Every year, mankind comes up with more and more ways to lose weight without putting any effort into the process: from “eat everything and lose weight” diets to magic devices that, due to vibration, drive off tens of extra pounds while you crack pies on the couch. And yet, effective weight loss products do appear. For example, tonic tables.
Are they so good, and is it possible to become beautiful, playfully, with their help?
The content of the article:
- What is a tonic table – benefits
- Contraindications to exercising on a tonic table, cons
- Types of tonic tables, their features
- Basic rules for exercising on a tonic table
- Video of classes on tonic tables
What is a tonic table and how does it help in training – the benefits of using a tonic table
The device with the interesting name “tonic table” appeared in Russian gyms not so long ago, but its popularity is rapidly gaining momentum.
In beautiful advertising brochures, we are promised that you can just lie on a tonic table and have fun while the body itself loses weight and takes on its lost chic forms.
Is it so?
In fact, the “tonic table” simulator, which is a massive, couch-like device with certain moving parts, really provides a powerful load on the body. And the next day after the first workout on such a device, you understand that the muscles have been worked “5+”.
However, you understand this even earlier – getting off the simulator.
One “but” – just lying down and reading a book will not work: despite the fact that all workouts take place in a horizontal position, the body receives a rather powerful load.
Video: Tonus tables
How does a simulator like this work?
The movable parts of the table are set in motion by the simulator motor, and with the help of the frequency regulator, you can set the required rate of its movement.
During training, only the dynamic part of the apparatus works – the one that affects certain parts of the body, depending on the selected type of tonic table.
Where did the tonic table come from?
The beginning of such a device was laid by Francis Glisson in the 17th century in order to correct the general condition of patients with back pain.
Already in the 19th century, Gustav Zander first invented apparatus for therapeutic gymnastics, helping to restore mobility in case of problems of the spine and limbs. Actually, it was then that the term “healing by movement” appeared, and with it a whole direction in the treatment of a non-drug nature – kinesitherapy.
On its basis, the prototypes of “tonic tables” were developed by Bernard Staffer in the 30s of the 20th century, which allow even people with certain health problems to go in for sports.
However, a modern tonic table is a multifunctional thing. It is used today more often for intense body shaping training than for the rehabilitation of sedentary patients. And “fitness for the lazy” is called training on tonic tables only by those who did not use these devices.
What does a tonic table give?
First of all, this unit:
- Improves joint mobility and metabolism.
- It has a positive effect on the work of the heart, stabilizes muscle functions.
- Reduces excess weight.
- Restores skin elasticity, reduces the severity of cellulite.
- Forms a muscle corset.
- Increases the overall tone of the body.
Well, and the main advantages of the tonic table (according to the manufacturers):
- An hour of training on this device replaces up to 6-7 hours of traditional training.
- Workouts are available to everyone, regardless of age, weight and fitness level.
- Overloading on the simulator is almost impossible.
- You can practice after injuries and for rehabilitation purposes.
- The simulator is useful for people with diseases of the musculoskeletal system.
- Training does not require powerful efforts, as when working with classic simulators.
Contraindications to classes on a tonic table, all the disadvantages of classes
Among the contraindications for training on a tonic table, the following are distinguished:
- Pregnancy and menstruation.
- Urolithiasis disease.
- Recently undergone surgery.
In the presence of certain chronic diseases, it is recommended to consult a doctor before starting training: there may be contraindications for the use of each table (and there are eight of them!).
Types of tonic tables and their features
The device, called a tonic table, is now presented in 8 versions – for training specific muscle groups.
# 1: work out the muscles of the hips and waist
An ideal device for the restoration of motor functions and general health improvement.
- We relax the muscles of the sacral region of the spine.
- We strengthen the oblique muscles of the abdomen, the muscles of the buttocks and thighs, the inner / outer thighs, as well as the muscles that make up the waist corset.
# 2: train your abdominal muscles
The device is effective for losing weight, as well as for restoring the gastrointestinal tract and cleansing from toxins, enhancing metabolism.
# 3: work out the muscles of the buttocks, hips and abdomen
A table that combines massage with physical activity is good for burning excess fat, losing weight and fighting cellulite, as well as for general strengthening of the body.
- We increase the elasticity of the skin, getting rid of the hated cellulite.
- We strengthen the muscles of the buttocks, abdomen, calf muscles.
- We drive off the fat from the sides.
# 4: train the muscles of the abdomen, lower back and back
An excellent trainer for anyone with “back problems”.
Also, the simulator is good for warming up the muscles before the main workout. That is, it is recommended to start with this particular table.
- We strengthen the oblique abdominal muscles.
- We form a muscle corset that allows the back to “hold the spine”. Extremely necessary training for those who have spinal hernias, osteochondrosis, etc.
- We develop the mobility of the shoulder joints.
- We saturate the blood with oxygen and strengthen the metabolism.
- We shed those extra pounds and centimeters.
- Improving your posture.
# 5: work out your glutes and hips
A device for everyone who dreams of elastic, beautiful buttocks.
- We train deep gluteal muscles.
- Along the way, we strengthen the lumbar spine and sutsava.
- We increase blood circulation in the muscles of the buttocks and calves.
- We carry out the prevention of varicose veins of the legs and their swelling.
# 6: train your oblique abdominal muscles
A table for fans of flat tummies and wasp waists. It is recommended that you use the machine at the very end of your workout.
- We strengthen the abdominal muscles and lower back muscles.
- We increase the tone of the body.
- We form a beautiful waist.
- We drive fat from the tummy and sides.
- We increase blood circulation in the muscles of the calves.
# 7: train your hips
On this simulator, you can correct the slimness of the hips: remove the excess and pump up the necessary.
The device is recommended for muscle weakness in this area, as well as for people with a sedentary and sedentary lifestyle.
- We train the outer and inner thighs.
- We strengthen those thigh muscles that are difficult to work out in the usual conditions.
- Strengthen your pelvic floor muscles.
# 8: train the muscles of the shoulder girdle
Multidisciplinary apparatus for different muscle groups.
- We form the muscles of the arms.
- We strengthen the muscles of the chest.
- We remove the “ears”.
- Improving your posture.
- We increase the capacity of the lungs.
- And also get rid of fat on the back and waist.
There is nothing difficult in using tonic tables. All the subtleties are usually explained by the instructor in the gym, and the nuances are a minimum.
But some rules still need to be remembered.
Basic rules for exercising on a tonic table
- We come to training in comfortable clothes.
- Optimal training schedule: at least 2-3 times a week for at least two months. If you want to consolidate the obtained result (and with regular training there really is a result), then you will have to visit your “new friend” (tonic table) at least once a week.
- It is customary to use tables in a complex manner. That is, in one workout you need to “visit” all the tables in turn. The training time on each of the simulators is about 7-9 minutes. In principle, the order of global importance does not matter, but the recommendations given above (in the description for the types of tables) should be taken into account.
- It is recommended to warm up your muscles with cardio exercises before your workout (start with a stationary bike or treadmill) and finish with a muscle massage.
- It is not recommended to eat a couple of hours before and an hour and a half after training. Basic rules of fitness nutrition – what and when can you eat before and after workouts?
- The use of “wetsuits” for training is also not recommended: it is imperative that the body continues to breathe even during exercise.
- A workout done correctly (that is, on all tables in turn) engages all muscle groups.
- The “boring” workout is rewarded by its effectiveness.
Video: Errors on tonic tables
Video of classes on the tonic table
Whatever people who did not exercise on tonic tables (and even those who did) say about “passive training” – do not listen to anyone. To understand whether these simulators are suitable for you personally, you need to test them for yourself.
Moreover, a one-time “action” is not considered. Only 2-3 months of training will let you know if they have an effect. But it is the effect that we expect from the simulators?
The training program should be drawn up by the instructor in the gym, taking into account the characteristics of not only the figure, but also health. Exercises that one need may not work for another, so everything is individual.
- For example, to get rid of cellulite, you need to work out on a table for the muscles of the legs and thighs 4 times a week during the first half of the month. Then 3 workouts per week will be enough.
- And to keep the body in good shape, 5 sets of 9 minutes three times a week are enough.
- If the primary goal is weight loss, then the minimum time for one workout on the tables should be half an hour, and the intensity of the workouts themselves should be at least 4 times a week. Which tables to use depends on the problem (the instructor will tell you).
Video: Toning tables are 7 times more effective than regular exercises
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