What exercise machines are designed for weight loss at home?
There are two types of sports equipment for use at home: cardio and strength. Both types are suitable for losing weight on the stomach and sides. The principle of their effect on the body is different: cardio improves the functioning of the heart muscle, increases blood flow, accelerates metabolism, and strength training makes the muscles stronger and more voluminous.
They increase energy intake through protein synthesis.
Effective exercises for losing weight in the abdomen and thighs should combine cardio and strength training. The best solution is to have exercise equipment at home for both types of load. However, this is not possible for every woman, so some people sometimes prefer to do strength training in the gym, and cardio exercises at home.
Workouts for Beginners
To avoid injuries and muscle soreness, give an acceptable load for the body. A set of exercises for beginners has been developed for this purpose. As you get used to it, you can increase the number of approaches, repetitions and move on to the next level. Don't feel sorry for yourself and the result will be stunning. Beginners are advised to start with 3 sets of 8-10 repetitions.
- Get on all fours close to a wall or other vertical support and place your feet on it. Hold the roller with both hands, roll forward as far as possible, pause, then return to the starting position.
- Sitting position on the floor, legs spread wide. Place the projectile on the right side behind your leg. We roll the exercise machine along our legs with our hands, trying to reach the floor with our chest. Let's go back. The exercise uses the oblique abdominal muscles. Do it on one side first, then on the other.
- Get on your knees, focusing on the projectile. Alternately straighten and raise your legs back.
- Sit on the floor, grab the gymnastics machine with your hands and rest your feet on it. As you create resistance, pull it towards you.
For the average man, 10-20 repetitions for each task will be enough.
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What home exercise machines are classified as cardio?
Let's list the most popular:
- Treadmill;
- Rowing machine;
- Stepper;
- Home exercise bike;
- Elliptical.
With their help, the cardiovascular system is excellently trained. Due to the anaerobic load, cardio equipment triggers the fat burning process. After just a few weeks of active exercise, the muscles tighten, the waist becomes narrower, and the muscles of the buttocks become more prominent.
Treadmill
When they want to achieve the effect of a beautiful body, sculpted abdominals, strengthen muscles, make the waist narrower, they work on a rowing machine.
The name "rowing machine" comes from a comparison with rowing a boat. During exercise, the core muscles are actively involved. As a result, you can easily pump up your shoulders, forearms, chest and back. The muscles of the lower body are pumped: triceps femoris, gluteus maximus, abdominal muscles. Contrary to popular opinion, you shouldn’t be afraid to pump up just one muscle group. It distributes the load between parts of the torso evenly and provides the athlete with good stretching. Exercises on the simulator are recommended to be carried out at least 2 times a week for 15–30 minutes.
The benefits of an exercise bike
Any exercise bike is an effective device not only for various sports training, but also for health/rehabilitation activities.
The modern sports goods market even offers small exercise bikes, which are essentially a special platform with additional pedals, where the seat is the stool itself.
It is impossible to build muscle on an exercise bike. Its main benefit is active training of the heart, development of the lungs and diaphragm.
Training on such a simulator will minimize the risk of various dangerous diseases, such as osteochondrosis and radiculitis. At the same time, in just one hour of active training, about 50 kcal are burned, and with intense exercise, even more.
Stepper
If you look at the size, the most compact exercise machine for weight loss is a stepper. The way it moves is reminiscent of walking up the stairs. It effectively removes fat on the sides and belly. It has been noted that 10 minutes of exercise on a stepper is equal to 60 minutes of intense walking. With its help, you can pump up the muscles of the inner thighs, buttocks, and calves. It copes well with the problem of cellulite on the thighs. It comes in the form of a mini-stepper or a professional model with a control panel.
The balancing type of stepper can remove extra centimeters from the waist in just 3-4 weeks of exercise. For results, it is recommended not to hold on to the handrails or levers, but to press the pedals with your full feet. Stepper exercises are performed 2-3 times a week for 40-60 minutes, although it is quite acceptable to do 10-15 minutes every day.
Elliptical trainer
This weight loss machine is also called an ellipsoid or cross-trainer. It is recognized as one of the best in the series of home remedies for losing weight on the stomach and sides. The movement on it resembles an ellipse, hence the name of the simulator. Depending on the control method, there are mechanical, magnetic and electromagnetic. Some models contain ready-made individual programs for problem areas. An elliptical is a great way to pump up your abdominal muscles, thighs, and solve the problem of flabby arm muscles and inner thighs.
When performing exercises on a weight loss machine, you need to always keep your abdominal muscles tense.
When they want to remove fat from the sides, they take the starting position in which the hands are placed on the handrail and the body is tilted forward. Elliptical exercises can be done 3-4 times a week for 30-40 minutes.
Alternative equipment
If you don’t like a bulky exercise machine, then lose weight with the help of classic devices that remove inches from your waist no worse than expensive devices.
Jump rope
A jump rope is the best home helper for losing extra pounds. Jumping rope involves all muscle groups , these activities remove the sides in a matter of weeks (and the result will appear in just seven days). Additionally, there are many different jumping rope techniques that you might be interested in trying out.
Spinning disk
Twisting movements are performed on the disc , which train the abdominal muscles and remove excess fat. It’s more fun to exercise on such a simulator while listening to your favorite music.
Hula Hup
The difficulty of the workout depends on the weight of the hoop and its diameter. Beginners purchase a lightweight specimen with a large diameter. The hula hoop not only makes it possible to remove everything unnecessary on the way to a beautiful waist, but also massages the organs, tightens the skin of the abdomen, making it elastic .
Gymnastic ball
A gymnastic ball (fitball) is a universal round or oval exercise machine, 55-75 cm in diameter. Made of durable synthetic material, can withstand loads of up to 150 kg.
Exercises with a fitball strengthen the muscles of the back and legs, straighten posture, burn excess fat, improve coordination of movements, and make the body flexible. Gymnastic balls come in different colors, so exercising with a fitball is always fun and interesting.
There are enough methods and exercise machines that remove fat from the abdomen and sides. You need to add willpower, decent motivation, and then your dreams of a beautiful silhouette will come true!
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Strength training equipment for weight loss
You can increase muscle strength not only by working out in the gym, but also at home. To do this, simple equipment and multistations are used. What simulators are called multistation? This is athletic equipment that involves working out all muscle groups. Simple strength training exercises include abdominal benches, horizontal bars, dumbbells and kettlebells.
Before working on any strength training machine, do a warm-up. It is enough to do swings, bends or squats at a fast pace for 5–10 minutes.
The effect of performing strength exercises is that they pump up certain muscle groups: the upper shoulder girdle, biceps, quadriceps, abdominal muscles, and so on.
Dumbbells are suitable as a weight loss exercise machine because they have a simple and understandable design. Even a beginner can handle using them. Despite their simplicity, exercises with dumbbells work effectively for losing weight in the abdomen and sides. With them you can easily pump up your arms, lower back muscles, abdominal muscles, and improve the shape of your hips.
Exercises include bending, twisting, and squats with dumbbells. It is better to do side bends with dumbbells, they develop the oblique abdominal muscles and remove the sides. For a lasting weight loss effect, it is recommended to do inclines with dumbbells no more than 2 times a week for 15–20 repetitions in 3 sets.
Types of home exercise equipment for weight loss - the best exercise equipment for losing weight at home
At the moment, stores offer a huge number of exercise machines for training in gyms and at home. Moreover, it is home activities that attract many women.
It should be noted that among the exercise machines that help you achieve a perfect figure, there are two types:
- Cardio equipment;
- Strength training equipment.
Women whose excess weight has reached a critical level should definitely use highly effective cardio equipment.
These include:
- Rowing machine. During classes, he forces all muscle groups to work, which effectively affects the loss of excess weight;
- The elliptical trainer is an excellent option for an effective battle with excess pounds. During training on the simulator, excess calories are actively burned;
- The stepper is a great home exercise machine. It will be an excellent assistant for women who want to lose extra centimeters in a certain part of the body. For example, make your legs slimmer, correct your hips and buttocks;
- An exercise bike is a universal exercise machine that helps you maintain excellent body shape and lose extra pounds at the same time;
- Treadmill – involves a lot of muscle work, which promotes intensive weight loss.
How to choose a trainer for training at home?
How quickly you can remove fat from your sides and stomach depends not on the number of functions of the exercise machine, but on the regularity of your exercises. “Smart sports assistants” can significantly facilitate training and speed up the appearance of results. Why? They are equipped with functions for measuring physical parameters and contain ready-made programs for different levels of training. They will help you set the required pace, incline and speed.
- When choosing, consider the weight of the people who will be doing the exercises. Each simulator has weight limits, they are indicated in the instructions;
- In order to feel like being with a trainer in the gym, you can purchase “smart equipment”. This will cost more, so it is necessary to assess whether measurement of pulse and heart rate will be in demand in the family. It may not be worth paying extra for features that won't be used regularly;
- The dimensions of the room should allow you to install the exercise machine at home. An exercise machine that can be placed at home is a lifesaver for women. With its help, you can achieve serious results in losing weight in the abdomen and sides. The main thing is to do the exercises of the program regularly and not to be lazy.
The best exercise machines for losing weight on your thighs – how to choose the right exercise machine for losing weight on your legs?
To lose weight on your thighs, you can do squats or swings, but these exercises will not bring quick results. To solve the problem, you can use special leg exercisers that are suitable for training at home.
- An exercise bike is one of the most common and most suitable exercise machines for the legs. It is easy to assemble and does not take up much space at home. Anyone can achieve results using such a simulator. The exercise bike is designed specifically to strengthen both the entire body as a whole and the muscle group of the legs and hips. Based on individual characteristics and initial physical training, you can build your own classes.
- A treadmill is an assistant in burning excess weight on your legs. Thanks to the complex effect on all muscles, a large number of calories are burned, which contributes to rapid weight loss.
- Elliptical trainer . Attention to these simulators has become especially active in recent years. The elliptical trainer works the muscles of the legs, abdomen and back. Thanks to the reduced load on the joints, injuries during exercise are minimized. Even pregnant women and older people are not prohibited from exercising on such machines.
When starting to exercise on any exercise machine, remember that you first need to warm up your muscles . After training, stretch them thoroughly and relax.
Effective leg weight loss exercise machines address all problematic areas. They help you gain beautiful shape, speed up your metabolism and improve your well-being.
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