13.01.2020
Among the equipment for strength training, leg exercisers are distinguished. They are designed to work the gluteal and quadriceps muscles of the legs - one of the largest in the athlete’s muscular corset. Also, this type of exercise machine trains the muscle groups of the back of the thigh, adductors and calf muscles.
Manufacturers offer a wide variety of professional leg exercisers. Classes are primarily aimed at strengthening muscles and their growth. They also help solve the problem of losing weight. The calorie expenditure during strength training on the legs is comparable to the energy expenditure during a moderate cardio session of average duration.
In a professional fitness room, the following types of equipment are used as leg strength training equipment:
- Smith machine
. On it, athletes perform exercises such as squats, lunges, vertical presses, deadlifts, and glute bridges. - Weight block simulators
. Crossover, block frame provides a lot of opportunities for performing isolating exercises, for example, swings back or to the side, leg lifts, etc. Note that crossovers are recognized as one of the effective types of exercise equipment for leg swings. - Hyperextension
. It involves lifting the body with emphasis on the buttocks.
We have provided a list of universal equipment that is used for effective strength training not only of the leg muscles, but also of other muscle groups of the body. In the model ranges of strength equipment manufacturers, there are also special leg exercise machines for the gym, which perform a narrowly focused function: they are intended only for working the buttocks, flexors, extensors, quadriceps, adductors, and calves.
Leg swing
A striking example of a professional model is Multi Hip from the Sec series. It is a stable structure with a wide platform, with a movable traverse in the center (it is adjusted according to the height of the athlete), the weight is adjusted using a weight stack.
Exercises are performed on the equipment
- on the hip flexors and extensors (if the pillow is applied to the anterior and posterior surfaces of the thigh);
- on the adductor and abductor muscles (if the roller rests on the inner or outer surface of the thigh).
The feasibility of purchasing a cardio machine
The effectiveness of training has been empirically proven, but to achieve perfection, you need to put in a lot of effort and sacrifice. The point is that the exercise machine will need to be used for about an hour a day for the fat layer to really begin to disappear. During the first 30 minutes of training, energy reserves will be replenished with glucose, which is contained in the blood and gets there with food. This means that you need to spend a very long time on the machine every day.
And you shouldn’t be afraid that the muscles will take on, so to speak, a masculine shape. The female body is designed in such a way that it produces much less hormones that are responsible for muscle growth than men.
And if we talk about the need to sacrifice something, then we are, of course, talking about sweet and unhealthy foods. You should completely eliminate all flour from your diet and forget about sugar. If it is difficult not to eat sweets, then at first you can use sweeteners, but over time you need to give up this substance too.
Many may not agree that there are benefits to exercise on simulators, since various physical complexes can be performed without them. This is absolutely correct in theory, but in practice it turns out that such classes are very monotonous and boring, and therefore can get boring in just one week.
While exercising on a cardio machine, you will not need to focus on what movement needs to be performed at a certain point in time. The training will take place automatically . And during such activities, you can calmly watch TV or listen to your favorite music. This suggests that the psychological factor is as important as the physical activity itself.
Leg press
Equipment of this type is a structure with three main elements: a bench press platform, a seat with a backrest, and a support for canopies (or a load stack in weight-block equipment). Exercises on it involve all the large and small muscles of the legs.
Thus, the load-block design of the Horizontal Leg Press Medical from the Sec series is designed for performing horizontal bench presses. Its advantage is the ability to adjust the amplitude of movement and set the zero position. This function allows the equipment to be used even by people undergoing rehabilitation. The weight of the cargo stack is 120 kg, the weight is adjusted using a magnetic pin.
Another model that will allow you to train your glutes and quadriceps without putting a lot of stress on your knees is the horizontal leg press 1SC085 from the same series. The exercise is possible by moving the seat along the runners. It moves along a special trajectory that is safe for the knee joints. The wide platform for the legs allows you to choose any position of the legs: narrow for greater inclusion of the buttocks, wide for emphasizing the quadriceps. The weight block weight system simplifies load adjustment: the weight is changed using a magnetic shift.
Popular gym equipment, their purpose and working muscles
Power frame
Description: In the case of performing squat exercises. In fitness and strength training, this exercise trains your body completely. All serious training programs should include this machine.
Pro tip: Squat until your thighs are parallel to the floor. Squatting this low is essential for proper execution and ultimately a strong core, legs, and back.
Try to keep your knees level with your toes, and your buttocks should arch as you squat. Don't arch your back, keep your head up and tighten your abs to make the squat easier.
The placement of your legs should be slightly wider than hip width, and both legs should point slightly outward.
Muscles Worked: Squats primarily target the hips, knuckles, glutes, quads, and hamstrings.
Video
Barbell
Description:
An additional part to the squat rack. The barbell is the most important element for strength training, it holds free weights or sometimes weights (plates) are attached to its ends.
Pro Tip: The barbell is perhaps the most versatile of all gym equipment. You can do hundreds of different exercises with these iron bars.
A common technique used in barbell exercises is to have good posture and keep your body from swinging; so that your body remains stabilized, such as when doing exercises on a machine.
Because it's very easy to cheat and swing your body to make the exercise easier, so when using a barbell this way comes a word of caution - injury.
It is extremely important to remain careful when performing exercises with a barbell, especially when lifting it from the floor or vice versa, as this is when the risk of injury is especially high!
Working Muscles: Almost all muscles are used during barbell training, especially when performing deadlifts. To better understand what exercises to perform and what muscles they affect, check out "hundreds of barbell exercises" (link) and try them the next time you're at the gym.
Video:
Bench Press
Description: Used for an upper body training exercise where you lift a weight upward while lying on your back. Do you want perfect breasts? To do this, use this particular simulator.
Pro Tip: When you do the chest press, don't arch your back; this means your feet are placed too low. Try not to move the barbell away from your chest, even if you think it makes you look super macho.
Also, do not lower the barbell onto your neck or stomach, as this can cause serious harm as you carry excessive weight and lose control, even momentarily.
Finally, don't lock your elbows as you lift the barbell fully, keep your head, legs, and back straight.
Working muscles: Biceps, triceps, latissimus dorsi, chest, upper back. There are many techniques for performing chest presses, but the 3 most important are: close grip, wide grip and narrow grip with elbows inward.
Incline Bench Press
Description: This is essentially an elevated bench press, but the elevation affects the muscles used.
Pro Tip: Common mistakes people tend to make when doing incline bench presses: setting the bench at an acute angle (more than 50 degrees), arching your back, moving the barbell away from your chest, locking your elbows.
Try to avoid the above mistakes by keeping your body straight and keeping the incline of the bench below 50 degrees.
Finally, the position of your thumb is important. Wrap your thumbs around the bar as opposed to your fingers, this is a more natural grip and safer for lifting.
What muscles does it work: The upper chest is at an angle, as are the shoulders and triceps. Dumbbells are also often used instead of a barbell.
Hummer - lever trainer
Description: A favorite among athletes, it focuses on explosive strength.
Pro Tip: Don't put too much stress on your triceps when using the machine. Also avoid locking your elbows when lifting weights, and also try to maintain equal strength in your arms.
Target Muscles: Different lever machines target different muscle groups. First of all, the chest, then the shoulders and triceps, trapezius, etc.
Crossover
Description: A very versatile machine in terms of the number of exercises and their types, which can be performed by attaching handles to the end of the cables.
Pro Tip: When you use a machine, it is very important to use the correct weight. If you are underweight, you will not work effectively; if you are overweight, you will overexert your muscles, which can lead to injury.
There are many different types of exercises that you can do on this machine. Such as the press, which affects your traps, shoulders and triceps. There is also a one-arm crossover, which also affects the trapezius and shoulders, but also the biceps.
All these types of exercises make the machine one of the most powerful anywhere.
Muscles Worked: Connected design and versatility allow every muscle in the body to be significantly targeted. The example below demonstrates a cable crossover exercise targeting the chest and shoulders.
Dumbbells
Description: The first machine that most people think of when they hear "bodybuilding". Different weights, but the same concept, handles with plates on opposite sides. An integral part of any training program. There are even adjustable weight dumbbells.
Pro Tip: Dumbbells have many benefits, mainly because they are not expensive compared to other machines. But when used correctly, they can offer as much, if not more, than some more profitable equipment.
When you work with dumbbells, try not to lock your elbows and don't force yourself to do the last few reps unless you have a friend or spotter nearby at the gym.
Dumbbells force you to work other muscles, even if you are training some of the primary ones; this happens because your body maintains balance and all the stabilizer muscles come into play.
What Muscles Can You Build: You can build good muscles with dumbbells. Below is an example of a seated dumbbell press and dumbbell extension. These exercises work the biceps, shoulders and triceps. Muscles you can train with dumbbells: chest, shoulders, traps, biceps, latissimus dorsi, glutes, quads, hamstrings and calves.
Pull-up bar
Description: The best tool for exercising and strengthening the upper body. You can do pull-ups with any grip, although the palms-in grip is the most popular. Different grips and hand positions affect different muscle groups. You raise your body until your chin is above the horizontal bar.
Pro Tip: Pull-ups are very difficult, especially for beginners. That's why you should master them. They are really good, and yes, very difficult. Train the upper body.
When performing the exercise, your movements should be vertical, smooth and complete. After a while, if you become an expert at this, you will be able to put weight on your lower back for added resistance.
If you're a beginner, you might want to start with a lat pulldown machine, which will build up your muscles and prepare them for pull-ups.
Common mistakes: performing the exercise quickly, with uneven movements, rocking the body, bending the torso forward to get help from the pectoral muscles, bending the knees to push.
Finally, don't straighten your arms completely as you move down.
Working muscles: Torso, arms, shoulders, abs, pelvic muscles, arms and forearms. Different types of pull-ups target different muscle groups. There are several most common types of pull-ups: behind the neck, to the body, inside grip, wide grip.
Upper block
Description: Used to strengthen the latissimus dorsi muscles, or wings as they are called. Pull the weight towards you, keeping your elbows and back straight. Google a picture of Bruce Lee and you will see the wings you can achieve with this machine.
Pro Tips: This may seem counterintuitive to some people, but don't lower the bar to your stomach; if you do this, it means you are lifting underweight.
Avoid bending your torso to get help from your chest and abs, and complete all movements when using the machine. Your grip should not be too wide and it should be even.
Target muscles: Upper and lower back. Partially biceps and latissimus dorsi (as can be seen from the name of the machine).
Leg extension machine
Description: Lift the weight with your quadriceps, holding it straight for a couple of seconds. This machine is suitable if you are recovering from an injury or simply trying to strengthen your quadriceps.
Pro Tips: Avoid rotating your hips when lifting the weight as well as when lowering it. Avoid sudden movements just to get faster, remember that form trumps everything else in bodybuilding.
Flexing and/or straightening the leg does not change the work done by the quadriceps.
Muscles used: Quadriceps, glutes.
Leg Curl Trainer
Description: Lying on your stomach and looking at the floor, raise your legs to your lower back. Squeeze your legs at the top and hold for a few seconds, feeling the contraction in your hamstrings. A good exercise machine for maintaining muscle tone and building strength in the legs.
Pro Tip: In addition to lying leg curls, some of the most popular types of exercises are: toes in, toes out, single leg, standing, and seated.
The most common mistakes are: lifting your knees as you lower the weight, lifting the weight too quickly to speed up the execution, placing your knees out of line.
Interestingly, this machine (either lying down or standing) is more specific and safer, but is just as effective as the bent over row (deadlift) when it targets the hamstrings.
Even if the machine uses less weight, the bent-over row on the other hand works with more weight, but this is due to the fact that you are also training other muscles.
Muscles used: Biceps femoris, hamstrings, gracilis, sartorius, gastrocnemius, popliteus.
Hyperextension machine
Description: While on the machine at an angle, face down, move your upper body up and down. It's not uncommon to perform the exercise with weights on your chest to increase intensity, but be careful as rushing through this can lead to injury.
Pro Tips: When performing the exercise, especially if you're using free weights for added resistance, make sure you don't lift your torso too high. Also, don't jump when gaining speed, take your time and stay in shape.
It is considered dangerous to turn when you rise and lift your torso, as well as to relax your hip on the machine pad without the ability to bend.
Hyperextension is a good way to train your lower back. Moreover, this is a fairly simple exercise and those new to the gym should not have any problems.
Muscles used: Erector spinae, quadratus lumborum, iliocostalis, latissimus dorsi, spinalis, multifidus, gluteus maximus, hamstrings. Essentially the glutes and hamstrings.
Bars
Description: Holding the handles (one in each hand), lower and raise your body. It is important to maintain good form to avoid any shoulder injuries.
This is a great alternative to the head-down bench press, but the parallel bars exercises require more strength. Therefore, although it is generally not recommended for beginners, it does not prevent it from being easier to perform.
When you do push-ups, it will seem like your triceps are doing all the work and all the stress is on them. However, it is very important to focus on the pectoral muscles too.
You should feel a stretch as you push up, then a contraction as you lift your body. Always perform this exercise slowly unless you are a professional athlete. Finally, avoid doing the exercises if you have injured your elbow or shoulder.
Muscles used: Shoulders, triceps, lower chest. Push-ups can be performed with or without weights, keeping your body upright.
Smith machine
Description: A machine that helps with barbell squats. Think of it like a squat rack where you don't have anyone to help you perform the exercise. A very good machine for practicing squats. If you have injured your back, then you should use a Smith machine to strengthen it.
Pro Tips: There are many exercises you can do on a Smith machine that may seem the same as other machines. But remember that when working with it you can perform many of the above-mentioned exercises.
The machine helps you by keeping the selected weight constant so you can pick it up from any position.
The main advantage of the simulator is that you can train in the gym on your own when you don’t have anyone to back you up, but you want to be safe; simply turn and lock the bar. It is ideal for squats on your own due to the balance provided by the machine.
One of the advantages of the machine can also be a disadvantage if you are not careful. It provides balance, which may make you want to lock your elbows when lifting the barbell. Try to avoid this.
Muscles used: When working with the machine, all muscle groups can be used. One of the most popular exercises is the standing press (military press), shown below. Focuses on training the shoulders, triceps and trapezius.
Biceps bench (Scott bench)
Description: When sitting, the bench helps to isolate and train the biceps. An ideal machine for beginners to start training biceps by using a lighter barbell and moving it up and down, or lowering the weight.
Pro Tip: Sit on a bench, place your armpits at the top of the machine, and rest your biceps on the pad. Follow this technique regardless of the exercise you are performing.
Contrary to popular belief, this exercise is not excellent at building biceps peaks. But it prevents you from “cheating” when training and ensures precise muscle contraction.
Do not extend your arm too far, as this may cause injury. Also, do not move your body when lowering the weight. The most important thing is not to use too much weight and do not combine this with excessive lowering of the barbell or dumbbell.
Muscles used: Biceps, shoulders, forearms.
Abdominal trainer
Description: Designed for the press. Similar to a hyperextension machine. It is important to practice and maintain good form with this machine. Especially if you decide to train with additional weight.
Pro Tip: Doing this exercise forces your hips to flex, which engages the muscles that work in that area, particularly the lower back and anterior quadriceps.
So, it's not as specific as just doing abs, so make sure you feel the muscles because more than one muscle group needs to be engaged when doing the exercise.
A few types of squats to try: crunch, weighted, incline, upright.
Muscles used: Abdominals (rectus abdominis). Also internal and external abdominal muscles, lumbar, quadriceps, transverse abdominal (pyramidal) muscles.
Leg press platform
Description: The main simulator for training legs. Lying on your back, lift the platform up without straightening your joints.
Pro Tip: This machine is just as good as a squat machine because it strengthens and develops your muscles, but it is also good for protecting your back by holding it in a certain position.
The most common mistakes made when working with a machine: lifting the hips while reducing weight. It is also recommended to avoid locking your knees while your legs are fully extended.
Incomplete and/or exaggerated movement will also not result in an effective workout. Finally, avoid using too much or too little weight, and be sure to lift the platform evenly with both feet.
Muscles used: Quadriceps, gluteus maximus, hip adductors, hamstrings.
Exercise machine for HAKK squats
Description: Combines a leg press machine and a squat machine. Another good exercise machine to use on leg day.
Pro Tip: Common mistakes made when using the machine: squatting too low with a heavy load, which is called a deep squat.
Another mistake is fixing the knees when lifting the weight up. This is dangerous because you are putting weight on the ligaments instead of the muscles in your legs. In addition to this, if you push unevenly, it will also result in poor form.
The gluteal muscles are the longest and strongest in our body, so you need to use really heavy weights to develop them. Interestingly enough they are not used when walking, check if in doubt!
Muscles Used: Glutes, quadriceps, adductor magnus, hamstrings, lower back and spine.
Calf trainer
Description: Lift the weight up through your feet by pushing out using your toes. There are different types of exercise machines, but the one pictured above is the most common.
Pro Tip: Proper execution involves sitting with your knees bent at right angles on your toes on a footrest. Your heels should be free during exercise.
Raise your heels as high as possible, pressing down on the pillows as much as possible. Once you reach maximum height, hold for a few seconds and then slowly return to the starting position. Also remember to breathe naturally while doing the exercise.
Don't jump without keeping the weight under control, and avoid lifting one leg when finishing a set. Remove the weight first, then the legs.
Target muscles: Mainly calves. Secondary muscles include: peroneus longus and brevis, gastrocnemius, tibialis and plantaris.
Exercise machine for abducting and abducting legs
Description: Open and close your legs, pushing the resistance of the weight outward. The most popular leg trainer among women, ideal for training legs and buttocks.
Pro Tips: This is a very specific exercise for the hip adductors, partly for the adductors magnus. The simulator is good for both beginners and professionals.
To avoid injury, make sure you have warmed up well before using the machine.
Never rush and perform the exercise slowly, as making sudden movements can damage the muscles.
Once you've warmed up, avoid these mistakes when working with the machine: working with insufficient weight, spreading your legs too wide, doing the exercise too quickly.
Working muscles: Thigh adductors, mainly. Secondary muscles: gluteus maximus, pectineus, gracilis, quadratus femoris, obturator externus, iliopsoas, hamstrings.
Butterfly trainer for babies
Description: This type of exercise machine is designed for isolation exercises and chest training. A favorite for beginner bodybuilders because it has a unique movement that is fun to perform.
Pro Tip: To properly use the machine, sit with your elbows back at a 90-degree angle at mid-chest level. Then bring your hands together in front of your face.
Inhale as you bring your arms together, as far as you are flexible (but be careful when working with heavy weights), exhale as you open your arms.
Common mistakes include moving too little or too much. Small ones reduce the effect of exercise, while large ones can lead to injury. Do not separate your elbows from the planks.
Target muscle groups: Pectorals (pectorals) and shoulders (deltoids).
Kettlebells
Description: Kettlebells have become very popular in the fitness world, and there are many exercises you can do with kettlebells. Fitness enthusiasts use them for strength or cardio training. Watch a video about different ways to use kettlebells.
Working muscles: Many muscle groups. Depends on the exercise you choose.
Crossfit ball
Description: Combine with crouching, throwing and catching it. Repeat over and over again. Ideal for those who are focused or want to incorporate cardio and aerobic exercise into their routine.
Working muscles: Legs, core muscles, pectoral muscles, shoulders, abs.
Foam roller
Description: Ideal exercise machine for relieving muscle pain, sprains and increasing flexibility. The best way to use a foam roller is to incorporate it into your routine, this will reduce stress on your body and help with circulation.
Target muscles: All. But you can also choose between muscle groups.
Fitball
Description: The most versatile tool for fitness enthusiasts. There are many exercises for working with the ball. A great way to use the machine is for injury recovery, stretching, and balance. Typically, fitness enthusiasts have such a ball in their home gyms, or simply use it at home at any appropriate time.
Target muscles: All muscle groups can be used when working with a fitball.
Leg extension and flexion
Different machines are used to train the front and back of the thigh. Thus, one of the popular professional leg extension machines is the Seated Leg Curling from the Sec series.
It is convenient and effective to use due to:
- wide seat with adjustable backrest,
- palm rests,
- a cam that ensures natural movement of the load;
- elastic rollers with a soft surface.
Another model from Panatta - Leg Curling - is designed to strengthen and ensure growth of the muscle group of the posterior thigh. It is equipped with a two-part bench, which ensures that the muscles are worked at the desired angle. The ergonomic handle helps the athlete stabilize the body throughout the exercise.
Reviews
Reviews about exercise machines for legs and buttocks:
Alexandrova Anastasia
Nutrition and healthy lifestyle specialist and author of myfitnesblog.com. For many years, she has successfully helped women and men lose weight and maintain a beautiful figure.
Calf training machines
The calf muscles are trained in a sitting or standing position. Thus, in the Calf Machine model from the Fit Evo series, the lower leg and calves are trained while standing: by extending the ankle and lifting the body. It involves training both one and both legs at the same time. Soft rollers do not injure your shoulders. The load is adjusted using a load stack.
The presence of all types of equipment in the gym guarantees the interest of visitors who are interested in a good, high-quality lower body workout.
Tags: Gym equipment / professional strength training equipment / block weight training equipment / abdominal exercise equipment / professional cardio equipment / treadmills for fitness clubs / professional elliptical trainers / multifunctional strength training equipment
Contraindications to classes
There are a number of contraindications, in the presence of which it is better to choose some other method of losing excess weight:
- oncological diseases;
- dilation of veins with varicose veins;
- diseases of the kidneys, liver, blood and cardiovascular system;
- period of bearing a child;
- diseases of the genitourinary system;
- ailments related to bones and joints.
Varicose veins are a contraindication to the use of exercise equipment
Recommendations
Doctors recommend choosing exercise equipment that:
- Swimming for arthrosis of the knee joint
- They do not take up much space in the apartment.
- Suitable for age and weight parameters.
- They are of high quality (the product may be expensive, but it is durable).
- They are purchased for their intended purpose and are constantly used, rather than collecting dust in the corner.
- Used in combination with other treatment methods.
People who buy exercise equipment, for the most part, at first are not overjoyed with their purchases, and then, passing by, they begin to quietly hate them, because in connection with them an association arises: training is pain. We must understand that at first this is inevitable. "Patience and a little effort".
After a few months of exercise, the patient will be surprised to find that the pain in the knee has disappeared, the extra pounds have disappeared, and the legs have acquired a beautiful relief.
If you want to get more information and similar exercises for the spine and joints from Alexandra Bonina, check out the materials on the links below.
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Exercises to do at home
There are a number of exercises that are not at all difficult to perform at home , but with their help you can perfectly shape your figure, give it an attractive appearance and reduce body fat:
- To perform this action you need a hula hoop. Place your feet at a distance of 20 centimeters from the wall, turning your back to it, and, pressing your lower back to it, do not lift it until completion. Take the hoop vertically, while spreading your palms as wide as possible. Lean forward and stretch your hands with the hoop as far as possible, keeping your lumbar region in place. Repeat about 15 times.
- The starting position is the same as in the previous version. You need to raise your hands, in which the hoop is located, as high as possible and raise your leg, bending it at the knee and pulling your toe forward. At the same time, lower and bend your arms, touching your knee with the hula hoop at the highest point of the lift. Repeat 20 times for each leg.
- You will need a disk to rotate on, which you need to stand on with your knees slightly bent. Also bend your arms and spread them in different directions parallel to the floor. Begin rotational movements, leaving the body motionless.
- Place chairs with high backs on the sides of the disk so that the seats face the walls. Hold onto the chairs with your hands, turning on the disk in different directions, while the upper part of the body should move opposite to the lower, that is, if the arms move to the right, then the legs should turn to the left. After trial movements, do the same, but without relying on chairs.
