What are the most effective exercise machines for losing weight: a set of exercises in the gym

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Having a clear training program and a competent instructor is necessary for losing weight and giving your body definition. Nowadays, finding a good gym is not a problem, but with an instructor, things are a little different. If you couldn’t find a coach, you’ll have to become one for yourself. Before you start visiting the gym, you will need to independently develop a training program. Composing a set of exercises is not as difficult as it might seem at first glance.

Choosing the right home exercise machine

All currently existing devices are divided into two groups: strength and cardio. If you are interested in which exercise machines are most suitable for weight loss, then we advise you to pay attention to cardio options. If your goal is not just to lose fat, but to convert it into muscle, then strength models are more suitable. When choosing suitable options, be sure to study the attached instructions and pay attention to the following factors:

The right time for training. If you have enough free time, then you should choose a device that lasts at least an hour.
Muscle groups involved. Remember, the more groups work during the training process, the more effective the weight loss process will be.

Possible contraindications. Be sure to study the list of possible contraindications before purchasing if you do not want to cause irreparable harm to your health.
In addition to the above factors, you need to adequately assess the condition of your figure and the presence of extra pounds.

In order not to make a mistake and make the right choice, we will consider the most effective exercise machines for weight loss.

Let's understand the basics of excess weight

As always, you and I, dear friends, start with the basics, thanks to which the principle of human anatomy becomes clear; this is necessary so that questions do not arise during the course of the article.

Let's begin. It's no secret that a beautiful athletic body is a priority for women and men. In order to avoid a sagging belly, fat on the thighs and in the butt area, it is necessary that the level of fat in the body is normal. If you have too thick a fat layer, then no matter how big your muscles are, you still won’t have visible abs and muscle definition, since they are located under fat. This is where the solution comes in - losing weight.

Unfortunately, it does not exist that the body loses fat from a certain part of the body, it does not happen.

During the day, we consume carbohydrates, fats and proteins, which have nutritional value - calories. If a person consumes a large amount of calories per day, then without physical activity they begin to be stored in the body as fat.

Fat is a source of fuel, but our body is designed in such a way that first carbohydrates begin to be processed into energy, and then fat. From this we can conclude that a decrease in carbohydrates leads to the fact that our body begins to consume fat as energy.

Our body is designed according to this principle. To achieve a beautiful figure, you, dear readers, must remember the basic formula for success: Workout diet = beautiful figure. Now let's look at training for fat burning.

Elliptical model for weight loss

Experts agree that this machine is the most effective tool for getting rid of extra pounds.

According to the principle of its effect, it completely imitates proper running, which is somewhat similar to skiing.
During the training, the degree of harmful load on the joints is minimal, which makes the equipment suitable for training after all kinds of injuries, injuries or during the rehabilitation period.
For any person, a half-hour workout using this gadget will help you get rid of 350 calories.

Cardio equipment

Strengthening the cardiovascular and respiratory systems, supplementing a sedentary life and getting rid of excess weight are tasks that modern cardio equipment can handle efficiently.

The following are popular in the training room:

exercise bike;
stepper;
orbitrek (ellipsoid), etc.

They get rid of excess weight through prolonged and low-intensity exercise.

An exercise bike will help strengthen the muscles of the buttocks and legs, but it is ineffective for the upper body, since it remains unused. An hour of work takes about 600 kcal.

The stepper is popular among women seeking to reduce their size and strengthen the muscles of their thighs and buttocks. The main movement involves simulating walking on steps. In an hour of work you will be able to get rid of 500 kcal.

Orbitrek is a simulator whose action is aimed at all parts of the body. The adequacy of the load is adjusted by the level of resistance. An hour of exercise burns about 800 kcal.

The rowing machine equally uses the muscles of the back, abdomen and limbs, which is its significant advantage. An hour of training will burn about 750 kcal. Unfortunately, it is not always available in gyms.

The effect of some cardio equipment can always be complemented by the effect of others by planning a training program yourself or with the help of a trainer.

Cardio equipment is the leader in the fight against extra pounds in the gym.

Treadmill

One of the most popular aerobic exercise machines is the treadmill. Such devices can be found in any rocking chair.

To start training on weight loss machines, you just need to turn on the road, select the desired speed and angle on the information board and then press the “start” button.
You can choose the intensity of the load individually for yourself. This depends on the angle of inclination of the moving web, and on the speed at which it moves. For people who are just starting to master training, experts advise starting with the simplest steps that would imitate normal walking.
With each new lesson, its speed and intensity should be increased.

Important! Remember that a sharp increase in the level of stress on the body can harm your health, so increase the intensity of your exercise slowly and consistently.

Additional loads when exercising on exercise machines for the purpose of losing weight

Purchasing a home exercise machine is not a reason to give up other types of physical activity. You shouldn't focus on one thing. The more varied the workouts, the better. It is not necessary to purchase expensive equipment; there are many types of simple and affordable equipment that can complement exercise classes and improve your figure.

The modern variety of hula hoops is strikingly different from the usual hoop common in the USSR. You can twist the projectile around your stomach absolutely anywhere.

Fitball

It is an orthopedic fitness ball that can be used by people of any age. It comes in a variety of diameters and is made from materials that make it as effective as possible during your training.

Rotating disk

Inexpensive and easy to use, the device is based on the idea that side-to-side rotation strengthens the abdominal muscles. It is recommended to exercise on such equipment every day for 20 minutes.

stationary bike

This weight loss machine at home is ideal for those who prefer cycling in the summer. It will be the key to fast and very effective weight loss.

According to the type of person’s seating position, it can be horizontal or vertical.
In all respects, the vertical one resembles an ordinary device, only without wheels.
The horizontal model is intended for people who have been diagnosed with spinal problems.
When choosing, you should pay close attention to models in which the resistance is automatically adjusted and the degree of load of the trainees is monitored. The bike automatically adjusts the time spent, distance covered and speed limit.

Important! Nowadays, high-quality models have additional functions such as a heart rate counter, a bottle holder, a counting of calories burned and many others.

Foot stepper

Most often, steppers are used to lose weight on legs. These models are based on the principle of simulating climbing stairs. It will be the optimal solution for those who have been diagnosed with problems with their feet or knees while moving. To ensure that exercises on a stepper are as effective as possible, when choosing a model, pay attention to the stability of the device.

Rowing machine

Often this type of equipment is not popular in the gym due to the complexity and labor-intensiveness of the exercises.

Professional athletes know that labor intensity is an indicator of effectiveness. The effect of its use can only be compared to rowing on a full-fledged boat.
The effort expended entails a rapid loss of extra pounds, after just a few weeks of training.
The device actively uses the muscles of the lower and upper parts of the human body at the same time, and it is this fact that influences the positive effect.
It’s interesting, but despite the sophisticated design, the simulator is quite safe. Modern models of rowing equipment are equipped with a ventilation system.

Training program

Option #1

Warm up 10 minutes. Swing your arms, legs, rotate your body.

20 minutes on an exercise bike.
Barbell curl (seated). 5 sets of 15 reps.
Bench press on a horizontal bench. 7 sets of 20 reps.
Between approaches there is a pause of 30 seconds. Select the weight for the barbell individually.
Half an hour on an exercise bike.

Cool down for 10 minutes. Take a deep breath, gently raise your arms up, and as you exhale, lower your arms down. You can stretch those muscles that were actively working.

Option No. 2

Warm up (as in option No. 1).

Rowing machine - 30 minutes.
From a lying position, raise your legs behind your head. Legs slightly bent at the knees. 4 sets of 15 reps.
From a lying position, raise your torso to your feet. Legs are slightly bent at the knees. 3 sets of 20 reps.
Rowing machine - 20 minutes.

Cool down, as in option No. 1.

Option #3

Warm up, as in option No. 1.

Treadmill - 20 minutes.
Exercises for the back and shoulders. Rows behind the head on a block (wide grip), bench press from behind the head (wide grip). Select the optimal weight. Do 7 sets of 17 reps. Pause 30 seconds between sets.
Treadmill 15 minutes.

Cool down (as in option No. 1).

Additional options

If you decide to watch your figure and choose a device for home, then you should not limit yourself to exercising exclusively on it. Today, the most popular equipment that is best suited for training at home and in the gym:

chest expander;
jump rope;
rubber;
hula hoop, etc.

Some valuable tips

I decided to share a few tips to help you lose weight effectively.

Small meals 4-5 times a day.
Drink 2-3 liters of water daily.
Eliminate fast carbohydrates, and generally reduce the total number of calories.
Don't skip workouts.

Thanks to the above recommendations. You can achieve good results, discipline is important, plus training and a properly balanced diet.

I recommend watching the interesting video I have attached below. See you soon.

Alexander Bely

Equipment that will help you lose belly fat

These home weight loss exercise machines will not only bring you the desired weight loss, but also take up little space, are budget-friendly and easy to use.

Hula Hup. This is an ordinary hoop spinning around the stomach. Hula hoop exercises will help you get rid of extra centimeters on your waist, and some models are equipped with massage rollers that get rid of cellulite.
Fitball. This is a fitness ball that has recently gained universal recognition among sports fans of all ages. Exercises with a fitball are indicated for people with spinal problems, for pregnant women and people during rehabilitation after injuries.

Rotation disk. Using the disk is simple and does not require additional material costs. Its use is suitable for losing weight on the sides and strengthening the abdominal muscles. The weight loss program using a disc involves only 20-40 minutes of exercise per day.

Exercise bike

When exercising on exercise bikes, blood circulation significantly improves and the functioning of the vestibular apparatus improves. It's like training on a bike. During exercise, the simulator affects a large number of muscles.

pros

An exercise bike is a cardio exercise machine, and the intensity of the load mainly affects the lower part of the body - legs, thighs, calves. With regular exercise, you can experience a smooth weight loss and strengthening of muscle groups in the lower body. Cycling is a fun activity, so the intensity won't lead to exhaustion. An exercise bike is often recommended for those who have never learned to ride a bicycle, but this sport is close and pleasant to them. The effectiveness of classes is achieved precisely by simulating cycling. The overall pleasure of the process and the opportunity to pump up muscles will have a beneficial effect on the result. After regular exercise, you can feel a surge of strength, good health and mood.

Minuses

Exercise on an exercise bike should not be done uncontrolled, so as not to end up with a pumped-up bottom compared to the top.

Reviews from athletes

Reviews from people who exercise say that you can lose weight at home using exercise equipment no less effectively than in the gym.

Galina is 26 years old. The problem of excess weight simply plagued me. I took the plunge and bought a treadmill. I started studying right away. And here’s the news, I find out that I’m pregnant, I had to stop training. But after giving birth, I realized that this is the most effective exercise machine for weight loss. This is especially true when you go outside just to walk with your child. And when my Alinka was sleeping, I was running. I must say, I gained minus 5 kg in three months. At the same time, she did not go hungry, as she was breastfeeding her daughter.

Oksana 30 years old. I didn’t dare buy a simulator, since it’s not possible to fit it into a one-room apartment. They recommended a rotation disk, now I’m losing weight a lot, and there’s a lot of space left in the apartment.
Irina is 35 years old. I splurged on an ellipsoid and was pleased with the purchase. It was cheaper in the online store, but I didn’t take the risk. Now I can study without leaving home.

Choose a device depending on your health, body shape, room dimensions and personal budget capabilities. If you follow some simple rules, you can lose extra pounds without problems or going to the gym.