Comparison Inter Atletika ST103 vs Inter Atletika Optima

The highest weight of an athlete that the machine can normally handle for a long period (at least until the end of the warranty period with regular training). It is worth choosing a model according to this parameter with some margin — after all, during training, the weight can change noticeably, and upwards too; and if you are training to build muscle mass, then you should focus not on the current, but on the desired weight. And for the units used in public gyms, a large maximum weight is especially important — after all, people with a rather massive physique can use them. Anyway, you can’t exceed the weight limit: it’s not a fact that the simulator will break right away, but off-design loads will increase the wear of the structure and can significantly reduce the life of the product, and breakdown can occur at the most inopportune moment and lead to injury.

As for specific values, in most modern machines this limit is more than 150 kg. However, there are exceptions — models for 120 – 150 kg, or even 120 kg or less.

General type of machine. In addition to specialized strength training machines, more specific varieties are found in modern times: Smith machines, Hack squat machines, cable crossover machines, multifunctional all-in-one machines, gravitrons, glute machines, multi hip machines and torso machines. Here is a more detailed description of each variety:

— Strength training machines. These are models that have a rather narrow specialization, are equipped with 1-2 types of devices (some options are described in the “Equipment” paragraph) and are designed to train one muscle group. At the same time, the exercise options (see "Exercises") in some models can be quite diverse, but this is not due to the abundance of equipment, but to the versatility of using devices of a certain type. Anyway, such machines are intended primarily for equipping gyms designed for many people and are poorly suited for individual use — unless you need a unit with a specific narrow specialization.

— Smith machines. A type of training machine designed to work with a barbell. A key feature of such structures is the presence of special safety mounts that allow you to safely perform various exercises without an assistant....But in terms of functionality, Smith machines can be divided into two categories: traditional (with a fixed trajectory) and with a 3D base. The first variety has received the greatest distribution; in such machines, the barbell moves along a strictly defined trajectory along vertical or slightly inclined guides, which gives several advantages over free barbell workouts. So, a fixed trajectory allows you to clearly emphasize the load on a certain type of muscle; the amplitude of lifting the weight can be limited to the final section, the most effective, and not waste energy on the extra movement of the load; it becomes possible to work with one hand; and the basic technique for performing some exercises (squats with a barbell, bench press) is most conveniently worked out in a Smith machine with a fixed trajectory.
In turn, models with a 3D base allow the barbell to move freely, without strict restrictions. See below for more details on the 3D base, but here we note that this option is relatively rare and is designed primarily for professional athletes who are not satisfied with the limited movements in traditional Smith machines.

— All-in-one machines. A distinctive feature of all-in-one machines is their versatility: such models have many devices, thanks to which they allow you to perform a variety of exercises for various muscle groups (see "Exercises"). Each all-in-one machine combines several strength training machines in one design (see above); in the most advanced models, the number of functions can exceed 10. Those who equip their gym should pay attention to such options: one device that takes up relatively little space and is relatively inexpensive can replace a whole set of bulky and expensive machines. But all-in-one machines are not suitable for large gyms: after all, you can use only one function at a time, the rest will be idle, and those who wish to use it will have to wait in line.

— Cable crossover machines. Most cable crossover machines are based on a U-shaped frame: two vertical guides for weight blocks connected by a jumper at the top. The distance between the pairs of guides is such that during training, the athlete can position himself between them and perform exercises on both hands at once. There are also more specific design options, but they have the same general specifics and format of application. This type of machine provides mainly the study of the pectoral, deltoid and trapezius muscles, as well as the muscles of the hands (mainly biceps and triceps). However, it is worth noting that some cable crossover machines have extensive additional equipment and, in terms of capabilities, are already approaching all-in-one machines (see above).

— Hack squat machine. A specialized machine originally designed for a specific weighted squat technique; this technique has several advantages over traditional squats (for more details, see "Muscle separation exercises"). In addition, hack squat machines are well suited for calf raises, and they may also have the ability to perform a leg press (see ibid.). Structurally, such a machine is an inclined frame with a fixed stop at the bottom and a pair of guides along which the movable block can move; weights are attached to this block if necessary. When working with such a machine, the athlete stands with his feet on the bottom stop, lies with his back on the frame, rests his shoulders on the movable block and squats in such an inclined position. When performing a leg press, the opposite position of the body is used: the athlete lies with his back on the lower support, legs to the frame, and with the effort of the legs raises and lowers the movable block with the load.

— Gravitron. A machine designed mainly for performing pull-ups on the horizontal bar,dips on the parallel bars and some other similar exercises when the athlete works with his weight, but not full. This is achieved in the following way. The design of the gravitron has a movable platform connected to a counterweight — it creates resistance when the platform moves down and returns it to its original (upper) position when the load disappears. Thus, when an athlete performs dips or pull-ups, resting their knees on the platform, when moving up, the platform additionally pushes them, reducing the actual load. This allows you to slightly change the format of performing such exercises, shifting the emphasis from high efforts to the number of times and speed of execution; and by adjusting the counterweight, you can choose the optimal balance between strength and speed. This feature is especially important for novice users, who often have difficulty working with full body weight (especially if this weight is large). The main muscle groups worked out during such training include the pectoral, dorsal, deltoid and arm muscles (biceps or triceps), depending on the technique.
Other options for using gravitrons are also possible — in particular, training the buttocks, when an athlete, standing with one foot on the floor, presses with force with the other foot on the platform of the machine.

— Glut machine. A specialized machine for training the muscles of the legs (including the hips and buttocks), which is especially popular among the female audience, although it is quite suitable for men. Glute machines are used for hip abduction exercises, the technique for performing such exercises is as follows. In the initial position, the athlete lies with his stomach on the support pillow, holding his hands on special stops — so that the body is in an inclined or almost horizontal position. One leg rests on the floor or a special stand of the machine, and the second (working) leg is retracted, resting against a movable platform loaded with a counterweight. Depending on the design of the machine and the execution technique, the main load on this may fall on the gluteal muscles, thighs and/or calves.

— Multi hip machine. A multifunctional machine for the muscles of the legs and lower body, especially the femoral ones. It allows you to perform weighted hip abduction exercises, as well as kickbacks, thus loading different types of muscles (gluteal, adductor and abductor femoral, etc.). For such exercises, a special rotary stop loaded with a counterweight is used; in some models, this stop can be rotated a full 360°, which allows you to perform movements with almost any amplitude. When working on a multi hip machine, the athlete usually stands upright, holding on to special handles; the supporting leg stands on the floor or a special platform, and the working leg moves the emphasis in one direction or another.

— Torso machine. Exercise machines designed to perform rotations of the torso under load. In such a machine, the athlete is sitting, with a vertical position of the torso; holding on to special stops connected to the counterweight, he turns the body around the vertical axis in both directions, thus loading mainly the oblique muscles of the abdomen. Exercises in the torso machine are considered more effective than diagonal sit-ups: the machine fixes the lower body of the athlete, preventing it from making unnecessary movements, and the loaded muscles work at non-standard angles, which additionally contributes to their development. Among other things, such loads are considered especially effective for combating fat in the waist area.

The method of creating an additional load, provided for by the design of the machine.

— Weight-and-block. One of the most popular types of load systems nowadays. it is a set of weights connected to the working part of the machine using a cable (cables) with a system of blocks. However, a similar scheme of work can be applied with free weights (see below). Thus, a distinctive feature of weight-and-block systems is that they can only use special weights that are not designed for another application. One of the key advantages of this type of load system is the ease of weight adjustment: for this, you do not need to separately look for suitable weights and select their number, just rearrange the special lock. However, the adjustment is carried out with a strictly defined step — for example, 5 kg; so that the tuning accuracy in such systems is generally somewhat lower than with free weights. On the other hand, most often it is not a fundamental drawback. The weight-and-block system allows you to bring the cable to the working part of the simulator from any direction — accordingly, the force of the counterweight can be directed in any direction — up, down, sideways, and also at any angle of inclination.

— Free weights. Systems where the load is changed by adding or removing additional weights — usually pancakes for the barbell. Actually, a classic example of machines where this option is use...d is Smith machines (see "Product type"). However, the matter is not limited to them, free weights system is the second most popular type of load after the weight-and-block one described above. This is primarily due to the extensive possibilities for adjusting the load: in such machines, there is no fixed adjustment step, the matter is limited only by the presence of a set of pancakes with a particular weight at the athlete's disposal. On the other hand, the need to use separate weights can also be attributed to the disadvantages of this option. In addition, in most free weights models, the force of the load is usually directed downward (vertically or at a certain angle); systems of cables and blocks — like those used in weight-and-block machines — are extremely rare in such machines.

— Hydraulic. Loading systems based on the use of closed cylinders filled with a special liquid; the actual load in such systems is created due to the resistance that occurs when the piston moves in such a cylinder. This provides a number of advantages over units using dead weight systems or free weight. Firstly, hydraulics allows you to create a more uniform load, moreover, directed strictly along the piston. Secondly, resistance arises when moving in both directions — thus, the hydraulic simulator provides pumping of two muscles of the opposite purpose at once (the so-called antagonist muscles). Third, hydraulic cylinders are small and light, especially when compared to traditional weights.
Among other things, machines with such load systems are widely used in express training clubs, where people do not so much for professional body shaping, but for pleasure and relaxation. The main disadvantages of hydraulics are a rather high price and difficulty in repair.

— Combined. An option that assumes the presence of two load systems at once — a weight-and-block and a free-weights system. Both of these varieties are detailed above; here we note that the combined load is found mainly in Smith machines with advanced features, as well as some strength training machines and all-in-one machines (see "Product type"). This feature expands the capabilities of the machines but significantly affects their cost and dimensions.

— Aerodynamic. Systems based on the use of a special flywheel: during rapid rotation, it experiences strong air resistance, which creates the necessary load. A rather rare and specific option: such systems are not well suited for strength training with high efforts, but they are convenient where you need to combine a certain resistance and high speed when performing exercises. One of the types of units with an aerodynamic load is specialized machines for skiers (for working out hands), although there are also more multifunctional options, up to advanced all-in-one machines.

— Flexible rods. Loading systems of this type usually use cables and blocks, as in weight-and-block systems(see above); however, it is not a set of weights that is responsible for creating resistance, but special rods that bend when the cables are pulled (similar to how a bow bends when a bowstring is pulled). The load is usually controlled by changing the number of rods involved. Machines with such systems are noticeably lighter than weight-and-block ones, they create less noise, but they take up more space and, usually, have more limited ability to adjust the load. Therefore, this option has not received much distribution.

— Magnetic. Another type of load uses a special flywheel — as in the aerodynamic systems described above; however, in this case, the resistance is created by a magnetic field that decelerates the flywheel during rotation. Magnetic systems operate almost silently and allow very precise adjustment of the load; on the other hand, they are expensive, which is why they are rare. As for the application, this option, again, is similar to aerodynamic systems — it is designed mainly for exercises that require both speed and some additional resistance, and is found mainly in cable crossover machines.

The largest weight of weights that can be installed on a machine of the appropriate design (see "Load").

When choosing according to this parameter, it is worth considering both the expected intensity of training and the characteristics of specific exercises. Detailed recommendations regarding this choice for different types of exercises are described in special sources. Here we emphasize that it is not recommended to exceed the maximum load weight: even if the machine does not break down immediately, an accident can occur at any time.

As for specific values, in most modern machines the permissible load weight does not exceed 100 kg — this is often quite enough. There are also many models where this figure lies in the range of 100 – 150 kg; less common options for 150 – 200 kg; and in the most “heavyweight” models, it is allowed to use loads of 200 kg or more.

The minimum step with which the simulator allows you to adjust the workload. For example, if this figure is 2.5 kg, then the unit can be set to 2.5 kg, 5 kg, 7.5 kg, and so on.

The smaller the adjustment step, the more accurately you can set the load, and the lower the likelihood that the optimal weight will be between two preset values. On the other hand, too small a step also creates more problems than comfort. Moreover, such a feature would complicate the design and increase its cost. Therefore, in most models, this parameter is from 2 to 10 kg, this range is considered optimal in terms of accuracy, convenience and general feasibility. Occasionally, there are also smaller values — up to 0.5 kg inclusive, but larger ones are extremely rare.

Note that in some machines, the adjustment step may be different for different load ranges. For example, weight up to 2 kg inclusive can be adjusted in increments of 0.5 kg, then in increments of 1 kg. For such cases, this paragraph indicates the minimum step, and further details are specified in the notes.

The ability to adjust the seat of the machine at the request of the athlete.

Note that we are talking only directly about the seat; the backrest adjustment, if any, is specified separately (see below). As for the possibilities, the seat adjustment allows you to adjust it at least in height — this allows you to choose the optimal position, taking into account the height of the user. However, another option may be provided — horizontal adjustment by shifting back/forward; and in some machines, these options are combined.

The ability to adjust the backrest. Specific types of adjustment may be different — in height, in distance from the edge of the seat, in inclination, etc. However, this feature provides the ability to adjust the seat of the machine to the characteristics of the physique of the athlete and the requirements of the exercises performed.

The ability to change the height of the handles used for some exercises — for example, vertical traction (see "Exercises type"). Since athletes can vary in height, the optimal height of the handles in the initial position will be different.

Additional devices provided for in the design of the machine or regularly supplied with it.

— Scott bench. Device for training biceps with a barbell, dumbbells or weight-and-block machine. It usually looks like a seat, complemented by a stop in the form of an inclined shelf; the stop is set in such a way that the athlete's hands above the elbow rest on it when working.

— Press bench. A device for training the press with the help of sit-ups. Usually, it looks like a characteristic inclined board with leg mounts at the top. When performing the exercise, the athlete lies with his back on this bench, clings to the fasteners with his feet and lifts the upper body with the force of the press. At the same time, due to the inclination of the bench, the athlete’s head in the initial position is lower than the legs, which allows you to create a greater load than when doing sit-ups on the floor. Many benches have an angle adjustment, which allows you to change the load.

— Dip station. The design of the dip station assistant is similar to the parallel bars: two parallel horizontal bars, usually with soft pads (for comfort and safety) and two vertical handles. During training, the athlete hangs on the support, holding on to the handles, so that his forearms lie on the planks (this is what the lining is for), and the support goes to the elbows; this posi...tion allows you to perform various exercises for the press, primarily lifting the legs.

— Twister. A twister is a horizontal disk of such dimensions that the athlete can stand on it with both feet (or knees). The disk can rotate freely, so you can perform exercises with torso twists.

— Horizontal bar. The classic horizontal bar is a regular horizontal bar, designed primarily for pull-ups. However, in modern machines, this device can have a more advanced design: for example, many horizontal bars have ends bent down with additional handles for more effective pull-ups with a wide grip.

— Parallel bars. In machines, this device is usually made in the form of two parallel handles. In general, it is similar to traditional gymnastic bars. However, it is practically not suitable for swing elements and in this case, is designed for strength training — primarily in the form of dips.

— Stepper. A stepper is a device in the form of two parallel pedals; during training, the athlete stands on these pedals and moves their legs up and down. Due to this, movement uphill is simulated. Steppers are found mostly in all-in-one machines (see "Product type"); their functionality is much more modest than that of individual stepper trainers; however, they also take up less space.

— Barbell rack. The presence in the design of the machine mounts for installing the barbell during training. This function is extremely important for working with the barbell: it is much more convenient and safer to install the barbell on the mounts than to put it on the floor, and in some cases (for example, when doing the bench press), you cannot do without a rack at all.

Note that Smith machines (see "Product type") by definition have barbell mounts, but this feature is not considered a rack.