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- Types of simulators
The most popular types of exercise equipment
- For hands
- For deltas
- For the chest
- For the back
- For hips
- For the buttocks
- For the lower leg
- For the neck
- Universal
Before you find out what types of exercise equipment are in the gym, look at the photos, their purpose and name, and also understand how to use them, it is important to take into account the fact that its future visitors are people with different needs and goals. For example, representatives of the fair half most often want to get rid of extra pounds, improve their figure, and strengthen muscles. Men usually pursue other goals: they strive to increase muscle mass, work out its shape, and achieve definition.
Some visitors go to the gym simply to improve their health, improve the functioning of their cardiovascular system, or recover from an injury. It makes sense that different strength training equipment will be needed to achieve different goals. Therefore, in such a sports environment, the principle of zoning has been adopted, which allows taking into account the preferences of clients.
Tips for choosing
The best exercise machines in terms of price-quality ratio will be recommended by consultants at sports equipment retail outlets, but as for efficiency, the equipment is selected individually for each person, in accordance with his goals and wishes. The ideal solution for girls would be rowing machines or inversion tables, since such a load and exercise features are most optimal for the female body and health. Men are better off choosing power stations with more functions. With such equipment for the back and spine, you can work on the relief of other parts of the body.
When choosing, it is important to consider the following criteria:
- location of the training (at home or in the gym);
- athlete's level of training;
- presence of contraindications for health reasons.
A good solution for the home (even if there is not enough space in the apartment) would be a vertical stand. When used correctly, you can exercise no less effectively than in a fitness club. No less practical is hyperextension, which is also mobile and suitable for people of any gender.
Rowing machines are ideal for women's workouts
Men should pay attention to multifunctional strength complexes
Inversion table – simulator for spinal therapy
Under the influence of gravity, the human spinal column experiences heavy loads.
Carrying heavy loads, which everyone encounters to one degree or another in everyday life, a sedentary lifestyle, as well as strength sports activities further increase compression of the intervertebral discs. Any person, regardless of his physical characteristics, needs to be unloaded for the proper functioning of the spine. Partially this decompression occurs during sleep, but it is not always possible to properly stretch and relieve tension in the spinal column. All this leads to discomfort in the spinal region and various diseases.
One of the ways to effectively unload the spine is to exercise on an inversion table - a special simulator for decompressing the spinal column, reducing pain in the back and improving the general condition of the body. Such equipment is designed for both home use and gym training.
Modern models of inversion tables allow you to exercise at any angle, up to a vertical position with your head down. Soft and ergonomic fastenings securely and carefully fix the lower leg, ensuring complete safety of exercise.
Despite the presence of electrically driven simulators, the overwhelming percentage of models are still mechanical structures. In terms of therapeutic qualities, they are in no way inferior to their high-tech counterparts, but are several times cheaper. A slight movement of your hands is enough for such a table to begin to rotate around its axis. The projectile quickly and gently takes on the optimal angle of inclination, while providing the ability to swing for more effective stretching and decompression of the spine.
Operating principle of an inversion table
Inversion therapy is aimed at restoring the correct shape of the spine, stretching the intervertebral discs, relieving excess stress and improving the flow of nutrients to the spinal column. When the body is tilted or completely inverted, the spine is stretched by gravity. As a result, pressure on discs and nerve endings is reduced. The flow of nutrients to the spinal tissues improves, they are better renewed and restored. Inversion therapy effectively relieves spasms and tension, eliminates back pain and straightens posture.
Therapeutic potential of inversion trainers
Inversion therapy is indicated for everyone who leads a sedentary and sedentary lifestyle, strength athletes, as well as people suffering from back pain and recovering from injuries.
In the last two cases, consultation with a specialized doctor before training on such a simulator is mandatory. Inversion therapy helps maintain the integrity of the spinal discs, stimulates blood circulation, strengthens ligaments, relieves back tension and improves posture. Exercises on the simulator act as an effective prevention of such ailments as varicose veins, intervertebral hernias, and joint problems.
Despite the significance of the therapeutic effect, it is better to start using such a simulator after consulting a doctor. Contraindications to the use of an inversion table are diseases such as glaucoma, high blood pressure, arrhythmia, ventral hernias, spinal instability and previous injuries, inflammatory syndromes, individual intolerance to traction and a number of other problems.
How to use the simulator: useful tips
Start training on an inversion table, setting the minimum angle of inclination, taking a position so that your head is slightly lower than your legs.
Sudden turns can lead to dizziness and headaches, which will spoil the impressions of your first acquaintance with the simulator. As you get used to the new sensations from the vertical position, you can gradually increase the angle of inclination, doing this in stages over several days. Take a good look at the design of the projectile, especially the locking systems and angle stops. Check their serviceability before each lesson. It is also recommended to increase the frequency and duration of classes gradually. Ideally, a training regimen on such a simulator should be prescribed by a doctor or sports trainer. If you do not experience serious back problems and are training on your own, you should not use the table more than three times a day; the total hanging time should not exceed 1 hour per day.
In the initial stages, it is recommended to spend up to 5 minutes on the simulator, one to three times a day, even if you do not experience any discomfort. Try to listen to your body as carefully as possible: the slightest pain in the back or “shooting” in the legs is a reason to stop the session. Exercises on an inversion table must be carried out in loose sportswear and sneakers with laces, which will eliminate the risk of the shoe falling off and the foot slipping out of the fixation system.
For more effective stretching and improved stimulation of blood circulation, you can gently sway while in an inverted position, make rotational movements with your body, or pump your abs. But if you have back problems, it is better to consult a doctor before starting such exercises. To increase the stretch, you can place additional weight on your body, such as pressing a barbell plate to your chest or holding dumbbells in your hands. But even healthy people should not resort to this technique without precise instructions from a specialist.
Making your own simulator
Finding an Evminov board in a regular sports store will probably be difficult, but you can get information about where to buy a similar back exercise machine quite quickly.
The Internet will help. In addition, in addition to the read characteristics, there are video materials that clearly show how to conduct classes.
A small snag occurs when viewing the price. The approximate cost of the simulator is about 8,000 rubles. It is often made to order, but its price may even increase. This is not available to everyone.
On the other hand, the design seems so simple that it becomes a pity to pay such a sum. Fortunately, you can construct a back exercise machine with your own hands, similar to a “board,” without any problems if you have access to some working tools.
The board is designed based on the parameters of individual sizes. It is recommended to use natural and high-quality materials for assembly. This will make the simulator comfortable and safe during training.
Self-assembly of the simulator will require the following basic materials and additional components:
- Wide, smooth, polished board with dimensions: 240*26*2.5 cm.
- Retaining element of the mechanism. For this, a round pipe with a diameter of 25 cm and a length of 60 cm is used. It is divided into 2 equal pieces and rigidly welded to the handles for the holder.
- You can get a length limiter at home. This role could well be played by some suitable old thing. For example, you can use an old ironing board. If such a board is not in the house, you will need natural materials and carpentry tools.
- The board itself is wrapped in natural material so that it does not slip and you can comfortably practice on it.
To make installation work easy, you will first need to draw a drawing of a back exercise machine.
Draw out all the necessary details, mark the dimensions. Work on the drawing goes much faster, since all the little things are taken into account.
Pros and cons of training
It is necessary to train your back in several cases. The first is prevention and maintenance of general muscle tone. Using the exercise machine, you can pump up your muscles and strengthen your muscle corset, improve your posture, and normalize blood circulation. The second case is treatment or relief of symptoms of spinal disease, as well as recovery from injuries. This type of exercise will be aimed at relieving back pain, tension and muscle spasms.
With constant use of the back muscle simulator, the effect will be definitely positive. This is a real opportunity to prevent problems with the spine, build muscle (of course, subject to proper nutrition and a healthy lifestyle), return to tone after a long break in physical activity, and also develop good endurance. However, such training also has disadvantages. Firstly, you need to work out with professional equipment only under the supervision of a specialist, and, therefore, you need to pay for the services of a personal trainer. Secondly, when training on your own, there is a high probability of making a mistake and getting injured.
Of course, it is not necessary to use a professional stationary exercise machine. You can always purchase a home portable version of equipment that will not take up much space and will be quite affordable. Such solutions may be recommended by a doctor in the following cases:
- the presence of symptoms of spinal disease in the initial stages;
- relieving pain in the back and lower back;
- relieving muscle tension, eliminating spasms.
Without consulting a doctor, you cannot select a back exercise machine and start exercising at home. Otherwise, there is a risk of aggravating the situation, harming your health.
It is impossible not to mention contraindications. In particular, those who have diseases of the cardiovascular system should refrain from such activities. In addition, the use of a simulator for the back, spine and some other parts of the body is contraindicated for people with glaucoma, arrhythmia, or a hernia.
Back trainers are used to pump and maintain overall muscle tone
They are also used for rehabilitation after injuries
With regular exercise, you can get rid of back pain, tension and muscle spasms, and eliminate problems with the spine
