How to choose a sports equipment for your home. Types of sports equipment. What criteria to consider when purchasing. Required programs. Types of cardiac sensors.

Features of home training

Home exercise equipment will be an excellent way to improve your health and maintain a slim figure. Training allows you to spend your leisure time in an interesting way, with benefits for the whole body. If you only exercise on a treadmill or stepper for only 5-10 minutes a day, there will be no effect. This is just a warm-up. To achieve the desired results, you should devote at least 40 minutes a day to sports. Experts recommend doing 2 approaches.

If you have several exercise machines, you need to change them as often as possible. Each of them helps strengthen and develop certain muscle groups. The lesson should be methodical and properly organized. To do this you need to follow a few simple rules:

Systematicity. Perhaps the most important condition that helps to get the desired result. Training should be repeated at least 3-4 times a week.
Moderation. You cannot use high loads from the very first lesson. The intensity is increased gradually.
Warm up. Before using home exercise equipment, you need to warm up your muscles. This will increase work efficiency and reduce the risk of injury.
Breath. During exercise, it is recommended to inhale air at the moment of muscle tension, exhale at the relaxation stage.
Water. Helps eliminate toxins and prevents dehydration, so you need to drink more during training.
Nutrition. It is necessary to eat food 2 hours before the start of the lesson and 1 hour after its completion.

Compliance with these recommendations ensures maximum effectiveness and safety when using home exercise equipment. The correct technique and regular training will allow you to achieve visible results after just 1 month.

Home workouts should be regular; exercise for 40-60 minutes several times a week

The intensity of exercise is increased gradually

If you have several exercise machines at home, you need to change them during training as often as possible.

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.

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.

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 impossibility of installing 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

When asking which home exercise machine is best to choose, you need to consider whether there is a place to put it, and for what purpose the unit is being selected. Some people choose equipment online for installation outside in their yard. This solution can be afforded by buyers who have a large local area. Sometimes treadmills are placed on balconies or verandas.

Outdoor activities have a positive effect on the body. The simulator requires a level area. The design must be chosen from a catalog that is high-quality, reliable and strong, so that it is not affected by temperature changes and humidity.

The most popular type of home exercise equipment is cardio. Equipment specially designed for aerobic exercise of varying intensity. Also, for home use, athletes choose exercise equipment for all muscle groups. Such mechanisms help to tighten the figure and achieve muscle relief.

Another type of exercise equipment is strength training. The devices are designed for intense training. Thanks to the equipment, you can increase muscle size. A sports power unit will pump up individual muscle groups.

Types of exercise equipment by type of load:

with magnetic drive;
with mechanical load distribution;
with electromagnetic load distribution.

Sports training equipment is equipped with different load control systems. Externally, the units are practically no different from each other, but they have different operating principles. Magnetic drive equipment is silent, reliable and durable. It costs much more than other types of units.

Mechanically driven walkways are simpler, sometimes make noise during operation, and are not as expensive. The peculiarity of such a simulator is that you cannot install a full-fledged monitor with training programs on it. This type of path is the most budget-friendly, so it is ideal for home use.

The weight loss machine with an electromagnetic drive operates in automatic mode. At the beginning of the workout, the treadmill gradually picks up speed and also stops smoothly so that the pulse rate of the person exercising returns to normal.

There is a large selection of exercise machines on the Internet. The most popular for home use: elliptical, stepper, exercise bike, treadmill, rowing machine. Sports installations are popular in Russia. The leading countries in the production of simulators are: Germany, America, Sweden, the Netherlands, Italy.

Stepper

A cardio machine that has virtually no contraindications is a stepper. It is multifunctional and does not take up much space. The design simulates running or walking up the stairs. Working out on a stepper is not difficult. It is suitable for quick weight loss.

Small dimensions and ease of installation make the equipment in demand. It is also not as expensive as complex and large simulators. Some models allow you to perform weight-bearing exercises for the abs and back. Trainers advise choosing a stepper that will be universal and will allow you not only to reduce body weight, but also to correct your figure and keep your body in shape.

You can change the load level on the unit. This way, the lesson will be effective and not very tiring. It is necessary to order a specific stepper model after studying its capabilities.

There are different types of steppers:

with handles;
with handrails;
with expanders.

Beginners should give preference to models with handles. Thanks to them, there is no risk of injury. Experienced athletes should buy a design with expanders to further pump up their core and back.

Pros of steppers: effective for weight loss, not very expensive, compact in size, you can choose the desired level of load, helps cope with cellulite. Disadvantages: the upper body practically does not turn on during training, the stepper is not suitable for people weighing more than 100 kg, it puts a lot of stress on the joints.

The stepper engages the biceps, gluteal muscles and quadriceps of the thighs. The calf and calf muscles are also included. In 60 minutes of training, the stepper helps burn 350-400 kcal.

Advice from fitness instructors on how to choose a stepper machine for your home will help you decide on the model and learn about the design features. This unit is suitable for women and men who dream of strong legs and toned buttocks.

Popular steppers, “Sport Elite”, “KETTLER Montana”. When choosing, we pay attention to: type of load, weight, price, functionality. There are models with a safe fit for people with sore joints.

Orbitreks

An elliptical trainer is also called an orbitrack. It simulates skiing. The design is larger in size than an exercise bike. Some models are compact and designed for home use.

Exercises on the orbit track involve different muscle groups: the back, shoulders, arms, and lower body are involved. It is believed that the ellipsoid is a more universal design and is superior even to an exercise bike. The product puts minimal stress on the knees.

The simplest ellipses allow you to select the required load level. The muscles do not get used to the exercises, because it is possible to increase the intensity of the exercises. Instructors note that the cardio machine works the buttocks without overly involving the legs and hips.

Regular training can tone the body, help girls get rid of cellulite, work out the calf muscles and thighs.

Advantages of the orbitrek:

Doesn't put stress on joints.
Has an average price.
Availability of different difficulty levels.
Easy to learn.
Quiet operation.

Disadvantages: hands and back are practically not used, rather large dimensions of the equipment. 60 minutes of training allows you to lose 550-600 kcal. The exercise machine is recommended for people weighing 110-180 kg. Of course, it can be used by lighter weight athletes, but the unit is safest for obese people.

Orbitrek for adults and children is a profitable purchase. If you follow safety precautions, the products will help improve the health of the whole family.

Consultants from specialized stores can help you with the question of how to choose an elliptical trainer for your home. When choosing, you need to pay attention to: characteristics, material from which the unit is made, step length, pricing policy of the company, availability of service centers in case of need for repairs. Almost all models cope with their tasks. The most affordable products are considered to be “USA Style” and “Tornado”.

Treadmill

The treadmill is designed for full-fledged workouts, thanks to which you can lose a lot of weight and keep your body in good shape. The equipment is considered effective, but it is not very cheap. The cardio machine burns the maximum number of calories. While walking or running on the treadmill, all muscles work.

All track models allow you to vary the load level. The product is suitable for most people, regardless of weight and age. People who have undergone surgery or are undergoing rehabilitation can choose a walking mode to get used to the load. As you get used to the load, you can increase the intensity of the workout.

Pros of a treadmill:

exercise maintains health and normalizes blood pressure;
there are different speed levels;
you can change the slope of the track;
the unit helps you lose weight;
the whole body is involved during training;
The walkway can be used by all family members as it is easy to use.

A review of the tracks allows you to buy the most optimal model, but there are also disadvantages: high cost, there is a load on the joints, it is noisy during operation, and it is large in size. While using the simulator, the muscles of the lower leg, foot, buttocks, abs, triceps of the arms, and quadriceps of the thighs work.

Trainers and consultants in sports stores answer the question of how to choose a treadmill for home. They advise you to take a closer look at UNIXFIT, DFC and Carbon Fitness.

In a maximum of 60 minutes of training on the treadmill, you can lose up to 700 kcal. Fast walking allows you to get rid of 300-350 kcal in an hour. The product is suitable for: athletes who are preparing for marathons, overweight people. Also, different models are considered by people who want to keep fit at home.

Instructions on how to choose the right exercise machine for your home: first - consult with a trainer, second - look at which treadmill models are in the top, third - read product reviews, fourth - pay attention to trusted manufacturers, fifth - decide on the type of treadmill and budget, sixth – place an order.

The treadmill must have a durable frame, different speeds, a display, the optimal size of the running strip, and a powerful motor. A guarantee of at least 12 months will allow you not to worry about the money spent.

Exercise bike

Sports fans often have questions about which cardio equipment to choose for their home, and how to avoid making mistakes and not encountering low-quality products. An exercise bike is considered one of the optimal exercise machines. It simulates riding a bicycle. There are compact models suitable for home use. The load is distributed between the legs, buttocks and thighs. The product cannot replace full-fledged training in the gym, since the upper body is minimally involved.

During exercise on the simulator, the load on the knees is minimized, since the body is in a sitting position. The product is suitable for people of different weights. Even older people can exercise safely and lose weight.

Types of exercise bikes: vertical and horizontal. They differ in the degree of load and size. Vertical ones help keep the body in shape and are designed for rapid weight loss, while horizontal ones are bought for apartments as rehabilitation exercise equipment.

Advantages:

average price;
availability of different sizes of models;
ease of use;
minimal load on joints;
silent operation;
The exercise machine is suitable for obese people.

The only obvious disadvantage is that the upper body does not tense during exercise. In 60 minutes you can lose up to 450-500 kcal on an exercise bike. The unit focuses on working out the lower body. With its help, it is possible to pump up the gluteal muscle and legs.

The most optimal exercise bikes are offered by “Hasttings”, “Body Sculpture”. When choosing a product, you need to look at the photo and pay attention to: the load system, the method of landing, additional devices, the maximum permissible weight of the student, the ability to adjust the seat, the presence of straps and locks on the pedals.

Rowing

Aerobic training at home or in the gym is often done using a rowing machine. It reproduces the movements of a rower. The rowing unit involves the whole body in the work. The main objective of the design is to use the upper body as much as possible, to work the shoulder girdle, arms, chest, and back.

This simulator is considered the safest. Sports equipment has no contraindications, so it is suitable for children, adults and the elderly. If you choose a high level of load, you will be able to conduct a real intense aerobic workout. It is worth buying an expensive product to strengthen and heal the body.

Pros: there is no risk of injury, there is a noticeable load on the arms and back, the design is gentle on joints and is suitable for athletes with problem knees. Also, regularly spending time on a rowing machine will improve your posture and help you cope with lower back pain.

Disadvantages: high cost, parameters. The rowing machine is also not recommended for people with spinal diseases. In 60 minutes of training you can burn up to 550-650 kcal. The unit focuses on working out the upper body. It is suitable for the stronger sex and women to achieve a fit and athletic shape.

If you think about which rowing machine to choose for your home to meet all the requirements, then you need to look at the , “Body Sculpture” and “DFC” models. When choosing, we pay attention to: brand, load system, maximum weight of the student, weight of the unit, dimensions in working condition, class of equipment, country of manufacturer, warranty.

Semi-professional rowing machines are more in demand. When folded, they do not take up much space, and when used, they are quite compact. High-quality exercise equipment will replace any sports equipment. While exercising on the rowing device, the monitor displays the user's current parameters, determines his heart rate and how many calories he has lost. The rowing design is almost silent, so it is suitable for home use.

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.

Minuses:

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

Classification of exercise equipment by muscle groups

The following types of exercise equipment are distinguished by muscle groups:

for the chest;
for the back;
for the press (abdomen);
for shoulders;
for hands;
for legs;
multifunctional.

Advice! When creating a strength training program, try to pay attention to the development of all muscle groups, not just the main ones. However, when working out in the gym, you should take into account the timing of the exercises. To get everything done, you need to use multifunctional exercise equipment, on which you can exercise using all muscle groups.

Now let's take a closer look at the simulators and their purpose.

For chest muscles

The basis for the development of the pectoral muscles is the bench press, without which training in the “strength” gym is practically impossible.

In this exercise, the muscles involved are not only the pectoral muscles, but also the triceps, and indirectly the anterior deltoids.

A horizontal press machine has an important advantage over lifting a barbell or heavy dumbbells while lying on a bench - you can work in the gym with a significant weight without the help of an assistant.

This also applies to the Angle Press machine, which provides an accentuated load on the upper chest.

Many gym regulars enjoy using the “Butterfly” exercise machine (synonyms: “Butterfly”, “Chest machine”). Working with your arms bent at the elbows, reminiscent of a dumbbell fly-down while lying down, thoroughly loads the pectoralis major and minor muscles.

Also among the equipment of gyms there is a “Pullover”, designed for the safe performance of the exercise of the same name, which, in addition to the pectoral muscles, well loads the serratus muscles, indirectly the “wings” and the abs.

For back muscles

Exercise machines that allow you to do exercises for the back of all types, protecting the spine from hernias and other troubles:

T-neck design. Used for T-bar rowing in a bent or angled position.
Block simulators for three types of traction - vertical (with two hands together or alternately), horizontal and lever. All types develop the “wings” and other muscles of the upper back, replacing deadlifts with a barbell or 1-2 dumbbells.
The Gravitron is an excellent substitute for a pull-up bar that develops the muscle groups of the back and arms. The device allows people with insufficient muscle strength to perform regular pull-ups to perform the exercise.
Extension bench. Designed to allow you to do the aforementioned hyperextension in the gym, strengthening your lower back.
“Back Extensor” exercise machine – for an exercise that replaces hyperextension. Good for preventing spinal problems.

Having found out what units are used in the gym, pumping our backs, we lower ourselves to our feet.

For leg muscles

The leg press machine provides powerful training for the quadriceps, hamstrings and buttocks in the gym.

The same muscles are trained, increasing muscle mass, on the Hackenschmidt machine (another name in the gym is the Hack machine) and the Smith machine, which is used primarily for squats.

Leg training on each of the three units is useful as a replacement for barbell squats or as an additional exercise.

In addition to the basic leg exercisers mentioned above, in well-equipped gyms there are devices for:

knee extensions that load the front of the thighs;
bending the knees to strengthen the hamstrings;
information about the legs, pumping up the adductor muscles of the thighs;
leg extensions - abductor muscles;
swings to the side - adductor, abductor and buttock muscles;
swings back - buttocks;
exercises to develop the muscles of the legs.

The latter are called shin machines in gyms.

They come in three types:

inclined – for training in a sitting position;
regular – for sitting exercises;
regular ones - for standing exercises.

For arm muscles

A triceps machine and a biceps machine, respectively, help pump up the extensors and flexors of the arms in the fitness club. The special design of both simulators allows you to relieve the spine and work out the only muscle involved in isolation.

You can develop both biceps and triceps in the gym using the aforementioned Gravitron to simulate pull-ups, and the Gravitron to simulate dips.

There is another replacement for such push-ups, which is what the “Seated Bars” simulator is designed for.

Units such as the “seated French press” are needed in the gym to work out the middle and inner fascicles of the triceps.

If the listed units for arm extensors are not available in the gym, a bench press bench with adjustable arm position will do. Imitating a bench press with a narrow grip reduces the load on the chest and increases the load on the triceps.

For training the muscles of the forearms in the gym, the “Roller Block” simulator was invented.

For shoulder muscles

List of exercise equipment addressed to those who care about the development of the shoulder girdle:

“Seated press” - replaces the exercise of the same name, which perfectly increases the muscles of the shoulders and triceps. Loads mainly the extensors of the arms and the front part of the deltas.
“Seated fly” - imitates dumbbell flyes while sitting or standing, part of an effective method for pumping up delts in the gym. Develops their middle part.
“Seated reverse fly” - serves to work the back of the deltas.

The machines do not require a detailed description, the exercise technique is simple and clear, and such units can be found in almost any gym.

For abdominal muscles

It remains to find out what types of abdominal exercise machines there are:

a seated crunch machine that helps pump up the anterior surface of the abdomen, intercostal and serratus muscles;
twister - this is the name of the abdominal exercise machine, which focuses on increasing and working out the oblique muscles;
Roman chair (see above);
inclined bench for raising legs while lying down;
Swedish wall with bars or a bench for raising the torso while lying down.

At the same time, it is worth mentioning a simple gymnastic roller, which helps to remove the belly and gain sports cubes in place of pillows with fat. You can exercise with the roller both at home and in the gym.

Multifunctional trainers

The two most common multifunctional trainers are the block frame and the crossover.

The block frame design includes two traction blocks, and the crossover has four. They practice according to the same principle - to perform exercises for all muscle groups, they correctly use the change of different handles.

A set of exercises that will help you pump up your upper and lower body, torso and limbs using these simulators are given in the instructions. You can also ask a more experienced bodybuilder for advice at the gym or watch him train while resting between sets.

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.

Minuses:

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

Horizontal bars and bars for home

This sports equipment can be floor-mounted or mounted. The mounted exercise machine is attached to: a wall, ceiling or doorway. A wall-mounted horizontal bar can consist of one crossbar or have a universal design for parallel bars and presses. Let's look at several options for your home.

Three in one

The 3-in-1 universal exercise machine is a horizontal bar, parallel bars and abdominal supports in one sports equipment. In addition, there is a ring for hanging equipment. You can hang a punching bag or attach an expander. A good option for a small apartment.

Multifunctional horizontal bars have one feature that should be taken into account when choosing this strength training device. The projectile is attached to the wall. To turn the horizontal bar into parallel bars (and vice versa), you need to remove the exercise machine from the mounts and turn it over. An adult man will need a couple of seconds and there will be no problems. But another dilemma arises.

Since the horizontal bar is mounted high, the handles of the bars are at shoulder level or higher. To climb onto the apparatus, you will need a stool or you will have to install additional fasteners under the bars.

Floor trainer

The indisputable advantage of the floor horizontal bar is that you don’t need to drill anything. All simulators are supplied disassembled with instructions. The bars and press supports are made at a comfortable height. In addition, some models allow you to adjust the height of the bars and have a nice bonus in the form of push-up stops (from the floor).

To prevent the floor horizontal bar from wobbling, it must have a wide base, more than 120 cm in length. Add space for a comfortable approach. In other words, the room must have at least two square meters of free space.

Horizontal bar for doorway

The spacer bar can be installed in a doorway or in a narrow corridor. On various models, the spacer width ranges from 60 to 120 cm. User weight is up to 90 kilograms. For heroes with greater mass, it is recommended to install additional fastenings with screws.

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.

Malfunctions

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

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

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.

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.

Which exercise machine is best for weight loss?

If your goal is only to lose weight, we recommend choosing between the following options:

Elliptical trainer.
Rowing machine.
Treadmill.

They will allow you to spend a large number of calories and quickly remove all excess. But strength training equipment should not be discounted either. With the right diet and diet control, strength exercises (in a high-repetition mode) will also be effective. By combining them with regular jogging in the park, you can achieve significant fat burning.

Which is better for gaining muscle mass?

For those who want to replace their gym at home, we recommend the following option:

Set of collapsible dumbbells.
Multifunctional station with free weights.
Bench.

Optionally, you can add a barbell or kettlebell to perform swings. However, if the station does not suit your budget, we recommend choosing a pair of dumbbells up to 26 kg each. This will be enough to spare (and if the working weights exceed the limit, you can buy additional pancakes).

How much do exercise machines cost?

The cost of exercise equipment varies significantly, so the price range must be considered for each model and manufacturer.

The optimal types of simulators have the following prices.