For the training of leg and glute muscles, many gyms offer multi hip machines. The transmission of energy is reached by a special eccentric disc. The fitness machine is available with different kinds of paddings. Multi hip machines are normally length adjustable and equipped with a cushioned leg roll. This fitness equipment is especially popular among women because it strains and models the glute muscles.
What is to consider for the training on a multi hip machine?
If you want to train on a multi hip machine, you should get instructed on the machine by a fitness trainer. He can tell you the right posture and correct common mistakes right from the beginning of the training. Before starting the workout session on a multi hip machine, you have to choose the training weights according to your body weight. Start with light weights, you can increase it after some workout sessions. The multi hip machine strains
- Glute muscles
- Hip muscles
- Leg muscles
Like for every other training, you should do a good warm up for training on a multi hip machine to avoid injuries. You can warm your muscles with many suitable flexibility exercises. Always do the exercises slowly and controlled to avoid strains and injures of the musculature. If you train regularly you will soon see first results like straightened muscles. But if you already have problems with the hip joints, you should first seek advice from a doctor. You can create a workout plan together with your trainer and note training weights and number of repeats.
The correct body posture is important
A very important point for the training on a multi hip machine is the posture, because here mistakes are made often and can hardly be corrected afterwards. Stand on the plate of the multi hip machine and press the thighs on the cushion. The cushion has to be adjusted correctly, the fitness trainer can support you with the position. Hold the grip of the multi hip machine with the hands and try never to stretch the arms completely to avoid injuries and overstrains.
Training on a multi hip machine
Basically it is easy to use a multi hip machine. While standing with one foot on the plate, curl the other leg and press the thighs against the padding of the multi hip machine. Swing the leg from the hip joint upwards until the thigh reaches a rectangle position with the hip joint. Then move the leg slowly and controlled to the starting position and repeat the exercise. Don’t forget to do the exercise also on the other leg. You can train the muscles also by pressing the thigh sideways on the cushion and forcing apart the nearly stretched leg sideways. Make a controlled movement and bring the leg back to the starting point and change the leg. Breathe out during the positive movement and breathe out while doing the negative part of the exercise.
How to exercise most successful on a multi hip machine
To gain the best results for exercising on a multi hip machine, it is important to increase the training intensity slowly and independent of the personal training success. You can use higher weights and numbers of repeats on the multi hip machine after some time. You should workout two or three times a week and combine the training on a multi hip machine with other machines. Be aware of doing all movements slowly and controlled right from the beginning to avoid injuries. Get used to the correct body posture and change wrong habits right from the beginning.
You can find many new and used multi hip machines on fitnessmarkt.com.
Published on: 26 January 2015