Types of exercise equipment and how to use them. No problem.

Going to the gym is always fraught with anxiety, especially if this event is planned for the first time.
Huge iron units seem so complex that studying them and starting classes is a question that is postponed until later on a subconscious level. Studying the names of the equipment in the gym with pictures is the first step to overcome all fears and feel prepared. All gyms can be divided into zones corresponding to the types of load:

1. cardio (the main goal is to lose weight and awaken the body’s endurance reserves)
2. strength (exercise machines help build muscles, create tone and gain weight).

In order for women and men who have crossed the threshold of the gym for the first time to gain self-confidence and make a minimum of mistakes, it is worth taking a mini-tour of the equipment. It is conventionally divided into several categories:

• exercise machines - this includes all devices that purposefully affect certain muscle groups, which also includes working with weights;
• fitness equipment - hoops, sets of dumbbells of different weights, balls, steppers and other female assistants in the pursuit of slimness;
• power sports equipment - barbells, bars and weights.

Main types of simulators

Each gym that is popular among visitors has several types of exercise equipment. This helps you get the most out of one exercise and not look for other options that enhance the effect.

Simulators are divided into the following types:

• cardio equipment (orbitracks, treadmills and other machines that increase endurance);
• lever - their design includes free weights, which can be adjusted at your own discretion (or using the advice of an experienced instructor);
• block - the weight is built-in, there is a movable pin that helps to adjust it;
• simulators in which the main driving force is the weight of the athlete;
• power frames (the second name is “registered”, as a rule, they have their own name).

Exercise bike

It has a positive effect on strengthening the cardiovascular system, is indispensable for the legs, forms attractive relief of the calves and thighs, and strengthens the gluteal muscles. Modern models are equipped with a display that displays pace, speed, and various individual indicators.

Treadmill

An effective way to lose extra pounds and speed up your metabolism. Excess calories are burned faster, the degree of load depends on the angle of the torso. The athlete independently regulates the speed of movement. One of the simplest exercise machines, every woman intuitively understands how to use them.

Elliptical trainers

This type of equipment in the gym can be classified as universal; they perform two types of exercises - for a stepper and a treadmill. Strengthens ligaments and muscles. During classes, the muscle fibers of the legs and buttocks are simultaneously used. The load on the knee joint is minimal; the presence of handles allows you to pump up your arms, form beautiful shoulders and strengthen the pectoral muscles. Can be equipped with a display.

Stepper

An effective exercise machine for the buttocks and leg muscles. The athlete chooses his own pace. Depending on the model, you can adjust the load for each pedal separately; in other cases, the pedals are connected into one system. The name of the equipment in the gym, a video demonstration of which is located below, will help you decide on its type at first glance at the new unit.

Rowing machine

Allows you to quickly form a beautiful shoulder girdle and arms; regular exercises have a positive effect on the respiratory system. During the exercises, the legs are used, the minimal load on the ankle allows you to increase the intensity of the exercise. A good exercise machine for the abs and maintaining the tone of the pectoral muscles.

Traction

Women's exercise machine, the purpose of which is to work out the biceps. An ideal option for girls who prefer to train long and hard. The simulators belong to the category of complex ones, they are called so, reflecting the essence of the exercise. The package includes several sets of weights to adjust the load.

Extension bench

The main areas that are worked are the back and legs. The photo shows the female version of the simulator, which is not difficult to use. You can do various modifications of exercises on it, having previously agreed on the load with the trainer. A woman can start with a more gentle program, gradually increasing the load.

Climber

An interesting and new model of exercise equipment, the main goal of which is to train all muscles (abs, arms, legs). The activity resembles an imitation of rock climbing and is not suitable for beginners. Beginning climber training (in English CLIMBER) requires athletes to have endurance and remarkable physical fitness.

Rider

A sports device shaped like scissors. Designed to strengthen muscle tone and reduce weight. Ideal option for women. “Rider” works all muscle groups, working the abs, shoulder girdle, legs and arms. The simulator is equipped with a display that makes it easy to track your pace, calories burned, and the number of repetitions per minute.

roman chair

This name for exercise equipment in the gym combines several types of devices, the main function of which is to fix the legs while pumping up the abs. The athlete assumes a sitting position, the load on the joints is reduced. The rectus abdominis and oblique muscles are well worked. There is such a machine in every gym; men and women can exercise on it, regardless of their level of physical fitness.

Butterfly trainer

The main purpose is to train the pectoral muscles. Bench with a high back (back support) and two moving parts for the right and left hands. Smoothly bringing your arms in and out to the sides in just a few months of regular training can form a beautiful high chest, working with muscles that are quite difficult to get close to. Exercise machines come in various modifications, but the working mechanism is identical for all models.

Scott's Shop

Another name for this device is a biceps bench. Thanks to a sitting, fixed position, you can achieve isolation and maximum development of the biceps. To work, you need to sit on a bench, rest your biceps on the pillow and begin to lift the lever up and down. This device is not a panacea, but it will not allow you to cheat when making an approach.

You should not stretch your arms too far, as this can cause injury. When lowering the barbell, you do not need to move your body. And the most important rule is that you should not lower the lever too much, especially if you are using a lot of weight.

Strength training for legs – slim and graceful

The muscle corset is maintained by the tone of different muscle groups, in particular those located in the lower extremities. The depth of their occurrence is quite large, so large scales and an average number of repetitions are recommended for working them out.

Hackenschmidt simulator

During classes, the gluteal, semitendinosus, and quadriceps muscles are used, with a mediocre effect on the calf muscles.

Platform trainer

Used to work all leg muscles. Preferable for those who have back problems. When performing exercises of varying intensity, this part of the body is not involved.

Seated knee extension

The main feature of the simulator is the unloading of the knees, which helps protect the joint from overload.

C bending legs at the knees while lying down

A similar effect on the leg muscles, only the athlete’s position changes.

Calf trainers

They help train the calf fibers, giving them strength and shaping the relief of the legs.

Dumbbells of different weights

Very popular equipment. Dumbbells can be of different weights, but their design always remains the same - it is a kind of handle with weights on both sides. Their use is included in any good training program. A huge advantage of dumbbells is that they are inexpensive, you can buy them for home, but with the right approach, the results from your workouts will be impressive.

There are a lot of exercises with dumbbells. With their help you can train different muscle groups. You can watch a video with exercises and choose the most suitable options for yourself.

Sculpted biceps and triceps

Two-thirds of the surface of the arm is triceps. To pump it up, you need to pay attention to free weights, pick up the barbell more often and do more approaches. The best helpers will be:

1. Block frame
2. Scott's bench
3. Bars. The biceps brachii muscle will help a man look impressive, and women with an excessively narrow upper body will gain beautiful shape.
4. Biceps machine

Hyperextension design

You need to sit on the machine face down, at an angle and move your upper body up and down. Hyperextension is often done while holding a plate on the chest to increase the effectiveness of the exercise, but this must be done carefully.

You should not raise your torso too high, and you should also avoid jumping. While raising and lowering the body, you should not turn; you should maintain a fixed position of the pelvis and legs. Hyperextension will allow you to work your back and buttocks. The advantage of this exercise is that it is quite simple; beginners will not have any problems mastering it.

Exercise machines for the back, shoulders and trapezius

The largest muscle layer, consisting of several subgroups, is the back. It is possible to pump it up correctly only if you choose the right exercise equipment. Among the spectacular traction units are:

1. T-neck design
2. Block simulator
3. Extension bench

   
   Training the three deltoid muscles (triceps) will only be effective if each of them is thoroughly worked out separately. Among the simulators are:

4. Regular kettlebells (or properly weighted dumbbells)
5. Deltoid butterfly

Types of simulators[edit | edit code]

In general, all equipment in the halls can be divided into several types:

• Equipment (sets, designs) for fitness classes (slim figure). For example: step platforms, hoops, dumbbells, gymnastic rollers, balls, fitball. Mainly intended for women, because... do not involve working with heavy weight;
• Exercise equipment. Devices whose operation involves working with weights;
• Strength equipment (plates, barbells, bars).

• Step platform
• Dumbbells

Pectoral muscles: how to achieve maximum effect

Beautiful and toned breasts become the key to attention from the opposite sex. If her form does not cause delight in a woman, you should not immediately “sin” against nature, genes and sit idly by.

Working out the pectoral muscles is a guarantee that in a few years the chest will be toned (if, of course, you exercise correctly and regularly). Popular exercise equipment for developing pectoral muscles:

1. Hammer trainer
2. Crossover

It is not difficult to exercise with them, the main thing is to follow the rules and recommendations of the instructor so as not to overload the fibers, giving them excessive tone.

The names of the equipment in the gym are the same; when discussing the training program with the instructor, the athlete and his mentor will easily find a common language.

Use this guide to master sports equipment

The good thing is that once you learn all the names and types of exercise equipment, you will be relieved of the initial shock and intimidation. The more you learn, the less fear you have of choosing the wrong exercise machine or being a laughing stock.

This guide will help you become well versed in the machines and you will be equipped with knowledge about the most popular equipment and the workouts that go with it. With its help, you will also be prepared to even build your own gym if you rent or own a house with spacious rooms.

Problems

Under its own weight

1. Not suitable for weight gain, they provide insufficient load during exercise.
2. If there are no regulators, they are not suitable for tall or short people.
3. Requires endurance and flexibility.

Weight loaded

1. They cause harm if movements and loads are performed incorrectly: they stretch ligaments and muscles.
2. Most injuries can be caused by dropping equipment on your feet.
3. Unable to coordinate the user's movements during an activity.

With built-in weight

1. They are expensive, the price range is significantly above average.
2. They take up a lot of space (even non-professional home equipment).

With hydraulic system

1. They break down without regular maintenance.
2. They cost more than models with built-in weight.
3. Not suitable for strength training for rapid weight gain.

A common problem for all types of exercise machines is the load that the device gives during exercise. Full results are obtained only when using professional-class devices.

Home models are simple, the design is lightweight, which is why they wear out faster. Pay attention to semi-professional products for exercise outside the fitness club.

What to choose for weight loss

The list of equipment that is suitable for weight loss is extensive, and its list is not limited to what is mentioned above.

If you work out in a fitness club, then the best exercise equipment for weight loss is there almost in full. And it is recommended to use all the variety.

Focusing on only one would be a mistake, since the human body quickly adapts to the same type of loads and exercises.

It takes 2-3 weeks to get used to the movement. This means that after this time the body will perform it more economically, that is, spend less energy on the same action.

This rule applies primarily to cardio.

Remember your first runs after a long break, when running for 15-20 minutes was difficult. But after a month of regular classes, 1 hour is no longer such a difficult task.

Reducing fatigue when doing cardio is an indirect sign of adaptation. At the same time, energy consumption is significantly reduced.

In sports, there are many schemes and techniques to slow down the adaptation to stress. And one of the effective ones is a regular change of aerobic exercises.

For example, walking is used for 2-3 weeks, then orbitrack, running, rowing. You can add any cardio equipment to the list.

This regimen helps maintain fat burning at a constantly high level, without addiction.

Strength training machines are also used for the same purpose .

The amount of exercise here is much greater than aerobic. And another mechanism of energy supply (without the participation of oxygen) provokes additional energy consumption during and after training.

When choosing home equipment, a combination of factors is taken into account. For example, health status, free space in the apartment for classes, financial component.

Preference is given to cardio equipment, as exercise on them helps you burn more calories.

As a rule, the most effective and suitable for exercising at home are a treadmill or orbitrack.

For example, some treadmills are designed with only a running belt that can be easily hidden under a bed or behind a door.

If there is not enough space in the apartment or a person has health contraindications, an exercise bike will do.

As for compact equipment, the palm belongs to the fitball. It is suitable even for people with spinal diseases; it helps develop stabilizer muscles and pump up all major muscle groups.

Such equipment takes up little space and is inexpensive.

Another option is a gymnastic roller. However, the list of exercises with his participation is small.

In addition, it has a number of contraindications for use - diseases of the spine, elbow and shoulder joints.

Guarantee

When purchasing a simulator, a warranty card is issued, in which the conditions are individually specified.

Standard Buyer Obligations:

• using the device for its intended purpose;
• absence of mechanical damage not related to malfunction of the equipment itself;
• preservation of documents that confirm the purchase and the seller’s warranty obligations;
• preservation of original product packaging.

There are two types of warranty for exercise equipment: full replacement and repair under the seller's warranty. The alternative is to return and purchase other equipment for the same amount.

Detailed conditions are spelled out differently in each agreement; read the rules before purchasing the device.

Press platform

The press device, which can also be called the Legg press, is an excellent simulator for working the legs. It's very easy to work with. You need to lie on your back, rest your feet on the platform and begin to lift it without straightening your knees completely. The equipment is suitable for people with an injured back, as it is in a safe, fixed position.

A common mistake when working with the device is lifting the pelvis while losing weight. Under no circumstances should you fully straighten your knees when lifting weights. It is necessary to select a suitable load; the weight should not be insufficient or excessively large. In addition, it is important to ensure that lifting the platform occurs evenly with both limbs. When performing the approach, the gluteus maximus and quadriceps muscles work especially well.

Exploitation

1. Use exercise equipment for its intended purpose. Do not perform basic exercises with pieces of equipment that are not designed for this purpose.
2. Train your muscles in isolation, with each group having its own subtype of equipment.
3. You cannot overload the device with more weight than it can withstand; take into account your own and the weight of additional projectiles.
4. Follow safety precautions when working with loose loads. Securely secure the projectiles to the rack.
5. Before starting the lesson, check the functionality of the device: the integrity of the cable and bearings, and the angle inclination fasteners.
6. To ensure correct operation of the equipment, a professional fitness trainer is hired to teach you how to perform the exercises correctly.

Which is better

For home use

Optimal model:

• medium size;
• human weight 121-150 kg;
• key fob load up to 150 kg;
• of steel;
• with additional regulators and attachments;
• allows you to perform basic exercises for the whole body.

Semi-professional exercise equipment (for the fitness room)

• multifunctional, combined fitness stations;
• maximum weight of a person – 121-200kg;
• maximum weight of additional shells – 150 kg;
• equipped with adjustable seat heights and handles.

Professional strength training equipment

• aimed at training a specific group or muscle;
• suitable for training two or more people;
• can withstand the weight of athletes heavier than 150 kg;
• additional load – more than 500 kg;
• equipped with protective attachments;
• adjustable for weight and height;
• It is possible to insert additional blocks or projectiles.

In comparison between devices with different operating principles, we can distinguish those loaded under their own and built-in weight.

Professional athletes combine all three types to achieve muscle development throughout the body, including hard-to-reach deep areas.

Hydraulic devices today have been replaced by electrically driven exercise machines, which are often used not for strength training, but for cardio training, along with exercise bikes and ellipsoids.

Malfunctions

• A typical malfunction of a strength training machine is wear and tear on additional parts and accessories such as seat upholstery, cables and handles. Replacement is carried out at home or at a service center, it depends on the dimensions and weight of the equipment.
• The second typical problem is the breakdown of regulators and mechanisms. Bearings often need to be lubricated or replaced. For such repairs, it is possible for a technician to visit or partial replacement of spare parts with dismantling.
• A more serious problem, which is rarely corrected by repair, is the failure of the underlying steel structure due to improper operation of the equipment or a manufacturing defect. In this case, the conditions for replacement and repair are decided by the technician individually.

To prevent malfunctions, it is recommended to work out with a fitness trainer, who will instruct you on the technique of performing each exercise separately.