Comparison Inter Atletika ST130 vs Inter Atletika Stimul

The highest weight of an athlete that the machine can normally handle for a long period (at least until the end of the warranty period with regular training). It is worth choosing a model according to this parameter with some margin — after all, during training, the weight can change noticeably, and upwards too; and if you are training to build muscle mass, then you should focus not on the current, but on the desired weight. And for the units used in public gyms, a large maximum weight is especially important — after all, people with a rather massive physique can use them. Anyway, you can’t exceed the weight limit: it’s not a fact that the simulator will break right away, but off-design loads will increase the wear of the structure and can significantly reduce the life of the product, and breakdown can occur at the most inopportune moment and lead to injury.

As for specific values, in most modern machines this limit is more than 150 kg. However, there are exceptions — models for 120 – 150 kg, or even 120 kg or less.

General type of machine. In addition to specialized strength training machines, more specific varieties are found in modern times: Smith machines, Hack squat machines, cable crossover machines, multifunctional all-in-one machines, gravitrons, glute machines, multi hip machines and torso machines. Here is a more detailed description of each variety:

— Strength training machines. These are models that have a rather narrow specialization, are equipped with 1-2 types of devices (some options are described in the “Equipment” paragraph) and are designed to train one muscle group. At the same time, the exercise options (see "Exercises") in some models can be quite diverse, but this is not due to the abundance of equipment, but to the versatility of using devices of a certain type. Anyway, such machines are intended primarily for equipping gyms designed for many people and are poorly suited for individual use — unless you need a unit with a specific narrow specialization.

— Smith machines. A type of training machine designed to work with a barbell. A key feature of such structures is the presence of special safety mounts that allow you to safely perform various exercises without an assistant....But in terms of functionality, Smith machines can be divided into two categories: traditional (with a fixed trajectory) and with a 3D base. The first variety has received the greatest distribution; in such machines, the barbell moves along a strictly defined trajectory along vertical or slightly inclined guides, which gives several advantages over free barbell workouts. So, a fixed trajectory allows you to clearly emphasize the load on a certain type of muscle; the amplitude of lifting the weight can be limited to the final section, the most effective, and not waste energy on the extra movement of the load; it becomes possible to work with one hand; and the basic technique for performing some exercises (squats with a barbell, bench press) is most conveniently worked out in a Smith machine with a fixed trajectory.
In turn, models with a 3D base allow the barbell to move freely, without strict restrictions. See below for more details on the 3D base, but here we note that this option is relatively rare and is designed primarily for professional athletes who are not satisfied with the limited movements in traditional Smith machines.

— All-in-one machines. A distinctive feature of all-in-one machines is their versatility: such models have many devices, thanks to which they allow you to perform a variety of exercises for various muscle groups (see "Exercises"). Each all-in-one machine combines several strength training machines in one design (see above); in the most advanced models, the number of functions can exceed 10. Those who equip their gym should pay attention to such options: one device that takes up relatively little space and is relatively inexpensive can replace a whole set of bulky and expensive machines. But all-in-one machines are not suitable for large gyms: after all, you can use only one function at a time, the rest will be idle, and those who wish to use it will have to wait in line.

— Cable crossover machines. Most cable crossover machines are based on a U-shaped frame: two vertical guides for weight blocks connected by a jumper at the top. The distance between the pairs of guides is such that during training, the athlete can position himself between them and perform exercises on both hands at once. There are also more specific design options, but they have the same general specifics and format of application. This type of machine provides mainly the study of the pectoral, deltoid and trapezius muscles, as well as the muscles of the hands (mainly biceps and triceps). However, it is worth noting that some cable crossover machines have extensive additional equipment and, in terms of capabilities, are already approaching all-in-one machines (see above).

— Hack squat machine. A specialized machine originally designed for a specific weighted squat technique; this technique has several advantages over traditional squats (for more details, see "Muscle separation exercises"). In addition, hack squat machines are well suited for calf raises, and they may also have the ability to perform a leg press (see ibid.). Structurally, such a machine is an inclined frame with a fixed stop at the bottom and a pair of guides along which the movable block can move; weights are attached to this block if necessary. When working with such a machine, the athlete stands with his feet on the bottom stop, lies with his back on the frame, rests his shoulders on the movable block and squats in such an inclined position. When performing a leg press, the opposite position of the body is used: the athlete lies with his back on the lower support, legs to the frame, and with the effort of the legs raises and lowers the movable block with the load.

— Gravitron. A machine designed mainly for performing pull-ups on the horizontal bar,dips on the parallel bars and some other similar exercises when the athlete works with his weight, but not full. This is achieved in the following way. The design of the gravitron has a movable platform connected to a counterweight — it creates resistance when the platform moves down and returns it to its original (upper) position when the load disappears. Thus, when an athlete performs dips or pull-ups, resting their knees on the platform, when moving up, the platform additionally pushes them, reducing the actual load. This allows you to slightly change the format of performing such exercises, shifting the emphasis from high efforts to the number of times and speed of execution; and by adjusting the counterweight, you can choose the optimal balance between strength and speed. This feature is especially important for novice users, who often have difficulty working with full body weight (especially if this weight is large). The main muscle groups worked out during such training include the pectoral, dorsal, deltoid and arm muscles (biceps or triceps), depending on the technique.
Other options for using gravitrons are also possible — in particular, training the buttocks, when an athlete, standing with one foot on the floor, presses with force with the other foot on the platform of the machine.

— Glut machine. A specialized machine for training the muscles of the legs (including the hips and buttocks), which is especially popular among the female audience, although it is quite suitable for men. Glute machines are used for hip abduction exercises, the technique for performing such exercises is as follows. In the initial position, the athlete lies with his stomach on the support pillow, holding his hands on special stops — so that the body is in an inclined or almost horizontal position. One leg rests on the floor or a special stand of the machine, and the second (working) leg is retracted, resting against a movable platform loaded with a counterweight. Depending on the design of the machine and the execution technique, the main load on this may fall on the gluteal muscles, thighs and/or calves.

— Multi hip machine. A multifunctional machine for the muscles of the legs and lower body, especially the femoral ones. It allows you to perform weighted hip abduction exercises, as well as kickbacks, thus loading different types of muscles (gluteal, adductor and abductor femoral, etc.). For such exercises, a special rotary stop loaded with a counterweight is used; in some models, this stop can be rotated a full 360°, which allows you to perform movements with almost any amplitude. When working on a multi hip machine, the athlete usually stands upright, holding on to special handles; the supporting leg stands on the floor or a special platform, and the working leg moves the emphasis in one direction or another.

— Torso machine. Exercise machines designed to perform rotations of the torso under load. In such a machine, the athlete is sitting, with a vertical position of the torso; holding on to special stops connected to the counterweight, he turns the body around the vertical axis in both directions, thus loading mainly the oblique muscles of the abdomen. Exercises in the torso machine are considered more effective than diagonal sit-ups: the machine fixes the lower body of the athlete, preventing it from making unnecessary movements, and the loaded muscles work at non-standard angles, which additionally contributes to their development. Among other things, such loads are considered especially effective for combating fat in the waist area.

The largest weight of weights that can be installed on a machine of the appropriate design (see "Load").

When choosing according to this parameter, it is worth considering both the expected intensity of training and the characteristics of specific exercises. Detailed recommendations regarding this choice for different types of exercises are described in special sources. Here we emphasize that it is not recommended to exceed the maximum load weight: even if the machine does not break down immediately, an accident can occur at any time.

As for specific values, in most modern machines the permissible load weight does not exceed 100 kg — this is often quite enough. There are also many models where this figure lies in the range of 100 – 150 kg; less common options for 150 – 200 kg; and in the most “heavyweight” models, it is allowed to use loads of 200 kg or more.

The minimum step with which the simulator allows you to adjust the workload. For example, if this figure is 2.5 kg, then the unit can be set to 2.5 kg, 5 kg, 7.5 kg, and so on.

The smaller the adjustment step, the more accurately you can set the load, and the lower the likelihood that the optimal weight will be between two preset values. On the other hand, too small a step also creates more problems than comfort. Moreover, such a feature would complicate the design and increase its cost. Therefore, in most models, this parameter is from 2 to 10 kg, this range is considered optimal in terms of accuracy, convenience and general feasibility. Occasionally, there are also smaller values — up to 0.5 kg inclusive, but larger ones are extremely rare.

Note that in some machines, the adjustment step may be different for different load ranges. For example, weight up to 2 kg inclusive can be adjusted in increments of 0.5 kg, then in increments of 1 kg. For such cases, this paragraph indicates the minimum step, and further details are specified in the notes.

The ability to change the height of the handles used for some exercises — for example, vertical traction (see "Exercises type"). Since athletes can vary in height, the optimal height of the handles in the initial position will be different.

Additional devices provided for in the design of the machine or regularly supplied with it.

— Scott bench. Device for training biceps with a barbell, dumbbells or weight-and-block machine. It usually looks like a seat, complemented by a stop in the form of an inclined shelf; the stop is set in such a way that the athlete's hands above the elbow rest on it when working.

— Press bench. A device for training the press with the help of sit-ups. Usually, it looks like a characteristic inclined board with leg mounts at the top. When performing the exercise, the athlete lies with his back on this bench, clings to the fasteners with his feet and lifts the upper body with the force of the press. At the same time, due to the inclination of the bench, the athlete’s head in the initial position is lower than the legs, which allows you to create a greater load than when doing sit-ups on the floor. Many benches have an angle adjustment, which allows you to change the load.

— Dip station. The design of the dip station assistant is similar to the parallel bars: two parallel horizontal bars, usually with soft pads (for comfort and safety) and two vertical handles. During training, the athlete hangs on the support, holding on to the handles, so that his forearms lie on the planks (this is what the lining is for), and the support goes to the elbows; this posi...tion allows you to perform various exercises for the press, primarily lifting the legs.

— Twister. A twister is a horizontal disk of such dimensions that the athlete can stand on it with both feet (or knees). The disk can rotate freely, so you can perform exercises with torso twists.

— Horizontal bar. The classic horizontal bar is a regular horizontal bar, designed primarily for pull-ups. However, in modern machines, this device can have a more advanced design: for example, many horizontal bars have ends bent down with additional handles for more effective pull-ups with a wide grip.

— Parallel bars. In machines, this device is usually made in the form of two parallel handles. In general, it is similar to traditional gymnastic bars. However, it is practically not suitable for swing elements and in this case, is designed for strength training — primarily in the form of dips.

— Stepper. A stepper is a device in the form of two parallel pedals; during training, the athlete stands on these pedals and moves their legs up and down. Due to this, movement uphill is simulated. Steppers are found mostly in all-in-one machines (see "Product type"); their functionality is much more modest than that of individual stepper trainers; however, they also take up less space.

— Barbell rack. The presence in the design of the machine mounts for installing the barbell during training. This function is extremely important for working with the barbell: it is much more convenient and safer to install the barbell on the mounts than to put it on the floor, and in some cases (for example, when doing the bench press), you cannot do without a rack at all.

Note that Smith machines (see "Product type") by definition have barbell mounts, but this feature is not considered a rack.

Exercises for a specific muscle group that can be performed using a machine (there are also exercises for individual muscles, they are described in detail below).

The most popular types of exercises for muscle groups found nowadays: vertical traction, wide grip row, seated low pull, T-bar row, back row, lat pulldowns, deadlift), pullovers, lunges, pull-ups, dips and back extension. Here is a more detailed description of each option:

— Vertical traction. Vertical traction is in some way similar to pull-ups — only in this case, the athlete does not pull his own body to the crossbar, but sits motionless, pulling the movable crossbar or handles towards him. This allows you to choose almost any level of load, including a fairly low one (whereas when pulling up you have to work at least with the weight of your own body); so vertical traction can be especially convenient for beginners, especially those with a large body mass. However, this exercise is also appreciated by professional athletes. Most machines provide the ability to use a different grip when per...forming vertical traction, which allows you to develop different muscle groups of the arms, chest and back. For example, pulling with a wide grip over the head develops mainly the latissimus dorsi, but also involves the upper back, biceps, individual muscles of the shoulder girdle, and some others.

— Wide grip row. This exercise involves pulling the crossbar toward your stomach, in a horizontal or almost horizontal direction. In the classic form, the wide grip row is performed while sitting, holding the crossbar in a vertical or almost vertical position and pulling it either to the stomach or to the neck. In the first case, due to this, the trapezius muscles of the back are worked out primarily in their middle and lower parts; also a significant load falls on the biceps, the lower part of the latissimus dorsi and the rhomboid muscle. Row to the neck, in turn, gives the main load to the latissimus dorsi, and an additional load to the biceps. Other variants of wide grip row are also possible, with other accents; however, the main muscle groups involved remain virtually unchanged.

— Seated low pull. An exercise to pull the weight up, vertically or at an angle — like working on traction with a barbell, kettlebell, etc. Some machines use a separate lower block for this, others provide the possibility of rearranging the block for wide grip row. The muscles being trained can be different, depending on the specific exercise.

— T-bar row. Deadlift performed using a T-bar. Such a bar has a sufficiently long length, at one end it is fixed in a swivel mount at floor level, and at the other end, there is a handle and a seat for installing pancake weights. The classic way to perform T-bar rows is standing, with the body tilted about 45 ° relative to the projectile, the handles in front of you and the bar moving up and down between the legs. Another option is a pull to the stomach on the machine when the athlete is reclining, face down, resting his chest and stomach on a special bench; this technique makes the exercise safer. Anyway, when performed correctly, the T-bar row provides, first of all, the training of the back muscles — the latissimus dorsi, trapezius, rhomboid, rear deltoid, etc.; the specific emphasis of the load may be different, primarily depending on the grip.

— Back row. It is usually performed in a horizontal direction with a weighted rocker arm. At the same time, the athlete sits with the body in an upright position. The exercise can be performed with one or both hands, in addition, in most machines with this function there is a chest support, which allows you to keep the body in a stationary position. Anyway, the main emphasis with the back row falls on the muscles of the back, in particular, the latissimus dorsi. A similar function is performed by the T-bar row and dumbbell row with one hand in an incline, but the back row has one important advantage: it is safer for the spine.

— Lat pulldowns. This term can mean different types of exercises, depending on the design of the machine. So, one of the most common options is the pull of the crossbar to the chest while sitting, in fact, one of the varieties of the wide grip row described above. This exercise is aimed mainly at developing the latissimus dorsi, in addition, it also works out the back of the deltoid muscles, biceps, and partially triceps and forearms. Another option is a pull that is close to vertical traction, but carried out with a reverse grip, by bending the arms at the elbows, and with the direction of movement not strictly vertical, but at an angle. This technique places increased stress on the arms, particularly the biceps, although it also puts a noticeable strain on the back and the stabilizing abdominal muscles.

— Deadlift. One of the fundamental, most famous and popular exercises for working with heavy weights. Initially performed with a barbell; therefore, most models with this function are Smith machines (see "Product type"), although there are also strength training machines where the appropriate handles of the weight-and-block system are used instead of the barbell (see "Loading system"). The general essence of the exercise is to lift the weight from the floor to the level of the pelvis. There are several techniques for performing such exercises. But anyway, it is a complex exercise, it puts a load on most of the muscles of the body, and also has a noticeable developmental and strengthening effect on the body as a whole.

— Pullover. Exercise, the basis of which is lifting the weight from behind the head. One of the advantages of this technique is that it allows you to simultaneously work out three muscle groups at once: pectoral, lats and triceps. However, the degree of load on each of these groups may be different, depending on the technique for performing pullovers. So, when performing an exercise lying on a horizontal bench, the triceps are mainly worked out, the pectoral muscles are less involved, and the lats do not strain at all to the degree necessary for training; to work out the latissimus dorsi, the position on an inclined bench is better with the head down, etc. Specifically, the devices for performing pullovers in modern machines can be either the simplest benches for working with dumbbells or other free weights, or weight-and-block systems designed to perform pullovers.

— Lunges. One of the basic exercises for the muscles of the legs — primarily the buttocks and quadriceps. The essence of the exercise is to move from a vertical position to a pose similar to squatting on one knee, due to a wide step; the knee of the back leg does not touch the floor. Lunges with additional weights in the form of a barbell are very popular; therefore, most machines with this feature are Smith machines (see "Product type"). Cable crossover machines with this function are somewhat less common; more specific options for performing lunges may be provided there; this should be clarified separately.

— Pull-ups. Traditional pull-ups are usually performed on the horizontal bar (see "Equipment"). The specific types of muscles involved in this exercise depend on the type (direct, reverse) and width of the grip, as well as some features of the technique. However, pull-ups intensively load the latissimus dorsi and large round muscles of the back. With a direct grip, the shoulder, brachioradialis, rhomboid and trapezius muscles are also involved; this technique is considered one of the most effective for forming the characteristic V-shaped silhouette of the male torso. The reverse grip, in turn, loads mainly the back and biceps.

— Dips. IDips on parallel horizontal bars (see "Equipment"). This function is practically mandatory for gravitons (see "Product type") — such machines were created, among other things, to optimize the performance of dips. Somewhat less common are other types of machines with bars — all-in-one machines, as well as cable crossover machines with advanced functionality; in such models, dips are performed in the classic format, with full body weight and weights if necessary. Anyway, the main muscles worked out through this technique are the pectoralis major, as well as the triceps.

— Back extension. An exercise is also known as hyperextension. In machines, for its implementation, the so-called Roman chair is usually provided — a horizontal or inclined bench with special footrests. The athlete lies on such a bench on his stomach (if the surface is inclined — head up) and fixes his legs in the stops; while the body in the initial position is tilted down, and the edge of the bench is located in the middle of the thighs, below the pelvis. When performing the exercise, the athlete lifts the body, straightening the back, due to which the main load is provided. The muscle groups being worked out depend on the technique of performing the exercise, there are two main options here. If you perform hyperextension with a straight back, the main load goes to the gluteus maximus muscle and the hamstring muscles, if you also bend and unbend your back in the process, the muscle that extends the spine is connected to the work. Anyway, hyperextension perfectly strengthens the supporting apparatus of the back, and it is very safe and suitable even for beginners and people with weak backs.

Exercises for separate muscles that can be performed using a machine. The difference between such techniques and exercises for muscle groups (see above) is obvious from the name: they give a limited load and are intended mainly for specific muscles.

The list of single muscle exercises found in modern machines includes shoulder press chest press, shrugs, butterfly, arm curl arm extension arm adduction, arm abduction, torso rotation, sit-ups, standing hip abduction, kickbacks. leg curls, leg extensions, squats , leg adduction, leg abduction, and calf raises, lateral raises. Here is a more detailed description of each exercise:

— Shoulder press. Exercise for lifting weights from shoulder level; hands are located on the sides of the body. It involves all three bundles of the deltoid muscl...es: the actual delta, trapezius muscles and triceps. The exercise can also be performed with free weights (dumbbells), but the machine with this function allows you to ensure the correct, strictly defined trajectory of the movement of the hands.

— Chest press. An exercise to move the weights from chest level in the "forward" direction (if we take the vertical position of the body). The chest press in the machines can be performed in two main ways. The first option is the bench press when the weight moves almost vertically. All Smith machines have this function (see "Product type"). However, the bench is not necessarily included in the equipment of such a machine, often it has to be installed separately. The second option provides a sitting (vertical or slightly tilted back) position for the athlete, and the working part of the machine has the form of two levers connected to the load system. However, such an exercise is primarily aimed at developing the pectoralis major and minor muscles, although it involves the triceps and anterior deltas.

— Shrugs. An exercise based on lifting the shoulders with an additional weight with the arms lowered. Shrugs can be performed with free weights — dumbbells or a barbell; therefore, by definition, this type of exercise is indicated for all Smith machines (see "Type"). However, there are also cable crossover machines and all-in-one machines with such a feature; in them, the system of lower blocks is usually responsible for creating the load. In general, shrugs are considered an almost perfect isolated exercise for the trapezius muscles.

— Butterfly. Adduction of arms in front of the chest in a horizontal plane (sitting) with a weight. It helps the development of large and small pectoral muscles and also affects the anterior deltoid and serratus muscles. Note that the terms "butterfly" and "adduction of arms" are not identical — the butterfly is only one of the varieties of mixing exercises. However, sometimes these terms are used as synonyms in the description of the machine, and they even call the butterfly a variety of arm adduction, which was not originally related to "butterflies". See below for details.

— Arm curls. Exercise for bending the arms in the elbows with weights. In the classic version, the fist holding the weight is placed horizontally with the palm up, and the main load goes to the biceps, but another grip option is also possible — vertical (hammer), aimed mainly at the brachioradialis muscle. Note that Scott benches (see "Equipment") are by definition designed for arm curls, primarily with free weights; so in machines with Scott benches, arm curls are indicated only if such a machine has its own load system for this exercise.

— Arm extensions. Exercise for extension of the arms in the elbows under load. It can be performed with different grips and different types of projectiles — in particular, with a horizontal handle of the upper block or a rope head (the latter allows you to additionally reduce and spread your arms). Anyway, this exercise is mainly aimed at developing the triceps; and it depends on the specific execution technique which part of the triceps will be worked out the most.

— Arm adduction. Various hand exercises. One of these exercises is the butterfly described above, but the matter is not limited to this — for example, arm adduction on the cable crossover. The latter option involves the starting position, in which the hands are on the sides of the body, at shoulder level or higher, holding the handles of the cable crossover machine, and when performing the exercise, the athlete brings his hands together in front of his stomach. It is possible to work on the arm adduction lying on a bench, with lower blocks. In both cases, the main load goes to the large pectoral muscles.
Note that some manufacturers confuse the concepts of "butterfly" and "arm adduction." So when choosing a machine with such capabilities, you need to pay attention to its equipment: characteristic stops are used for butterfly, and crossover mixing is usually provided in cable crossover machines (see "Product type").

— Arm abduction. A kind of opposite to the butterfly described above similar in execution technique (for this, the same set of stops can even be used, switched to different modes), but the main effort is directed in the opposite direction. However, the technique for performing arm abduction in different machines can be different: sitting with straight arms, with bent arms, or lying down. In these options, the target muscle groups will also differ. So, doing the exercise while sitting helps primarily strengthen the back of the deltoid muscles, as well as the development of the rhomboid and trapezius muscles; and training lying down loads mainly the pectoralis major muscle.
Note that this exercise (primarily lying down) can also be performed with free weights, however, the machine gives a more uniform load, with less likelihood of injury.

— Torso rotation. An exercise to rotate the upper body in a sitting position around a vertical axis, with weights. Most machines with this function are of a specialized variety — torso machines (see "Product type"). The exercise itself involves almost exclusively one type of muscle — the oblique muscles of the abdomen; among other things, it is considered very effective for correcting the body shape in the waist area. You can also perform such exercises with free weights (the traditional option is a barbell bar on your shoulders), but the machine is still more convenient for this: it allows you to do without excessive load on the shoulders and spine and also does not give inertia when turning, in contrast to training with a barbell.

— Sit-ups. Basic exercise for working out the abdominal muscles (mainly the upper). Sit-ups with weights promote muscle growth, without weights — burning fat. In modern machines, different types of equipment can be provided for performing these exercises. Most often, this is an ordinary bench with footrests, and additional weights, if necessary, must be taken separately; however, a special mechanism for creating weights may also be provided — usually in the form of a swinging lever, which must be pushed by the body when doing crunches.

— Hip abduction. Exercise to abduct the hip to the side or back under load. The specific embodiment depends on the type of machine. So, in glut machines, which were originally created for such an exercise, the hip is retracted back (for more details, see "Product type"); the load goes mainly to the buttocks, most of these machines are designed to work out this muscle group in isolation (although there are models that allow you to noticeably load the calf and posterior femoral muscles as well). In multi hip machines, lateral hip abduction is often provided with a straight leg; it has a similar purpose, and by changing the position of the legs, you can change specific areas of the gluteal muscles, which account for the greatest load. And among the all-in-one machines you can find models with devices that allow you to train both legs in this way at once — two stops that move to the sides due to the movement of the hips.

— Kickbacks. This term most often means swings with straight legs back and forth with additional weights. This is the standard type of exercise for multi hip machines (see "Product type"), although it is not limited to this, and a similar way of training can be provided in other varieties of equipment. Such kickbacks train mainly the gluteus maximus and minimus, as well as some thigh muscles. Some manufacturers also include side swings in this category, although this exercise is more correctly called lateral hip abduction (see above).

— Leg curls. Exercise for bending the legs at the knees under load. In the traditional version, when performing it, the athlete lies on his stomach on a special bench, resting his ankles on the movable lever of the machine, and bends his legs in an upward direction, overcoming the resistance of the lever. Other variations include the standing leg curl (where you work with one leg at a time) and the seated leg curl (here, the legs are in the starting position horizontally and tilted down when bent). Anyway, this exercise mainly involves the back muscles of the thighs and, to a much lesser extent, the muscles of the legs.

— Leg extensions. Exercise with the main load on the extension of the legs. Traditionally, it is performed as follows: the athlete sits on the seat of the machine, places his feet under the movable stop so that the rollers are on the ankles (the legs are bent in the initial position), and unbends the knees, overcoming the resistance of the stop. This is an isolation exercise for working out the quadriceps — the front muscles of the thigh.

— Leg press. An exercise for the legs, similar in technique to squats: the main load occurs due to pushing the working part of the machine with your feet away from you. The specific design of machines with this function may be different. So, in most models, the bench press is carried out while sitting, in a horizontal direction; however, there are also Hack-machines with this function, in which the athlete lies on his back, and the effort is directed upwards (for more details, see "Product type"). Anyway, the leg press trains mainly the thigh muscles — quadriceps and biceps, similar to the same squats. However, this technique is safer, since it loads the spine and lower back less, besides, it allows you to work with almost any weight (whereas squats are performed at least with the athlete’s own weight).

— Squats. A simple yet effective exercise that focuses primarily on the development of the quadriceps of the thigh (although some techniques allow you to develop other muscles — in particular, the inner thigh). Machines are mainly used for weighted squats, this exercise can be performed in three versions. The first option is the cable-loaded squat, available in many cable crossover machines, some strength training machines and all-in-one machines (see "Product type"); in this case, the load is provided by cables with weight blocks, the handles of which the athlete holds in his hands. This is a fairly effective and safe technique, but it puts additional strain on the muscles of the arms and shoulders (due to the need to hold the handles). In addition, squats are, by definition, available in all Smith machines, as well as Hack machines. Such machines are good because the load in them moves along a fixed trajectory, which facilitates the correct execution of exercises, and the load falls mainly on the pumped muscles. At the same time, the Smith machine additionally uses the buttocks during squats, and the Hack machine — almost all the muscles of the legs, as well as the lower back and the press.

— Legs adduction. An exercise to adduct the legs (usually bent at the knees) with additional effort. Usually, it is performed in a sitting position, and the working part of the machine is a pair of movable stops in the area of the knees or shins. Due to this exercise, the adductor muscles of the thighs (both superficial and deep) are worked out.

— Legs abduction. Exercise for abducting legs bent at the knees with additional effort. Most often, machines with this function use movable stops, similar to those used for legs adduction (see above); often these functions are combined in one device, and switching between them is carried out by changing the operation mode of the stops. As for the effect, the legs abduction creates a load mainly on the small and medium gluteal muscles.

— Calf raises. Exercise in the form of raising on toes with additional weights. It primarily affects the gastrocnemius and soleus muscles of the lower leg. It can be performed both standing and sitting — in the first case, the athlete works with all his weight plus additional weights (this is an option for a fairly advanced level of training); in the second case, only weights are used (this method is more convenient for beginners). Also, machines with this function can be of different types (see above) and have different designs and functionality. In particular, in Hack machines, the exercise is usually performed while standing, and the weight is provided by the same shoulder stops as in squats. A similar exercise can be provided in some strength training machines. In Smith machines, the bar is responsible for the load. Among the strength training machines that involve calf raises while sitting, there are models with stops for the knees and even designs where the athlete's legs are horizontal and when performing the exercise, he pushes the movable stop away from himself with his toes.

Lateral raises. An isolation exercise designed name, to work out the deltoid muscles. It involves raising the arms (primarily the shoulder part) to the side, through the sides, with additional weights.

The dimensions of the equipment in the assembled and ready-to-work state. It is important to note that more space is needed for the comfortable and proper operation of the machine. This is due to the need to have space for the athlete, and the arm and leg extensions when performing exercises and using additional equipment. If we are talking about a gym, then people working nearby or other equipment, etc., can become a hindrance. Therefore, it is recommended when choosing to calculate that in addition to the dimensions of the simulator, you may need an additional metre of free space on each side.