Well-trained abdominal muscles look athletic and attractive, and not only in men. More and more women don't just want a flat stomach, they want a muscular body. However, the abdominal muscles are not only important for an athletic figure, but they have an important support function. When training with a rotation machine, you train your entire torso, you adopt a better posture, which leads to relief of the spine. Professional football players and their coaches have long recognized the effect of training with rotation machine, so it is an important training tool of the teams. You can book the training with rotation machine in the gym. You will not only train a good posture and strong abdominal muscles, but also other muscles will be included in the training, superfluous pounds you go to the collar. As you sit in the workout machine and your body is supported, you adopt a correct posture. The workout with rotation machine is therefore well suited for beginners.
What you should consider before training with a rotation machine
The rotation machine allows you to make various adjustments, but they are quick. If you start training, you should make the settings together with your fitness trainer. So that you don't put too much strain on your body at the beginning, you should only train at a low intensity and with a low weight. Only then, when you are further advanced with the training with rotation machine, increase the weight. Numerous muscle groups are involved in the workout:
- straight abdominal muscles
- oblique abdominal muscles
- hip muscles
- pelvic muscles
- spinal muscles.
Since you are sitting in the training machine and there is a controlled sequence of movements, an even load on the muscles is guaranteed when training with a rotation machine. In addition to training machines in which you sit, models are also offered in which you assume a kneeling position. Machines with a sitting position are more advantageous, especially if you already suffer from knee problems. At this point, only the workout with rotary machine in the sitting position will be explained.
The correct setting of the rotation machine
The training with rotation machine belongs to the exercises with a low degree of difficulty, because the training machine supports you during the execution of the exercises. For the workout to be really efficient, you should pay attention to the correct setting. To do this, sit on the pad and place your legs firmly on the floor. Adjust the height of the pad so that your thighs are at a 90 degree angle to your lower legs. On various machines, you can lock your legs in place. You can adjust the upper part of the rotation machine so that it can be rotated to the left or to the right in the starting position. Here it is assumed that the rotation is to the left. Now you need to set the appropriate weight, and then the workout can begin.
How to train correctly with the rotation machine
Keep your back upright and look forward. Your upper body is turned slightly to the left in the starting position when exercising with the rotation machine. Turn as far to the right as possible while exhaling. Look forward and do not move your legs; only your upper body is rotated. Once you have reached the maximum rotation with the rotation machine, breathe in and rotate back to the starting position. Depending on how fit you already are, you can repeat the exercise 10 to 20 times. Once you have trained the left side, switch to the right side. To do this, adjust the setting on the machine and proceed in the opposite direction. For successful training with rotary machine it is important to avoid mistakes in the first place. Do not use too much weight. Perform the exercises on the rotation machine slowly and without momentum. Rotate only your upper body, because this is the only way to achieve the desired effect for the muscles you are using.
Find now your suitable rotation machine at an unbeatable price!
Editors fitnessmarkt.de (EA)
Published on: 2 October 2014