Exercise bike
An exercise bike will greatly help anyone who wants to concentrate on the muscles of their legs and buttocks, as well as get rid of cellulite. You are guaranteed to lose five hundred kilocalories per hour of exercise. The only contraindication is problems with the spine.
If you compare an exercise bike with a treadmill, it will not help you lose belly fat. But you can use this simulator if you have problems with veins in the legs and joints.
Unlike an ellipsoid, a bicycle simulator takes up less space, although it is almost half as intense in calorie burning. And this can be a decisive factor in choosing a simulator for a beginner.
Elliptical trainer
Many people prefer to use an ellipsoid, since it can be considered a simulator for losing weight in the abdomen. It helps to tone this part of the body at the same time as training the abs.
If you choose between an ellipsoid and an exercise bike, then the first one is also designed for training your arms, which an exercise bike cannot boast of.
In addition, another fundamental difference between these two simulators is that the elliptical is not contraindicated for people with spinal problems.
If you compare a treadmill with an ellipsoid, then when exercising on them you burn approximately equal amounts of calories.
But the main advantage of an elliptical trainer over a treadmill is the ability to exercise even with joint pain. The ellipsoid also works without being connected to the mains.
Hula Hup
The hula hoop as a sports equipment also has a more common name - a hoop. The exercise machine was conceived as a device for training the muscles in the waist area in particular and for maintaining excellent physical shape in general. The hoop provides effective physical activity. Everyone can do it - adults and children, women and men. Versatility is one of the advantages of the hula hoop, as is the ability to use the hoop anywhere. Today the apparatus is used to train muscle groups of the back, abdomen, and thighs. Mostly during training, the lower half of the torso is involved, but the effect of the exercises can also be felt in the muscles of the arms and shoulders.
pros
Hula hoop is very easy to do. No special skills are required for the exercises. It is also not necessary to go to the gym to exercise. You can rotate the hoop in a small area. For maximum efficiency and muscle training using a hoop, it is enough to rotate it for 20 minutes a day. This way, the lesson will be enjoyable, and physical activity will be enough to feel it on yourself. The skill of daily practice with hula hoop will soon allow you to feel the transformation of your body as a whole.
Many women have noticed that regular exercise with a hoop helps in the fight against excess weight. In a week of hula hoop training, you can reduce your waist size by 1-2 cm. Even if you don’t set a goal to lose weight, you can still notice an improvement in your well-being and overall benefits from the exercises. After all, hula hoop is considered a cardio exercise that affects the efficiency of the cardiovascular system. Due to frequent rotations of the hoop, coordination of movements is honed, more flexibility appears in the body, and the body, in response to the rotating movements, improves the sense of rhythm.
Thus, during training with a simple apparatus, you can achieve many positive results, learn to better control your own body, significantly strengthening the vestibular apparatus. In addition, hoop exercises have a positive effect on the condition of the skin, affecting subcutaneous cells, forcing them to work more actively. This helps strengthen skin tone. Due to the massage action, the hoop prevents cellulite from appearing.
Minuses
You can exercise for 10 minutes a day to feel how the gluteal muscles and abdominal area are being worked. But there is no need to overdo it, since about 30 thousand points are used in this area. Thanks to regular hula hoop exercises, you can have a significant effect on intestinal motility. Therefore, those who actively spin the hula hoop practically do not suffer from constipation. At the same time, those who suffer from frequent stomach upsets should not do it.
Buying a hula hoop is not difficult. This is a budget option for equipment for physical activity.
Treadmill
This simulator is present in any fitness club. A treadmill will be useful for those who have a large body weight, as you can do normal walking on it, while burning up to 300 calories.
Calm running with stops will help burn up to 500 calories, and with intense exercise this figure will increase to 800.
This machine is sometimes considered the best weight loss machine. This is due to training all muscle groups and burning excess fat without increasing muscle mass.
However, a treadmill is not suitable for those who suffer from varicose veins or have joint problems. It is also quite bulky, and most likely will not fit in small apartments.
The most effective fat-burning exercises for the gym: what and how to do
There are a large number of different weight loss programs. Below we list the most popular exercises for working different areas of the body.
Let's conditionally divide the body into several muscle groups: biceps, triceps, shoulders, chest, back, buttocks, thighs and abs. If you're going to train twice a week, divide the muscle groups equally. For example, in the first workout, work your biceps, back, hips and abs, and in the second workout, work your triceps, chest, shoulders and buttocks.
Leg press
Set the optimal weight of the weight and sit down on a special seat, with your feet resting on the platform. Next, remove the side holders and lower the platform towards you. As you exhale, push your legs up without fully extending your knees at the maximum point.
From time to time you can change the position of your legs on the platform to emphasize different muscles:
- At the top of the platform, the main emphasis is on the buttocks and thighs.
- From below – pumping the front surface of the thighs.
- Narrow stance – active load on the outer thighs.
- Wide – working on the inside of the legs.
Leg abduction
Exercise in a special simulator perfectly works your legs and promotes the active breakdown of fat. Stand near the special installation, then rest your stomach and hands on the special panel, place your foot on the footrest. Next, move your leg back, pushing out the weight with your foot. To work the muscles better, you need to perform the exercise at a slow pace, without jerking.
Crunches
A great option for abdominal exercise. First you need to lie down on a special bench and fix your legs with bolsters. At the same time, move your hands to the back of your head. As you exhale, gently lift your body, rounding your back. Then slowly lower yourself, taking another breath. With each repetition, you can pause for a moment at the top to increase the load.
