Learn how to work out with a machine that has come from the golden era of bodybuilding. This complex is used in competitive training by all bodybuilders. In the seventies, exercise equipment began to gradually penetrate into bodybuilding. Athletes, feeling the lack of volume of work when using only free weights, began to introduce exercises on simulators into their training programs. With the correct use of this sports equipment, athletes expanded their development horizons.
Arthur Jones was one of the first to understand the possibility of expanding the boundaries of training with the help of simulators. About this man, who turned out to be a comprehensively developed personality, naked athletes have certainly heard. It was with his light hand that the builders of that time began to practice a short, but more difficult training with the help of the Nautilus and then MEDX simulators.
It was also Jones who came up with the idea that short training can be very effective. Back then, most athletes had a different point of view. In response to their words about the need to train more often and harder, Jones recalled frequent overtraining and slower progress.
During this period, Joe Weider and Jones became bitter rivals, each of whom continued to defend their own point of view. Not a single print publication owned by Wyder, then, said a word about Jones's work. As a result, the Arthur Jones technique became known to a wide range of athletes only after the beginning of its popularization by Mike Mentzer. This can be called the beginning of the era of the Nautilus simulator in bodybuilding.
What is a nautilus trainer and how to use it?
Exercise machines "Nautilus" are multifunctional sports equipment designed for muscle training. The effectiveness of these simulators is associated with an increase in the power of the load on the targeting muscles. If you learn to use them correctly, then the athlete will be able to reach a fundamentally new level of muscle development.
An equally important advantage of the Nautilus simulator in bodybuilding is the fact that with it you carry out basic training with a trajectory that cannot be reproduced when working with free weights. As a result, this equipment completely changed the opinion of athletes and specialists about simulators as a means of obtaining an extremely isolated load. When you train in the Nautilus, you are doing no less hard work than is possible during training with a barbell or dumbbells. Examples of this are Dorian Yates and Sergio Oliva.
For example, the Nautilus Pullover is able to work out the lats very effectively. The thing is that it does not give you the opportunity to use your arms and all movement is performed only with the help of the target muscle. No less effective method of back training is the principle of preliminary fatigue. It was he who was actively used in his trainings by Sergio Oliva. For this he used the "Nautilus Pullover" and the thrust of the upper block. On the first simulator, Oliva worked on failure, thereby tiring the lats, and then used the upper block, since the muscles of the arms were full of strength. As a result of such training, the lats received an enormous load that cannot be achieved when working with free weights. To achieve maximum results, only safe and effective exercise equipment should be used. For this, with the right approach to training, you may not even need barbells and dumbbells. All these requirements are fully met by "MEDEX" and "Nautilus". The progress of an athlete must be judged by his strength parameters. This is true not only for work with free weights, but also for exercise machines. As your strength increases, your muscles will grow as well.
All movements must be smooth to avoid injury. If you cannot perform the exercise without jerking, then you should reduce the working weight. However, this should always be done, and not only when working at the Nautilus. This is due to the fact that overloading will in any case lead to injury.
Using the "Hammer", "Nautilus" or "MEDEX" simulators, you need to perform every movement technically competently to obtain the maximum possible results. Pre-fatigue of the target muscles should also be used. This is one of the most effective techniques for increasing the intensity of training, which has been proven more than once in practice.
You should not conduct classes often, as the body must fully recover. Exercise less often, but as efficiently as possible, as overtraining will only slow down your progress. Of course, it will take you some time to find the most effective class schedule for yourself.
How to swing the chest in the Nautilus simulator, see this video:
