Strength Training: types, characteristics, how to choose, manufacturers

Strength Training - kind of sports equipment, which is designed to enhance the effect of training. Models available for different groups of muscles, stress level and mode of operation.

The basis of the strength training is a common principle - using the weighting load to increase the pressure on the muscles during movements.

Types of strength training equipment

Specialized simulators designed for training and muscle building. The main distinguishing feature - a set of muscle mass in a short period of time.

Available in universal and special models that are designed to study specific areas of the body.

Simulators are divided into four types:

• fitness station;
• block frame;
• Smith machine;
• power simulator.

Pets are multifunctional units, to exercise the muscles in general.

The difference between the equipment - in principle actions, based on the difference in the load and the effect of the weighting.

With the use of its own weight

• Bars. Designed to develop the muscles of the back, chest and arms. Used to study straight, oblique and transverse abdominal muscles. The difference - enable us to develop the latissimus dorsi.
• Horizontal bar. Basic exercises - hanging and pull-ups, which are designed to study the press, deltoid and lateral muscles. Strengthen the shoulder joints and give the load on the whole body.
• Benches for the press. Purpose - to train the body to develop deltoids, straight and obliques. Models with control function (changes) are used to tilt the load correction during exercise.
• Hyperextension. The simulator is designed for the study of the gluteal muscles, legs and back. Suitable for people with a sick and weakened spine. Used to burn excess fat in difficult and problem areas.

Using the built-in weight

• Multistantsiya. Universal power complex that involves all muscle groups. The difference - quick setup for a specific type of training.

Not limited to a certain amount of exercise, it allows you to perform basic movements for the major muscle groups (press, mixing / dilution of thrust top and bottom flexion and extension).

• The simulator is a crossover. This block simulator station to work out back muscles and chest. The difference - allows you to perform isolation exercises that develop the inner and lower muscle tissue in the chest, parallel loaded press.

The model is produced in addition to bar press and dumbbells in a supine position.

With the use of free weights

• Thrust to the chest, with emphasis. The equipment is used to study the broad and round the back muscles, biceps.
• Scott Bench. Tool for isolation stress on the biceps. The equipment used for professional training aimed at pitting elaborate muscle size and shape correction.

The simulator allows you to change the contours of the head and the bottom of the arc. The station is used to impart topography hand, allocation brachial biceps muscle.

• Athletic bench. Universal bench, which is designed to perform exercises sitting or lying on the station. Suitable for training the arms, shoulders, legs and press.

Device

The operating principle of strength training - weight effect on a group of muscles during exercise (or additional own, which gives the unit itself).

There are four groups of strength training on the basis of weight:

• under its own weight;
• block (with a built-in weight);
• Presses (free weight);
• functional training (combined weight).

Models available with hydraulic principle of the creation of the load. Loads replaced piston hydraulic system. The difference - a smooth change in the load, as is the attention paid to secure gravity adjustment during exercise.

The principle used in simulators for rehabilitation for women and the elderly.

Under its own weight

The severity of his body - the main load during exercise. Unlike - universality, the combination of several functions in one device. Here practiced all muscle groups, develop stamina, strength and flexibility of the body.

The load is changed with the angle of displacement of the body or the bench for exercises. The alternative - to be attached to the body of the additional loads, which will increase the burden.

Models are designed for the professional, semi-professional and home use. Most often used as a home station for personal training. Difference - the compact size and lightweight design.

Regular training on such a simulator helps improve endurance, tightened figure, tone the muscles, to issue the relief muscles, get rid of the extra kilos.

Provide sufficient load during exercise to reset the body's metabolism. Not suitable for gaining lean muscle without the extra weight.

The principle of class "under its own load" allows to train people with zero level of physical fitness and keep fit professional athletes.

With built-in weight

For more severity during exercise provide a flat cargo, built-in simulator design.

Principle of operation:

• Cargo holds the latch in the package-stack.
• During the exercise, they move up and down along the shaft or the guide wire, while maintaining a constant load on the muscles.
• Weight change: moving the latch that captures a smaller number of flat weights.
• Mounting on additional weight - by using the holes and pins.

It is designed to work on specific areas of the body. Manufactured specialized models for the press legs, arms and back.

This group is used for entry-level training for the automation of load on the human body. The principle of operation is recognized as safe to use, it allows you to practice without being accompanied by a novice coach.

Issued universal model and a device for elaboration particular muscle groups that are placed in sports halls. Universal type - it is a combination of several units for a full body workout, it can be used at home.

Free weights

This is a set of professional equipment, which integrates a single principle - free weight. Such include: dumbbells, mane, pancakes, etc. The simulator loads a separate group of muscles, strengthening exercises synergistic effect.

Models are designed to strengthen burdening for the main muscle groups, to provoke a quick set of mass and volume of the body. The principle of operation allows you to work out areas of the body that do not capture the exercises at the gym with a built-in type loads.

Features power simulators

Type of

Fitness Station

This multi-functional simulator, which combines the functions of multiple individual simulators. The second name - multistantsiya. Models available with built-in and free type of load, combo units.

In the first type of universal use additional loads - discs. A second type of combined model - a bench to work with the free shells.

It refers to the semi-professional and professional mind. Models are designed for use in sports and fitness rooms, saunas and fitness centers. The difference - create a permanent burden on the major muscle groups.

The construction of a stable, heavy stuff. Unlike professional models from household - noise reduction. The kit does not provide expanders, stops and handles.

Exerciser block frame

The design follows a horizontal bar: two vertical blocks and the upper crossbar. On the perimeter are arranged ropes with load. Models available with built-in load type. The frame is stable, is designed to study the deep internal muscles.

With the help of the machine train the press, buttocks, arms and back. Purpose - for the professional training of athletes and a rapid increase in weight.

Feature - training arms and chest (standing performed the mixing and dilution), triceps (extension of the arms in a standing position on the ground), press (forward bends in a pose on her knees).

It allows you to train all the basic muscle groups, giving a point load and variability of a series of exercises.

Smith machine

It is a versatile type of treadmill with the principle of free weights. It combines the basic elements for the elaboration of the whole body. It is used as a home station or a professional equipment in the gym. The design of the block, multi-functional.

Specialization simulator Smith - increasing muscle mass in a short time. The design consists of several strips to address all areas of the body. The focus is on building and correction of muscles in the arms, back and press.

The increase in volume occurs with hypertrophy of muscle fibers, which arises because of the intense reduction during exercise.

power simulator

This type of training, strengthening and building muscle. Available in universal model as discussed above, and specialized designed on particular areas of the body.

Specialized devices called for areas of the body that are working on the weights. Produce models for the back, press the feet and hands.

Equipment

Rack rod

Universal steel construction, often all-metal, is intended to train with the inventory at the gym or at home.

Stand under the bar used for professional training and helps to adjust the load on the athlete to add or remove the pancakes with a rod. Sold as a set with a power bench for the press bar in the supine position.

The basis - the frame, which holds up to 200-500kg. Stability and weight limits specified individually models from different manufacturers.

Choose a model with built-in support structure limiters that make the equipment safe on the rise and squeezing.

Scott bench

The device, which is used to train the biceps and brachialis. This bench for bench press with a curved stamp, which allows you to train in the supine position hands, lifting dumbbells.

Equipment refers to forming a group, it helps to adjust the size and shape of a particular muscle.

The design is oblong, with the rise up to the level of the chest and a curved bottom edge for fixing the hands during exercise.

Bench press

Sport bench for the study of the body muscles, back and abdomen. There are five species:

• with adjustable tilt - it helps to change the load during exercise;
• hyperextension - suitable for training the entire body;
• with a curved back - increases the load;
• Roman bench - equipped with a locking mechanism for the legs and seat and increases the load;
• Universal - is intended for complex training.

The construction of five species - the bench with a slope, and additional elements. Angle makes it possible to increase the load during bending. When choosing a look for the allowable weight for an athlete training.

The focus for the press

The equipment, which is designed to work out the abdominal muscles under its own type of load. The design is stable at elbow crease level railing arranged for fixation.

Load during exercise gives the weight of the legs, which rise at a right angle to the body. When you select a note and lock the stand height.

Rope for crunches

Device for working out the abdominal muscles by means of twists (crunches). It is a cable with two handles at an angle, loop or strap for attachment to hands. The equipment is designed for loads under tension.

Produced complete with fitness stations, sold separately for training with a bench for the press.

Horizontal bar

Exercise equipment, which is designed for universal body workout. Beam structure, which is fastened horizontally on two supports. Produced as part of the fitness station or as a separate shell to install at home, on the street or in a sports hall.

bars

Exercise equipment, which is designed to perform several exercises groups. It lets you perform both primaries and forceful movements.

Develops strength, flexibility and endurance. This versatile equipment, which is designed to perform a wide range of elements.

stepper

Mechanical simulator for training the muscles of the lower limbs and body. Is a structure with two pedals on springs, sports simulates walking.

To use the cable tension load, which is mounted in the hands. Trains trunk and upper limbs is working well fat accumulation zones (buttocks, outer and inner thigh, calf). The simulator is suitable for cardio workouts.

twister simulator

This cardiovascular simulator that is used to study the whole body, waist and hip area. The design is scrolled along the axis for fixing the body provides a pen-drive. The simulator is suitable for use at home.

To exercise the buttocks and legs to the lower design of integrated stepper. Equipment used for cardio workouts at home or at the gym.
types of exercises

• Vertical Rod: exercise for elaboration back. It helps to increase muscle size, adjust the shape and size. Is intended to form the deltoid and trapezius muscles, upper arms, buttocks, biceps, abdomen and lower back.
• Horizontal thrust: movements that are opposed to the vertical rod. Intended for internal training trapezius muscle pose posture, align the back and spine.

• Lower link: It is intended to correct the lower body. Worked all areas of the back, trains the body as a whole. It is performed in a sitting position with bent legs outstretched.
• Shoulder Press: exercise to develop the muscles of hands, shoulders and back. Is performed using a dumbbell-shells while sitting or standing, hands raised upward from the shoulder. Strength training helps to adjust the volume.
• Chest Press: training for arms and chest, which is performed in the supine position on the bench for the bench. Use power tools with a free weight: dumbbell or barbell with pancakes.
• Thrust to the chest: training the broad muscles of the body, aimed at correcting the size and volume. Is performed while standing or sitting on the bench, make use of the muscles throughout the body, but the rise of committed hands.

Use inventory with a free load type: the dumbbell or barbell with pancakes. Performed at the counter for the rod to ensure safety.

• Butterfly: exercise on a simulator to train the inner muscles of the chest. According to the technique of execution recalls the eponymous style of swimming.
• biceps curl: exercise with free load type or with integrated simulator, which is working on isolated parts of the body. It is used in bodybuilding.
• hand extension: isolated technique that helps to work out the inner part of the body. It is used in bodybuilding. Performed in sitting or standing on the bench.

Is used to weight the weight of free equipment or fitness equipment with built-in weight.

• Breeding of hands: Submission to train muscles of the chest, upper back and shoulders for forming a relief on the volume and torso.

It is performed in a sitting position or lying on a bench with the inventory with a free weight - dumbbells or pancakes. The alternative - a simulator with an integrated weighing and cables for tension.

• Extension of the back: kind of basic exercises to work through the press, the extensor muscles of the back, buttocks and thighs. It is performed in the prone position, on bent arms, palms to the floor.

To correctly perform necessary to lift the entire abdomen is entirely on the support surface.

• Pullover: Basic exercise with free weights to work out the broad back muscles and chest. Is performed by means of equipment: dumbbells or barbells.

Difference - the technique of stretching a fixed holding cargo. Position - sitting, then lying back on the bench.

• Twisting (press): exercise on the development of the abdominal muscles. Used for bench presses with clamps for the legs. Instead of bending the body is slower twisting stomach from the chest to the institutions back hands.
• feet Dilution: Technology training external thighs and buttocks on a simulator with built-in weight. Lower limbs are fixed to the unit blocks and bred in the side under load.

The difference - average exercise isolated muscle buttocks. The reduction is performed on the other leg exerciser function, where the burden falls on the inside of the thigh.

• Leg Press: isolated exercise for comprehensive training of thigh muscles and buttocks. Performed on the simulator in a prone position upside down, pressing need to load upside down. It helps to correct the shape and to increase the volume.
• squats: exercises performed on a simulator with a built-in or free weights. In the first case it is a dumbbell or barbell with pancakes. In the second - a specialized unit. Squats help increase the volume of the lower limb muscles.
• Flexion / extension of the legs: Exercise for the correction of the lower legs, calves and shins. It is performed on the fitness station in the supine position, realizing free or embedded wt.

The maximum weight of a person

When you select a note on its own weight, adding to the index of a dozen kilograms for the stock.

• If your weight is 100 kg, and you're going to gain muscle mass, choose a model with a maximum weight of the user in the range of 121-150 kg. It aids and semi-professional class.
• ≤ 120 kg - a standard measure for home exercise equipment. Model with free weights are calculated by the average person. Produce models for women and children. This equipment with free weights or hydraulic loading system.
• 121 - 150 kg - the average figure for the home and a fitness room where trained professional athletes. Manufactured home and semi-professional model.

• > 150 kg - Models for weightlifters, rehabilitation training people. This semi-professional and professional equipment with a built-in or free weights.

The indicator takes into account only the weight of an athlete, it does not include the severity of shells and shell.

The maximum weight of trinkets

The standard ratio is indicated in the data sheet equipment. It is a measure of strength training machine.

• ≤ 100 kg: This apparatus for non-professional use that are purchased for the home. Suitable for users with zero experience playing sports.
• 101 - 150 kg: this is an option for women who are already involved in sports, and men with a body weight less than 80 kg. Index home or semi-professional equipment.
• 151 - 200 kg: apparatuses for professional and semi-professional level for heavyweight athletes, suitable for recruitment of muscle mass. Installed in gyms and fitness centers.
• > 200 kg: professional equipment for athletes bodybuilders, athletes. It can only be used in professional fitness centers and gyms.

Additional options

Help adjust universal equipment under the individual characteristics of the body: height, weight, load capacity.

• Adjusting the seat. It is used to increase or reduce the load on the body during the weight training.
• Adjusting the backrest: an option for adjusting the angle of inclination of the apparatus, a change which increases or decreases the load on the body. When you select a note on the handle of the regulator and the range of rotation.
• Adjusting the height of the handles: the ability to modify the body lifting height, legs, or other functions in the classroom. It helps to adjust the machine in your body.

• Bottle Holder: fasteners for individual drink that you need to drink while exercising. It helps to replenish the loss of body fluids from the copious perspiration.
• Casing in block: Cabin benches, seats and other parts of the equipment housing, which are in contact with the body. It helps deal with, without damaging the skin bruises, scratches, blisters and abrasions.

Prevents slipping during some exercise groups.

• Castors: mounted in the base frame of equipment to move heavy machines in the hall.

Benefits

Under its own weight

1. Secure models that do not overload your body while exercising more than it can bear at this time.
2. Suitable for initial training.
3. Promote weight loss, the body design of the relief.
4. The cost is much lower than in other species.

And loading weight

1. Allow to work out the internal muscle groups.
2. Adjust the size and shape of the muscles.
3. Suitable for a wide range of basic exercises.
4. Compact design: Dimensions are designed for installation in the fitness room, as well as for the home.
5. Suitable for people with a zero base and training.

With built-in weight

1. It takes into account the level of training the user: the load is adjusted during employment for people with different levels of strength and endurance.
2. With security controls and protection.
3. Intended for isolated areas of the body.
4. Allow to train at the same time two people, if equipped with additional stacks.
5. Coordinate elements and the direction of movement.

With the hydraulic system

1. Suitable for minimum loads during rehabilitation.
2. The load is distributed safely.
3. Smooth change of the load during movement.

Training on simulators

• develop strength and endurance;
• improve posture;
• coordination;
• reduce body fat;
• develop body relief.

Problems

Under its own weight

1. Not suitable for weight gain, given the lack of a load in the classroom.
2. In the absence of regulators are not suitable for high or low people.
3. Require endurance and flexibility.

And loading weight

1. Harm if improperly performed, movements and cargo: stretch the ligaments, muscles.
2. The causes of most injuries, can drop the equipment to his feet.
3. Unable to coordinate the movements of the user during the session.

With built-in weight

1. Are expensive, the price range is significantly above average.
2. Occupy a lot of space (even a non-professional equipment for the house).

With the hydraulic system

1. Fail without regular maintenance.
2. More expensive models with built-in weight.
3. Not suitable for strength training for rapid weight gain.

A common problem for all types of simulators - a load that gives the device during class. Full result is obtained only when using the professional-grade devices.

Domestic models are simple, lightweight design, because of which wear out faster. Note the semi-professional products for training is a fitness club.

How to choose a power simulator

free weights

When choosing under its own weight machines pay attention to such indicators:

1. Permitted user weight. Prefer model with average or high rate (120-200 kg).
2. The maximum weight of trinkets, which can be further loaded user during exercise, to do no harm to man or machine.
3. The distance between the uprights to fix, which should be suitable for your inventory, body size and facilities.
4. height adjustment function racks, which is necessary for safe exercising.
5. Adjusting the angle of the bench for varying load during classes.
6. Embedded attachments: bottle holder, towels and a soft, non-slip seat covers and the handrail.

load

When selecting equipment for loading training pay attention to the following parameters:

1. Ability to adjust the weight.
2. Slip of the bar to the handle with a special relief.
3. Material preference - steel.
4. The ability to combine with fitness equipment station, a rack or bench.

block training apparatus

Models with built-in weight acquired for study of isolated parts of the body, or universal machines. When you select a note on the overall performance:

1. Permissible weight of the person who deals with the machine. Professional models are 150+ kg.
2. Allowable equipment weight and trinkets, which can be involved in the occupation without harm to health and equipment.
3. The build quality and the device material, screw mechanisms and controls.
4. Embedded wires and tension regulator.
5. Correction system load and the ability to repair or replace the unit.
6. Built-in protective packing and regulators.

General recommendations

• Before buying, determine the purpose of training and pick up the right kind of isolated and basic exercises.
• Pay attention to the unit mounting location and match professional or small semi-professional equipment.
• When choosing a home model, make sure that the permissible weight of the person more than your own ten kilograms.
• Make a purchase only in specialty stores, book original debugging apparatus.

• Note the manufacturer and place of manufacture, international quality certificates.
• Examine the design and parts, loads. It is impossible to acquire the device if it is damaged or not it is made of steel. Check the quality and strength of the cables, and bearings.
• Pay attention to the auxiliary equipment that it includes, which loads and devices you use, and what is lacking.

Find out whether it is possible to buy more missing parts and additionally whether they come under the brand and type of equipment.

Which is better

For home use

Optimal Model:

• medium size;
• 121-150 kg weight of a person;
• charms load up to 150 kg;
• of steel;
• with additional controllers and nozzles;
• It allows you to perform basic exercises for the whole body.

Semi simulators (for fitness)

• Multifunctional combined fitness station;
• limiting a person's weight - 121-200kg;
• weight limit additional shells - 150 kg;
• equipped with height adjustment, seat, handles.

Professional strength machines

• directed to a particular group or training muscles;
• suitable for training of two or more people;
• withstand heavier athletes weight 150 kg;
• additional load - more than 500 kg;
• equipped with protective attachments;
• are adjustable in height and weight;
• there is the possibility to insert extra blocks or shells.

In a comparison between devices with different principle of action can be identified and are loaded under its own built-in weight.

Hydraulic apparatus today simulators replaced with an electric drive, which use no more for power and cardio training on a par with exercise bikes and ellipsoids.

Exploitation

1. Use exercise equipment for its intended purpose. Do not perform the basic exercises with the equipment elements, which are not intended for this purpose.
2. Train your muscles in isolation for each group - a subtype of equipment.
3. Do not overload the machine weighing more than he is able to withstand, consider your own weight and additional ammunition.
4. When working with free weights follow the safety rules. Firmly fix the shells on the counter.
5. Before class, check the machine operation: the integrity of the cable and the bearings, fasteners angle.
6. For correct operation of the equipment involved professional fitness trainer who will teach you how to correctly perform the exercise.

Guarantee

When buying a treadmill, the warranty card, in which the individually prescribed conditions.

Standard obligations of the buyer:

• Intended use of the device;
• damage of mechanical nature, not related to the violation of the equipment itself;
• preservation of documents that confirm the purchase and the warranty of the seller;
• preserve the original packaging.

There are two types of guarantees on simulators: a complete replacement and repair due to warranty the seller. The alternative - a return and purchase the same amount of other equipment.

Detailed conditions are registered in each agreement is different, read the rules before purchasing the device.

malfunctions

• Typical fault circuit simulator - wear parts and additional accessories such as seat upholstery, ropes and handles. Replacing osuschestvlyaetsyana home or at a service center, it depends on the size and weight of the equipment.
• The second common problem - failure of regulators and mechanisms. Often the need for lubrication or replacement of bearings. For such repairs possible departure of the master or partial replacement of parts dismantling.
• A more serious problem, which is rarely corrected repair, - Faulty foundations steel structure due to improper use of equipment or factory defects. In this case, the conditions of replacement and repair of the master decides on an individual basis.

To prevent malfunctions it is recommended to engage with the fitness coach who will instruct on technique of execution of each exercise separately.

Strength training equipment manufacturers

The company, which specializes in the production of power and semi-professional models. Production is in the US, and sold the products all over the world.

Principle of operation - Loading and block models. The company is also engaged in production of cardiovascular machines with electric drive.

The company is one of the first to produce a weight training block, and load your own type as well as the free load. The difference - reduced price and compliance with international quality standards.

Production is concentrated in Taiwan. The products are sold in America, Europe and the CIS. Available in power and cardio-model.

The company specializes in producing all types of simulators, from home to professional. The models with a free and block type.

Difference - the issue of a professional multi-function models, which are intended for a comprehensive total body workout. selling products all over the world: America, Europe, Asia, Africa and Australia.

The company produced a model for semi-professional and professional fitness and weight loss. The difference - development of simulators with an electric drive, which are not aimed at weight gain, and burning extra calories.

Brumer

The company specializes in the manufacture of semi-professional and professional strength and cardiovascular machines with electronic drive. Difference - the number of additional options (eg, a wide tilt angle).

Products used at home and in fitness rooms. Sold in the European Union, the CIS. Production in Germany.

The company specializes in production of equipment for gyms and professional use. Feature - release of small-sized equipment that athletes use at home.

Models available for employment under its own weighting or block type, as well as with an electric drive.

The company produces power products and accessories to the models. It specializes in professional equipment for athletes who take part in the Olympics.

Models available with a free, load or block type. Difference - the mid-range and high quality equipment. The equipment can only be purchased from an authorized distributor.

The company from Russia, which specializes in home security and cardiovascular equipment. Models available with a free, private and block load.

The difference - output for home and fitness room, with small dimensions and security features for the safety of users with zero training.

Manufacturer of professional and semi-professional equipment from Germany. The difference - the average cost of equipment and high quality materials.

Pay attention to the power model with a free, self-load and produced block apparatus for professional occupations. Products specifically designed for bodybuilders.

The company specializes in the production of models with built-in and free type of load, benches and racks. Unlike products from the competition - design. The company focuses on the professional segment of the market, selling products for athletes and fitness clubs.

The company specializes in the production of models for home bodybuilding. The difference - reduced size and weight of the equipment, paid attention to appearance, smooth surface and the absence of sharp corners and projections.

Available in professional and semi-professional models for fitness rooms and bodybuilders athletes. The difference - high quality steel and additional accessories. Selling multifunctional devices for complex activities.

The company specializes in the production of models for doing semi at home or at the gym. Difference - the mid-range and high-quality materials. Available in all types on the basis of work and class.

Professional models for bodybuilders athletes who placed in the fitness rooms. Specificity - high threshold of human and shells of gravity. Combining multiple locations in a single rack, multi-functional office.

Presses are manufactured, modular and models under its own load.

The company specializes in high-end professional production of equipment. The difference - the use of steel, durable accessories. This is one of the first brands of trainers for bodybuilding. Production and development of new models in the US is concentrated.