pull-ups on a horizontal bar, you can start training with lat pull-downs. This machine allows you to train exactly those muscles that you use when doing pull-ups on the bar.

Set the weight. Sit directly under top block, keep your back straight, your lower back in an open position. Legs are bent at right angles. Pull the bar to your chest and lift it up required amount approaches.

Smith machine

What parts of the body does it train: upper body, back, arms.

The advantage of the Smith machine is that it allows you to exercise safely. The bar moves along a given path, so you don’t lean your arms forward or back. 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 plates.

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

Lying leg press machine

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

This machine, like the Smith machine, allows the body to move along a given path and minimizes the possibility of injury. You can put a lot of weight on this machine and work out your buttocks and legs well. Great alternative squat with heavy weight, significantly reducing the load on the back.

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

Bottom block

One of the most difficult areas, which is quite difficult to pump up, is the stomach, as well as the sides and waist. To work on these areas professional athletes They use exercise machines that allow you to correct your figure in a short time: thin waist, six-pack stomach, beautiful posture.

Main types of abdominal exercise equipment

All existing abdominal exercise machines can be divided into several groups according to design features and the specifics of training, we will consider each of them.

Benches

The most popular type of exercise machine is a bench, which allows you to perform a large range of exercises. It can be horizontal, inclined, Roman and with a curved back, the last 2 are suitable for training with a high level of load. The simulator is universal and has a number of strong advantages:

effective development of the oblique and rectus muscles of the abdomen, buttocks, waist, back;
small size, which allows you to store and use the bench in a small apartment;
Great opportunities for independent training;
affordable price.

Other types of simulators

People who exercise at home or in the gym also use the following types of exercise equipment:

home beams or Swedish wall , with which you can perform exercises by taking a vertical or horizontal position. The exercise machines are compact and allow you to train not only your abs, but also the muscles of your back, arms, and legs;

rowing machine While working on such a structure, all muscle groups are involved; imitation of rowing helps strengthen the back and abs, make more broad shoulders, and the waist is narrow;

torso track. Suitable for users with minimal physical fitness. During classes, you need to pull yourself up using support handles and on your knees. All abdominal muscle groups work, as well as the arms and back; the sides and hips are effectively worked;

AB Roller. A classic exercise machine for high-quality abdominal development, has head support, and is of average cost.

This is the most expensive group, but the above simulators will be the best solution for both beginners and experienced athletes who want to keep their body in good shape. There are many varieties sports equipment, each of them has strengths and weak sides. When choosing, consider the characteristics of your body and the intensity of your training.

Important! When choosing a machine, do not forget about elliptical devices, treadmills, classic horizontal bars and exercise bikes, which allow you to use different muscle groups during training.

Exercise machines for simple but regular workouts

If you are just starting classes, but don’t want to buy a professional bench or torso track yet, then opt for simple exercise machines:

Hula Hup. A very feminine exercise machine with a reinforced design. Used to work on thin waist, strengthens lateral muscles press;

video clip. The effectiveness of training with a roller is comparable to the effectiveness of the “plank”. The simulator is a wheel with handles on the sides. When performing exercises with a roller, the muscles of the back, legs, arms, shoulder girdle, abs and sides;

fitball The volumetric ball is widely used to create nice abs, suitable for people of any age and gender.

The simplest exercise machines are inexpensive, take up minimal space, and help make your tummy flat, but to achieve your goals you will have to work longer than with a bench or wall bars.

Benefits of a home gym

Opportunity to exercise at any time of the day.
Having purchased the exercise machine once, you no longer need to visit the gym or pay for a subscription. The savings are especially noticeable if not just one person, but several family members will be using the new simulator.
A wide range, allowing you to choose a simulator both for your body characteristics and for the size of your apartment.
Home workouts give you the opportunity to focus on your workout, which is a good solution for shy people.
No rush, no need to go to the fitness club. You will invest the saved energy in training!

How often do you exercise on the simulator?

Having bought a machine, you should not spend 24 hours a day on it, because if you start exercising every day, your body will be overtrained. At home, you should adhere to a scheme approved by many fitness trainers - “2x1”, in which exercises are performed 2 times a week at the very end general training. For example, you can train your abs on Tuesday and Saturday, giving your muscles a chance to recover.

Please note that height muscle mass or weight loss may be slowed down by the following factors:

incorrectly chosen program or training intensity;
refusal proper nutrition;
eating large amounts of food containing simple carbohydrates;
lack of protein in the diet;
too much frequent training, as a result of which the body will begin to produce the hormone cortisol and adrenaline, which can not only slow down the process of figure correction, but also cardiovascular diseases.

Contraindications to exercises

Musculoskeletal disorders.
Recent abdominal surgeries such as C-section, appendectomy and others.
Prolapse of internal organs, tumor neoplasms.
Pregnancy.

In order for a newcomer, inflamed with a thirst for change, not to be confused when he first visits the gym when he sees brutal men and equally brutal exercise equipment, we, together with absolute champion RB bodybuilding went to the abode of iron to draw up instructions for the “first steps” for the neophyte.

Maxim Barma
absolute champion of the Republic of Belarus in bodybuilding 2016 WFF-WBBF
international trainer
the shoot place - Zebra gym

- It’s very easy to spot a newbie in the gym. It is revealed by the technique of performing the exercises. In general, a person who has just come to the gym must first master the technique and only then build up mass, work on relief and endurance.

Warm-up

It is best to start your workout with 10-15 minutes of cardio (elliptical, treadmill, bicycle), then stretch your arms and legs, warm up your muscles and ligaments.

Exercise 1

Training apparatus: power frame
What we do: squats

Rows, squats, presses - in principle, all weightlifting exercises are done on this machine. Let's start with squats, they will allow you to turn on gluteal muscles and muscles back surface hips.

The bar is installed on racks power frame at the required height. You stand under the bar and place it on your shoulders. Squeeze your shoulder blades together, elbows pointing forward. Remove the bar from the racks, arching your back at the lower back. Head raised. Lower yourself by bending your knees and moving your pelvis back.

Exercise 2

Training apparatus: power frame
What we do: deadlift (deadlift) on straight legs

This exercise is suitable for both girls and boys to build the gluteal and hamstring muscles. On a par with deep squats to the floor deadlift and lunges are basic classic exercises that give excellent results.

The legs are not wide apart, the toes are slightly apart. Without bending your knees, lower your body down and grab the barbell. Initially, the back will be slightly rounded, but with the next movement, bend your knees, push your chest forward, while moving your pelvis back - your back should become straight. As you lift the barbell, at the top point you push your buttocks forward.

Exercise 3

We use: dumbbells
What we do: lunges

Lunges are a basic classic exercise that works all the muscles from the hip to the knee joint. In general, the more muscles involved during an exercise, the better: the effect will be stronger.
The back is straight, we take a step of medium length, touch the knee to the floor, stand up, take the next step.

Lunges in place are less effective. When you specifically walk with dumbbells, it engages the muscles more strongly. The most difficult thing about this exercise is maintaining coordination and balance, so at first you can do it without dumbbells. Also, to make it easier, you can take steps a little to the side, like skiers, in order to maintain maximum balance.

Exercise 4

Training apparatus for leg press
What we do: calf raises

When we do standing calf raises, we include calf muscle, we make it work, take on shape and volume. When we do seated calf raises, we work the soleus muscles more. When your strength is running low, you can do calf raises in a leg press machine - in this case, both the soleus and gastrocnemius muscles work.

We place our feet on the platform, raise the platform up, while keeping our knees “locked.” Let's stand on our toes. The amplitude is short. Can you imagine that you are standing on thumb legs.

Exercise 5

Training apparatus: graviton
What we do: pull-ups

If you don't have enough yet Strong arms If you want to do pull-ups yourself, this simulator will help you imitate them.

Set the weight, for example, 50 kilograms. We kneel on the lower platform, and grab the upper handle holders with our hands. We extend the knees by 1.5-2 centimeters to simulate a horizontal bar. We keep our back straight, raise our head, look at the ceiling, and use both arms at the same time to pull ourselves up, with our elbows running along the body.

Exercise 6

Training apparatus: crossover
What we do: pull a horizontal block to the belt with a neutral grip in the set position

This is an exercise for the latissimus dorsi muscles. Sit on a bench. Bend your legs at the knees. Grab the handle of the machine and pull it towards your waist. Push your shoulders back and push your chest forward during the contraction. Pause for a second, holding the handle against your body.

Exercise 7

Training apparatus: hyperextension

Hyperextension involves you in work psoas muscles and improves your appearance: you begin to walk more straighter, without slouching.

Tighten your gluteal muscles and “break” at the waist through the machine. Tilt your body down. At the bottom point of the trajectory, smoothly, without jerking, lift your body up to a straight line with your legs. Hold this position for a second and repeat the movement again.

You need to exhale at the moment when the muscle contracts. Those. With any effort, exhalation occurs. In this case, it is harder to raise the body than to lower it, therefore, we exhale at the top.

Exercise 8

We use: barbell and horizontal bench
What we do: bench press

Exercise gets you involved in your work pectoral muscles, triceps and anterior deltoids.

We sit on a bench, legs slightly under us, emphasis on the heels, chest up, remove the barbell. We lower it to the lower section of the chest, and from this position we squeeze the barbell up.

Exercise 9

We use: incline bench and dumbbells
What we do: bench press

We sit on a bench, legs slightly under us, spread our elbows to the sides and raise our forearms vertically so that the dumbbells are slightly above chest level. Raising your arms to the sides, lower the dumbbells.

Exercise 11

We use: dumbbells
What we do: alternate bending of arms with supination while standing

We hold dumbbells with a neutral grip, feet shoulder-width apart, knees slightly bent. And we begin to supinate: we turn the hand, the little finger should be turned towards the chest. We work on the biceps.

Hitch

If you came to the gym in order to burn maximum fat, then cardio after training should be done for 20 minutes or more.

If active fat burning is not your number one task, then finish strength training You can do 10-15 minutes of cardio: elliptical, treadmill, bicycle.

For help in filming the material, we thank the Zebra gym, which recently opened on V. Khoruzhey St., 1A, 6th floor (Yakub Kolas metro station, Silhouette shopping center building).
Tel: +375 29 602 62 06

Over the entire existence of bodybuilding, a lot of simulators have been created. However, in last years scientists say that some of them may not benefit the athlete. Today we will tell you which gym equipment is useless and why. Agree that there is no point in working on sports equipment that will not help you progress. Moreover, some exercise equipment can cause injury.

Lying Leg Presses

The leg muscles are some of the strongest in the entire body, and they are capable of lifting heavy weights. However, when using this simulator huge pressure falls on the lower back, and this is bad. As a result, intervertebral discs may be damaged. You should definitely replace this exercise with regular squats, during which not only the muscles of the legs, but also the back are actively involved in the work.

Seated leg extension

There is no doubt that this exercise machine allows you to pump up your leg muscles. However, the load on kneecaps during training is high, and this should not be allowed. We recommend performing lifts onto a high platform instead of this movement. If you work at home, this could be a chair or an armchair.

Seated Chest Presses

This simulator, according to scientists, is quite safe. The thing is that every person has one hand that is always stronger than the other. Using this type sports equipment, the weak hand will continue to remain so. The optimal replacement for the exercise machine would be push-ups. By performing this exercise, you will be able to evenly load the muscles of both arms. Do not forget that while doing push-ups, the buttocks and abdominal muscles are also involved in the work.

Thigh muscle pumping

Let's start with the fact that the simulator provides the opportunity to use a small group of muscles. At the same time, the spinal column and knee joints receive extra stress, which can cause injury. The best option to replace the exercise machine is one-leg squats. This is a complex movement, but when performed, all the muscles of the legs, including the buttocks, are evenly loaded.

Calf raises with additional weights

With all the positive qualities of this simulator, you should remember the danger to the spinal column. If you perform this movement often, then painful sensations your back is guaranteed. We recommend trying regular calf raises instead, and to make the movement more challenging, use dumbbells.

Leg curl machine

The hamstrings are capable of two movements - hip extension and knee flexion. The simulator we are talking about now we're talking about allows you to perform only the second movement, which is isolated. As you should understand, this makes it less effective. Moreover, from a biomechanical point of view, the movement being performed can hardly be called natural.

Seated crunch machine

Not only will you not get any benefit from performing this movement, but it can also harm your body. Athletes of varying heights often have significant difficulty recruiting the necessary muscles. As a result, the risk of injury increases significantly. We recommend performing various types of planks, with which you can pump up a large number of body muscles.

Exercise machine for leg extensions and abductions

This type of sports equipment is loved by girls who have recently decided to engage in fitness. While working on the exercise machine, a feeling appears like fat on the outer and internal surfaces thighs burn literally before our eyes. However, in practice this does not happen. Some gym owners admit in private conversations that they specifically purchased this simulator to attract new visitors. It is best to perform lunges, as well as squats.

Smith machine

This sports equipment can be found in any gym and some consider the Smith machine to be a brilliant development. Among the advantages of the simulator, safety is most often cited. The thing is that the sports equipment moves along a strictly defined trajectory and you don’t have to worry about it falling on you. At first glance this may seem like a really good thing.

However, do not forget that while working in the Smith machine, fewer muscles are involved in the work than is possible when performing movements with free weight. As a result, your muscles simply will not be able to pump harmoniously. In addition, movements in Smith's car become unnatural. Which increases the risk of injury. We recommend using classic basic movements.

Exercise machine with loaded discs

Another simulator that is found in many gyms. It is classified as safe, and to learn how to use it, you most often have to pay for the services of an instructor. However, in terms of efficiency, this sports equipment is inferior to working with conventional dumbbells. This fact is due to the fact that you do not have the opportunity to use all points (three) in comparison with free weight. With the help of the simulator, you work out only one. The risk of injury also increases, and the best option for the athlete remains working with free weights.

Seated Calf Raise Trainer

When it comes to which gym equipment is useless and why, this gym equipment definitely makes the list. It is completely useless, although safe. If you have bad genetics, then the calf muscles respond poorly to physical exercise. To strengthen them, you need to work with minimal pauses and perform exercises with free weights.

BOSU ball

Among all the simulators we have already reviewed, the BOSU ball is the most useless. It was created for use in physical therapy for injury rehabilitation and could actually be beneficial there. However, then some trainers paid attention to him and began to assure their players that training on an unstable surface is more effective in comparison with classical exercises.

You must remember that muscles only grow if they receive maximum load. This is simply impossible when working with a BOSU ball. Remember how often Everyday life Do you find yourself on an unstable surface? If you want to develop balance, simply bend or lift objects more often in everyday life.

Gravity boots

Fortunately, this simulator is not available in every gym. This sports equipment is another candidate for the title of the most useless exercise machine, because you will not get any benefit from working with it.

Timemaster

This device was popular at one time in various TV stores. Already from the outside the simulator looks very strange. If you are able to exercise while sitting in front of a TV screen, then such exercises can hardly be called physical.

Gazelle trainer

Its creator is Tony Little, who has managed to introduce a large amount of useless sports equipment into fitness throughout his career. If you want to know which machines in the gym are useless and why, then take a look at the machines created by Little.

Vibration platform

This exercise machine is becoming increasingly popular among women who want to get rid of excess fat. In production, vibrations are considered a harmful factor, and by using this simulator, you are intentionally exposing your body to shaking.

Treadmill-bike

Actually, in this case it is difficult to give any comments. If you come across this miracle simulator, just look at it and pass by.

Plastic water bottles

On some fitness websites, you can find recommendations to use dumbbells instead of dumbbells. plastic bottles with water. Is it really difficult to buy normal sports equipment and train calmly?

Expander stick

This is one of the products of a whole line of health products that has a wide range of. Working with such a device is completely pointless.

Facial massager

Take a look at the device and everything will become clear without our comments. It's hard to imagine a more stupid simulator.

Abductor exercises

Often, girls use this type of sports equipment in the hope of getting rid of excess fat. However, they completely do not understand the principles of lipolysis processes. Remember, no matter how actively the thigh muscles contract, the fatty tissue in this area will not burn. To do this, you need to use cardio in combination with strength training. In addition to aerobic sessions, we recommend performing lunges with a barbell to tighten your thigh muscles.

Straightening arms with dumbbells in an inclined position

This movement is performed to pump the triceps. However, when using a dumbbell heavy weight the hand gets tired quickly and the muscles do not receive the load necessary for growth. Don't think that losing weight sports equipment will change the situation in better side. Instead of this useless movement, we recommend doing dips. At the same time, it is necessary to ensure that elbow joints did not diverge much to the sides.

Shadow boxing with weights

It is assumed that such an exercise allows you to pump up the muscles of the arms and thereby increase the force of the blow. However, you should use other movements to achieve this goal. When shadowboxing and using weights (usually dumbbells), you cannot fully control your movements, which increases the risk of injury. We recommend paying attention to exercises with your own body weight, such as pull-ups.

Weighted wrist curls

This is a very specific movement that you shouldn't even waste your training time on. It is much more effective to perform push-ups on your fingertips. This seems very difficult, but if you develop enough muscles in your upper body, you won't have any problems.

Medicine ball squats

Many sports fans in their video blogs claim that this exercise very effective. Professionals will most likely remain silent, since it can be difficult to convince a person. You shouldn’t believe that doing squats on a medicine ball will give you a greater effect compared to classic exercise. But the risk of injury will be significantly higher.

Today we talked about which gym equipment is useless and why. We also looked at several exercises that definitely should not be included in your training program.

For more information about useless machines and exercises in the gym, watch the following video:

Having decided to visit the gym and finally getting there, many feel slightly confused. Any gym always has at least a dozen different devices. Not everyone knows where to start or how to properly use professional exercise equipment for fitness clubs, but for some reason everyone is confident that they will figure it out on the spot. In fact, this question is worth asking before purchasing a subscription and visiting the gym for the first time. Let's find out what exercise machines are, how to use them, and what they are intended for.

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

Cardio - where cardio equipment is installed, there is a place to jump rope.
Power - usually occupies most of the hall, includes various strength training equipment, as well as racks for working with free weights.
CrossFit - where specific equipment for training in this area is installed, is not a mandatory area and is not present in all gyms.
For stretching, it usually takes up a small space on which a person can lay out a mat and do a cool-down.

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

Exercise machines are mostly mechanical, but sometimes electrical, combined devices that help to specifically influence an individual muscle, a group of muscles with various weights, and also train the respiratory and cardiovascular systems of the body.
Equipment 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 load (barbells, straps, belts, bars, locks, plates).

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

Short story

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

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

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

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

In fact, today only the construction materials have changed and weighting agents have been added. The simulators have completely changed their appearance, but their main ideas have survived to this day. What are these devices that we use?

Modern simulators

It doesn’t matter what gym you work out in, a large fitness center or a small basement gym, the basic set of mechanical structures and additional equipment will be approximately the same.

Depending on the goals and objectives, structures are divided into the following main types:

for using your own body weight (benches, parallel bars, horizontal bars);
lever to which it is attached extra weight(racks for barbells, benches for presses and dumbbell rows);
block, in which there is a built-in weight divided into blocks (adjustable by a movable pin);
cardio equipment (exercise bikes, ellipticals, Treadmills other);
power machines or frames (usually named after their creator).

It is believed that cardio machines are exclusively women's machines. They say that women come to the gym to lose weight, and this can only be achieved through cardio exercise. In fact, this is a myth.

You can lose weight with combined loads, so it is important to use not only cardio, but also strength training, especially equipment for free weights. And in addition to strength training, men need to periodically include aerobic exercises in their program.

Deadlift on a block machine

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

Correct execution of the exercise helps to work out latissimus muscles back and biceps of the arms.

Hand trainer (butterfly)

In a sitting position, you need to grab 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 hands and forearms. This position helps to work, first of all, the pectoral muscles.

Some designs allow you to turn around in the seat and place your arms behind your back. Then you can load the rear deltas.

Platform trainer

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

Depending on the position of the feet, you can shift the load to different muscles legs, which allows you to work them out in any convenient mode. But mostly the platform press works the quadriceps and gluteal muscles.

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

Seated leg extension

The block simulator allows you to target your quadriceps without overloading your knee joints. Having set the required weight, sit on the seat, place your legs under the bolster and lift them the required number of times.

Lying leg curl

The principle of operation is similar to the previous one, only in this case the hamstring biceps works. To work, you need to set the weight, lie on the machine, hooking your legs under the roller, and lift it, 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 the abdominal muscles, back muscles, biceps, quadriceps, and also get an excellent cardio load. You need to sit on the seat and straighten your back, grab the holder so that your palms are facing down, and place your legs on the platform. Then, pushing off with your feet, you need to pull the bar towards you, moving your elbows beyond your back.

Gravitron

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

Exercise bike

A cardio machine that simulates working on a bicycle, but at the same time allows you to keep track of the distance traveled and the pulse of the trainee. You can adjust the pedal resistance for additional load. Trains not only the leg muscles, but also cardiovascular system.

Treadmill

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