Exercises with and without machines: what's the difference?
Effective strength training, experts say, can be done both with and without the use of exercise machines. What is the difference? “When working out with free weights, we involve not only the target muscles in the work, but also connect small stabilizer muscles,” comments Lyubov Orekhova, head of the sports department, personal trainer, instructor of group programs at the City Fitness - Dobryninskaya.
This is a plus for those who dream of getting a six-pack as soon as possible. And a minus for those who are new to fitness. “Since we do not have a fixed body position and we need to maintain balance when performing exercises, it is more difficult, so beginners are not recommended to start with free weights,” says Lyubov Orekhova. “It’s better to master the technique of performing strength exercises in simulators.”
Training with free weights is considered more beneficial for those whose goal is to lose weight or gain more volume in their muscles. “The more different muscle groups work, the more energy is spent in one workout, that is, you lose weight faster,” explains Irina Terentyeva, instructor at the World Gym Club - Krasnodar . “And as a result of training with free weights, muscles develop faster and respond to growth - due to greater stress than when working on machines.”
Exercising on machines is also considered safer than exercising with free weights. “If a person has health problems - in particular, with the spine (protrusion, hernia) - then axial loads are not recommended for him. Then he can perform exercises on the same muscle groups in the machines. For example, the platform leg press. In this exercise there is no axial load on the spine, but the same muscles are worked as in squats, where there is an axial load,” adds Lyubov Orekhova.
The difference is that to train a muscle group in machines you may need several different exercises, but with free weights you only need one. For example, to work the front and back of the thighs with dumbbells, only lunges are enough. Do you want to pump up these muscles in the simulator? You will have to perform two different exercises - extension and flexion in the simulators. In practice, this means a longer session duration compared to training in the free weights area.
Jumping
Jumping jumps are most often used as a warm-up before starting strength training. Thanks to them, the muscles warm up well, the body prepares for future stress, and fat is burned through sweating.
- The legs are fixed at shoulder width, the feet should be equally straight.
- Hands are fixed on the belt.
- They push off with their feet from the floor surface and make low jumps at least 35-40 times.
During the exercise, you can bend one leg and jump on the other. On two legs you are allowed to turn 180 or 360 degrees around yourself, either in one direction or the other. You can jump forward-backward-right-left, thus adding variety to the exercise.
If desired, every girl can regularly perform effective abdominal exercises at home. All you need is desire and willpower so as not to quit classes ahead of time.
And in order to learn how to do training correctly, you need to become familiar with the technique, and then the results will be impressive.
How to combine training with free weights and machines
It all depends on your level of training, health and goals. Beginners are recommended to exercise on simulators. “The longer a person exercises, the more difficult his exercises can be: for example, no longer in machines, but with free weights,” says Lyubov Orekhova.
Therefore, more experienced fitnessists can gradually “switch” to free weights. It is permissible to build a training program like this: work out your leg muscles with free weights, and your back using exercise machines.
All major muscle groups - legs, back, abs, arms - can be worked out both in simulators and with free weights. Lyubov Orekhova shows which ones to choose for this exercise.
The path to losing weight
Many people try to get rid of their belly fat by pumping up their abs. Alas, this method does not work separately from exercises for general weight loss. Experts explain this by saying that pumping the press trains only the superficial muscles. At the same time, the volume of working muscles is extremely small, which means that very few calories are burned and it simply does not reach the point of burning fat. On a pumped-up “male” belly, even the abs are noticeable, but the belly itself still seems to be full. On the “female” belly, the “cubes” remain hidden by a layer of fat. Moreover, pumping up the muscles increases in volume, and with them, the waist.
So what to do? First of all, reduce the calorie content of the diet by 10% (it’s easier to reduce the amount of fat, for example, replace regular cottage cheese with low-fat cottage cheese, and remove the skin from fried chicken). And do endurance exercises. Preferably 40 minutes every day, if that doesn’t work out – 3-5 times a week for an hour. And in addition to this, you can also pump up your abs.
Exercises for leg muscles
Let us remind you: working with free weights allows you to load several muscle groups at once, while in the simulator each of them will have to be pumped up with separate exercises.
Without machines: lunges with dumbbells
Stand up straight, take dumbbells in your hands, place your feet hip-width apart. Step your left foot back, resting your toes on the floor. Bend your knees to a right angle and lower into a lunge. Do not bend at the lower back, do not move your right knee beyond the projection of your foot. Then straighten up smoothly. This will amount to one repetition. Perform the same number on each leg.
In the simulator: leg curl lying on your stomach
Lie with your stomach and chest on the machine, fix your body so that the fastenings by which you will pull the weight rest tightly on your ankle. Turn your legs slightly so that your heels are closer to each other. Bend your knees and gently pull the weight toward your body. Then lower your legs back (but keep them just above parallel with the floor). Work the back of your thighs and gluteal muscles.
In the simulator: leg extension in the simulator
Sit on the machine, grab the support handles with your hands. Secure your feet under the bolsters and press your lower back against the back of the machine. Extending your knees, smoothly lift your legs forward and up. Work with the front of your thigh.
Combined crunches
This abdominal exercise consists of two different movements combined into one. Bicycle kicks and body rotation with hands behind head. It turns out to be a very powerful and effective exercise that develops the abs, thighs, and oblique abdominal muscles!
Execution: lie on the mat, hands behind your head.
Start making movements with your legs that imitate pedaling a bicycle. At the same time, complement them with rotational movements of the body so that when you pull your left knee to your chest, you can touch it with your right elbow. Conversely, when your right knee is pulled up to your chest, touch it with your left elbow.
You can breathe during the exercise as you wish, as comfortable as possible. As long as you have enough breath until the end of the approach.
Combination crunches are usually performed in 3 sets of 12-25 repetitions on each leg. That is, the total should be 24-50 movements.
Exercises for arm muscles
In this group we have collected exercises that pump not only the muscles of the arms, but also the muscles of the shoulders.
Without a machine: triceps extensions
Stand up straight, take dumbbells, lower your arms along your body. Lean your body forward slightly, without arching your lower back. Fix your forearms in one position. Bend your elbows to a right angle and pull the dumbbells closer to your body. From this position, smoothly straighten your elbows, moving the dumbbells back. Then return to the starting position. This is one repetition.
Without a simulator: delta flyes
Stand up straight, take dumbbells, lower your arms along your body. Smoothly spread your arms to the sides to shoulder level, do not straighten your elbows completely. Then lower your hands with dumbbells to the starting position (closer to the pelvis). This is one repetition.
In the machine: biceps curl
Stand up straight, facing the machine, grab the handle of the lower block with both palms with a reverse grip. Bend your elbows and pull the handle toward you (to about chest level). Work your triceps. Then slowly lower your arms to the starting position (do not straighten your elbows completely). This will amount to one repetition.
In the machine: extension with cable handle
Attach the rope handle to the upper block. Stand facing the machine, grab the edges of the handle with your palms. Press your forearms and bent elbows closer to your body. Extending your elbows, pull the handle down to hip level. Work your triceps. Then smoothly return to the starting position (elbows bent). This will amount to one repetition.
Exercises for back muscles
We asked Lyubov Orekhova to show us basic movements that primarily involve the upper back and latissimus muscles.
Without a simulator: retraction of the shoulder blades
Stand up straight, take dumbbells, lower your arms along your body. Lean your body forward slightly. Squeezing your shoulder blades and bending your elbows, pull the dumbbells closer to your stomach. Then slowly lower your arms down. This will amount to one repetition.
In the simulator: horizontal block row
Sit on the machine, rest your feet on the support platforms (knees straight), grab the handle with your palms. Bend your elbows, working the muscles of your arms and back, pull the handle towards your belt. Smoothly return to the starting position, straightening your elbows. This is one repetition.
Exercises for the abs
There are many types of abdominal crunches that can effectively pump this area without exercise equipment. We will show only one - basic - option with weighting.
Without a machine: dumbbell crunches
Lie on your back, pick up a dumbbell. Bend your legs at the hip joint and lift your feet up. Stretch your arms with the dumbbell up. Lifting your shoulder blades off the floor, gently twist your body forward and upward. Work your abdominal muscles, do not strain your neck. Then slowly lower your body onto the mat. This will amount to one repetition.
With a machine: hanging leg raises
Stand on the platforms of the machine, press your lower back to the back, grab the handles with your palms, place your forearms on the upper support platforms. Lower your legs down and “hang”, leaning on your hands. Working your abdominal muscles, smoothly lift your legs up until they are parallel to the floor. Then lower them down. This will amount to one repetition.
Combine these exercises in your workout at your discretion. The number of repetitions and sets depends on your goals (whether you are training to lose weight, gain muscle mass, or increase strength).
Running while lying down
A fairly simple but very effective exercise, especially if you use it in combination with other abdominal exercises and in circuit training.
Execution: take a lying position, as for push-ups. Pull the knee of one leg towards your chest and assume a lunge position, leaning on both legs. Then quickly, jump, change the position of your legs to the opposite. Continue until you have completed the desired number of repetitions.
Breathe randomly to make it comfortable.
Running while lying down is performed in 3 sets of 50 or more repetitions. Repetitions are counted for each leg movement.
Alternatively, run in a prone position without touching the floor with your forward leg.
