Which machine to choose for maximum performance in the gym?

When it comes to choosing between dozens of machines at the gym, panic and cold sweats set in before even lifting a single weight. Which one to choose? Which one can help thaw the brioche? Or to celebrate your glutes. More cardio or strength training?

The hip press to strengthen the lower body

Although some bodybuilding machines can be compared to torture devices, it must be recognized that they work effectively on all muscle groups. From shoulders to arms including back, glutes, thighs and calves. According to Alain Belli, professor of biomechanics at Université Jean Monnet and founder of the Saint-Etienne Regional Institute of Sports Medicine, the most important area is in the lower body because that’s where most of the muscle mass is. To make it work better, the squat remains an excellent exercise. “Besides, having a trapeze bar often intimidates clients,” notes athletic trainer Thierry Bredel (1). The latter will prefer to turn to its mechanical alternative, the hip press. “It’s a complete machine that will work the glutes, quads and calves at the same time,” confirms Allen Belli.

It is good to pay attention to the placement of the feet during the exercise. When tired, the heel comes off more easily and the toes appear to do all the work. “Put your feet back on the platform,” advises the athletic trainer. So that the toes stick out.’ The result: better glute position and more efficient work.

How to use it? Lying on your back, place your feet on the thigh press platform. Push up to lift it, then lower yourself as low as possible to bring your knees back. “Don’t restrict movement,” cautions Professor Allen Belli. You should work through as much range of motion as possible. This will allow the muscles to develop in length and width. Repeat this gesture about fifteen times and start again three to four times, with 30 to 60 seconds of recovery between sets. “Progress is the key,” insists the biomechanics expert. Start with light loads and increase, without ever forcing, according to your feelings.

Elliptical bike or rowing machine to burn fat

However convenient, we would send our little buoy sailing. If a balanced diet remains a priority, as noted by sports doctor Jean-Christophe Mignon, when it comes to physical activity, then cardio training is a good ally. The elliptical and rower are among the most effective machines. By mobilizing all four limbs (arms and legs), from front to back, they offer better energy expenditure. “300 to 400 calories per hour for an elliptical and 600 to 1,000 calories for a rower,” explains Dr. Jean-Christophe Mignon.

300 to 400 calories per hour for the elliptical and 600 to 1,000 calories for the rower.

Jean-Christophe Miniot, sports doctor

And the longer the effort, the better. “To work, the muscle will take its energy first from sugar and then from fats,” explains the professor of biomechanics. But this action is not necessarily visible to scale. “The loss of fat (on average 100 to 200 grams per day) is compensated by the increase of muscles,” explains the specialist. But the more you develop them, outside of cardio, the more your body has to expend energy and therefore burn fat.

Changing the use of cars is also important. In recent years, coaches and scientists have favored interval training (alternating moderate jogging and sprinting). “I recommend the classic 30/30 to my clients,” says coach Thierry Bredel. Or 30 seconds of high-intensity exercise, then 30 seconds of low-intensity exercise, which should be repeated 5 to 10 times, with a 15-minute warm-up first.” “Variation between intensity and endurance allows for better muscular and cardiovascular development,” analyzes Allen Belli. According to a recent English-language study published Feb. 19 in the journal British Journal of Sports Medicine this method will provide a 28.5% greater reduction in total fat mass than with moderate training.

Horizontal chart and deck to correct your posture

When you spend at least eight hours a day sitting behind a desk, forgetting to take regular breaks, your back is round and sore at the end of the day. Hence the interest in learning how to fix a car top in the gym. A seated horizontal draw, for example, will prevent and relieve pain in the shoulder blades. “This exercise will work the muscles between the spine and the shoulder blades called the rhomboids,” assures coach Thierry Bredel. In practice, it is used like a rowing machine. Sitting with your legs half bent, grab the handles and pull toward your stomach to bring your elbows back. Repeat about fifteen times for four sets, twice a week.

To complete the exercise and work the trapezius, sports doctor Jean-Christophe Mignon recommends focusing on bodybuilding machines that reproduce the butterfly movement, such as the inverted pec-board. To use it, grasp the handles of the machine with your arms parallel to the floor and pull them back, bending your arms slightly. “To avoid muscle imbalance, we will also work on the opposite movement,” says the biomechanics professor. Don’t forget to stretch at the end of your workout to soften your joints and reduce soreness the next day.”

(1) Author: My shell challengepublished by Marabout