To lose weight faster, replace most exercises on simulators with classes with free weights or your own weight that better activate muscles. Trainers often fix movements, limiting the natural amplitude, which reduces the actual effectiveness from training.

Instead, use simulators that use the whole body and help to burn fat. What exercises on simulators are able to compete with strength training, providing real results, said in Eat this, not that that.

Shrts of sled on a treadmill, sprints with shocks of sleds perfectly pump buttocks, but not all halls have the right equipment. The alternative can be a turned off the treadmill. To do this, hold on to the handles and push the canvas with your feet back. This loads the rear chain - buttocks, popliteal tendons and other muscles. This exercise helps to improve strength and endurance.

The inverted rows of Smith's car are ideal for strengthening the back muscles, improving posture and burning calories. Smith simulator allows you to regulate the height of the neck, making the exercise easier or more complicated, depending on your goals, as well as track progress. To do this, take the stamp from below, pull yourself up to him, touching his chest. Make the shoulder blades together, and keep the body straight like a board.

Airdyne exercise \\ Airdyne bike combines the work of the hands and legs, providing cardio training for the whole body. It effectively helps to burn fat and increase endurance. Train evenly for 20-30 minutes or choose intervals: 15-30 seconds of intensity with rest between approaches. This approach is suitable for a quick result and strengthening the cardiovascular system.

Interval training on the rowing simulator of the rowing simulator is an effective tool for burning calories and training the whole body. During the exercise, it is important to work both with the upper and lower part of the body. To do this, sit straight, keep your chest raised, and the lower back is even. Start with complete extension of the legs and move forward, then return and repeat.

Cross, sitting on a simulator with the lower block, the cable simulator provides constant stress during exercises, which distinguishes it from free weights. Start moving, squeezing the shoulder blades together, and row, touching the bar to your chest. Avoid tilt back so as not to load the lower back. For better back work, use a wide grip, and for large loads on your hands - narrow.

The traction between the legs to strengthen the buttocks and the popliteal tendons perform stretching, which also helps to correctly bend the hips and protect the back. Stand facing the cable car, install the lowest height and take the rope between the legs. Keeping a neutral back and straight elbows, bend down until the torso becomes parallel to the floor, slightly bending the knees. Then stretch your hips and straighten up.

The thrust of the upper block if it is not possible to perform pull -ups with your own weight, try the simulator for stretching. This will gradually increase strength and ultimately go to pull -ups without help. Sit on the simulator, take the handles shoulder -width apart, hold your back evenly, take the shoulder blades and pull the bar to the collarbone, not forgetting to keep your chest at the top.