The best exercises on exercise machines for hips and buttocks

The structure of the simulators, as well as their functional features, were discussed by us in the previous article, which gave rise to a series about the purpose of very specific stations, or more precisely about what work they are intended to do. This article, according to the previously proposed classification, will cover the topic of the purpose of strength training equipment in the broadest sense of the word. We will also find out what muscles they load, what they are intended for, and what characteristic features all these structures have.

Introduction

Each simulator, which is quite logical, has its own purpose. It is based on these considerations, for the convenience of presenting the material, that we have divided them into categories, or more precisely, into muscle groups that they are intended to develop. The main aspects to which we will draw your attention will be: the muscles that it loads and its purpose. In this article, we have combined load-bearing and load-bearing structures into one list, since often both categories have their own duplicate analogues, and of course for the main reason that both categories of simulators belong to strength ones.

Technique for performing leg raises in the simulator

Before starting a lesson, you need to set the optimal weight on the machine. It should be selected in such a way that it is possible to do the required number of repetitions without violating the technique.

Classic version of the exercise pek dek

There are many options for performing the peck deck exercise (peck deck spread, reverse butterfly, etc.), let's consider the classic version of the leg spread in the simulator. Sit on the machine and press tightly against its back. Your hips should be between the side supports. The back is straight, the chest is straightened. Holding the handles, spread your legs slightly to the sides. This will be the starting position.

1. After a deep breath, a powerful but smooth spread of the legs to the sides begins as far as physical fitness allows. It is accompanied by exhalation.
2. At the end point of the movement, pause for 1-2 counts, contracting the muscles as much as possible.
3. As you inhale, slowly and under control begin to close your legs, returning to the starting position. Mixing is done more slowly than breeding.

Perform 15–20 repetitions in 3–4 approaches.

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Video: basic leg raise technique in the simulator

How to diversify your technique

The disadvantage of this exercise is the rapid muscular adaptation to such a similar load. To avoid reducing the effectiveness of the training, it is recommended to diversify the load by regularly leaving your comfort zone.

When doing leg raises in the simulator, you can use the drop set technique. It consists of sequentially performing several approaches with weight loss, with minimal pauses between them (ideally, this is the time required to install a new weight).

1. The set begins with a working weight. Make the required number of dilutions (the last time should be difficult).
2. Next, reduce the load by approximately 25% and immediately continue the lesson.
3. Having done the exercise the required number of times, again reduce the weight by a quarter. All actions are repeated.

This is what one approach of an exercise performed using the drop set method looks like. After a short rest, these actions are repeated 1-2 more times.

By spreading your legs in the simulator, you can shift the work emphasis by tilting your body forward and backward. In the first case, the load on the top of the gluteal muscles will increase, and when tilted back, the load on the gluteus medius and minimus will increase. If the design of the simulator allows, when bending forward, it is permissible to hold your hands not on the handrails, but on the stand of the device.

When varying the inclination of the body, it is important to fix it and not change it during movements. When bending forward, you should not round your back: it should remain straight.

If your physical fitness allows, you can perform fly-ups without sitting down and remaining in a half-squat. You need to hold onto the counter in front of you with your hands. Before moving on to this option, you should perfect the basic method.

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Video: how you can modify the leg raise technique in the simulator

Exercise equipment for chest muscles

The following simulators are designed to train the pectoralis major and minor muscles at different angles:

Press at an upward angle. Muscles worked: pectorals, triceps, anterior deltoid. The emphasis in the exercise is on working the upper part of the pectoral muscles. Description: both block and loaded exercise machines can be used as a replacement for bench presses with barbells or dumbbells lying at an upward angle, or as an additional exercise to them, since working on these machines with large weights does not require the presence of a spotter.

Horizontal press. Muscles worked: pectorals, triceps, anterior deltoid. The emphasis in the exercise is on working the entire volume of the pectoral muscles. Despite the different design, both machines can be used as a replacement for barbell or dumbbell bench presses lying on a horizontal bench, or as an additional exercise to them, since working with them with large weights does not require the presence of a spotter.

Butterfly (chest machine). Muscles involved: pectoralis major and minor. The emphasis in the exercise is on training the separation of the chest in the center. The differences are that the first has a handle feed lever and involves working with your arms bent at the elbows. The second involves bringing together outstretched arms, and having a combined design, it is adapted to perform exercises on the rear delts. More on this below.

Pullover. Muscles involved: the main load goes to the pectoral and serratus muscles, additional load is taken by the latissimus dorsi and abs. Working in the simulator is safer and does not require a spotter, which allows beginners to perform the exercise to master the technique. Has a handle feed lever.

The best muscle stimulators for the buttocks

Beurer EM25

This compact mobile myostimulator is quite convenient to operate. Four self-adhesive electrodes fit tightly to the buttocks: by correctly adjusting the intensity, you can effectively stimulate the buttock muscles with electricity.

Price: ₽ 2483

Hip Trainer

After attaching this myostimulator, you can put on sportswear over it and exercise on a stepper or exercise bike. To keep your muscles in good shape, an integrated approach will be effective. There are 15 programs, there is a dynamic workout and a relaxation mode for recovery.

Price: ₽ 1500

Back muscle trainers

The following simulators are designed to train back muscles such as the teres major, infraspinatus, rhomboid, trapezius and latissimus muscles at various angles:

Vertical traction. Muscles involved: latissimus, teres major, rhomboid. The emphasis depends on the grip: the wider it is, the greater the load on the latissimus muscles; the narrower the grip, the more load the middle part of the back receives. The grip can be not only narrow, medium and wide, but also straight (palms facing away), reverse (palms facing you), parallel, and the pull can be done to the chest or behind the head. A simulator combined with horizontal traction has the same functions.

Horizontal thrust. Muscles involved: lats, trapezius, back extensors. The rear delta takes on additional load. The emphasis of the exercise is on the lower part of the lats, increasing their thickness. Also, the use of different handles allows you to shift the emphasis of the load with a wide, narrow, parallel, forward and reverse grip.

Vertical traction. Muscles involved: latissimus, teres major, biceps receive additional load. The manufacturer places emphasis on the possibility of alternating traction with one hand. Rows facing the machine and facing away from the machine, as well as the design features of attaching the handles, allow you to work the back muscles at different angles.

Gravitron (for doing pull-ups). Muscles involved: latissimus, rhomboid, teres major. The biceps receive additional load. Imitating a pull-up bar, the design has a platform and a counterweight that help people with insufficient training to perform pull-ups on their own.

Lever rod. Muscles involved: latissimus, trapezius, teres major. The rear deltoids and biceps receive additional load. The emphasis of the load is focused on the latissimus dorsi muscles and disabling the back extensors. Both designs allow for identical work and have a handle feed lever.

Back extensor. Muscles involved: rectus spinalis (extensors). The simulator can be used as a replacement for the hyperextension exercise. It is also often used in sports medicine for rehabilitation purposes to prevent spinal diseases. The block frame allows you to vary the load level.

T-bar row at an angle. Muscles involved: latissimus, teres major, trapezius, rhomboid. The rear deltoids and biceps also receive a load. The simulator allows you to isolate the latissimus muscles and turn off the back extensors from work. Footrests and a chest support fix the body in a stable position, thanks to which you can effectively work out your entire back.

Bent-over T-bar row. Muscles involved: latissimus, teres major, trapezius, rhomboid. The rear deltoids and biceps also receive a load. By and large, the simulator allows you to work out the same muscles, but the lack of fixation of the body connects the stabilizer muscles and allows you to independently choose the angle of inclination of the body in relation to the horizontal floor.

Comparison table of the best butt exercisers

Exercise machines for leg muscles

The following machines are used to train lower body muscles such as quadriceps, hamstrings and calf muscles:

Leg press. Muscles worked: entire front thigh, entire back thigh, and buttocks. The simulator can be used as an alternative to squats with a barbell, or as an additional exercise to them, since it does not require the presence of a belayer due to the presence of locking levers. The tilt level of the lounger and platform is adjustable.

Hack machine. Muscles worked: entire front thigh, entire back thigh, and buttocks. The emphasis in the exercise is on the front of the thigh and its outer side. The simulator can be used as an alternative to squats with a barbell, or as an additional exercise to them, since it does not require the presence of a belayer due to the presence of locking levers.

Smith's car. Muscles involved: the specific design of the machine allows you to work out almost all muscle groups, but is often used specifically for squats, which allows you to load the front and back of the thigh, as well as the buttocks. The counterbalanced design increases the smoothness of the rails and reduces the weight of the bar.

Hip extensor. Muscles involved: front of thigh. The emphasis in the exercise is on the medial (teardrop-shaped) muscle located above the knee. In sports medicine, the simulator is often used for rehabilitation purposes, as well as for the prevention of possible diseases of the musculoskeletal system.

Hip flexor. Muscles involved: back (biceps) of the thigh. The calf muscles receive additional stress. The exercise allows you to focus the load on the lower part of the thigh biceps. In sports medicine, the simulator is often used for rehabilitation purposes, as well as for the prevention of possible diseases of the musculoskeletal system.

Leg information. Muscles involved: hip adductors. The emphasis in the exercise is on the inner part of the thigh, which allows you to form its correct and beautiful shape. In sports medicine, it is often used to increase or restore the elasticity of muscle fibers in a given area.

Leg spreads. Muscles involved: hip abductors. The emphasis in the exercise is on the outer part of the thigh, which allows you to form its correct and beautiful shape. In sports medicine, it is often used to increase or restore the elasticity of muscle fibers in a given area.

Swing to the side. Muscles involved: adductor, abductor muscles of the thigh and buttocks. The machine is designed to train the inner and outer thighs. It is successfully used for figure correction, as well as for the formation of expressive and beautiful legs, making it popular among women.

Backward leg press. Muscles involved: gluteal muscle. The exercise machine is successfully used for figure correction, as well as for the formation of expressive and beautiful legs, which makes it popular among women. In sports medicine, the simulator is often used for rehabilitation purposes to prevent diseases of the musculoskeletal system.

Shin machine (standing). Muscles involved: calf muscle. The machine is very effective for training the lower legs and for developing strong and beautiful calves.

Shin machine (inclined). Muscles involved: calf muscle. The difference from the previous design allows you to remove the axial load from the spine.

Shin machine (sitting). Muscles involved: calves, gastrocnemius. The emphasis in the exercise is on focusing the load on the soleus muscles.

The best treadmills for buttocks

Treadmill DFC LATINA T-2001

This running companion has a foldable design and can be quickly folded and stored away on its transport wheels. If desired, you can change the angle of the blade up to 15 degrees. This is useful: at the end of my workout I always walk uphill, which creates a noticeable load on both my legs and buttocks.

The track operates from a 220 V network. The maximum speed is 18 km/h.

There is a heart rate reading function, as well as an input for an MP3 player and two speakers. You can have fun with music and work on your beautiful buttocks.

Price: ₽ 45990

Treadmill Carbon T756 HRC

It has a reinforced frame and a motor from the American company Leeson for those who are more prepared. The simulator operates at speeds of up to 16 km/h, and has the ability to tilt up to 15 degrees. The maximum weight of an athlete is 140 kg.

Price: ₽ 57190

Arm muscle trainers

The following machines are designed to train biceps, triceps and forearms:

Biceps machine. Muscles involved: biceps. The simulator is designed to train the muscles of the arms, namely the biceps, which is achieved through a design that ensures their isolation. The seated design allows you to unload the spine, and the angle of the handles and their rotation provide the most comfortable conditions for training.

Triceps machine. Muscles involved: triceps. The machine is designed to train the muscles of the arms, namely the triceps, which is achieved through a design that ensures their isolation. The seated design allows you to unload the spine, and the angle of the handles and their rotation provide the most comfortable conditions for training.

Triceps block. Muscles involved: triceps. The anterior delta band receives additional load. The emphasis in the exercise is on fixing the spine, which prevents loosening of the body and allows you to focus on the triceps brachii muscle. This simulator is quite rare, since a crossover is often used instead. More on him later.

Bars sitting. Muscles involved: triceps, pectoral, anterior deltoids. The simulator simulates push-ups on uneven bars. The block design, or rather the adjustable weight, allows the exercise to be performed by people with an initial level of training who do not have enough strength to lift their own weight on the uneven bars.

Gravitron (for performing push-ups on uneven bars). Muscles involved: triceps, pectoral, anterior deltoids. Simulating push-ups on uneven bars, the design has a platform and counterweight that help people with insufficient training to perform push-ups on their own.

Seated French press. Muscles involved: triceps. This simulator allows you to significantly isolate the triceps and put a significant load on its inner and middle bundle. The seated design allows you to relieve the spine, and the grip angle of the handle provides the most comfortable conditions for training.

Roller block. Muscles involved: forearms. The simulator is effective for building and developing forearm muscles.

The best elliptical trainer for buttocks

Elliptical trainer Xterra FS150

A very modern and functional exercise machine. It has 23 built-in training programs and tests that evaluate the endurance and body quality of the student. All information is easy to read on the bright motivational LCD display. You can choose from 24 load levels.

This elliptical has a steel frame to withstand sufficient loads during training. Two types of handles: stationary and connected to pedals, allow you to add variety to the process.

This stylish and convenient exercise machine will be quite difficult to move; it weighs more than 30 kg.

The machine is easy to operate and great for beginners.

Price: ₽ 18990

Shoulder exercises

To train the front, middle and rear deltas, the following equipment is used:

Seated press. Muscles involved: anterior and middle deltoids. The simulator is effective for developing a strong and beautiful upper shoulder girdle. The seated design allows you to relieve the spine as much as possible. The handle feed lever and adjustable seat height and backrest angles make exercising on it as comfortable as possible.

Seated fly-through. Muscles involved: middle and anterior deltoids. The emphasis in the exercise is on the middle delta beams. The seated design allows you to isolate the deltoid muscles as much as possible and relieve the load on the spine. The machine can be used as an alternative or addition to dumbbell raises while standing or sitting.

Reverse fly while sitting. Muscles involved: posterior deltoids. The simulator involves raising outstretched arms, and having a combined design, it is adapted to perform chest exercises, which is implemented by changing the position of the handle levers. This was mentioned at the beginning.

Recommendations for training on simulators for beginners

At the beginning of your training journey, you need to lose excess weight. Therefore, the training is organized according to this scenario:

• warm-up 10–15 minutes;
• aerobic exercise 30–40 minutes;
• cool down 10–15 minutes.

Having developed tolerance to stress and prepared the cardiovascular system, you can begin to perform basic exercises with weights. At the next stage, you can increase the intensity, increase the working weight and the volume of load on individual muscle groups. For this purpose, a split program is created - dividing the training program to work out a limited muscle group on a separate day.

YouTube is full of videos on exercise techniques. But even those who spared no expense on a gym membership do not want to educate themselves. Don't be lazy to study the structure of the body and take at least one lesson from a professional! Always adhere to the correct technique without straining or shortness of breath! And don’t forget about proper nutrition - the main component of effective training.

Exercise machines for abdominal muscles

The rectus and oblique abdominal muscles can be trained using the following machines:

Seated crunches. Muscles involved: rectus abdominis. Additional load is received by: serratus and intercostal muscles. The simulator allows you to specifically work the upper and middle parts of the rectus abdominis muscle. In sports medicine it is often used to prevent spinal diseases.

Twister. Muscles worked: external, internal and transverse obliques. The machine is designed to perform oblique turns and train the oblique abdominal muscles. Effective for building an athletic physique. In sports medicine it is often used to prevent spinal diseases.

Rating of popular elliptical trainers

Carbon Fitness E304

A magnetic device that engages the muscles of the legs and abs. Thanks to a high-quality flywheel, movements are soft, which increases comfortable use. The number of load levels is 8. The device also supports real-time heart rate measurement. The maximum step length is 31 cm. For greater muscle development, there are 24 training programs, this allows you to develop almost all groups in a minimum period of time.

The average price is 12,600 rubles.

Carbon Fitness E304

Advantages:

• Low price;
• Good efficiency;
• Easy adjustment;
• Durability;
• Cardiac sensors;
• 24 training programs.

Flaws:

• Not found.

KETTLER 7692-150 Rivo 4

An effective orbit track that will allow you to tighten your muscles and lose extra pounds. The product does not require special knowledge to set up and is immediately ready for use. The load system used is magnetic, which is one of the best solutions, as it ensures smooth operation. Maximum user weight is 130 kg. The minimum and maximum stride length is 23-39 cm, respectively. The display shows information about the distance traveled, calories burned and current speed.

Sold at price: 36,000 rubles.

KETTLER 7692-150 Rivo 4

Advantages:

• High-quality assembly;
• Easy to use;
• Optimal load;
• Effective user programs;
• Compensators for floor unevenness.

Flaws:

• Not found.

Hasttings FS400 Sparta

One of the best, but expensive devices that will help you lose excess weight in a month and also make your buttocks toned. The number of load levels is 24, which will allow training not only for beginners, but also for professionals. For more convenient use, the manufacturer has equipped the product with 22 programs that will make your workout intense. The heart rate sensor is installed on the steering wheel.

Sold at price: 37,000 rubles.

Hasttings FS400 Sparta

Advantages:

• Suitable for professionals;
• Easy to use;
• Can be installed on any surface;
• Efficiency;
• Durability.

Flaws:

• Not found.

Multifunctional trainers

Crossover. Muscles involved: biceps, triceps, deltoids (front, middle, rear), chest, back, abs, hip abductors and adductors, hamstrings, buttocks. The design has four traction blocks: two upper and two lower, which allows, by connecting various handles, to perform a large set of exercises on all parts of the body.

Block frame. Muscles involved: biceps, triceps, deltoids (front, middle, rear), chest, back, abs, hip abductors and adductors, hamstrings, buttocks. Both designs have two traction blocks, which, by connecting various handles, allow you to perform a large range of exercises on all parts of the body.

How to replace leg raises in the simulator

The situation when the necessary simulator is busy is very common. You shouldn’t change your training program because of this: you can work the outer thighs without it.

Leg abduction on a block

To take the starting position, position yourself with your left side to the pulley machine. Attach a cuff connected to the lower block fastening to the right leg. Holding the handles of the device, move away to a distance at which the cable is in a taut position.

1. Taking a deep breath, as you exhale, with a powerful effort, move your leg to the side and up.
2. At the top point, take a short pause, accompanied by an additional contraction of the target muscles.
3. With a controlled movement, return to the starting position.
4. After the required number of repetitions on the right leg, similar actions follow on the left.

Perform 12–15 repetitions on each leg in 3 sets.

When performing, you need to maintain a level body position and not use the force of inertia. It is important to select the weight in such a way that you can perform the movements technically competently.

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