The Slavyanskoe "Pravilo" exercise machine is for those who regularly take care of improving the quality of life, maintaining physical fitness and mental performance.
"Rule" develops and strengthens not only the physical body, it helps to "rule" the inner state of a person, remove clamps and blocks, reveal the inner potential and hidden capabilities of a person.
"Pravilo" starts and stimulates the recovery processes of muscles and tendons, increases blood microcirculation in tissues, improves the condition of bones and ligaments, serves as an excellent means of preventing disorders of the functioning of the musculoskeletal system.
Regular exercise on the simulator improves posture, improves body tone, returns youth, making the skin smoother and more elastic, gait light, strengthens bones, joints, ligaments, muscles and tendons, contributing to the flow of additional strength and energy, which also helps to activate the brain. .. According to the reviews of people who have passed classes on this simulator, it is able to relieve psycho-emotional and physical stress, reduce the manifestations of depression, improve the functioning of the nervous, endocrine and autonomic systems of the body.
How does Pravilo work?
"Rule" symmetrically stretches the body - muscles, joints, ligaments, tendons, forcing the muscles to stop tension and stretch to the maximum length, and bringing all the tendons into the most active state.
"RULE" is an opportunity to gain activity through stretching the body in a short time.
If you regularly expose the body to stretch marks on the "Rule" - it is easy to increase motor tone, improve joint mobility, restore the normal functioning of the entire musculoskeletal system, especially after 
injuries, diseases, nervous tension and stress. But it is especially important that stretching helps to acquire the skill of real deep relaxation, which has a beneficial effect on our nerves and psyche.
When stretching anything - skin, muscles, tendons, joint capsules - the corresponding receptors are excited, and through these receptors impulses enter the cerebral cortex. And the brain, as the main ruler of all processes in the body, gives commands to all systems, organs and tissues to relax and rest. Relaxation, in turn, stops unnecessary energy expenditure, relieves nervous tension, and gives the desired peace.
During stretching, there should be no pain in the muscles, only a feeling of gentle stretching. The stretch itself should be smooth without much effort.
The effectiveness of "Rule" depends on three factors: duration, regularity and awareness of its use.
Simple rules apply to "PravIla" that apply to all physical exercises - you need to go from simple to complex, from less load to more. After the stretching exercise, lie on your back or stomach and rest well.
Stretching is very helpful for people with back problems. When we stretch the spine, the intervertebral spaces increase and, therefore, the compression of the nerves decreases, blood circulation in the painful area is restored, many pain sensations are relieved, and most importantly, stretch marks prevent the occurrence of congestion in the spine and the deposition of salts there, which is a good prevention of scoliosis and osteochondrosis, kyphosis and radiculitis.
With constant training, the spine can acquire amazing flexibility; without stretch marks, especially with a sedentary lifestyle, a person loses not only flexibility, but also the range of motion he needs for normal life. The spine is the main trunk channel. Therefore, it must remain flexible, mobile, resilient. With age, the bone tissue becomes denser, this leads to a violation of energy conduction in the bones. The bones of the whole body must also be stretched. Bones are natural accumulators of energy. The general well-being of a person, his youth depends on the filling of the bones with energy.
Done correctly, stretch marks relieve fatigue and stress, improve blood circulation, increase the body's energy and activity. With the help of stretch marks, you can quickly restore strength, vigor, overcome some of the shortcomings in the figure.
REVIEWS and medical research:
“... Thermal imaging reflexodiagnostics in dynamics, even after a single session of work on the PRIVILO simulator, revealed a stable improvement in the microcirculation of the brain, cervical and lumbar spine. In general, according to the results of GDV and thermal imaging reflexodiagnostics, positive stable dynamics was noted after training on the PraIlo simulator. "
D.M.N professor Kolosova O.S.
"Rule" and subtle human bodies:
“... After editing on the“ Rule ”simulator, not only the physical plane is worked out, but also the energy of the body (its subtle bodies), the negativity is cleared, immunity is restored, protection from the so-called magical attacks, evil eyes is automatically built, the ability to heal oneself appears, they are removed blocks and eddies in the field (settled bubble), therefore, diseases disappear. Work is underway with consciousness, clearing of karmic and predetermined situations, rejuvenation occurs, the ability to control sexual energy appears, sensuality increases, health is strengthened, vision is opened - the disclosure of spiritual vision (you clearly understand where is the truth, and where is lies, direct knowledge), deliverance from stereotypes and programs (images of traps), and connection with the generic stream ... "
"Rule" - a trainer for ancestors:
By editing the Rule - you will reveal the knowledge and experience of ancestors, but they are not static and not dead, they are like an open source program that branches, goes like a chain reaction, absorbs new knowledge over time and updates the old. They are always in motion, and movement is life.
“… The controllability of the Rule could be mastered only on this machine, for a long time crucifying oneself on a voluntary Calvary and gradually first increasing and then decreasing the load. The essence of control was the ability to extract motor energy not from muscles, more often called raw veins among the Araks, not from this loose, clay-like and easily injured flesh, but from bones filled with brain and dry veins - 
forgotten, unclaimed and inexhaustible repository of physical and vitality. Bone tissue and, especially, the brain had the ability to accumulate a huge supply of energy from the sun (including radiation), but a person has long forgotten how to release and use it, which is why the opposite effect occurred: the flesh from being oversaturated with active "frozen" power quickly grew old, instead of joy of life, diseases developed, and the human age, instead of two, three hundred years, was reduced by four times. Therefore, the Araks were not fathom giants with a meter shoulder span, as heroes usually imagine, almost not 
stood out in the crowd with some special physique; more often on the contrary, they looked lean and sinewy, but with a wide bone.
And they lived for so long that they were forced to hide their age.
The simulator itself was also called a rule, only with an emphasis on the second syllable, and therefore they said - to put or raise it on the rule, that is, after the Feast, the first duel in his life, which was crowned with victory, the araks were given the right to master this state. The name of the machine accurately reflected its purpose - to straighten the human flesh, return it to its original state of strength and freedom, and, therefore, correct the spiritual essence. At first glance, he was simple, like everything ingenious "
Session RULE 700 rubles, subscription of 6 lessons 3000 rubles. Time 1 hour.
Phone number for recording 89897041499
The elliptical trainer is useful for those who want to lose weight and gain beautiful body contours without pumping their arms and legs. In view of this, girls especially like him. You need to understand what the effectiveness of an elliptical trainer is, and how to use it correctly.
First you need to figure out what an elliptical trainer is. It is also called an orbitrek and refers to cardiovascular equipment. This simulator combines treadmill and stepper properties... The exercises combine the movements of running, cycling, skiing and climbing stairs. The first simulators were born at the end of the last century, and they were produced by Precor. Their handrails were motionless, and the flywheel was at the back.
The elliptical trainer, the benefits of which for weight loss are obvious, does its job well in the form of aerobic training, and at the same time, thanks to its smooth movement, it reliably protects against damage to ligaments and joints. Due to the latter property, the ellipsoid is considered to be unique.
New models are equipped with movable handrails, powerful flywheel, electronics. They make it possible make your workout diversified and work out different muscles. Many are attracted to this simulator by the opportunity to train at home. Well, those who like to go to the gym can find it there in the cardio zone.
For home, you can find an option for any budget:
What muscles does the elliptical trainer train?
So what does an elliptical trainer train? When working with him, muscles of the back of the thighs, muscles of the lower leg and buttocks, deltoid muscles of the back and some muscles of the arms... Also work muscles of the press and shoulder girdle... With the reverse stroke of the simulator, you can work out the leg muscles that are inaccessible to the treadmill and. What muscles work when doing reverse movements? With this method of movement, you will work out buttocks and hamstrings.
Which muscles work on the elliptical trainer can depend on the specific position of the body, which allows you to regulate the load:
- If you accept upright body position, in which the head is raised and the eyes look forward, then all muscle groups will be worked out.
- At backward movement When the body and head are straight, and the legs are slightly bent, the hamstrings and gluteal muscles are actively working.
- When moving forward tilted body the maximum load is assumed to be on the calf muscles and quadriceps muscles of the thigh.
- And if the simulator is an ellipsoid, which muscles work with which you already know, is used with a straight body position and legs bent as much as possible at the knees, then the gluteal muscles and hamstrings are well trained.
Advantages and Disadvantages of Elliptical Trainers
We have already figured out what an ellipsoid is, what muscles work when exercising with it. But other than that there may be very healthy... Such activities affect the body as follows:
- Significantly increase the level of endurance;
- Since it is a cardio machine, the elliptical trainer helps to strengthen the cardiovascular system. It can be a good substitute for classic fitness.
- Since practically all the muscles of the body work during training, the simulator allows
- effectively work out the muscle corset.
- During the lesson, common problem areas are strengthened and tightened.
- The exercise machine helps to quickly and evenly get rid of excess weight.
- The respiratory system is strengthened, the cells in the body are saturated with oxygen, and their nutrition is improved.
The benefits of the "ellipse" simulator are obvious: it remarkably helps to strengthen both the whole body and individual parts of the body, with which, in your opinion, work needs to be done.
But the main answer to the question is “what is an elliptical trainer for? - this, of course, slimming... To use it for these purposes, it is enough to practice about 3-4 times a week... This will be enough to tighten the body and work out all muscle groups in a quality manner. But do not forget that to achieve results, you also need a healthy and proper diet.
It is also important to know how to use the machine. If you are exercising without a coach, you can try one of the programs below, compare the results and see which works best.
Power training
This machine is not originally designed to build muscle, so you don't have to worry about over-pumping your lower leg, arms or shoulders. Strength training is needed in order to increase the endurance of the whole body, but only if you are in good shape and you will not earn overwork.
In this case, you need to study three times a week for 30 minutes... 10 minutes falls on the warm-up mode, the remaining time assumes work with an increase in load by 10-15%.
Good for those looking to lose weight with an elliptical trainer. Thanks to the tension of the hips and buttocks, the whole body will be warmed up, which will increase the consumption of fat in problem areas.
To purposefully work out the lower body, you can abandon the handles, group your arms in the waist area, and pay maximum attention to the leg muscles. You can lean on a fixed support by slightly tilting the body forward.
It is worth doing three times per week... The duration of the workout is determined individually. Do a medium-intensity warm-up, then set the mileage on the simulator, and overcome it faster each time.
Beginners should get started from 1.5 km to determine your capabilities, and only then increase to 3.5-4 km.
During training, it is important to monitor your heart rate and well-being.
Normal intensity cardio
Suitable for those who have a slender figure, and who just want to strengthen the body and keep the muscles in good shape. The movements should be performed with a straight back, working on smoothness in the process. Don't sweat a lot. Increase the load very smoothly and gradually.
It is advisable to do 5-6 times a week for half an hour by choosing a medium or low load and moving at the same pace without acceleration. Use handles to work your back and arms. If your physical fitness is good enough, you can increase the medium load setting by 3-5%.
Try to ensure that your foot is correctly positioned on the pedal. You shouldn't pull off your heel or toe. The position should be such as if you are "stuck". This will ensure that the muscles of the buttocks and thighs work. Otherwise, the intensity of the load on them will be much lower, in addition, the ankles may suffer.
How useful an elliptical trainer is, and what are its advantages, we have already found out. The main advantages of orbit tracks are functionality and safety. Are there any downsides? There is an opinion, that when working with the simulator, the stabilizing muscles are less loaded than when using a treadmill. But if we consider that these muscles are responsible for regulating body position, and they continue to work, even when a person is just standing, sitting or lying, then this point of view cannot be correct.
Who is and is not suitable for the simulator? Indications and contraindications for ellipsoids
Elliptical trainers, the benefits and harms of which are already known, suitable for almost everyone... The programs built into them make it possible to regulate the level of load, thereby controlling the intensity of the workout. Therefore, the simulator will be a good option, both for a professional athlete and for a person who came to the gym for the first time in his life. It is ideal for those who want to improve their health, lose weight, tighten the body, work on problem areas and simply keep the body in good shape.
Caution is needed those who suffer from diseases of the joints and spine, diseases of the heart and blood vessels, as well as severe obesity. In all these cases, the simulator is not contraindicated, however, before starting workouts, it is recommended consult with a specialist.
The elliptical trainer is considered optimal for weight loss. Calories in this case are burned through active physical activity, but it is not necessary to exercise until exhaustion. It will be enough to use the simulator several times a week. And the selected programs will also make it possible to effectively eliminate cellulite and tighten the skin.
Despite all the benefits and advantages of such a device as an elliptical trainer, contraindications are also available... So, it is worth refraining from classes in such cases:
- Regular hypertensive crises;
- Cardiac asthma attacks;
- Tachycardia and angina pectoris;
- Diabetes mellitus, cancer, edema, thrombophlebitis.
Naturally, the benefits of the simulator are invaluable. But if, for one reason or another, you cannot use it for weight loss, do not be discouraged, as there are many other effective ways to keep yourself in shape. Well, in the absence of contraindications, it is definitely worth including in your regular workouts. The simulator will help you lose weight with benefit, pleasure and without health risks.
In order for the newcomer, inflamed with a thirst for change, to not be at a loss when he first visited the gym, seeing brutal men and the same brutal simulators, we, together with the absolute champion of the Republic of Belarus in bodybuilding, went to the iron abode to draw up instructions for the “first steps” for the neophyte.
Maxim Barma
absolute champion of the Republic of Belarus in bodybuilding 2016 WFF-WBBF
international trainer
the shoot place - gym "Zebra"
- It is very easy to calculate a beginner in the gym. It is given by the technique of performing the exercises. In general, a person who has just come to the gym must first master the technique and only then increase the mass, work on relief and endurance.
Warm up
It is best to start your workout with 10-15 minutes of cardio (ellipsoid, treadmill, "bike"), then stretch your arms, legs, warm up your muscles and ligaments.
Exercise 1
Training apparatus: power frame
What do we do: squats
Rows, squats, presses - in principle, all weightlifting exercises are done on this simulator. Let's start with squats, which will work your glutes and hamstrings.
The bar is installed on the racks of the power frame at the required height. You stand under the bar and place it on your shoulders. Bring your shoulder blades together with your elbows turned forward. Remove the bar from the racks, arching your back at the lower back. The head is raised. Lower yourself by bending your knees and pulling your pelvis back.
Exercise 2
Training apparatus: power frame
What do we do: deadlift on straight legs
This exercise is suitable for both girls and guys for building the gluteal muscles and muscles of the hamstrings. Along with deep floor squats, deadlifts and lunges are the main classic exercises that give excellent results.
The legs are not wide, the socks are somewhat apart. Without bending the knees, lower the body down and take the barbell. Initially, the back will be slightly rounded, but with the next movement, bend your knees, put your chest forward, at the same time pulling your pelvis back - the back should become straight. Lifting the barbell, at the top point, push the buttocks forward.
Exercise # 3
We use: dumbbells
What do we do: lunges
Lunges are a basic classic exercise that works all muscles from the hip to the knee. In general, the more muscles involved in the exercise, the better: the effect will be stronger.
The back is straight, we take a step of medium length, touch the floor with our knee, get up, take the next step.
Onsite lunges are less effective. When you walk with dumbbells, it uses the muscles more. In this exercise, the most difficult thing is to maintain coordination and balance, so at first you can do it without dumbbells. Also, to make it easier, you can take a small step to the side, like skiers, to maintain maximum balance.
Exercise 4
Training apparatus for leg press
What do we do: calf raises
When we do standing calf raises, we turn on the calf muscle, make it work, acquire shape and volume. When we do calf raises while sitting, our soleus muscles work more. When your strength is running out, you can do sock raises in the leg press machine - in this case, both the soleus and calf muscles work.
We place our feet on the platform, raise the platform up, while the knees are “in the lock”. We stand on our toes. The amplitude is short. You can imagine yourself standing on your big toe.
Exercise # 5
Training apparatus: graviton
What do we do: pull-ups
If you don't have strong enough arms to do pull-ups yourself, this machine will help you simulate them.
We set the weight, for example, 50 kilograms. We kneel on the lower platform, and grab the upper handle holders with our hands. We take out the knees by 1.5-2 centimeters to simulate the horizontal bar. We keep the back straight, raise our head, look at the ceiling, and with two handles at the same time, pull ourselves up, while the elbows go along the body.
Exercise 6
Training apparatus: crossover
What do we do: traction of the horizontal block to the belt with a neutral grip in the set position
This exercise is for the latissimus dorsi. Sit on the bench. Bend your legs at the knees. Grasp the handle of the machine and pull it towards your waist. Bring your shoulders back and your chest forward as you contract. Hold for a second while holding the handle against the body.
Exercise 7
Training apparatus: hyperextension
Hyperextension recruits the lower back muscles and improves your appearance: you start to walk more evenly, do not slouch.
Tighten your gluteal muscles and "break" in the waist over the machine. Tilt the body down. At the bottom of the trajectory, smoothly, without jerking, lift the body up to a straight line with your legs. Fix for a second in this position and repeat the movement again.
You need to exhale at the moment when the muscle contracts. Those. with any effort, an exhalation occurs. In this case, it is harder to raise the body than to lower it, therefore, we exhale at the top.
Exercise # 8
We use: barbell and horizontal bench
What do we do: bench press
The exercise engages the pectoral muscles, triceps and anterior delta in the work.
We sit on a bench, legs slightly underneath ourselves, emphasis on the heels, chest up, remove the barbell. We lower it to the lower cut of the chest, from this position we squeeze the bar up.
Exercise 9
We use: incline bench and dumbbells
What do we do: bench press
We sit on a bench, legs slightly under ourselves, we spread our elbows to the sides and raise our forearms vertically so that the dumbbells are slightly above chest level. Spreading our arms to the sides, we lower the dumbbells.
Exercise 11
We use: dumbbells
What do we do: alternate flexion of the arms with supination while standing
We take dumbbells with a neutral grip, feet shoulder-width apart, knees slightly bent. And we begin to supine: we unfold the hand, while the little finger should be turned towards the chest. We work on biceps.
Hitch
If you came to the gym in order to burn maximum fat, then post-workout cardio should be done for 20 minutes or more.
If active fat burning is not your number one task, then you can finish strength training with 10-15 minute cardio: ellipsoid, treadmill, "bike".
For help in filming the material, we would like to thank the Zebra gym, recently opened at 1A V. Horuzhei Street, 6th floor (metro station Yakub Kolas, building of the Siluet shopping center).
Tel: +375 29 602 62 06
Irina Valentinovna Kruglova
Deputy Director for Medical Work of the Federal State Budgetary Institution "Federal Scientific and Clinical Center for Sports Medicine and Rehabilitation of the Federal Medical and Biological Agency of Russia"
Consultation with a specialist is necessary. A person may have hidden diseases that he does not know about. He can sit on a newly acquired simulator, start giving himself a load, but it turns out that he cannot do this. Therefore, the first condition for home workouts is a consultation with a specialist (a conversation with a local therapist will be enough) who must confirm to a person if he has restrictions on the use of this simulator or not. The second condition concerns the volume of those loads that a person is able to give himself. There are special testing systems that determine the functionality of a person. If it is low, then it should start with low parameters of physical activity.
5. Stepper
This compact simulator simulates climbing stairs. Despite the fact that this device creates quite intense loads for the body, it cannot be called highly effective. When using it, a small percentage of muscles are trained and the user does not actively "work" with the lungs. And this simulator is potentially the most traumatic of all those on our list. When purchasing this device, special attention should be paid to its stability. Such a simulator cannot be recommended for people with problems with feet and knees. On the other hand, steppers are usually compact and can even be used in the office if desired.
4. Exercise bike
An exercise bike is a fairly convenient and effective way to lose weight. However, it is its convenience that ultimately affects the effectiveness of training. The seated position limits the amount of muscles involved in the load. However, the load is still distributed more smoothly and evenly than, for example, on "walking" simulators, which means that the injury risk for these devices is lower. In the process of performing exercises on a stationary bike, the muscles of the lower extremities mainly work, therefore, these trainings will get rid of excess fat in the buttocks or thighs and cellulite faster. When choosing an exercise bike, you should pay attention to models with automatic resistance adjustments. The built-in computer will be able to monitor the degree of workload of the student, and adjust programs depending on the activity of the owner.
3. Treadmill
One of the most popular simulators in the world is in the middle of our ranking. The treadmill caused the users' appreciation for the optimal combination of convenience (it simulates the most natural process for all people - walking and running) and efficiency. The intensity of the training process on this simulator depends on the angle of the treadmill and its speed. Modern models can monitor the number of calories burned and provide recommendations for choosing the intensity of the exercise in order to achieve the desired results. It is best to start your workout with a simple walk that mimics your daily walk, but jogging is the most effective way to lose weight. In one hour of vigorous exercise, you can lose up to 700 calories. During classes, muscles work intensively, and breathing becomes as deep as possible, which has a positive effect on the functioning of the lungs and the cardiovascular system. To increase the load, some users wear weights on their arms and legs. As with the stepper, this type of exercise machine cannot be recommended for people with foot and knee problems.
2. Rowing machine
The rowing machine is one of the most disliked devices out there. It is very difficult to train on it. But due to the laboriousness and complexity of the exercises, it is perhaps the most effective weight loss simulator. Rowing provides work for a large group of muscles simultaneously in the upper and lower body, which brings the result closer - weight loss. Despite the complex design of the simulator, it is not traumatic, and the short (in view of the intensity of the load) duration of training on it allows you to compensate for long training on other simulators. One of the disadvantages of this simulator is that it gives a powerful load to the shoulder girdle, and broad shoulders are not "suitable" for every type of female figure. One way or another, it is the rowing machine that will allow you to lose weight as quickly as possible.
1. Elliptical trainer
The elliptical trainer, or, as it is also called, the orbitrek, has absorbed all the best that is in the above simulators and in its design, tried to avoid the shortcomings of each. Training on it reminds at the same time of riding a stationary bike, skiing and descents and ascents on a stepper. Most experts consider the elliptical trainer to be the most effective in losing weight. It tones large muscle groups, trains the cardio system, and is easy to operate and train. During training on an ellipsoid, the possibility of injuring the spine and knees is minimal, since all movements are performed along a smooth elliptical trajectory. The machine is equipped with hand levers that allow you to engage the muscles of the arms and shoulder girdle and develop them evenly. This option will be ideal for those users who have serious problems with excess weight and joints.
Irina Valentinovna Kruglova
Deputy Director for Medical Work of the Federal State Budgetary Institution "Federal Scientific and Clinical Center for Sports Medicine and Rehabilitation of the Federal Medical and Biological Agency of Russia"
It is worth remembering that the effect of losing weight depends not only on simulators, but also on other related factors. The main one is that energy consumption should prevail over energy consumption. That is, if a person does not change his lifestyle and does not limit himself in food consumption, while continuing to train intensively, there will be no effect at all, or it will be insignificant. Although, if you observe the ratio of energy consumption and energy consumption, the process of losing weight with the simulator will go much faster.
