The benefits of outdoor exercise are undeniable; you can combine aerobic and strength training; this is a type of training that allows you to quickly lose weight and maintain excellent athletic shape. Outdoor exercise equipment will help you increase your immunity and body's resistance to various diseases, develop resistance to stress and get rid of depression. After each such session, you will receive a charge of vivacity and positive mood, which will last for another 2-3 days until the next workout.
You can exercise on outdoor exercise machines, although some of these metropolitan complexes employ specialists who receive training from the municipality. Anyone can train, regardless of age and gender; to do this, you need to choose the device that will provide you with the necessary load on the desired muscle group. With the help of the simulator you can pump up the muscles of your arms and back, hips and buttocks, abs, etc.
Despite their slightly frivolous appearance - street exercise machines are painted in bright colors, they help to load the muscles in the same way as exercise equipment installed in gyms. You will achieve maximum results if you exercise outside regularly and correctly.
The simulators are adapted for independent work, since in their design the body weight of the trainee is used as the main load. This guarantees the safety and effectiveness of training. The base of the simulators is concreted, and the permissible loads are designed for a minimum of 150 kg.
The standard set of outdoor exercise machines includes several of the most popular: “Rowing”, “Upper Row”, “Pendulum”, “Circular Movements”, “Stepping”, etc. Using the “Rowing” simulator you can strengthen almost all muscle groups in your arms, and also the abdominals, back and hips. “Pendulum” and “Circular movements” are intended for the abdominal and abdominal muscles. Elliptical trainers are very popular because they allow you to get aerobic exercise.
The training regime should be the same as in the gym: do not eat before, during or after training, the most you can afford is a glass or two of water after training. And do not overload all muscle groups - do exercises for each group no more than 1-2 times a week. You might even want to consult with a trainer at the gym before you start working out seriously on outdoor machines.
The benefits of strength training equipment are difficult to overestimate. Just one multifunctional unit can provide a complete workout. However, when starting classes, you need to consult with a professional instructor and be sure to take into account a number of rules.
You will need
- - wristbands;
- - sports belt.
Instructions
Decide what goal you set when starting strength training. With the help of a simulator, you can lose excess weight, “dry” your body, build muscles, and “draw” muscle relief. Of course, many of these goals conflict with each other, so you must develop a specific training plan.
Before starting class, warm up your muscles with a short warm-up. Do some simple exercises such as bending, squatting, and swinging your arms and legs. You can also use a machine to warm up, but without additional weight.
Go to the machine and decide which exercise you will do. Before you start working, set up the simulator for yourself. Set the required seat height, backrest angle, and weight lifting angle. Set the desired weight. It is necessary to start with a light weight so as not to overload the body. Next, you must determine your maximum weight. This is necessary to determine a standard training regimen. Your working weight should be 65-70% of your maximum.
Perform each exercise for 10-12 repetitions, carefully monitoring the position and fixation of the body. Exhale as you force, and inhale as you relax. Leave the machine, walk around it for 60-80 seconds, then you can start the second approach. If you want to build muscle, you need to increase the weight and perform the exercises at a slow pace. But if you are planning, do not add weights, just increase the weight and number of repetitions.
Video on the topic
note
Under no circumstances should you throw weights while relaxing - this will easily injure you. Release the weight slowly and smoothly.
Helpful advice
If you plan to lift heavy weights, purchase special equipment to protect your knees, wrists, and spine (such as wrist guards and a sports belt).
Sources:
- strength training exercises
There are more and more adherents of the sports lifestyle every year. I don’t particularly want to train in special gyms in the summer. There are also those who would love to exercise on exercise machines, but do not have enough money to purchase a membership to a fitness club. Therefore, for everyone who wants to do outdoor sports and even with minimal financial losses, they came up with a way out and invented street exercise equipment.
About 10 years ago, parallel bars and horizontal bars were considered the simplest yard exercise equipment, on which both adults and teenagers loved to swing. Today, the range of outdoor exercise equipment is much larger, and includes units similar to those found in modern fitness clubs. Therefore, while walking in an ordinary yard, you can easily and simply adjust your figure, gain strength and health, etc.
The difference with the original street exercise machines is that instead of scales they use special weighting blocks. Therefore, this fact must be taken into account so as not to overstrain yourself trying to lift too much weight.
“Twister”, abdominal bench, “skier”, exercise bikes and many others - all these are exercise machines that can be seen in ordinary yards. Everyone can choose the one they like: some require strength training, others require aerobic training.
Their main advantage is that all exercise machines are made in the same style, which means they will fit harmoniously into any yard and landscape. Parents who let their children go to yard fitness should only remember that all structures are made of metal. This means that children need to be given the necessary safety training or need to be close to them to supervise their activities.
Both residents themselves and representatives of city parks or government authorities can install exercise machines in their yards. However, you can’t count on statewide installation, because the cost of one simulator starts from 15,000 rubles. An entire sports complex is very expensive for the city authorities. That’s why you can hardly see outdoor exercise machines anywhere. However, manufacturers offer residents to purchase their products on their own. You can buy such units for your summer house or your own closed yard. Sometimes residents of small houses chip in and install similar sports complexes at home and for themselves.
There are two types of exercise equipment: cardio and strength training. Both are great for losing weight. The only difference is that cardio equipment is used for general weight loss, while strength equipment is used for burning fat in certain areas of the body. By combining training on both types of simulators, you will achieve success much faster.
Instructions
For a cardio workout, choose a treadmill, elliptical, stationary bike, and/or stepper. Do workouts lasting at least 30 minutes, gradually increasing this time to 45 minutes. Monitor your heart rate during exercise. It is displayed on the computer display, which is equipped with all modern cardio equipment. Your heart rate should be 60-70% of your maximum. Calculate the maximum using the formula: subtract your age from 220.
If possible, do not use the same exercise machine. Combine them not only from workout to workout, but also within one lesson. Change the exercise machine every 10-15 minutes. So during one workout you will go around 3-4 different machines. For more effective fat burning, change the intensity of the load: 2-3 minutes at a fast pace, 2-3 minutes at an average pace. To really get your cardio in, go to classes 3-5 times a week.
For strength training, use the wide range of stations available in the fitness center. Pay close attention to exercise machines that work the muscles in the most problematic areas. Set the weight at the stations to a minimum, but such that you can perform 20-30 repetitions per set. The interval between approaches is the minimum, from 60 to 15 seconds, depending on the overall fitness of the body. The number of approaches is from 4 to 6. Per week, do no more than 3 workouts so that between classes you give your muscles a day of rest. If desired, lose weight on cardio equipment on your rest day.
Don’t be afraid that when you exercise on weight machines, your figure and muscles will become more masculine. The proposed training regimen is designed for effective fat burning with minimal muscle growth. To increase their volume, much larger weights and fewer repetitions are used per set. Among professional athletes, a similar scheme is used to burn subcutaneous fat, which gives the exerciser excellent muscle definition. And for - also the opportunity to remove cellulite.
Having drawn up a training program on strength training machines, it must be changed every month. Otherwise, the muscles will get used to the load and the rate of weight loss will decrease.
Helpful advice
Losing weight on exercise machines is much more effective than losing weight on diets. After finishing the diet, you can quickly gain weight again. After months of training, fat does not return for a very long time, even if you quit.
When people first come to a fitness center, they are confused by the mass of equipment in the room and don’t know which way to approach it. To ensure that training on simulators brings only the desired results and pleasure, get acquainted with some important rules and tips.
Is it possible to lose weight by exercising on street exercise equipment? How can you avoid getting hurt during such training? OUR learned the most useful things about outdoor activities.
With the arrival of warm weather, they can finally begin to exercise outdoors. Nowadays, more and more often, not only swings for children, but also outdoor exercise equipment appear in courtyards and public areas, thanks to which you can save a lot of money. In addition to the benefits of outdoor exercise equipment, you can also safely add being in the fresh air, which in itself improves your health and strengthens your immune system.
Many people are tormented by questions about how to exercise on such simulators correctly, so as not to harm their health and improve their health. OUR turned to gym instructor Sam Topalov to find out the most useful things about outdoor activities.
Morning or evening?
For those who are just starting to exercise, it is recommended to exercise in the evening, and not immediately after waking up.
Sam Topalov.
I'm not a fan of early training. Before classes, a person should wake up smoothly, and not get out of bed and immediately run a marathon.
Losing weight in the fresh air: truth or myth?
Sam Topalov.
It is almost impossible to lose a lot of weight or get pumped up by exercising on street exercise equipment, but you can keep your body in good shape, and only if the exercises are in addition to a walk or jog.
Simulator No. 1
On the first simulator, the pectoral muscles and arms are pumped. Grasping the handrails with a wide grip, you need to move your shoulders and forearms into one plane: parallel to the floor, after which you can begin the exercise. When you tense your muscles, you need to exhale, and when you relax, you need to inhale.
Simulator No. 2
The next machine works the latissimus dorsi muscles. First you need to sit on the machine, grab the handrails with your hands and start doing pull-ups. Beginners need to start with 5 sets of 10-12 repetitions, and more athletic city dwellers can do temporary approaches: do a minute, rest for a minute.
Simulator No. 3
During training on the well-known “Skis”, the lower back and gluteal muscles are involved. To train these areas, you need to stand on the machine and walk with your knees straight. By the way, if you sit down a little and continue “walking” on bent knees, then the front surface of the thigh will be involved.
Simulator No. 4
The next machine is the rowing machine. During exercise, all muscles and joints are involved. A rowing machine is used to simulate the work of a rower in a boat, but only under different conditions. First, you need to grab the handrails with your hands and place your feet, and then move both your hands and feet at the same time. We exhale when we are on top.
Simulator No. 5
This simulator is similar to “Skis” with stretching elements. However, if you fix one leg in front and swing the other back, the gluteal muscles will sway.
Simulator No. 6
One of the most useful, in my opinion, simulators. Here you just need to spread your legs and bring them together. During classes, the inner side of the thigh is involved.
Simulator No. 7
The “twist” familiar to everyone from childhood in the interpretation of street fitness. First, you need to stand on a moving circle, fix your body: shoulders and body, and do rotations only with the lower body and legs. The main thing is not to twist too much, so as not to overstrain the spine.
Simulator No. 8
The last machine is a leg press. First you need to sit on the machine and lean on your full foot, and then do a squat. During exercise, your back should be straight. By the way, if you do not lean on your full foot, but only on your toes, and stretch your foot, the calf muscle and ankles will be involved.
As a trainer, I always have questions about safety and health before starting to work with simulators. Just as in medicine there is “do no harm,” so it is with exercise equipment. Somewhere they overtightened, overstrained, it seems at first unnoticeable, but after five years you may not even get out of bed.
It is better to do strength exercises in the morning. You can start physical activity no less than an hour, or better yet an hour and a half after waking up, since in the morning the body is still asleep. If there is a lack of time, the most optimal time for classes is from five to seven in the evening. It is advisable to drink green tea with honey half an hour before class, but do not add sugar.
Stepping machine
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Exercise machine "Leg press"
There is only one exercise machine for the leg muscles, but it is enough. We sat down, pressed our back against the back of the seat, supported our legs (they were already tense in the starting position), and began to straighten them. In terms of biomechanics, this is an analogue of a simulator called a hack squat. What's good about it? The knee joint is in the safest position and is not injured. Avoid excessively straightening your legs. In addition to this simulator, you can do squats. If you are working out with a partner, let him hang from behind on the back to increase resistance. Duration: three working sets of 10-12 lifts.
Exercise machine "Chest press"
There are several exercise machines for the back muscles on the site. It's better to start with the hardest thing for you. If your muscles are used to being pulled up on the bar, then choose a machine that targets a different muscle group. I suggest starting with the Chest Press machine. We take the starting position. Maximum outstretched arms. We pull our elbows towards ourselves. Pay attention to the elbows [they should go to the sides parallel to the ground]. By the way, we have few such simulators in gyms, specifically in the design where a person rests his chest on the seat. In gyms there is a regular traction system with cables. Duration: three working sets of 10-12 lifts.
| This machine primarily targets the latissimus dorsi, teres major, posterior deltoid, arm flexors, trapezius, and rhomboids. | |
| Note the hard back with bulges that can put pressure on the chest. If you constantly exercise, bring with you something that smoothes out its unevenness. |
Here the loads are again on the back. As in the previous simulator, the biceps and back muscles work. Here, in my opinion, the reliefs for the fingers are made in the wrong direction. If this simulator was intended as an analogue of pull-ups, then it is still better to go to the horizontal bar. Alternatively, you can use a hand grip. Then the torso and arms come to the necessary tone, that is, the body is immediately ready for work.
I thought for a long time about how to compensate for the load: if you grab your hands not by the reliefs, but by the side posts (although the simulator is not suitable for this), then you can work out other muscle bundles. Please note that with this grip we send our elbows to the sides, and not along the body as before. We move straight down. The back is straight. Thus, on two simulators, two types of traction are worked out at once - horizontal and vertical. In any case, if you work your back muscles, you need to use more exercises; two machines are not enough. Duration: three working sets of 10-12 lifts.
Rowing simulator
Always come to rowing warmed up, because there is a lot of stress on your back. We did pull-ups, vertical pulls - and only then, after additional bending, with a warm back, we sit down here. We rest our feet. They sat down, grabbed their hands, lowered their heads, their back was a little round. We start the exercise by straining the lower back and pulling ourselves up. We actually don’t work with our hands, more with our backs. The shoulder blades do not move to the sides. Naturally, we avoid sudden movements. Duration: three working sets of 10-12 lifts.
Exercise machine "Chest Press"
In my opinion, the reliefs on this simulator are a bit harsh for the fingers - it hurts to press on the palms. We sat down on a chair. We took hold of the hands. And we begin to gradually lift our weight. We don’t throw ourselves suddenly anywhere, that is, we don’t lower the seat completely, but leave a reserve. If you don’t have enough strength to perform the exercise, replace this simulator with a regular push-up. Duration: three working sets of 10-12 lifts.
Exercise machine "Bars"
Exercise machine "Twister"
This simulator, in my opinion, is quite dangerous. Relatively speaking, here you need to sign a safety document, because while working on it there is a twisting of the lumbar region. It’s easy to twist and injure yourself.
Place your legs parallel to each other. Grasp the front or side pillars with your hands, as is convenient for you. We begin to twist left and right. We strain the muscles of the torso in order to relieve compression from the spinal discs. If we do not strain, during twisting the spinal discs will press on each other, and, accordingly, increase friction and accelerate wear. That is, it is necessary not just to spin, but to make movements under the control of the working muscles. Ideally, the torso should be directed upward. Duration – 50 turns.
Pendulum trainer
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Nowadays, in the yard you can find not only playgrounds, but also outdoor exercise equipment. Outdoor exercise equipment is a good way to keep yourself in good shape, but many do not know what they can do and how to use them. If you don’t have access to a gym for some reason, then street exercise machines are especially for you. In this article we will talk about how to exercise on exercise machines, what kind of exercise machine is needed for training certain muscle groups, and what results should be expected after exercising on street exercise machines. AVEN will help you understand these issues.
The benefits of street exercise equipment
Exercises on such simulators will help you get your health in order. You can combine strength training with aerobic exercise. As you know, in order to lose excess weight, it is not enough just to do strength exercises, you also need to supply oxygen to the muscles to “burn” fat. The advantage of outdoor exercise machines is that such exercise machines are located inside courtyard areas, which will provide more clean air during exercise, which is also important for human health. On sunny days, you can not only exercise, but also get additional vitamin D, not to mention the opportunity to get rid of irritability and persistent stress. Also, exercising on outdoor exercise equipment will help improve your overall health.
Outdoor exercise equipment is suitable for any age category and any body size. But even street exercise equipment has contraindications for use:
- Poor health or dangerous chronic diseases (consultation with a doctor is required);
- Injuries;
- Late pregnancy.
With the help of the simulator, you can strengthen your muscles and develop the joints of your legs, increase the elasticity of connective tissues, develop the muscles of your back, arms, abs, etc. The effect is observed with regular and correct exercises 2-3 times a week, within 2 months from the start of classes. When exercising on an outdoor exercise machine, the same rules apply as in the fitness room. You should not eat before, during or after exercise. For each muscle group there are no more than 1-2 workouts per week.
After we have learned what street exercise machines can give us, I suggest you consider what types of exercise machines there are and what muscle group they act on.
Types of outdoor exercise equipment
Previously, sports complexes located near children's playgrounds consisted of crossbars, horizontal bars, parallel bars, but today they are very diverse and improved. Our company provides a number of outdoor simulators for your use: simulator T113, in other words “Skis”; T114 simulator; two-position simulator “Skiers” T115; abdominal muscle trainer T118; three-position simulator “Triple disc” T121; as well as improved parallel bars and the T61 horizontal bar.
Fig.1. Trainer T 113
The T113 exercise machine is an excellent machine for cardio training. During training, the knees are slightly bent, so the load falls on the muscles, not the joints. The simulator allows you to work out a group of muscles that are not accessible to other types of simulators. Designed to train and strengthen the muscles and joints of the legs and lower back, increasing the elasticity of connective tissues.
Fig.2. Trainer T 114
The multifunctional sports trainer T114 is designed to perform exercises on the round muscles of the back, latissimus dorsi, biceps, muscles of the joints of the arms and back. With the help of this simulator, you can develop different muscle groups just by making your grip wider or changing your grip to the opposite one. With the correct back position, you can work the muscle group that you need. This simulator is in no way inferior to simulators from a fitness club of the same type.
Fig.3. Trainer T 115
This simulator can be single-position or two-position. It allows you to choose the rhythm that suits you, and working out in pairs will give you positive emotions. The T115 exercise machine is designed to train muscles and joints of the whole body. When exercising on this simulator, coordination of movements develops. Unlike strength training machines, you can exercise on the T115 for quite a long time, thereby having a positive effect on the cardiovascular system.
Fig.4. Trainer T 118
Our company also equips sports grounds with exercise equipment for training abdominal muscles. We consider it necessary to tell you about this type of street exercise equipment. The reason for this was that many have seen this type of simulator, but few know how to handle it. It consists of a series of handrails connected to each other at an angle. The exercise machine strengthens the abdominal and lower back muscles.
Fig.5. Exercise machine “Triple disc”
This machine is designed to train the abdominal and lower back muscles. It is a three-position exercise machine, as it allows three people to exercise at once and no one bothers anyone else. Develops oblique abdominal muscles well.
Fig.6. Trainer T 61
Compared to its outdated counterparts (such as parallel bars and horizontal bars), the T61 exercise machine is multifunctional and allows you to strengthen different muscle groups. The simulator is designed to train and strengthen the muscles of the arms, legs, shoulder girdle, chest, abdomen and back. Allows you to perform a set of different exercises.
Thus, outdoor exercise equipment will help you not only get your health in order, but also isolate yourself from everyday stress, and in good weather it will give you a positive mood for the whole day. But we should not forget that an excessive amount of exercise will reduce your results and put the body in a state of stress, so you should start with small loads and gradually increase them. You should feel comfortable during training and not experience pain in your muscles and joints, but if this happens, then it’s better to stop and reconsider the recommendations for the correct use of street exercise equipment. These simulators can be a good option for attracting the younger generation to sports. Outdoor activities with the whole family will boost your immunity and give you a positive charge of energy for the whole day. The AVEN company has developed a number of outdoor exercise equipment for your use, which you can view on our website by following the link
With the arrival of spring, you can finally resume or start exercising outdoors! Today our expert, fitness trainer Anastasia Nagornaya, tells you how and where to exercise correctly on the street, if, for example, real exercise machines have been installed in the yard.
About the author:. Specialist in the field of healthy lifestyle and recreation, personal fitness trainer. Author of the site www.ti-krasiva.com.
Increasingly, in addition to children's playgrounds, street exercise equipment, which gives us the opportunity to improve our body for free. These full-fledged analogues of professional simulators are suitable for many due to their safety, convenience and, most importantly, free! In addition to the advantages of exercising on outdoor exercise equipment, you can also safely add being in the fresh air, which in itself makes you healthier and strengthens your immune system!
All movements on the exercise machines are performed with your own body weight - this will protect you from the risk of injury. And so that the classes have results, we have prepared an appropriate set of exercises for you. Perform 2 sets of each exercise for 10 repetitions - this volume will be enough to start with. In the future, independently increase the load in accordance with the increase in your fitness!
1. Start with a 10-minute warm-up on the elliptical trainer.
2. Hyperextension will pump up the lower back muscles
Take the starting position as in the photo. From the starting position, slowly lower yourself down while inhaling. Exhale as you lift up, returning to the starting position. The face should be directed forward - this will prevent possible dizziness. Do not hold your breath!
3. We train the abs
Leaning your forearms on the handrails, assume a hanging position. Keeping your lower back pressed tightly against the back of the machine, lift your legs. Whether or not to bend your legs depends on your level of preparation: legs bent at the knees lighten the load. Exhale with each leg lift.
4. Vertical row - strengthens the back
Sitting on the seat and holding the handrails, pull them towards your shoulders. At the same time, keep your back straight and your stomach taut! This exercise is a modified and adapted version of the pull-up. Exhale when you pull the handrails towards your shoulders, and inhale while releasing the handrails away from you.
5. Seated press: doing the chest
Sitting on the seat and grasping the handrails, using a pressing motion, move the handrails as far as possible - until your elbows straighten! Squeeze while exhaling, avoiding straining and holding your breath.
A 10-minute workout at the end will be a great addition and logical conclusion!
