Pedal trainer for aerobic training at home

Criteria for choosing home exercise equipment

Some people eventually give up exercising at home because they do not notice any visible results - this happens because the exercise machine was selected incorrectly or the exercises were performed incorrectly. For training to be beneficial on an ongoing basis, you need to choose the right device.

Criteria for choosing a simulator for home use:

• purpose of use. Each device is designed for specific exercises, such as:
• elimination of excess weight (cardio equipment is most effective);
• figure correction;
• rehabilitation after an injury (when choosing a tool, you must consult a traumatologist and physiotherapist);
• endurance training (strength machines are suitable for this purpose);
• size and weight of the simulator. Before purchasing, you need to understand where the device will be placed, and whether the person plans to carry it or put it away after use;
• ease of setup. The simulator must perform the necessary functions, but at the same time, its preparation should not require significant time;
• training time. Before purchasing, you should decide how long a person is willing to exercise, since there is no point in buying an expensive device for short physical activities;
• price. Do not pay attention to promotions or advice on purchasing expensive equipment. Each person should select a simulator according to their individual needs;
• additional functions (profile selection, speed and training option, load capacity) - these parameters must be taken into account if the simulator is used by several people.

Types of home exercise machines for legs and buttocks, review of models

A leg and buttock exerciser for home should be compact in size and meet the needs of users.

Before purchasing, you should familiarize yourself with each type of device in detail.

Stepper

The stepper is a compact version of exercise equipment, while the device allows you to perform high-intensity exercises. The knees, feet and joints experience the greatest load, so before training it is better to consult a traumatologist if a person has problems in these areas.

There are several types of simulators:

• classical. These models have 2 platforms that allow you to move up and down. Focus – leg training. Feature – minimal load on the knees and joints;
• turning. Such exercise machines are equipped with a mechanism by which the human body turns to the sides while moving their legs - this creates a load on the abs and back muscles;
• balancing Steppers of this type are designed for intense and energy-intensive training, since a person has to control his balance and perform the exercise at the same time. This design allows you to train coordination and keep almost all muscles in tension;
• staircase This type of exercise machine simulates walking up stairs. Its motor moves the steps in a circle, which helps to evenly distribute tension on the muscles and reduce the load on the joints;
• elliptical. In appearance, the device is similar to an exercise bike and allows you to walk forward and backward. Such training helps increase endurance.

Advantages of steppers:

• compact size, which is why the exercise machine can be placed in any room;
• reasonable cost;
• ease of use.

Disadvantages of devices:

• there is no display or ability to track health indicators during training;
• there are contraindications and restrictions for use (applies to people with joint problems);
• During training, not all muscle groups are involved.

The most popular models are presented in the ranking (in ascending order of cost):

• DFC SC-S038B (Russian production) is a classic version without expanders, designed for users weighing up to 100 kg. Cost – from 3,700 rubles.

• Body Sculpture BS-1122HA-B (made in Great Britain) is a classic exercise machine for home training for people weighing up to 100 kg. Cost – from 4,000 rubles.
• DFC SC-S032 (Russian production) is a classic rotary device with expanders. The simulator is equipped with a display that shows the number of calories burned and step frequency. Maximum user weight is 110 kg. Cost – from 4,200 rubles.
• Torneo Tempo S-221 (made in Italy) is a rotary trainer with a support stand. The maximum weight of a person is 100 kg. The exercise machine is equipped with a display that shows information about calories and step frequency. Cost – from 5,000 rubles.
• Titan GymBit “Nordic walking” FT-GB21 (made in Germany) is a classic stepper that simulates Nordic walking. The trainer has a display to track your workout progress. The maximum weight of a person is 100 kg. Cost – from 6,500 rubles.

Exercise bike

An exercise bike is an analogue of a bicycle, which is equipped with wheels, pedals and a display for selecting settings. This is the most popular type of device that helps pump up the muscles of the abs, legs and back.

The advantages and disadvantages of the simulator are indicated in the table:

Exercise bikes differ in the type of drive, they are:

• Belt - the simplest type of device, in which the work is carried out by turning the belt with pedals;
• magnetic – the operation of the simulator is based on the interaction of magnetic fields, which allows you to more accurately regulate the load. Such equipment has a long service life;
• aeromagnetic;
• electromagnetic.

Based on their appearance, exercise bikes are divided into horizontal and vertical. Upright models resemble a regular bicycle and are inexpensive.

Exerciser for legs and buttocks for home Body Sculpture BC-1720G
Technical characteristics of popular models are presented in the table:

The most effective are considered to be short workouts (20-30 minutes) with the maximum resistance level set.

Treadmill

The exercise machine for legs and buttocks for home simulates running, which allows you to train all muscle groups. The use of a treadmill is contraindicated for people with lung and heart diseases, or joint problems.

There are several types of treadmills:

• electric – equipped with an electric motor;
• mechanical - the movement of the canvas is carried out by a person by applying force;
• magnetic - the mechanical track is equipped with magnets that ensure smooth running of the belt.

Advantages of the simulator:

• workouts help you lose excess weight and give your muscles definition;
• endurance and breathing system are trained;
• convenient to use at home, combining training with watching a movie;
• Many models are equipped with a large number of training programs.

Disadvantages of the device:

• there are contraindications for use;
• heavy weight;
• high price.

The characteristics of popular treadmills are presented in the table:

Ellipsoid

Ellipsoid (orbitrek) is a universal exercise machine that can replace a stepper, bicycle and treadmill.

Advantages of simulators:

• many training programs available;
• The range includes inexpensive models;
• there is an informative display;
• there are no unnecessary sounds during training.

The disadvantage of ellipsoids is that the upper shoulder girdle is practically not involved during exercises.

Types of elliptical trainers:

• mechanical models are the most inexpensive devices that work based on a belt and human movements;
• magnetic models have mechanical load adjustment and an informative display. To operate, you must be connected to a power supply;
• electromagnetic models are distinguished by precise and smooth adjustment of modes, as well as the presence of a large number of programs for training;
• aeromagnetic models are equipped with a generator that accumulates energy by rotating the flywheel. It is necessary for the operation of the built-in computer.

Ellipsoids from the following manufacturers are suitable for home use:

• Proxima - the company produces high-quality devices that are developed based on its own research (models Panda, Latina III iPRO, Enima II iPRO);
• Hasttings is a Taiwanese manufacturer whose simulators are of high quality (models FS300 AERO, Wega SX500);
• Oxygen Fitness is a German brand whose exercise equipment is the most affordable (models Carbon E100, OXYGEN FITNESS PEAK E).

Rowing machine

A similar type of simulator is also suitable for home use, but it is complex and requires good physical fitness. During the exercises, the muscles of the legs and buttocks, as well as the arms and back are trained - this allows you to comprehensively load the body.

Depending on the design, simulators come in several types:

• mechanical - the simplest design in which movement occurs due to belts and pistons;
• magnetic devices have a powerful magnet inside that creates resistance, and a flywheel that helps distribute the load;
• the aerodynamic simulator is equipped with a fan that pumps up pressure;
• the water device must be half filled with water, and the load depends on the strength of the stroke the person makes;
• the aeromagnetic trainer is equipped with a magnet and a special spring, which provides high resistance and significantly increases the load;
• The electromagnetic device is powered by mains or battery. The load is formed due to magnetic induction.

Advantages of a rowing machine:

• has high efficiency;
• allows you to train muscles comprehensively;
• has a beneficial effect on posture and lungs;
• has a low risk of injury.

Disadvantages of the device:

• high price;
• large dimensions and weight;
• there are contraindications (cannot be used by people who have problems with the spine).

The following models are popular among rowing machines:

• DFC R403B3 is a device equipped with 2 hydraulic cylinders and a lever. To increase the load, it is necessary to change the height of the attachment to the levers. The exercise machine is equipped with a display that shows pulse, calories, distance and number of movements performed;

• KETTLER KADETT is a mechanical model from a German manufacturer that folds down to a compact size. The simulator is equipped with a display for setting up and monitoring the effectiveness of the training;
• Body Sculpture BR-3152 is a magnetic exercise machine that has a low noise level. It is equipped with wheels for movement and has a folding design. User weight – up to 110 kg. There are 16 load levels available to a person.

Fitness elastic band

An exercise machine for legs and buttocks for home of the simplest design - a fitness elastic band (expander for legs). The device is an elastic band that looks like a ring. It is made of natural latex. Muscle training occurs when resistance occurs from trying to stretch the elastic band.

Advantages of the simulator:

• muscle elasticity increases;
• there is an opportunity to work out problem areas;
• minimal pressure on joints and ligaments;
• low cost;
• compact size;
• It is possible to take it with you on a trip.

Disadvantages of a fitness band:

• only certain muscle groups are worked;
• short service life;
• narrow models roll up and cause discomfort during training.

Depending on the rigidity of the tape, fitness bands can be of several types:

• soft;
• medium hardness;
• hard;
• very tough.

Fitness bands from the following manufacturers are popular on the market:

• a set of MARKETHOT elastic bands, which includes several devices of different elasticity. Stretching – up to 90 cm;
• Body Form BF-RL-46 is a tape expander that can hold a load of 2.5 kg, 4.5 kg or 9 kg. Stretching – up to 1 m;
• GO DO - the company offers several elastic bands of different elasticity. The devices do not lose their shape during use.

Exercise bike

The exercise bike simulates riding a bicycle. Among these projectiles there are vertical and inclined ones. Inclined exercise bikes allow you to completely relieve your back and neck.

Using an exercise bike strengthens:

• shins, thighs, buttocks, abs;
• metabolism;
• improve heart function;
• burn fats;
• develop endurance.

Allow:

• conduct classes without putting stress on the joints of the legs and back;
• Use for any level of training and age category.

When choosing an exercise bike, you need to exercise on it for some time, paying special attention to the functions:

• strength, nothing should be loose and the equipment should stand stably;
• convenience of training, with a duration of 20 to 60 minutes;
• smooth pedaling;
• the presence of several levels of resistance;
• simplicity of microprocessor control with mandatory display of four necessary parameters:
• pulse;
• pedaling speed;
• time of the training process;
• distance traveled.

Before your first lesson you should set up:

• the height of the seat relative to the pedals, in the lower position of the pedal the leg does not fully straighten at the knee;
• The height of the safety rails should allow you to take a comfortable position.

Avoid:

• pedaling only with your toes, cramps in the calf muscles and severe pain in the feet are possible;
• You should not slouch; bending forward too much may cause pain in your back and neck.

The training should be carried out, paying attention to the characteristics of the body, in the morning - for those who like to get up early, in the evening - for those who go to bed late.

You should not exercise earlier than 2 hours after waking up or eating, and you should not finish your workout less than 2 hours before bedtime.

The main criterion for assessing the load during exercise is heart rate. Determine the maximum heart rate for your age group, it is equal to the difference between 220 and the number of your full years.

Before training, a warm-up is required. Do bends, squats, exercises for the shoulder girdle, lightly rub your hands and massage your knee joints.

Program for Beginners

• number of approaches per week – 3–4 times;
• lesson duration – from 20 to 30 minutes;
• heart rate – 60–70% of the maximum age-related heart rate (MAP);
• number of revolutions – 25 per minute.

Program for people in good physical shape

• number of approaches per week – 3–5 times;
• Lesson duration – from 20 to 45 minutes;
• heart rate – 70–80% of MEP;
• number of revolutions - from 25 to 30 per minute.

Program for athletes

• number of approaches per week – 4–6 times;
• lesson duration – from 30 to 60 minutes;
• heart rate – 80–90% of MEP;
• number of revolutions - from 30 to 40 per minute.

We advise beginners to move from training program 1 to 2 no earlier than two months of training. The third program is used to strengthen the muscles of the legs and buttocks; the decision about the need to switch to it depends only on individual preferences.

Compact home leg exercisers

Such devices are presented on the market in an assortment of various shapes and designs, which will allow each person to choose a simulator to suit their individual needs. In addition, the devices are small in size and can be easily folded and placed in a closet or behind a door.

Types of compact simulators are presented in the table:

Mini exercise machines

If you can’t purchase a multifunctional exercise machine, don’t worry. Compact shells are more convenient for home use:

• roller trainer;
• health disk;
• expander butterfly;
• jump rope;
• hoop;
• mini stepper.

Even an ordinary gymnastic ball in skilled feet is an ideal exercise machine for the inner thighs if you hold it between them and do rolls.

Prices for simulators

The cost of exercise equipment may vary depending on the point of sale.

The average price of devices is:

• stepper - from 5,000 rubles;
• exercise bikes – from 11,000 rubles;
• fitness bands – from RUB 1,000;
• ellipsoid – from 22,000 rubles;
• rowing machine – from 10,000 rubles;
• treadmill – from RUB 5,000. – mechanical, from RUB 36,000. – electric;
• compact home exercise equipment – ​​from 300-500 rubles.

When choosing a leg and buttock exercise machine that will be used at home, you need to approach it responsibly. Such a purchase will not be cheap, but it will help tidy up your muscles, get rid of extra calories, and strengthen your cardiovascular system. On the home sports equipment market, everyone can choose the right equipment for themselves.