When it comes to selecting a machine from the dozens available at the gym, panic and cold sweats occur before even lifting a single weight. Which one to choose ? Which one could help melt the brioche? Or to tone your glutes? More cardio or strength training?
The thigh press to strengthen the lower body
Although some bodybuilding machines can be compared to torture devices, it must be recognized that they effectively work all muscle groups. From shoulders to arms, including back, glutes, thighs and calves. According to Alain Belli, professor of biomechanics at Jean Monnet University and founder of the Regional Institute of Sports Medicine in Saint-Etienne, the most important area resides in the lower body, since it is here that the greater muscle mass. To work it better, the squat remains the exercise par excellence. “Except that having a bar on the trapezius often scares clients,” observes sports coach Thierry Bredel (1). The latter will prefer to turn to its mechanical alternative: the thigh press. “It’s a complete machine that will act on the glutes, quadriceps and calves at the same time,” confirms Alain Belli.
Throughout the exercise, it is good to pay attention to foot placement. With fatigue, the heel comes off more easily and the toes find themselves doing all the work. “Put your feet back on the platform,” recommends the sports coach. So as to make the toes stick out.” Result, a better position and more effective work of the glutes.
How to use it ? Lying on your back, place your feet on the thigh press platform. Push up to raise it and then go down as low as possible to bring your knees back. “Do not limit movements,” warns Professor Alain Belli. You have to work with as much range of motion as possible. This will allow the muscle 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. “Progressiveness is the key,” insists the biomechanics expert. Start with light loads and increase without ever forcing, according to your feelings.
The elliptical bike or rowing machine to burn fat
As comfortable as it is, we would send our little buoy to set sail. If a balanced diet remains the priority, as sports doctor Jean-Christophe Miniot points out, when it comes to physical activity, cardio training is a good ally. Among the most effective machines, the elliptical bike and the rower come out on top. By mobilizing the four limbs (arms and legs), from front to back, they offer better energy expenditure. “Between 300 and 400 calories per hour for the elliptical bike and between 600 and 1000 calories for the rower,” explains Doctor Jean-Christophe Miniot.
Between 300 and 400 calories per hour for the elliptical bike and between 600 and 1000 calories for the rower
Jean-Christophe Miniot, sports doctor
And the longer the effort, the better it is. “To function, the muscle will draw its energy first from sugar and then from fats,” explains the biomechanics professor. But this action will not necessarily be seen on the scale. “Fat loss (on average between 100 and 200 gr/day) is compensated by muscle gain,” explains the specialist. But the more you develop these, outside of cardio training, the more your body will need to expend energy and therefore eliminate fat.
Varying your use of machines is also important. In recent years, coaches and scientists have favored interval training (alternating moderate running and sprinting). “I recommend the classic 30/30 to my clients,” says coach Thierry Bredel. Or 30 seconds of intense exercise then 30 seconds at a low pace, to be repeated 5 to 10 times, with 15 minutes of warm-up beforehand.” “Alternating between intensity and endurance allows for better muscular and cardiovascular development,” analyzes Alain Belli. According to a recent English study published on February 19 in the
British Journal of Sports Medicine
, this method would provide a 28.5% greater reduction in total fat mass than with moderate training.
The horizontal draw and the pec 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 rounds and ends up suffering at the end of the day. Hence the interest in learning to straighten your upper body using a machine at the gym. The seated horizontal draw will, for example, prevent and relieve pain in the shoulder blades. “This exercise will act on 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 towards your stomach so as to bring your elbows back. To be repeated around fifteen times over four series, twice a week.
To complete the exercise and work the trapezius, sports doctor Jean-Christophe Miniot recommends focusing on bodybuilding machines reproducing the butterfly movement, such as the inverted pec-deck. To use it, grasp the handles of the machine by hand with your arms extended parallel to the floor and stretch them backwards, bending your arms slightly. “To avoid unbalancing the muscles, we will also work on the opposite movement,” notes the biomechanics professor. Don't forget to stretch at the end of your workout, to soften your joints and reduce aches the next day."
(1) Author of
My sheathing challenge
, published by Marabout