Description of trainers in the gym. Gym equipment

In order for the newcomer, inflamed with a thirst for change, not to be confused when he first visits the gym, seeing brutal men and the same brutal simulators, together with the absolute champion of the Republic of Belarus in bodybuilding, we went to the iron abode to draw up instructions for the “first steps” for the neophyte.

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

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

Warm up

It is best to start training with 10-15 minutes of cardio (ellipsoid, treadmill, "bike"), then stretch your arms, legs, warm up your muscles and ligaments.

Exercise 1

Training apparatus: power frame
What do we do: squats

Deadlifts, squats, bench presses - in principle, all weightlifting exercises are done on this simulator. Let's start with squats, they will include the gluteal muscles and the muscles of the back of the thigh.

The bar is installed on the racks of the power frame at the required height. You get under the bar and place it on your shoulders. Bring the shoulder blades together, elbows turned forward. Remove the bar from the racks, arching your back at the waist. The head is raised. Lower yourself by bending your knees and pushing your pelvis back.

Exercise 2

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

This exercise is suitable for both girls and guys to build the gluteal muscles and muscles of the back of the thigh. Along with deep squats to the floor, deadlifts and lunges are the main classic exercises that give excellent results.

The legs are not wide, the socks are somewhat apart. Without bending your knees, lower the body down and take the barbell. Initially, the back will be slightly rounded, but in the next movement, bend your knees, push your chest forward, while pulling your pelvis back - your back should become straight. Raising the bar, push the buttocks forward at the top point.

Exercise 3

We use: dumbbells
What do we do: lunges

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

Lunges on the spot are less effective. When you exactly go with dumbbells - it uses the muscles more. In this exercise, the most difficult thing is to maintain coordination and balance, so at first you can do it without dumbbells. Also, to make it easier, you can take a little step to the side, like skiers, to maintain maximum balance.

Exercise 4

Training apparatus for leg press
What do we do: calf raises

When we do standing calf raises, we turn on the calf muscle, make it work, take shape and volume. When we do calf raises while sitting, the soleus muscles work more for us. When your strength is running out, you can do calf raises in the leg press machine - in this case, both soleus and calf muscles work.

We place the feet on the platform, raise the platform up, while the knees are “in the castle”. We get on our toes. The amplitude is short. Can you imagine that you are standing on thumb legs.

Exercise 5

Training apparatus: graviton
What we do: pull-ups

If your arms aren't strong enough to do pull-ups on your own, this machine will help you simulate them.

We set the weight, for example, 50 kilograms. We kneel on the lower platform, and grab the upper handle holders with our hands. We take out the knees by 1.5-2 centimeters to simulate a horizontal bar. We keep the back straight, raise our head, look at the ceiling, and with two handles at the same time, we pull ourselves up, while the elbows go along the body.

Exercise 6

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

This exercise is for the latissimus dorsi. Sit on a bench. Bend your legs at the knees. Grasp the handle of the simulator and pull it to the waist. Push your shoulders back and your chest forward as you contract. Hold for a second while holding the handle against the body.

Exercise 7

Training apparatus: hyperextension

Hyperextension engages the psoas and improves your appearance: you begin to walk more evenly, do not slouch.

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

You need to exhale at the moment when the muscle contraction occurs. Those. with any effort, exhalation occurs. In this case, raising the body is harder than lowering it, therefore, we exhale at the top.

Exercise 8

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

Exercise brings you to work pectoral muscles, triceps and anterior delta.

We are located on the bench, legs slightly under ourselves, emphasis on the heels, chest up, remove the barbell. We lower it to the lower section of the chest, from this position we squeeze the bar up.

Exercise 9

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

We are located on the bench, legs slightly under ourselves, we spread our elbows to the sides and raise our forearms vertically so that the dumbbells are slightly above chest level. Spreading your arms to the sides, lower the dumbbells.

Exercise 11

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

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

Hitch

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

If active fat burning is not your number one task, then you can finish your strength training with 10-15 minutes of cardio: ellipsoid, treadmill, “bike”.

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

Every beginner who decides to go to the gym is faced with the question: “what are the types of simulators, and how to use them?”. Indeed, today such inventions are represented by a wide variety, so it is quite difficult to understand the principle of their operation, purpose and other subtleties. It is not entirely correct and even embarrassing to clarify the names of simulators with specialists, therefore, novice bodybuilders choose the simplest and most understandable devices (as a rule, this is a bench for pumping the press) and begin to “pound” their stomach throughout the session.

Really, to study existing simulators for the arms and back, the belt and the gluteal zone, as well as other muscle groups, sometimes it takes a very long time. Even after a long visit to the gym, not all beginners know how everything works here, and why the coach can assign individual devices. Therefore, in order to avoid such troubles and pump up your body with high quality, it is necessary to correctly assess the basic subtleties and key points.

The history of the creation of sports simulators

Depending on the size and type of the gym (someone is training in a large, state-of-the-art gym on several floors, and someone in an ordinary basement with basic fixtures), the set of constructive content may differ significantly. Nonetheless basic set The “gentleman”, represented by handy shells and simulators, is almost the same everywhere. Therefore, it makes sense to deal with the basic minimum, which is found in almost any room.

Before proceeding to the study of such inventions, it is necessary to know a little background of their occurrence and further evolution. available modern people there is a wide variety of devices that can make the body toned and athletic. However, this was not always the case, and our ancestors had to download different groups muscles by banal running on hilly terrain and carrying loads. But the rapid development of science in the field of health and physical activity has led to the active improvement of the new industry.

So, in the description of simulators, it is mentioned that they are mechanical or electrical devices that are able to simulate a number of different loads and situations. As for sports simulators, they are designed to perform special exercises for pumping and developing the muscular base, training the cardiovascular system, as well as the balanced functioning of various muscle groups.

In 1864 Wilhelm Sander (famous doctor) founded the Institute of Sports Simulators in Stockholm, where 27 of his own developments immediately appeared. These models were particularly diverse and were presented:

1. A mechanical aerobics horse attached to a pacing motor.
2. Devices for squatting and lunging.
3. Power frames.
4. And much more (for deadlift and bench).

Soon the trend was picked up by Hanrik Klingert, who in the 19th century came up with a device resembling a bicycle trainer. This design differed incredible simplicity and was a chair on which a board and a handle were installed, and pedals were attached to the bottom. Then, in 1952, the first prototype treadmill was released, and a real evolution began in the world of sports equipment.

What does a multifunctional gym look like?

If you are going to sign up for a gym and have come to the appropriate institution, then before starting to study the use of simulators, it is necessary to conditionally divide the audience into two groups:

1. For men.
2. For women.

Representatives of the first group come here to increase volume and develop endurance. Second - to get rid of nasty fat. Due to this feature, gender division is often practiced in gyms: girls - to the right, boys - to the left. But this is not always the case. It is necessary to consider the general, universal case, i.e., the purpose of specific pieces of iron and units. Basically, the entire inventory of the gym can be divided into:

Trainers can be separated, depending on the task being performed, on:

1. Cardio exercises (treadmills, orbitreks, bicycle trainers, etc.).
2. Block (equipped with built-in scales, which are regulated using a movable pin).
3. Lever (have free weights that "throw" on the car).
4. Power racks/machines (“named” simulators released by specific inventors).

Four latest group belong to the category of strength training equipment. Most gym goers prefer the individual type of "cars", but sometimes you can meet a beautiful girl near some strength training equipment.

Female models

Most women visit the gym with one goal - to tighten problem areas (hips, buttocks, waist), as well as get rid of extra pounds of weight. Therefore, their favorite shells are cardio machines, hoops, benches for pumping the press, compact dumbbells and mats.

However, in the arsenal beautiful ladies often there are also "male" products, such as a butterfly, which is intended for the development of the chest, as well as simulators for working out the legs. In any case, all sports equipment is designed to develop endurance, strengthen cardiovascular activity, as well as the rapid burning of calories.

As for aerobic models, they are intended for the development of respiration and the active fight against overweight. In the description of such devices, there is a parameter - heart rate, which implies an assessment of the load on the heart in order to increase the effectiveness of classes. An exercising woman can examine her current heart rate while monitoring a number of other indicators, including:

1. calorie consumption.
2. distance.
3. time.
4. and others.

For such purposes, the design is equipped with a special computer analyzer with a bunch of sensors.

Among the standard set of cardio equipment for girls:

1. Bicycle models.
2. Treadmills.
3. Orbitreks.
4. Steppers.
5. Rowing machines.

Description of each variety

Male models

Asking questions about what types of male simulators can be, how to use them and what functions they have, pay attention to the following list. It is important to understand that the effect on the male body is significantly different from the similar effect on the female. Therefore, such products are difficult to classify by muscle group. So, among the existing models:

1. Leg trainers. It's no secret that leg muscles are different large sizes and a large depth of occurrence, therefore, in order to work them out qualitatively, it is necessary to apply intense loads with a large weight of weights and a repetition rate of up to 10-15 times. 2. For pumping up the press. A visit to the gym is often accompanied by a desire to stabilize the body and strengthen the press. For such purposes, it is customary to use the following shells:

After a thorough study of the basic varieties of simulators and their functions, you can begin to work hard. But do not forget that, in addition to the above models, gyms often have related equipment, for example, equipment for working with free weights. Complex use of all devices will allow you to effectively develop your body, making it athletic and attractive.

As you can see, dealing with the basic features of sports simulators is not as difficult as it seems initially. The main thing is to choose the right approach and know what different devices can be called, how they work and what they are intended for. In this case, the time spent will not be useless, and the end result will give you only a pleasant experience. In addition, you can teach valuable skills to inexperienced friends and beginners.

Attention, only TODAY!

The simulator is used to pump the muscles of the chest. The essence of the exercise is to bring the arms in front of you while sitting on a seat with a vertical back. The lesson is reminiscent of the wiring of dumbbells on a bench. However, here the trajectory is strictly defined, so the stabilizing muscles are not connected to the process, which means that the load is distributed evenly and strictly on the target group. Due to the regular performance of this movement, it is possible to avoid disproportion of the muscles of the chest, act on deep fibers and achieve blood flow to this area.

Traction trainers

The equipment is designed to load the spinal muscles. This is done by pulling the handle from above or towards yourself (to the belt). In any case, the area of ​​\u200b\u200bthe latissimus dorsi is being worked out, and the rhomboid and trapezius muscles are also indirectly involved. The exercise is aimed at correcting posture, creating an athletic torso, visually reducing the waist due to the expansion of the back. Classes help to get rid of pain in the lumbar region and prevent problems with the spine in the future. Vertical traction successfully replaces pull-ups, horizontal - a rowing machine.

chest press

These settings are used to work out the pectoral muscles. The exercise is identical to the dumbbell or barbell press on an adjustable bench. It is the pushing of the handles forward along a given trajectory, which eliminates the involvement of stabilizing muscles. Movements are performed at different angles (depending on the model of the simulator) - completely lying down, sitting, reclining. This allows you to pump different parts of the muscles. The designs provide the safest possible study of the technique of the press, as a result of which they are suitable for beginner athletes and girls.

leg press

A good alternative to strengthening your lower body is the leg press machine. It serves as a substitute or supplement for the back squat. Classes on it are the safest due to the fixation of the back during the exercise and the presence of swivel safety stops. The design is used to achieve various goals, including the opposite ones: gaining mass and creating a relief figure. It all depends on the training program and diet. The platform allows you to change the position of the feet for pumping different parts of the muscles.

Simulators for adductor and abductor muscles

The designs are used to train adductors (adductors) and abductors (abductors). The outer surface of the legs is strengthened by spreading the hips, the inner - by adduction. In the halls, you can find models for performing both movements or for one of them. Exercise allows you to correct problem areas, make them stronger and more toned. It provides warming of the inguinal ligaments and hip joints, which contributes to an increase in amplitude and an effective response of the muscles. It is implemented after basic approaches or as part of a super series for finishing.

Leg curl and extension machines

These devices are used to work out the biceps and quadriceps thighs. The activation of the desired zone occurs by bending or unbending the legs, respectively. Thanks to such exercises, the ligaments and knees are strengthened, the mobility of the joints returns, and relief muscles are obtained. You can deal with each leg in turn with a change in the position of the socks, shifting the emphasis either to the medial or to the lateral heads. Training of this type is appropriate either at the beginning or at the end of the main complex.

Smith Machine

The loaded machine is designed to strengthen almost all muscle groups, from the forearms to the shins. To this end, it allows you to perform many different exercises - squats, chest presses, traction to the chin, etc. The simulator consists of a metal frame and a crossbar on which pancakes are hung. Limiting hooks that fix the bar at a certain height help to secure the process. Due to the given trajectory, it is possible to accentuate the required muscles.

power frame

For any exercise with heavy weights, you need partner insurance. But if there is no assistant, but it is necessary to progress, then a power frame is used. It looks like four racks connected to each other from above. Inside them is a bar and a bench (if necessary). The athlete performs the movement and is not afraid that the projectile will injure him. The design is relevant for squats and chest presses. It is also used for deadlifts, deadlifts, vertical presses, and biceps curls. The equipment is equally useful for both beginners and professionals.

hyperextension

This is extremely useful device, providing study of the lower back, back of the thighs and buttocks. The movement of the same name is done to warm up the lower back before a heavy base, at the end of a lesson, for example, in combination with pumping the press, or as self exercise. Hyperextension also has a rehabilitation effect on the back, corrects posture, removes clamps from seated image life. Both direct and reverse varieties are performed without weights and with them (with sufficient sports training).

Multi-position benches

The equipment is indispensable assistant in the implementation of different exercises for all muscle groups. It is characterized by a variable angle of inclination, as a result of which the impact extends precisely to those areas that need to be strengthened. On the bench, you can perform the classic chest press, vertical press, bicep curls, twisting on the press. In addition, it acts as a support when pumping triceps and back. Without it, it is difficult to imagine working with free shells - barbells and dumbbells, especially in gyms.

Press benches

Designs for pumping the abdominal area are equally popular with men and women who want to get the coveted "cubes". Depending on the model, twisting, torso or leg lifts are implemented on the bench. To do this, there are all the necessary components - a durable steel frame, a soft surface and rollers for fixing the ankles. In the halls, both static and adjustable options are usually installed so that visitors can choose the one that will be most effective in a particular case.

School desks for biceps

Scott benches are used to develop biceps, but, compared to standard dumbbell or barbell lifts, the elbows are fixed here with a specially provided desk. As weights, you can choose various shells, including curved ones, as well as train each hand separately. Pressing on such a machine leads to an increase in the volume of the shoulder muscles and an increase in their strength. Training, in which the surface of the hands is pressed to the desk, allows you to "shock" the biceps due to movements that are unusual for them.

Treadmills

The devices are designed for indoor running or walking. They have many modes of operation, allowing you to engage with different speeds and angle of inclination. They are purchased to create a cardio load, improve endurance, burn calories. The cost of treadmills depends on their external design and filling. So, the simplest mechanical ones, which are driven by the runner itself, are considered the cheapest. In the middle price range are magnetic. Then there are variations with an electric motor and an on-board computer.

Elliptical Trainers

Orbitreks are a symbiosis of a stepper, a treadmill and an exercise bike. You can walk, run, climb stairs, etc. on them. They are as safe as possible for people with problem joints and spine, because they ensure that there is no impact on weak areas. Ellipsoids will help train the heart muscle, expand the volume of the lungs, eliminate body fat and prevent their appearance. Using them, you can create beautiful figure without harm to health.

Exercise bikes

This equipment is used for pedaling, as on a conventional bicycle. There are horizontal and vertical types. For the former, the pedals are placed under the seat, while for the latter, they are in the same plane with it. Accordingly, the latter are suitable for people with back and joint pain to relieve them of discomfort during the training process. According to the principle of loading, there are inertial, magnetic and electromagnetic models. Regardless of the modification, all designs contribute to effective weight loss, the development of the vestibular apparatus, maintaining the body in good shape.

This collection of tips will be useful to everyone who is engaged in the gym. From beginners to experienced jocks!

Humans tend to make mistakes. Even many years of experience visiting the gym does not mean that we do not make many mistakes in training. What can we say about newcomers who bought a subscription for the first time and crossed the threshold of a fitness club!

In the article I will give advice on proper training and point out typical mistakes while exercising in the gym. As a result, your workouts in the gym will become much more effective and correct.

How to exercise in the gym

Before you a good vault good advice from a professional coach who spent more than one year in training, saw everything and made many correct observations and conclusions.

Do not train only on cardio machines

Modern cardio machines are a powerful thing! And burning calories is beneficial to a certain extent. But, unfortunately, cardio equipment will not help to significantly strengthen and pump up the necessary muscles. They are designed to train the body's aerobic abilities (heart, blood vessels, lungs, red muscle fibers). But this is not all that affects health and appearance. Moreover, the development of aerobic abilities may not affect external data at all. Cardio will tone your muscles and help you burn some fat. But without strength training, the result of training will not be very bright.

The fact that you walked, ran or pedaled for an hour does not mean that the body has received a full load. Moreover, the load is proportional.

Use non-standard exercises

To stimulate fantasy 🙂 when exercising in the gym, I recommend this video with unusual exercises that can rarely be seen in gyms. Filmed a long time ago, but still relevant.

Men without numerous exercises such as push-ups, twists, legs, do not see the relief details of the body. Only rough unsightly pieces of "meat".

I do not get tired of repeating, there are no purely female and purely male exercises! Everything depends on the goals. And the differences are only in the working weights on the bar and in the simulators. In men they are much larger, in women less. And this is perhaps the only difference.

Correctly select working weights on simulators and barbells

Have you seen guys in the gyms who bench press 120 kg for 10 reps, and then squat with a barbell weighing ... 60-80 kg for the same 10 reps? I have seen many times! And it's not the norm, that's for sure.

There are correct proportions in working weights for different exercises. For example, if you bench press 80 kg for 10 times, then in squats, be kind to lift at least 100-110 kg for the same 10 times. And in the “horizontal thrust” simulator, pull at least 85 kg for 10 repetitions. These ratios are not taken from the ceiling, but are dictated by human anatomy and physiology, so that unhealthy imbalances do not occur, leading to spinal curvatures and joint deformities.

Do not neglect the help of others and the coach

A common mistake is "I can do everything myself and I know, I saw it on YouTube." I saw something. But seeing and knowing, seeing and being able, seeing and understanding are two different things.

Many exercises on machines and barbells that seem easy actually require correct technique and skill. They begin to turn out correctly after 2-3 weeks of regular performance. And then, provided that you received the correct feedback from external observers (coach or people nearby). Someone needs to look, evaluate and point out errors. And provided that you work with a sufficiently large working weight. Often, correct technique cannot be achieved until you take a heavier barbell.

Other exercises for the desired effect should be performed with a weight that you most likely cannot lift in the last repetitions. Here you need insurance, which will be provided by an assistant.

Just take my word for it, the coach is good. Even if it's a beginner. It's better than nothing.

If possible, use the services of experienced coaches. It always pays off.

If you are lucky enough to run into a trainer-methodologist, you will be doubly lucky. Like my clients...

Of course, you can work out in the gym without a trainer. And quite successfully. But training with a coach will be much more effective, since the coach usually knows all the pitfalls and mistakes. And simply will not allow them to be done, saving your strength, time, nerves. And along the way, teaching you the many tricks of the gym.

Attend more than just women's/general group programs

This is mainly for girls. The mistake here is the popular stereotype that "we pumped all the muscles and worked out cardio" in a group workout. And this is in a small mirrored room without a single piece of iron? And this despite the fact that every time for several months or even years the same set of exercises is performed with the same load? Made fun!

Bodyweight exercises, statics, jumps, stretches, step platforms, even minibarbell work, etc. - this is amazing! But it has its natural limits. And the very structure of group programs in clubs is such that the coach, in principle, cannot control the load and exercise technique. You don't even notice what you're doing wrong. Jumped and everything is fine! Do you feel what I'm talking about?

From time to time, replace the usual group workouts with qualitatively different ones. strength training that will turn on the muscles at full capacity. For example, attend group classes for a month, a gym for a month. Include in the set of exercises simulators and a barbell, dumbbells and kettlebells.

And the programs need to be changed every 1-2 months, even if everything suits. And especially if you can handle it easily. This is a sign that you are no longer developing. Development is always associated with difficulties in training.

Or you can after the usual group program, perform several approaches with a barbell on the desired muscles.

Don't just do strength training

This is a favorite mistake of beginners in the gym. We pass from the simulator to the simulator, forgetting about the barbell and dumbbells. It's easier and more interesting!

Well, to satisfy curiosity, you can walk around the simulators for the first few workouts like this. But for a full-fledged result, you need to follow a useful formula.

70% of the workout should be done with free weights (barbell, dumbbells, bodyweight). And only 30% - on simulators. it Golden Rule workouts in the gym.

The fact is that most simulators are designed for isolated training of individual muscles. This is very useful in two cases:

1. If a person has an injury, and he needs to purposefully strengthen these particular muscles. Or get at least some load.

2. If this is a professional athlete seeking to improve the shape and tighten the details of individual muscles. Or a strong man working out the weak points of the trajectory of some of the exercises he needs.

In all other cases, it is necessary to train muscles in conjunction with other muscles. This is very beneficial for health and is simply beneficial for reasons of increasing the overall muscle mass and acceleration of metabolism.

This effect is easily achieved using barbells, dumbbells, weights.

Include barbell squats, deadlifts, vertical rows, pull overs, dumbbell side swings, incline bench presses, lunges with dumbbells in hand, hammer with dumbbells, etc. in your workouts.

Don't Overdo Your Abs Workout

Of course, it is necessary to train the abdominal muscles. But even this needs a measure.

Do not forget that the press is one of the muscles that make up the musculature of the core.

Excessive training of some parts of the core without sufficient compensatory load on other parts of it leads to deformities in the waist and pelvis. These are various posture disorders (insufficient or excessive lordosis), problems with the hip and knee joints, problems in the cervical region, stoop.

I remember one hero from my childhood - a young man from a neighboring yard, Eugene, who managed to pump up luxurious muscles on the horizontal bar and uneven bars at our school stadium. When he passed through our yard, we simply did not breathe, looking at him with undisguised awe! His mighty biceps, ball-shaped shoulders, triangular torso, powerful pectoral muscles stretched his snow-white T-shirt so that it seemed to burst!

However… Now remembering his magnificent abs cubes, I also remembered another of his features – a stooped back, excessive lumbar lordosis, insufficiently powerful legs. Eugene could not reach the floor with his fingers ...

Despite the excellent muscles of the torso, shoulders, arms, this guy had no idea about the balance of the core muscles, which is so important for general health and aesthetics. But then, back in the eighties, it seemed unimportant, because we didn’t know anything about it ... But now we know!

Therefore, when pumping the press, do not forget about other elements of the core: oblique muscles, buttocks, back extensors, hamstrings. Don't forget about flexibility too.

In this case, the load balance is much more important than development one muscle.

Do not only crunches or leg raises, but also oblique crunches, hyperextensions, glute bridges, side bends with a dumbbell in hand, sit-ups…

Avoid contact with doctors and medical care

We don't like doctors and those damn municipal clinics! We have every right to do so, considering low level service.

However, without medicine in fitness anywhere. We somehow need to monitor our health: take tests, monitor hormones, notice the early signs of emerging diseases, treat our teeth in the end.

Try to take the time to find the right doctor for you. Better paid. Visit him every 2-4 months. Check blood pressure, vision, hearing, hand over general analyzes, some special tests (cancer test, for example), undergo the necessary courses of treatment, massage, preventive procedures. Bring the treatment you have started to its logical end (especially if you are taking antibiotics).

Believe me, this will be a great investment in health. After all, you will have a chance not to miss any serious problem, and start solving it long before it gains strength and leads to irreversible consequences.

After all, health is one of the most important reasons to go to the gym!

Before starting regular training in the gym, a visit to the doctor is required!

Learn elementary ways of self-control in training

Not monitoring your breathing and heart rate during a workout in the gym is a bad habit.

Learn to count your pulse manually. Use available gadgets, services and applications for this.

It is better to shoot the exercises performed on video and view them after training, comparing with the standards. Or show the video to the coach. For example, I immediately see even minor errors (and problems with musculoskeletal system), just by watching the videos performed by my charges.

Many exercises serve as an excellent test for various body parameters (flexibility, endurance, curvature of the spine). But this information is rather for coaches and specialists.

You also need to master the basic skills of self-control: monitor your heart rate, recognize signs of fatigue, do not exceed the recommended levels of activity, do not exercise if you are sick.

Leaving a workout on time is sometimes more important than finishing it completely.

Keep a workout diary

It is impossible to remember everything that you are going to do or have already done in training. Yes, and it is not necessary. It is enough to write it down in a special notebook or notebook. This gives you the opportunity to fully control the process and analyze errors. Lead!

There is no diary - it is not clear why the set of exercises did not work or why the injury occurred.

Keep a diary! It's not difficult and very useful.

I hope now you know more about how to properly train in the gym. I wish you not to make these mistakes. Put my advice into practice, train correctly! I will be glad to your questions and comments.

In 10th place is stepper- a cardio machine that provides a load on. This simulator, which simulates climbing stairs, is most popular among the female audience. Because, unlike strength training equipment, it helps to make legs slim and toned, without increasing muscle mass. Rowing machine– a universal cardio machine that allows you to achieve tangible results in business . During training on this simulator, the load is simultaneously experienced by all the main muscle groups, which contributes to the harmonious development of the body. This is one of the few simulators that, thanks to one exercise, affects most of the muscles in our body. Despite the high productivity of training on the rowing machine, some still avoid it, fearing that it is very difficult to train on it. Therefore, in fact, the ninth place.

Eighth place in the popularity rating is given to crossover. This power simulator allows you to, shoulder girdle, back and press. 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 wish to correct their figure. Smith machine. This simple design simulator, which is a bench with two racks on which weights are moved, is very popular among bodybuilders and bodybuilders. The secret of his success is safety and good performance. The Smith machine does not just pump up muscles, but. The result of training is visible very soon, which, of course, attracts many.

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

In fifth place - orbitrek (elliptical trainer). And his popularity is well deserved, because he really is the most effective way cardio training. An elliptical trainer, like no other, allows you to tone the muscles of the whole body. The orbitrek is especially popular among women, as it has a good effect on the muscles of the hips and buttocks. Plus, the pectoral muscles are worked out, 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 that it allows you to exercise as comfortably as possible. Thrust from the top block. Not all men can pull themselves up now. What can we say about girls. Therefore, traction from the upper block (simulating pull-ups) is an indispensable simulator and is available in almost every gym. In addition, the exercises on such a simulator are quite simple and suitable even for complete beginners. Therefore, he earned himself such fame in the gyms.

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

In 2nd place, as they say, is the classic of the genre - the treadmill! Simplicity and efficiency is what makes the treadmill one of the most popular machines of all time. Running or walking is the most familiar activity for us that we face every day. This is what we can and do. That is why running on a treadmill is easy and comfortable for us. 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 fruitful effect of such training on the cardiovascular system of our body. hyperextension(tilts through the goat). This trainer is truly indispensable. 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 wards to train on it almost every workout. It is understandable. No other exercise is as effective and safe for the back. All exercises that strengthen the back, one way or another, are associated with axial load. And only slopes through the goat do not load your lower back and have practically no contraindications. As you can see, the top three of our rating includes two cardio machines at once. And this is actually true, because the vast majority of people still come to the gym to lose weight or maintain their physical form. But weight machines are more popular among professional bodybuilders and serious athletes, of which there are fewer. Therefore, they are given more modest places in our ranking. Free weights with all their diversity, possibilities and availability, while nothing can push from the first step of the pedestal.