There is not a single woman who would not have dreamed of slender legs and taut buttocks. But only a few got such a gift from nature, while the rest have to work hard, creating the perfect body.
Fortunately, the fitness industry in recent years has been developing so fast that every woman has the opportunity to play sports, both in gyms and at home.
All beginners who want to have a toned body, you must have a clear understanding of the existing simulators and the correct technique of training on them.
Varieties
What are the simulators for legs and buttocks? They can all be divided into two large groups - cardio and power.
The first are:
- Treadmills;
- steppers;
- exercise bikes;
- ellipse.
With their help, you can get rid of extra pounds, make the figure more fit, while respecting the diet and regular, long (more than 30 minutes) workouts.
Women who want to have not just elastic buttocks, but also to increase their volume, should turn their attention to the power units. The most common and effective weight training equipment for legs and buttocks can be attributed:
- Smith's machine is one of the best simulators. With it, you can develop the correct technique for doing squats and lunges, as well as perform these exercises with maximum weights, with minimal possible injury.
- The simulator for a bench press - the second most popular power simulator among the representatives of the weaker sex. It can also tighten the inner side of the thigh, increase the volume of the buttocks. The undeniable advantage of the simulator is the lack of load on the lower back, which allows even those who have back problems to work on.
- The machine for mixing and spreading the legs is an ideal trainer for ridding the ears on the hips and pulling up their inner parts.
To create the perfect priests enough of these three simulators, in addition, they are in every gym.
The best simulator in the gym
As mentioned above, to achieve the maximum effect, each girl needs to regularly perform exercises on just three simulators. It is quite difficult to choose among them the most effective unit for legs and buttocks in the gym, each highly qualified trainer will have his own opinion on this issue.
Some athletes performing in a fitness bikini, recommend performing basic exercises with free weights - squats and lunges.
If we return to the question of what kind of simulator will allow to achieve the best effect, then we can speak with a clear conscience about a simulator for a bench press. There are several reasons for this:
- ease of exercise - even a beginner will be able to independently work out the correct leg press technique;
- safety - this simulator removes the load from the back muscles, which not only eliminates the risk of injury, but also allows you to engage even the category of people who have back diseases or previous injuries;
- the possibility of pumping different muscle groups - depending on the position of the legs on the platform, the exercise will involve different muscles of the legs (the inner or outer side of the thigh, the gluteus maximus muscle or the quadriceps);
- large weights - since the simulator exerts a load only on the legs and buttocks, the girl has the opportunity to significantly increase the working weights, which is often impossible due to the underdeveloped muscles of the arms, chest and back.
The best simulators for home
Consider the types of home trainers for legs and buttocks. Cardio is an ideal exercise machine for home exercises. Each of them allows you to improve your body shape and increase endurance. But which one is the most effective? Answering this question, the coach made the rating of the best cardiovascular equipment.
The first place in this ranking is occupied by ellipsoids. They not only have a significant load on the buttocks and legs, but also actively use other muscle groups - back, abdominal, chest and arms. Among the shortcomings of this simulator, it should be noted that it is very inconvenient for tall people.
Second place was shared by the old and beloved treadmill and exercise bike. They have the same efficiency, the choice depends only on personal preferences.
Closes the top three stepper. It takes up very little space and is perfect for owners of small apartments. However, it is poorly suited for those who wish to lose weight. Experts recommend that owners of this simulator add lunge and squat to their classes in order to achieve maximum effect.
Criteria for choosing a home simulator
The choice of a home helper in the fight for the perfect body depends on several important factors:
- pursued goal;
- the size of the simulator;
- price category.
How to choose a simulator for legs and buttocks for the home? Women who want to lose weight, first of all, should pay attention to the ellipsoids and treadmills, however, it should be borne in mind that these simulators are the most expensive.
Prices for them range from 10 to 600 thousand rubles. In addition, ellipsoids take up a lot of space, while modern treadmills have become compact and can be folded after each workout.
The cheapest and occupying the minimum space in the apartment are steppers. They will be an ideal option for those who want to diversify their fitness classes cardio workouts.
In the middle price segment, there are running tracks, which, among other things, are quite compact. This simulator is perfect for those who want to lose weight, and to improve their shape.
It should be noted that all the simulators will help to improve the shape of the legs and buttocks with regular workouts, proper nutrition and the absence of excess weight in the shortest possible time.
Review of the most popular simulators for legs and buttocks
A wide range of simulators for legs and buttocks often baffles: which one should I give my preference to? Many follow the recommendations of relatives and friends, acquiring familiar brands. The rest are forced to make choices on their own.
One of the most popular brands is Torneo. Under this brand treadmills, ellipsoids, exercise bikes and steppers are available.
The price category is also very rich from budget models to some of the most expensive. In the network, you can often find negative reviews for inexpensive exercise equipment - soft plastic and cheap metal, squeaks after a few weeks of use. More expensive models have higher quality.
Another well-known trademark is Kettler. Prices for simulators of this brand are much higher than Torneo. In sports stores, equipment produced by the Kettler brand is easy to find. This trademark is distinguished - high quality, stylish design and ease of operation.
In an equal price segment with Kettler settled aggregates of the young American company NordicTrack. This brand produces simulators for professional athletes, as well as for fans of an active lifestyle.
In the sporting goods stores you can see any NordicTrack cardio simulators - from steppers to ellipsoids. This trademark represents only the most modern simulators that are as functional as possible.
But not everyone wants to buy simulators in stores, there is a category of people who prefer television and online shopping. They are known for such a simulator for legs and buttocks, like Leg Magic.
Representatives of this brand promise to potential buyers a quick, stunning result in the shortest possible time and with minimal effort for little money. On this occasion, it is worthwhile to say only one thing - free cheese only in a mousetrap.
The result with the help of this simulator can be achieved, but regularly and hard training, abandoning the sweet, fat and all harmful. In addition, many buyers complain of poor quality.
What brand of simulators for legs and buttocks to give their preference depends only on the buyers themselves, their desires and capabilities.
Tips for beginners
For beginners who want to have tightened legs and buttocks, first of all, attention should be paid to the technique of performing the exercises. Not only the final result depends on it, but also the health of the student.
It is necessary to put the equipment with small weights or completely without them. Only after the technique is mastered, you can gradually increase the load.
- Squat - back should be straight, with a slight deflection in the lower back. Do not lean forward. The setting of the legs can be different (it depends on it, on which group of muscles the load will be). When kneeling, knees should not protrude socks, buttocks at the lower point reach the parallel with the floor.
- Leg press. In this exercise, first of all it is necessary to monitor the loin - it should be pressed to the bench during the whole exercise. The legs can be positioned shoulder-width toes with the toes forward or apart wider than the shoulders with the toes turned outward. This allows you to load different muscle groups.
- Being engaged in cardio equipment, you should also pay attention to your back - it should be straight, shoulders straightened. You can not slouch.
Also do not forget about the duration of training. The first few weeks, 30 minutes is enough 3-4 times a week. It is very important to do warm-ups before classes, and after stretching. This will warm up the muscles and reduce the risk of injury.
And the most important thing that is necessary for all girls is patience. The first noticeable results appear only after 2-3 months of regular training.
In the next video you can get acquainted with the characteristics of one of the simulators for the home.
