Currently gym for women and young girls who monitor their figure and reflection in the mirror, becomes almost a second home. Many people immediately after work run to the gym to work out and only then, with a sense of accomplishment, go home to their beloved husband and children. Therefore, today I decided to devote my article to a review exercise equipment for women.
It so happened historically that only healthy guys, jock bodybuilders used to go to the gym, and women were considered “not a place” there. But in the modern world, everything has been turned upside down, and the percentage of women in the gym is becoming larger and larger every year, and exercise machines for women no longer stand idle, but are actively used by the fair sex to improve body proportions and create a beautiful athletic figure .
Well, let's move on to looking at the main women's exercise equipment , which are most often used in women's training. For convenience, I will divide all exercise machines for women into several types depending on what area they affect: the lower or upper body.
Nature and genetics have awarded us women with some features in our figure, unlike men. In many women, fat deposition occurs, strange as it may sound, according to the female type, that is, in the area of the hips and buttocks. Therefore, the first category of women's exercise equipment that we will consider will be lower body exercise equipment.
What are the benefits of outdoor exercise equipment?
The popularization of a sports lifestyle has led to the fact that in cities they began to massively replace old horizontal bars and parallel bars with entire sports grounds, where you can train every muscle group for free.
The main advantages of outdoor exercise equipment are:
- the possibility of regular outdoor sports;
- availability of exercise equipment for both adults and children;
- the simulators are understandable on an intuitive level, so everyone can understand their operation;
- the ability to use the equipment for free and at any time;
- classes take place in the fresh air, which is very beneficial for the body.
Outdoor exercise equipment is developed by experienced athletes, so on such a sports ground you can work out all muscle groups and maintain your shape 24/7.
Exercise equipment for the lower body
1. Block frame
In this simulator you can perform the following exercises aimed at working your legs and buttocks:
- moving the leg back while standing - buttocks, hamstrings (1);
- moving the leg back with emphasis on the bench (2)
- leg abduction to the side - outer thigh, buttocks (3)
- leg curl, kneeling - hamstring (4)
– leg adduction – inner thigh, buttocks (4)
- squats from the lower block - buttocks (6)
- reverse row at the lower block - hamstrings (7)
2. Lying leg curl machine
- lying leg curl - hamstrings (1)
- moving the leg back - buttocks, hamstrings (2)
– gluteal bridge – buttocks (3)
3. Seated leg curl machine
- Seated leg curl - quadriceps
4. Leg abduction machine
- leg abduction - buttocks, hamstrings
- The best and most effective exercises to enlarge your buttocks in the gym
5. Smith machine
- squats - buttocks, quadriceps, hamstrings, inner thighs (1)
- lunges back/forward - buttocks, quadriceps, hamstrings (2)
– Bulgarian lunges – glutes, quadriceps, hamstrings (3)
6. Leg adduction/breeding machine
- leg adduction - inner thigh (1)
– leg extension – buttocks, outer thigh (2)
7. Platform trainer
There are many options for positioning the legs on the platform press, and this will determine which muscles are being stressed. Below I will give just a few possible bench press options:
- leg press with narrow and high legs - buttocks, hamstrings (1)
- leg press with wide and medium legs - buttocks, inner thighs, hamstrings (2)
- leg press in the middle of the platform with narrow legs - quadriceps (3)
- single leg press with different leg positions - glutes, hamstrings/quadriceps (4)
8. Hyperextension machine
– hyperextension with round back – buttocks
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These were the main exercise machines for women , with the help of which they can deal with their problem areas of the lower body, namely: legs and buttocks. Now let's move on to looking at the best exercise equipment for women for the upper body, since the arms, décolleté and back are often also problem areas for many women.
Review of simulators
Each of the street exercise machines allows you to work out different muscle groups. However, you can get the greatest effect from physical exercise on sports equipment only if you follow the technique of performing the exercises, which will allow you to correctly work the desired muscle group.
Arm wrestling table
The classic arm wrestling table uses the biceps, shoulders, hands, pectoral and back muscles. A partner will be required for this activity.
Ab bench
(street trainer)
Upper body exercise equipment
1. Gravitron
- pull-ups - back, arms, shoulders (1)
- dips - back, arms, shoulders (2)
2. Smith machine
- chest/head press; standing/sitting/lying; wide/narrow grip – chest, shoulders (1)
- pull to the chin - shoulders (2)
3. Hyperextension machine
- hyperextension with a flat back - back, lower back
4. Traction block on a cable
Depending on the grip width, different muscle groups and bundles work.
- vertical row to the chest/behind the head with a wide/narrow/reverse grip - back, arms (1)
- horizontal pull to the waist - back (2)
5. Block frame
- triceps extension (1)
- biceps curls with different handles (2)
- pull the handle to the belt from the upper block - back (3)
6. Butterfly trainer (transformer)
This simulator can change the direction of its movement and makes it possible to work on different muscle groups.
- bringing your arms together - chest (1)
– arm extension – shoulders (rear delts) (2)
These were the main strength training equipment for women , which help to work the muscles of the back, shoulders and arms. Now let's move on to abdominal exercises.
Why is it worth buying Skif exercise machines?
Our outdoor exercise equipment has the following advantages:
- Only high quality materials are used in production;
- all coatings are sanded and rounded for safe operation;
- two-component paint withstands atmospheric and chemical factors well, maintaining color for a long time;
- all seams are carefully processed and rounded;
- all protruding parts are closed with plastic caps, and bolts are covered with plugs;
- the simulators comply with all regulations and quality standards;
- Warranty for the operation of each simulator is 5 years;
- Product quality warranty – 1 year.
To buy high-quality outdoor exercise equipment, fill out the online order form or contact the phone numbers listed on the website.
Training program for beginners
Let's divide these exercises into two workouts: “A” and “B”. Do them for 12 weeks. Keep a training diary and record how certain exercises are given to you. If you’re not shy, you can shoot videos of training sessions and analyze your technique based on them.
Workout "A":
- Squats with a barbell – 3x5;
- Bent-over barbell row – 3x5;
- Army barbell press – 3x5;
- Farmer's walk - 3x20 meters.
Workout "B":
- Deadlift with trap bar – 3x5;
- Pull-ups – 3x5;
- Dumbbell bench press – 3x5;
- Farmer's walk - 3x20 meters.
Useful article: “3-Day Gym Training Program for Beginners.”
Strength training in the gym
- Anaerobic training helps build muscle mass and strengthen ligaments. Unlike cardio, strength training does not increase the body's endurance.
- Strength training speeds up your metabolism , which can help you lose weight. The fat burning process continues for several hours after training.
Strength training is aimed at the general physical fitness of a person. For beginners, pull-ups, push-ups, and squats are enough. More advanced athletes will benefit from training with iron.
Types of exercises on the simulator
Therapeutic effective exercises for diseases of the spine
and the order in which they are carried out.
The methods of exercise on the Yalovitsyn Swing simulator depend on the state of health and do not depend on the model of the simulator.
If you have back pain, hernias and protrusions, it is advisable to carry out health-improving exercises for the spine using a special, lightweight method. Its essence is stretching the spine when performing a hang according to the basic principles below.
methods of exercise, then a long rest in a horizontal position (at least 1.5 hours).
| back | neck | thoracic region |
| upper press | bridge | lower press |
| sternum strap | lumbar region | cervical region |
| arc deflection | hanging on the horizontal bar | back pumping |
For the convenience of long-term rest, it is recommended to lay folded items on the turntable.
several times the bedspread.
The horizontal position of the turntable is ensured by installing a stool
under its edge. These exercises should be performed before going to bed at night. Below are the basic exercise methods.
Preparation.
For the first time, classes should be carried out in the presence of an assistant, and on a swing prepared for turning over, ensuring a minimum angle of inclination of the turntable
to the horizontal. To do this, install the swing in accordance with fig. 5
Fig.5.
so that the distance and length of the lower limit cords between the legs of the stand are as wide as possible, see fig. 6.
Fig.6.
Make sure to maintain the same degree of tension on the restraint cords.
During classes, free space must be provided at a distance of at least 0.3 m around the perimeter of the swing.
20 minutes before the start of classes, 2 hours after eating, drink 1...2 glasses
warm, clean, high-quality water to increase the strength and elasticity of cartilage tissue and blood vessels.
Sit on the turntable and insert your feet, like slippers, into the tape loops
ankle joint braces.
With straightened legs, the location of the tailbone should be close to the axis of rotation of the table
and, of course, from the side of the legs, see fig. 9.
Fig.9.
Straighten up on the turntable. Fix your head so that the roller is
a pillow was under the neck, a ribbon with a sewn flannel flap under the chin,
and on the forehead - a forehead band in accordance with Fig. 10.
Rice. 10.
In this case, the slack in the two slings that attach the head fixation device to the turntable should be sufficient so that your body can move 5...10 cm when bending your knees, see fig. 10.
Turn over to the head down position.
You have completed the preparation according to step 1.
Try pushing and then pulling the stand handles. On models “Swing-combi” and
“Swing – universal”, the handles should turn slightly within the limits of elasticity and slack of the cords,
fixing the handles relative to the legs of the stand. Now straighten your legs and push the handles of the stand with your hands, holding them as high as possible, begin to turn the turntable
Swing, see fig. eleven.
Fig. 11.
If the arm strength is not enough to start turning, you should move the turntable relative to the axis to another groove located closer to the legs. In this case, the position of the tailbone relative to the axis of rotation should still be on the side of the legs. The rotation should be performed slowly, with a slight delay in movement in a horizontal position of the table.
If you have a simulator with fixed tilt angle control handles and grab them
is uncomfortable with your hands, try shortening the restrictive cords between the legs of the stand. To do this, pull out no more than 5...10 cm of the loop cord, as shown in Fig. 12.
Rice. 12
Be aware that if the restraint cords are shortened excessively, stability will be reduced.
the machine and there is a possibility of its dangerous overturning.
At the moment when the table begins to rotate to the “head down” position without
applying a pushing force with your hands on the handles of the stand, you need to pull the handles towards you until they stop and continue to smoothly rotate the table while applying a pulling force on the handles of the stand, see Fig. 13.
rice. 13.
At first, before acquiring skills, the assistant should hold the edge of the turntable from the side of the legs together with you to ensure the turn and insure against ending the turn too quickly. Take the position of the turntable in which your head is down,
and the legs are at the top, see Fig. 14.
Figure 14.
Release the handles of the stand and relax so that the body is supported by the tape stoppers of the feet. If the ankle joint is not comfortable in the brace, move your feet one at a time so that the bands on the instep and heel surface better adapt to the shape of the leg.
Elderly people, those with high weight, high blood pressure, or those with mild or early stages of glaucoma should first install auxiliary objects (such as a low stool or an upside-down pan) under the edges of the turntable to reduce the angle of inclination of the turntable and reduce
tensile forces in the extreme positions of the swing table.
Then, as blood and eye pressures adapt and normalize, these items should be
put away.
First, stay in this position until your back muscles are completely relaxed, according to how you feel, but no longer than one minute. In the future, with the acquisition of experience - according to your well-being.
If your back hurts, then most likely your back muscles are tense. They should be relaxed. In this case, painful sensations similar to a “lumbago” are possible. You shouldn't be afraid of this. After overcoming such pain, improvement occurs. Try to raise the pelvic bones or rotate them around an axis passing through the hip joints - this can also cause a “lumbago” and subsequent improvement.
Stretching the spine is only possible when the back muscles are relaxed,
Therefore, the main thing is to be able to relax your back muscles. While hanging head down, it is advisable to rub your cheeks, forehead and ears to improve blood circulation.
Turn over to the starting position “head up”.
You have completed step 2 and are in the “head down” position.
Now, without straining the relaxed muscles of your back and neck, just use your hands to pull up the handles of the stand and slowly turn the turntable. The moment the table begins to rotate from horizontal to head up position without application
pulling force, push the handles all the way forward and continue smooth rotation to the extreme position
“head up” with a pushing force, see Fig. 11.
At first, before acquiring skills, an assistant should hold the edge of the turntable from the side of your head and protect you from finishing the turn too quickly.
Stretching with fixation by the head and/or shoulder girdle.
You have completed step 3 and are in the “head up” position.
Place your hands on your stomach or along your body. Rest your heels against the support bands of the foot clamps. Relax in this position. Gradually carefully bend your knees in order to select the necessary force that will stretch you in the direction from your head to your feet,
see fig. 10.
Hanging with fixation behind the head should be carried out for no more than 30 seconds at a time.
Then straighten your legs, take a break and, you can repeat the hang several times, depending on how you feel.
If hanging upside down according to step 2 is unacceptable to you, stretching with head fixation is painful,
If stretching of the spine is necessary, you should use a chest strap. To do this, take the chest belt buckles and remove them from the handles of the stand, on which they must first be secured by you using the rubber belt loops, see Fig. 5.
Rice. 15
Pass the ends of the belt through the armpits and fasten the buckle on the chest. Adjust the length of the belt so that it gently compresses the chest at the shoulder girdle.
Release your head from its fixation device. Place your heels on the support straps of the clamps
stop and straighten your legs.
The first time, the assistant must completely remove the slack in the chest strap suspension line. Smoothly bend your knees and hang on the chest strap, see Fig. 15.
Hanging time is based on how you feel. It is possible to use the device at the same time
head fixation.
Exercises according to points 2, 3, 4 for diseases of the spine are recommended to be performed
three to five times per lesson, during training, prevention and relaxation - according to how you feel, but no more than 10 times.
Stretching – compression of the spine and diaphragmatic breathing.
You have completed step 4 and are in the “head up” position.
Release the shoulder girdle from the chest strap. You can wear a head restraint device. Holding the handles of the stand with your hands, bend and straighten your arms and swing the turntable so as to alternately take the “head down” and “head up” positions. In extreme positions, remove your hands from the handles of the stand and provide tension and compression
spine.
Inhale deeply, protruding your stomach with your diaphragm as you move to the “head up” position, hold your breath in the inhalation state (with the passages open for inhalation) and begin
movement in the opposite direction. Exhale completely in the head down position
(it’s good if at the end of exhalation - with a slight cough). Repeat this cycle of exercises
according to your well-being, gradually increasing to 40...50 times per lesson.6.
6. Abdominal muscle training.
With a healthy spine, for training, prevention and relaxation, it is recommended to start classes with training the abdominal muscles. To do this, after performing step 1, you should free your head from its fixation device. Move the Swing turntable to the “head down” position according to step 2. Bend and straighten at the waist, see Fig. 16.
Fig.16
If your abdominal muscles are not trained, help yourself by holding the handles of the stand with your hands. Then perform the exercises in steps 3, 4, 5.
End of classes.
In case of diseases of the spine, leave the swing after classes without straining your back muscles, resting your hands on the turntable and avoiding repeated “shots”, after classes lie on a flat horizontal surface for at least two hours, do not lift weights for at least four hours. If your spine is healthy, do not load your spine or make sudden movements for two hours after exercise.
Preparation for classes with large tilt angles of the turntable.
The “Swing – combi” and “Swing – universal” simulators allow you to adjust the angle of the turntable to the horizontal from 34 to 55 degrees. An increase in the angle of inclination is ensured by raising the axis of rotation of the stand by reducing the length of the lower limit cords
between her legs. Due to the simultaneous increase in the angles of free rotation of the handles, it is recommended to move on to classes on a swing with a large angle of inclination in two stages. In this case, it is desirable to have an assistant present who should protect against too fast
turn.
In the first step, wrap the lower limit cords around the legs of the stand, one at a time.
turn and fix them according to Fig. 17 (callout above, turntable not shown).
To do this, bring the legs of the stand together so that the cord sags to the floor. Take hold of the limp hand
cord and wrap it around the leg, pressing first to the outer surface of the leg,
then - to the inner one, passing through the slot of the clamp. If possible, carry out activities in accordance with
points 2, 3, 4, 5, 6. At the second stage, wrap the lower limit cords around the legs of the stand in the second turn and fix them, see fig. 17 (callout below). Now you can practice the same points with maximum angles of inclination.
Rice. 17
Additional methods of exercises and the order of their implementation.
It is recommended to master additional exercise methods after acquiring the skills to perform basic exercises. Additional exercises will increase the tension and compression loads on the spine and increase the load on muscles and joints.
Hanging on your hands in the “head up” position, see fig. 18.
Grab the top crossbar of the turntable with your hands. Bend your knees and slide down.
The back muscles are relaxed. It is advisable to place a folded blanket under your lower back.
The result is posture correction and prevention of internal hernias in the thoracic spine.
Hanging on your hands in the “head up” position with the pelvis lifted, see Fig. 19.
Support the turntable with your shoulder blades and feet. The muscles of the back and abdomen become tense.
Hanging on your hands in the “head up” position with your hips lifted and your knees bent, see fig. 20.
Support your back on the turntable. The back muscles and spine are stretched, with the natural curve of the spine straightening in the lower back. It is advisable to place a folded blanket under your lower back.
Hanging on your feet in the “head down” position with the pelvis lifted off, see fig. 21.
Support the turntable with your shoulder blades and feet. The muscles of the back and abdomen tense. The spine contracts.
Hanging on your feet in the “head down” position with the shoulder blades lifted off, see fig. 22.
Support yourself on the turntable with your arms and buttocks thrown behind your head. The chest is stretched
section of the spine.
Hanging on your feet in the “head down” position with your head lifted off, see fig. 23.
Support yourself on the turntable with your arms and back behind your head. The muscles of the cervical spine become tense.
Hanging on your feet in a “head down” position, lying on your stomach, hands behind your head.
Bend at the waist with the head and chest raised, see fig. 24.
The muscles of the back and abdomen become tense. If the strength to perform the exercise is not enough, help with your hands, resting on the turntable, see fig. 25.
In a relaxed hanging position, the assistant can massage the muscles of the back and neck.
General recommendations.
Exercises on the simulator should be carried out in sportswear to ensure gliding on the turntable and in socks. It is better to install the exercise machine on a carpet or carpet.
For a soft landing on the turntable and a more comfortable hanging “behind the head”, you can place a folded blanket under the buttocks.
If you have a machine with three pairs of ankle joint clamps, then straighten the bands
the pair that you need for your activities, and the tapes of the fasteners you do not use
press it between the slats of the turntable.
In 20 min. Before classes, 2 hours after eating, drink 1...2 glasses of warm, clean, high-quality water. This should increase the strength and elasticity of cartilage tissue and blood vessels, ensuring the saturation of the joints with articular fluid. Choose a diet that provides the necessary nutrition for cartilage tissue, muscle mass and vascular elasticity.
Exercise according to point 5 with diaphragmatic breathing is a massage of the abdominal organs, prevention of pulmonary diseases, solving problems with cleansing the body of toxins and improving metabolism, a sobering effect in case of alcohol intoxication and relieving hangover syndrome.
Set the total duration of classes and the duration of any exercise according to how you feel. You should not continue classes on a specific item (for example, item 2)
in case of deterioration of health, but it is worth continuing training on other, easier points
(for example, clause 4 and/or clause 5).
During the first exercises after turning to the “head down” position, it is possible
dizziness, nausea, unpleasant or painful sensations in the head. In this case, reduce
hang in this position for a while, but do not rush to stop exercising.
Most likely, there are problems in the flow and flow of blood from the head. After a few sessions, the problems will go away and your condition will improve.
If you have high or low blood pressure, measure it before exercise, immediately after exercise, and half an hour after exercise. Make sure that your blood pressure tends to normalize within ten sessions.
Measure your height. Repeat the measurement at the same time of day in the same place using the same method after one year of regular exercise. Make sure your height is close to your height,
who was at the peak of your strength and health.
It is most pleasant and beneficial to practice on the swing before bed, after a sauna, warm bath, shower or pool.
If your joints are not healthy, after the first classes, some strengthening is possible.
painful sensations that will subside as you practice.
A diet that limits the intake of salty, fried and canned foods will speed up the positive effect of exercising on the simulator.
The simulator should be stored and operated at room humidity and temperature. Significant changes in air humidity and temperature in the room with the simulator can lead to warping of its individual elements and mobility between the glued surfaces.
If the machine squeaks when turning, rub paraffin on the axis of the stand around which the turntable rotates.
If the rotary handles of the stand of the “Swing-combi” or “Swing-station wagon” exercise machines turn too freely and “wobble”, tighten the screws securing the handle covers that secure them to the axis.
Having received positive results for your health from exercise on the simulator, please share
your successes with your loved ones and acquaintances, recommend them to exercise on a simulator to improve their body health
and increasing vitality.
Why does the Yalovitsyn Swing work so effectively? The mechanism of the positive effect of swing training is a moderate tensile load on the vertebrae and joints, which leads to relief from pain in the back and limbs in just a few sessions.
Yalovitsyn's swing works with the cause - compression of the intervertebral space and disc deformation - they increase the distance between the vertebrae.
And by changing the direction of the influence of gravity (due to the temporary raising of the legs above the head), the metabolic processes and the flow of blood to parts of the body that are poorly accessible in normal human positions are enhanced.
This leads to improved blood circulation and metabolic processes in the brain, internal organs, joints and all fluid metabolism systems of the body (blood, lymph, bile, intercellular fluids), and in the gastrointestinal tract.
One of the reviews:
Tatiana
Hello dear Alexander Andreevich! I hasten to inform you that the results
The classes are impressive - the effect is very noticeable. Thank you very much! God bless you
health! I recommend your products to all my friends with a pure heart. Should have
to somehow strengthen advertising - people simply don’t know that there is an alternative
surgical intervention and subsequent disability. Promote
Please make your products more active, and I, in turn, will recommend the swing
here in Siberia. Goodbye. All the best to you!
The Yalovitsyn Swing simulator treats the disease itself, and not its symptoms and consequences!
Order a simulator by phone, where you can get free consultations
for any question you are interested in.
Powerful Muscle Building Results: Strength Training to Burn Fat in the Gym
The load that an athlete receives in the gym is usually divided into two types : aerobic and anaerobic.
Aerobic - any cardio: running, jumping rope, exercise on an exercise bike. Anaerobic - power load.
Anaerobic training, as a rule, is carried out using special equipment (barbells, weights, dumbbells, exercise machines) and is aimed at increasing muscle mass and creating a fit, athletic figure.
