The best fitness equipment. No time to go to the gym? Choosing an exercise machine for your home. For slimming legs

We present to your attention the top list of the most popular exercise equipment in the gym. Read a little about the “heroes” of the top and the reasons for their popularity in our article.

10th place

In 10th place is a stepper - a cardio exercise machine that provides stress on the muscles of the legs and buttocks. This simulator, which simulates climbing stairs, is most popular among the female audience. Because, unlike weight training machines, it helps make your legs slim and toned without increasing muscle mass.

9th place

The rowing machine is a universal cardio machine that allows you to achieve tangible results in losing weight. During training on this simulator, all major muscle groups are simultaneously stressed, which contributes to the harmonious development of the body. This is one of the few exercise machines that, thanks to one exercise, affects most of the muscles in our body. Despite the high productivity of training on a rowing machine, some still avoid it, fearing that it is very difficult to exercise on it. Therefore, strictly speaking, ninth place.

8th place

Eighth place in the popularity ranking goes to the crossover. This strength machine allows you to train the muscles of the chest, shoulder girdle, back and abs. In this case, the load is distributed only to the muscles we need, the rest remain unused. This simulator is relevant not only for professional athletes and bodybuilders, but also for those who want to correct their figure.

7th place

Smith's car. This simple design exercise machine, which is a bench with two racks along which weights are moved, is very popular among bodybuilders and bodybuilders. The secret of his success is safety and good performance. The Smith machine not only pumps up muscles, but increases their mass. The results of the training are visible very quickly, which, of course, attracts many.

6th place

In 6th place in our ranking is the leg press machine. It is quite popular among both men and women. The secret of its success is simple - it is one of the few strength training machines that allows you to work out and seriously pump up your leg muscles.

5th place

In fifth place is the orbitrek (elliptical trainer). And its popularity is well deserved, because it really is the most effective way of cardio training. An elliptical trainer, like no other, allows you to tone the muscles of your entire body. Orbitrek is especially popular among women because it has a good effect on the muscles of the thighs and buttocks. Plus, the pectoral muscles are worked, as well as the muscles of the arms and shoulders. The popularity of this simulator is also explained by the fact that it does not affect the joints and spine, which means it allows you to exercise as comfortably as possible.

4th place

Pull from the upper block. Not all men can do pull-ups these days. What can we say about girls? Therefore, lat pulldowns (simulating pull-ups) are an indispensable exercise machine and are found in almost every gym. In addition, exercises on such a simulator are quite simple and are suitable even for complete beginners. That's why he gained such fame in the gyms.

3rd place

The top three most popular exercise machines opens with the good old exercise bike. Yes, he least often stands idle in splendid isolation in fitness rooms. There are reasons for this: the exercise bike is extremely easy to use, is suitable for people of any physical fitness and provides significant assistance in maintaining external shape.

2nd place

In 2nd place, as they say, is the classic of the genre - the treadmill! Simplicity and efficiency are what make the treadmill one of the most popular exercise machines of all time. Running or walking is the most familiar activity for us that we encounter every day. This is what we can and do. That's why it's easy and comfortable for us to exercise on a treadmill. In addition, running at a speed of 8 km/h for 30 minutes will allow us to burn 300 calories, and there is no need to talk about the beneficial effect of such training on the cardiovascular system of our body.

1 place

Hyperextension (bending over a goat). This simulator is truly irreplaceable. And woe to the hall that does not have this simple device. Beginners who train on their own often ignore hyperextension. But almost all coaches force their players to train on it almost every training session. This is understandable. No exercise is as effective and safe for the back. All exercises that strengthen the back are, in one way or another, related to axial load. And only bending over a sawhorse does not load your lower back and has virtually no contraindications.

As you can see, the top three of our rating includes two cardio machines. And this is actually true, because the vast majority of people still come to the gym to lose weight or maintain their physical shape. But strength machines are more popular among professional bodybuilders and serious athletes, of whom there are fewer. Therefore, they are given more modest places in our ranking. Free weights, with all their diversity, capabilities and accessibility, so far nothing can push them off the first step of the pedestal.

You can talk endlessly about the benefits of playing sports, going to the gym or jogging. Talking won't make you healthier. Most city dwellers are like squirrels in the endless cycle of work and home. Unless you have time on a weekend, and even then it’s unlikely. There are more important things to do :) But something needs to be done. Can't go to the gym? Let's do a gym at home. A kind of personal gym.

But a lot of problems and questions will immediately arise? How, what, how much and why :) First of all, you have to decide which exercise machine to choose for your home. And you won’t have to stand in a sweaty line and think about how to buy a subscription. In general, a personal gym will solve a bunch of big and small problems. Including, it will help maintain and improve health. So today we will figure out how to organize it all.

The best exercise machine for home

You can go to a sports store and buy what the manager recommends or surf the net first. First of all, you will have to choose a room. Have you thought about this? You are in vain... You will have to choose a room based on a number of parameters. First, the room should be easily ventilated... and efficiently. Secondly, the room should be spacious enough. In other words, no rubbish, nothing extraneous.

IMPORTANT! Experts divide simulators into three conditional groups: strength, aerobic and for practicing sports techniques. The last category is represented by specific devices aimed at developing certain muscle groups and techniques. To improve your health, a special design for passive training is used - a toning table.

The third point is that it is advisable to choose an isolated room. In a walk-through room there will always be someone distracting you and there may not be enough space.

What types of simulators are there?

First, let's talk about street variations. Suddenly someone has a dacha or lives in the suburbs. The benefits of outdoor activities are obvious. Plus, you don't have to look for a place. Enough flat ground for several exercise machines. On the one hand, the choice is simpler, on the other it is more difficult. The structure must be reliable and strong :) The street means humidity and temperature changes. So no electronics and reliable coverage.

We recommend mechanical devices. Don't make a dissatisfied face. A modern street exercise machine is not a crude craft made from unpainted iron. One of the brands is Legion. The advantages are not only in reliability and quality. The model range allows you to complete a simulator of any complexity or focus from scratch. There are several other brands, so choosing will not be a problem.

Having your own gym in nature is cool. Especially if immediately after training :) But, let's look at the world realistically. A city apartment leaves little chance for a large number and variety of devices. But you can choose models with electronics, which means cardio and strength training will be available, which is very important for losing weight at home. Therefore, we will equip the room with different devices.

Some people need to lose weight, others have been prescribed exercises by doctors, while others like to rattle their “iron”. When choosing this or that type of exercise equipment, remember the load on the body. If you have problems with the heart, respiratory tract or joints, we advise you to consult a doctor.

Cardio equipment for home

The devices are designed for aerobic training of varying intensity. Exercising on such a simulator makes the whole body work. The “trick” is the powerful work of the lungs and heart with blood vessels. Blood quickly delivers excess oxygen to all cells of the body. As a result, strengthening the heart and blood vessels, increasing lung volume, stable functioning of internal organs and glands.

So the exercise machine is suitable not only for weight loss, it will increase muscle tone, endurance and strength. In short, the advantages of a home gym are as follows:

Reducing the likelihood of respiratory diseases;
Increased skeletal muscle tone;
Stable functioning of the heart and blood vessels;
Removal of toxins;
Improving joint function;
Sound sleep, mood stabilization and strengthening of the nervous system;
Increased overall endurance and strength;
Reducing excess weight.

They probably thought that there were no shortcomings :) There are, where would we be without them. The problem will arise for those who need muscle mass and relief. Cardio will help reduce fat tissue, strengthen muscles... and that's it. Or rather, not like that. Regular exercise will help keep your body in good shape. Not more. For large and prominent muscles, a completely different type of exercise machine will be required, which will work the skeletal muscles.

INTERESTING. One type of simulator is a simulator. A mechanical or electronic device is created to simulate the control of, for example, an aircraft, a machine, or a process. Computer simulators are usually called simulators, which consist of a software and mechanical component.

Exercise equipment for home for all muscle groups

For sure. Everyone dreams of sculpted muscles and a toned figure. This is where a strength trainer comes in handy. Intense training causes oxygen starvation of the muscles, which have no choice but to increase their own mass. The number of muscle cells increases, salts and excess water are removed. A strength trainer is an ideal thing for pumping individual muscle groups.

Self-study in a home gym provides several advantages:

Muscle enlargement;
Relief development;
Increased endurance and strength;
Strong joints;
Lack of excess weight;
Normalization of the work of all organs;
Strengthening the immune system.

There are disadvantages, but not as obvious as is commonly believed. Most of us find it strange to see a muscular woman with huge biceps :) hence the conclusion that the weight machine is intended for men. But the fact that you need a clear training program, an accurate remark. This will not be difficult for an experienced athlete. And beginners will have to “sweat” when developing a training strategy.

If you are equipping a gym for home training without pretensions to competitions, it is better to choose universal exercise equipment. The design combines the advantages of cardio and strength models. Using such a simulator you can lose weight, strengthen muscles, improve the general condition of the body and, of course, give the body the desired shape.

Good elliptical trainer

We strongly recommend it to lovers of all kinds of diets. It has long been proven that, even if correct, without exercise, it does not give the desired effect. An elliptical is a universal assistant that will help you lose weight and remove fat deposits from any place :) Exercises put stress on the heart, while the joints do not experience overload. If you look at the numbers, half an hour on the elliptical burns about 400 kilocalories.

Please note that you will have to choose from four types. Each model simulates an exercise - walking, skiing, cycling or running. You can immediately say that the simulator uses the whole body: both the upper and lower parts. What is required from a universal unit. Typically, an elliptical trainer has two pedals. The movement of the legs puts the mechanism into action. The first load goes to the legs: thighs, calves, buttocks.

The hands rest on special levers. They are responsible for the load on the torso and upper limbs. The levers and pedals are structurally connected, so the load is distributed evenly. As a result, everything is involved - legs, arms, torso, lungs, heart and liver. The results of your training will not keep you waiting. Your health will improve, your weight will decrease, your figure will take on a more masculine shape.

Choosing a treadmill for your home

One of the most common home exercise equipment. Of course, full load, good training for the heart and lungs. The tone and mood increase, the immune system is strengthened. The number of calories burned is no different from running in the park - approximately 450 kcal in half an hour. But you don’t have to go or travel anywhere, you don’t need a park, stadium or hall. A daily forty minute run is available every day.

Don't think that the load is constant. Track options vary quite widely:

You can regulate the pace and load yourself;
The angle of inclination and the applied forces change;
It is possible to launch a special training program.

DID YOU KNOW... there is a skateboarding simulator? People mostly hear about “FIFA” and several basketball imitators. The skateboard simulator was developed by Activision. The most difficult tricks, unique tracks and participation in tournaments - there is something to be fascinated by.

By the way, the treadmill has another unique feature. After a long break in training, you should not suddenly increase the load. The treadmill allows you to quickly restore muscle tone in a gentle manner and return the heart and blood vessels to their original state. It’s not a bad idea to get back into shape after a vacation of doing nothing and culinary excesses :) The main thing is to look after your joints. Any pain? Reduce the load.

Stepper - the best compact exercise machine for home

The only thing better than a treadmill is a stair simulator. We think there is no need to explain how you feel when you climb 3-4 flights of stairs, even with a light step:) “Staircase” combines the features of strength and cardio exercise equipment. Lose weight, strengthen the heart, cleanse the lungs, strengthen the muscles of the shoulder girdle and legs. In fact, you are putting an endless staircase at home. Everyone chooses the load themselves, but the average calorie consumption is 400 per hour.

Like any exercise machine, the stepper will give results only with regular training. You will get good results if you walk at least 40-60 minutes a day. You can use the exercise machine as a morning exercise. It’s not burdensome, you don’t need to do several different exercises, and the result is greater than from simple exercises. And the stepper can be used by everyone - children, adults, the elderly.

Exercise machines for home for all muscle groups - rider and multistation

Do you want to burn 600 kilocalories in an hour without straining too much? Then you should install a rider at home. A unique trainer of its kind. While exercising, you experience the same load as a rider on a horse. In one workout, a person strengthens the main muscle groups - legs, back, abs, shoulder girdle. A plus is a comprehensive cardio load. An important advantage is that the exercise machine is gentle on joints. As a result, we lose weight and gain sculpted muscles.

ADVICE. Before purchasing, decide on the type of exercise machine. “Value” in this case is not price. The model can perform dozens of functions and cost a lot of money. And in the end, a couple or three positions are used. Such an overpayment is clearly unnecessary. The functionality should cost exactly as much as it works.

For last we left not so much universal simulators; rather, these devices can be called multistations. Each of the simulators combines the functionality of several devices. That is, we buy several exercise machines in one design. Such a purchase makes sense - you don’t need to purchase several exercise machines, which means less space will be required for training.

You can choose a complex to suit any need. Need a workout for your abs, back and arms? No problem. Want a leg pumping station? Choose a model. It’s easy to choose for both amateurs and professional athletes. In one “bottle” there are barbells, horizontal bars, parallel bars and benches for bench press. Most brands include additional weights on their products. So anyone can train.

There are no trifles

Surely everyone has been to the gym at least once. The training room can be called whatever you like - a rocking chair, a gym, a gym, and so on. But the preparation of a home gym does not end with the hardware room. You will need many little things on which the comfort, and sometimes safety, of training depends. A towel, water, gloves for working with weights, an athlete's belt - you will feel the importance when they are not at hand.

Think about flooring. Firstly, linoleum or parquet are not intended for training with hardware. Even a home rowing machine can scratch the finish. And working with a lot of weight on such a floor is not comfortable. You will have to take care of special rugs. It would be nice to hang a bigger mirror :) You think there is no point in hanging mirrors in the halls. Whatever the case, it is useful to see how you perform the exercises. Errors and results are visible.

And finally, about the training program. Any self-respecting gym has certified coaches, instructors, a bunch of training programs for any age, weight and budget :) There is nothing special about this, the coach has experience, but we don’t have it. Do you want to study at home? You will have to worry about creating a program or select a ready-made one on the Internet. If you know a jock, you're lucky.

Few . You need to train correctly. We need beautifully defined muscles, strength in the arms and overall health. Aimless training does more harm than good. It is necessary to correctly distribute the load directly on the training day and throughout the days. And what to download, you need to know. We advise you to buy exercise equipment after determining your training strategy. Don't want to bother? Install a treadmill :)

PS. Any simulator, not just a piece of hardware. You buy a personal assistant to create a figure, lose weight or improve your health. The effectiveness of training depends not only on the purpose of the device, but also on the quality. It’s a hackneyed truth, but a good thing really can’t cost a penny. It's not worth saving. Happy training and envious looks on the beach!

Irina Valentinovna Kruglova

Deputy Director for Medical Work of the Federal State Budgetary Institution "Federal Scientific and Clinical Center for Sports Medicine and Rehabilitation of the Federal Medical and Biological Agency of Russia"

Consultation with a specialist is necessary. A person may have hidden diseases that he does not know about. He can sit on a newly acquired exercise machine, begin to give himself a load, but it turns out that he cannot do this. Therefore, the first condition for home training is a consultation with a specialist (a conversation with a local therapist will be enough) who must confirm to the person whether he has restrictions on using this simulator or not. The second condition concerns the amount of stress that a person is able to give himself. There are special testing systems that determine a person’s functionality. If it is low, then he should start with low physical activity parameters.

5. Stepper

This compact simulator simulates a person climbing stairs. Despite the fact that this device creates quite intense loads on the body, it cannot be called highly effective. When using it, a small percentage of the muscles are trained and the user does not “work” the lungs very actively. And this simulator is potentially the most traumatic of all those presented on our list. When purchasing this device, you need to pay special attention to its stability. This exercise machine cannot be recommended for people who have problems with their feet and knees. On the other hand, steppers are usually compact in size and, if desired, can be used even in the office.

4. Exercise bike

An exercise bike is a fairly convenient and effective means of losing weight. However, it is its convenience that ultimately affects the effectiveness of training. A sitting position limits the number of muscles involved in the load. However, the load is still distributed more smoothly and evenly than, for example, on walking simulators, which means that the risk of injury with these devices is lower. When performing exercises on an exercise bike, the muscles of the lower extremities are mainly worked, so these workouts will help you get rid of excess fat in the buttocks or thighs and cellulite faster. When choosing an exercise bike, you should pay attention to models with automatic resistance adjustments. The built-in computer will be able to monitor the degree of load of the student and adjust programs depending on the activity of the owner.

3. Treadmill

One of the most popular exercise machines in the world is in the middle of our ranking. The treadmill has attracted appreciation from users for its optimal combination of convenience (it imitates the most natural process for all people - walking and running) and efficiency. The intensity of the training process on this simulator depends on the angle of inclination of the track and its speed. Modern models can monitor the number of calories burned and provide recommendations on the choice of exercise intensity to achieve the desired results. It is best to start training with simple walking, simulating an everyday walk, but jogging is the most effective way to lose weight. You can lose up to 700 calories in one hour of vigorous exercise. During exercise, muscles work intensively, and breathing becomes as deep as possible, which has a positive effect on the functioning of the lungs and cardiovascular system. To increase the load, some users wear weights on their arms and legs. As with the stepper, this type of exercise machine cannot be recommended for people who have problems with their feet and knees.

2. Rowing machine

The rowing machine is one of the least favorite devices among users. It is very difficult to train on it. But due to the labor intensity and complexity of the exercises, it is perhaps the most effective weight loss machine. Rowing works a large group of muscles simultaneously in the upper and lower body, which brings closer the result - weight loss. Despite the complex design of the simulator, it is not dangerous for injuries, and the short (due to the intensity of the load) duration of training on it allows you to compensate for long training sessions on other simulators. One of the disadvantages of this exercise machine is that it puts a powerful load on the shoulder girdle, and wide shoulders are not “suitable” for every type of female figure. One way or another, it is the rowing machine that will allow you to lose weight as quickly as possible.

1. Elliptical trainer

The elliptical trainer, or, as it is also called, the orbitrack, has absorbed all the best features of the above-mentioned trainers and in its design, tried to avoid the shortcomings of each. Training on it is reminiscent of riding an exercise bike, skiing and going up and down on a stepper. Most experts recognize the elliptical trainer as the most effective for losing excess weight. It tones large muscle groups, trains the cardiovascular system, and is easy to manage and train. During exercise on an elliptical, the possibility of injuring the spine and knees is minimal, since all movements are performed along a smooth elliptical trajectory. The machine is equipped with hand levers that allow you to use the muscles of the arms and shoulder girdle and develop them evenly. This option will be ideal for those users who have serious problems with excess weight and joints.

Irina Valentinovna Kruglova

It is worth remembering that the effect of losing weight depends not only on exercise equipment, but also on other related factors. The main one is that energy consumption should prevail over energy consumption. That is, if a person does not change his lifestyle and does not limit himself in food consumption, while continuing to train intensively, there will either be no effect at all, or it will be insignificant. Although, if you observe the ratio of energy consumption and energy expenditure, the process of losing weight with a simulator will go much faster.

Sports equipment for home is the optimal solution for people who monitor their physical fitness and are ready to devote about an hour of their time every day for this purpose.

They allow you not to spend hours visiting the gym and exercise at home.

They allow you to work on your figure at any time that suits you. It could even be at night.
In terms of price, they are more profitable than the annual purchase of a gym membership for everyone in the family.
They are more hygienic than their counterparts in fitness centers.

Which exercise machine to choose for home

When buying a trainer, you need to pay attention to the following points:

dimensions of the simulator;
the ability to transform it;
the number of functions performed and the presence of a digital display;
sports equipment characteristics suitable for all your home needs;
quality of material, reliability of assembly and the simulator as a whole.

Types of simulators depending on the type of load

From the photos of exercise machines for home on the Internet, you can see that all exercise machines are divided into the following types:

Exercise machines with a mechanical type of load distribution. They have a simple design and low price. The downside is the noise they create during operation and the inability to install a full-fledged digital display with training programs.
Exercise machines with magnetic drive. The advantage is the absence of noise during operation. Disadvantage: higher cost.
Exercise machines with electromagnetic load distribution. The advantage is an automatic reduction in loads at the final stage of training.

The main criteria that you need to decide on before purchasing a simulator are the amount of money you are willing to spend on its purchase and the set of functions you need.

Types of home exercise equipment

Treadmill

Ideal to keep your figure in excellent condition. It can be used for both running and walking – that is, to perform natural movements for humans. It allows you to spend quite a lot of energy without a particularly heavy load, strengthens the lungs, heart and blood vessels, and increases muscle tone.

The treadmill does not require any preliminary preparation.

Expensive.
High noise level during operation.
Quite large in size and weight.
Not recommended for people with problem joints and spine.

Elliptical trainer for home

The ellipsoid imitates the movements of a person on skis.

It refers to home exercise equipment for all muscle groups. In this case, the joints and spine experience minimal stress.

Exercises allow you to keep fit perfectly.

The dimensions of the ellipsoid are smaller than those of a treadmill, but still quite large.
The price of the folding version is significantly higher.
The elliptical trainer is also not a silent exercise machine. The exception is magnetic models.

Exercise bike

It occupies a leading position among home exercise equipment. Its advantages:

Low price.
An effective training program that burns fat deposits and strengthens the heart and blood vessels.
Small dimensions.

Minus - the load goes mainly to the lower part of the body - thighs, buttocks, calves.

Rowing machine for home

Involves the muscles of the arms and abs. It has a fairly low cost and is compact.

The load is distributed evenly. Despite all of the above, they are not so popular. This is probably because they take time to master.

It is not advisable to use a rowing machine for those who have problems with the spine.

Stepper

This is the best exercise machine for home. Its advantage is its compact size and low price. It perfectly allows you to get rid of excess weight and pump up your leg muscles.

The downside is that there is a large load on the knee joints, which makes their use undesirable for older people.

Remember that no matter what home exercise machine you choose, the training program must be appropriate to your level of health and meet the recommendations of your doctor or trainer.

Photos of exercise machines for home

And -clubs. Many people do not have free time or money to visit the gym, or for some other reason, but there is a great desire to improve their appearance and strengthen their muscles and endurance. Our body needs movement and physical activity. Home exercise machines can always help with this, although of course under the supervision of a trainer in the gym it is usually much more effective, but everyone’s situation is different, and a home exercise machine can be a great start.

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

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

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

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

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

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

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

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

Types of home exercise equipment

Conditionally, simulators are divided into 2 types: power and .

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

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

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

Buying a home exercise machine

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

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

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

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

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

Rules for choosing a home exercise machine

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

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

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

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

Exercise bike

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

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

Recumbent exercise bikes were invented for people with disabilities. In them, the spine rests on the back, and the pedals are raised up to the level of the abdomen. You seem to lie on your back and twist your legs in front of you.

For fans of cycling, there is a so-called spin bike, which imitates a road bike (the handlebars are at the level of the saddle, the back is horizontal).

A separate type is bicycle ergometers, where the load is specified in watts. Their main difference is that they allow you to conduct various physical fitness tests. Whether you need such a “scientific” unit at home - decide for yourself. Practice shows: the cheaper a home cardio machine, the less often it is used. Cheap equipment is inconvenient, training on it is boring and can be inconvenient.

The safest home exercise machine for people with heavy weight, with knee or spine problems, the risk of injury is low. Relatively compact, requires 1-2 sq. m area. Advanced models “are able” to monitor the owner’s activity: time, speed, pulse, and also have ready-made training programs designed for different levels of training and for different purposes: fat burning , development of endurance.

sedentary the position limits the number of muscles involved in the load.

Most of these exercise machines do not fold, which can be inconvenient. The belt and pads wear out quite quickly and need to be changed periodically. A belt “bicycle” is less reliable: the belt may unexpectedly burst, but the pads do not present such surprises. Belt and shoe trainers do not have a smooth ride, so they may seem uncomfortable.

Calorie burning occurs at a heart rate of 130 - 150 beats per minute, so the speed must be adjusted based on this indicator.

In addition to intense calorie burning when exercising on an exercise bike, the leg muscles are strengthened and the “ears” in the hip area, which many women suffer from, are removed. Effectively burns fat on the buttocks.

If you have the opportunity to cycle in the fresh air, then by all means take this opportunity. Pedaling is an excellent prevention. If you have stiff joints, you can get good results if the resistance of the pedals is dosed and increased gradually.

Carefully! In case of complicated hypertension, this simulator is strictly contraindicated.

Important! You should definitely focus on how you feel after classes. This is a true criterion for a correctly designed program.

During the first trimester, such activities are categorically not recommended. As for the second and third trimester: you can only exercise in consultation with the doctor and with a specially developed program. For exercise during this period, your doctor may recommend a recumbent exercise bike. Its seat and pedals are in the same plane, so classes take place with minimal stress on the stomach.

Many doctors are categorically against such methods of strengthening muscles, while some allow these exercises with minimal loads. But the main condition is good physical preparation: that is, if the woman trained long before pregnancy and has well-developed abdominal, lower back and leg muscles.

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

Treadmill

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

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

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

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

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

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

Perhaps this is the most effective type of training. You can combine two types of activity - running and walking. The work involves the deep muscles of the core, which are responsible for balance and coordination.

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

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

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

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

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

A treadmill for children can solve many problems:

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

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

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

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

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

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

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

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

Elliptical trainer (orbitrack)

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

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

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

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

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

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

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

Rider

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

Translated from muscles and ligaments, training of body systems such as muscular and cardiovascular. In addition, it helps to get rid of unwanted extra pounds.

The rider simulator is suitable for training all family members. According to doctors, this projectile has virtually no contraindications, it does not have a negative effect on joints, and does not overload individual muscle groups. Thanks to regular training, your abs will become firmer, and your arms and legs will become slender and toned.

The design is well thought out and quite safe, it is almost impossible to get injured on it.

Among the shortcomings is the range of actions, which is often simply boring. It should be noted that it will not help quickly build muscles, so it is better to use it for the purpose of losing weight and burning unwanted calories, for general tone.

Rowing machine

Looks like a monorail with a seat. In front there is a block through which a cable with handles is thrown. These handles are your “oars”. The legs rest against special stops and work like a real rower: they “squeeze” you back. This is possible because the seat moves along this same monorail.

The width and height of the exercise machine are small - about 60 cm, but the length is almost 2 m, otherwise you will not be able to fully extend your legs. By analogy with an exercise bike, it can be belt or magnetic. But there is also a hydraulic one, where the load is created by cylinders with water. More expensive models are equipped with time, distance and heart rate counters, and have built-in training programs.

It loads almost all the muscles of the body, so it is good for those who are afraid that their legs will become much stronger than their arms. An unusual and therefore attractive workout.

But if you have problems with the lumbar spine, then you should avoid rowing. If the movement technique is incorrect, there is a risk of damaging your back.

Home strength training machines help build strength and increase muscle size, but are not effective at losing excess fat.

Free weights

Dumbbells, barbells, as well as equipment for using your own body weight (bars, bars, wall bars and additional equipment (benches, racks). Although such equipment cannot be called a home exercise machine in its pure form, exercises with them are most effective for building the body.

Even in the gym, a competent instructor prescribes exercise machines only as a supplement or preparation for exercises with free weights.

The minimum set is a horizontal bench with an adjustable angle and a pair of dumbbells. With them you can work absolutely all the muscles of the body: for the bottom - squats, lunges, bending over with dumbbells; for the upper body - presses and flyes while sitting and lying down; You will pump up your abs and lower back on the same bench. The good thing about stacked dumbbells is that you can remove or add “” to them (like on a barbell), decreasing or increasing the resistance.

If space allows, for example, in your home, you can attach a wall bars to the wall, hang a horizontal bar and parallel bars, and purchase another barbell, various curved bars for it, and a bench press-squat rack. And if you really have nowhere to put the money, you can add an attachment to the bench for bending and extending the legs, a separate bench for the abs and a Scott attachment for pumping up the biceps.

The best way to achieve an athletic figure. Minimum capital investment. But first, you should take a few classes in the gym to familiarize yourself with the exercises and master the correct movement technique - without it, you risk getting injured.

Home exercise machine “power station” (home fitness center) Perhaps the only full-length strength training device that makes sense to keep at home. Usually it combines a bench, racks, levers, block pulls and therefore allows you to work out all muscle groups. But to make it convenient to train, it requires at least 4-5 sq.m. In a real fitness club, separate exercise machines are used for different muscle groups; in the home version, they are combined. Since at home the simulator is not used by 100 people a day.

It is worth remembering that the effectiveness of weight loss will depend not only on exercise equipment, but also on other related factors. The main one is that energy consumption should prevail over energy consumption. That is, if a person does not change his lifestyle, overeats, and continues to train intensively, there will either be no effect at all, or it will be insignificant.

Although, if you observe the ratio of energy consumption and energy expenditure, then the process with the simulator will go much faster, and you will achieve harmony faster, and at the same time you will also strengthen your health, gain more energy and strength, and improve your mood.

Do not forget about important rules when buying a simulator:

Regularity. The most important condition for losing weight on exercise machines. Training should occur at least 3-4 times a week and last at least 30 minutes.

Moderation. You can’t give your body a high load “right away.” The intensity of exercise should increase gradually.

Warm up. Always warm up before exercising on the machine. This way your muscles will warm up and prepare for the load. Without a warm-up, the risk of injury, strain or muscle spasm increases, and the workout itself will not be as effective.

Water. Drink more during exercise - water will remove toxins from the body, and you will avoid dehydration.

Air. During training, there should be no oxygen starvation; you must remember to breathe correctly and deeply, while a sufficient amount of oxygen must enter the room. It is necessary to closely monitor the frequency and regularity of breathing. During training, it is recommended to inhale when the muscles are tense, and exhale when they...

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

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

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

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