Universal devices for building muscle mass are divided into several types. Among them:
- block trainers;
- power devices;
- fitness stations;
- Smith's car.
All of them have similar characteristics aimed at working out various muscle groups.
Short description
In order to understand the specifics that block simulators have, we briefly consider the features of standard devices:
- The bars are designed for the development of the back, chest and arms.
- On the horizontal bar, you can develop various muscle groups, from the press to the triceps and biceps.
- Press benches are focused on pumping the shoulder, deltoid and other muscles.
- Block simulators are aimed at the development of a common muscle group, are divided into several types.
Features
The device in question is intended for training the chest, abs and arms. It allows you to work out all the basic muscle groups. In several variations, a block frame can be produced. The simulator with a built-in type of load is more stable, it makes it possible to develop internal sections. As a rule, this design is intended for professional athletes and those people who seek to quickly gain weight.
Equipment
Block exercise machines are focused on physical fitness at home or in the gym. The barbell rack helps to increase or decrease the load for the athlete by adding or removing “pancakes”. Typically, such simulators are sold in a set with a power bench, on which you can perform a bench press.
The basis of the device is a frame that can withstand up to five hundred kilograms of load. When choosing a model, it is necessary to take into account the presence of restrictive supports, the type of material. This will allow you to purchase not only an effective, but also a safe simulator. On this device, you can perform a lot of exercises that allow you to work out almost all the muscles, starting with the biceps, ending with the press and cervical spine.
Block simulator: exercises
Below are the main ways to train:
- Workout back through vertical traction. This helps to increase muscle volume, adjust their shape and size. Also contributes to the formation of the trapezium, delta, lower back, buttocks and abdomen.
- Horizontal thrust is aimed at the development of the inner part of the trapezius muscles, as well as the back and spine.
- The lower muscles of the torso allows you to adjust the lower draft. In order to properly work out the entire body, it is necessary to perform the exercise while sitting, with legs extended forward and half bent.
- The bench press is performed from the chest or shoulders. Such exercises make it possible to develop the muscles of the chest, back, and shoulder girdle. From the shoulders, the exercise is performed sitting or standing using dumbbell elements. From the chest, the bench press is made on a special bench. This involves a barbell or dumbbell.
- The broadest muscles are trained by a craving for the chest, which is performed standing or sitting on a bench. The whole range of muscles is trained, but the main load is borne by the hands.
Leg training
Block trainers can also be of great help in this aspect. To develop the middle gluteus maximus, flattening of the legs is used. In this case, the load falls on the inner thigh.
Performing a leg press, you can train the femoral and gluteal muscles comprehensively. Exercise gives you the opportunity to work out the shape and volume.
Elementary squats are made with built-in or free weight. In the first embodiment, a special device is used. In the second case, dumbbells or a barbell are used. Occupation allows you to develop the muscles of the lower legs.
Correction of calves and lower leg is performed on the machine by bending and extending the legs in a supine position using built-in or free weight. Another effective exercise is leg breeding. It develops the outer thigh and gluteal muscles. It is performed with the help of fixing blocks, which give the main load on the trained limbs.
Integrated Weight Options
The principle of operation of such a device is to hold the cargo with special batch type clamps. During the exercise, they move up or down with the help of guide rods or cables. To change the load, it is enough to move the latch to another position, changing the number of grippers for flat weighting. The attachment to the additional weight consists of pins and holes.
Block simulators of this type are designed for entry-level training. They have a universal structure that allows you to work out all muscle groups without the participation of a trainer. Devices are also available that are aimed at working out a specific part of the muscles. Similar models are used in gyms and fitness centers. For the home, the best option is a universal device that does not require additional space.
Free Weight Modifications
Such complexes belong to professional equipment. They include dumbbells, pancakes from the bar and other elements that allow you to select the load individually. As a rule, the simulator corrects the work and development of a specific muscle group.
In addition, block weight training machines provide an opportunity to develop body parts that are problematic to work on analogues with built-in weights.
DIY block exercise machine
A universal device for the comprehensive study of muscles can be done independently. You will need to make a frame with weights, upper and lower blocks with a diameter of at least 15 centimeters, interchangeable handles, a bench and adjustable patella.
The above image shows the dimensions of the simulator. On it, you can train almost all muscle groups, from the arms to the abs and legs. As power blocks, you can use iron elements with a suitable weight. Alternatively, use pancakes from the bar, adding or lowering weight.
User reviews
According to consumer reviews, traction in the block simulator allows you to develop most of the muscles. Among the disadvantages of this device, some athletes call a high price (the question mainly concerns high-quality and professional models). This is not surprising, since durable and expensive components are used for such modifications.
Those who want to save money and at the same time train their muscles can make the device on their own, using improvised tools or spare parts from old trainers, barbells, dumbbells and other accessories. The main thing is to observe safety precautions. Particular attention must be paid to the reliability of cargo fixation and the stability of the entire complex.