By training on the Glutaes machine, the leg and buttock muscles are trained and strengthened. This strength machine is especially popular among women, because here the buttocks are trained and they can fulfill the dream of a crisp buttocks. Already after a short time and a regular training you can achieve visible results and this shows how efficient the training with the Glutaeus machine is.
This is what you should always keep in mind when training with the gluteus machine.
The gluteus machine is a stationary training device that can be found in almost every gym. But before you start "blindly" with the training of the gluteus machine, you should let the trainer explain the exercise execution exactly and then also only with an experienced partner or a trainer perform the work-out. The reason is that an experienced partner can choose the appropriate weight, which is adjusted by the plug pin.
Before starting the exercise, the knees are positioned on the pad. It is important to make sure that the upper body rests on the lying surface. The pelvis must also be optimally positioned so that the thighs form a 90 degree angle at the hip joint. One must make sure that the feet have a firm footing.
With the gluteus machine you train:
- The large gluteal muscle
- The small gluteal muscle
- The anterior thigh muscles
But before you start your workout on the gluteus machine, you should warm up well, which prevents injuries. Stretching exercises are also very important. The best way to warm up is with very light training weights.
In order to train effectively with the gluteus machine from the very beginning, it is recommended that the trainer draws up an appropriate training plan, where the body position on the gluteus machine as well as the training weight and the number of sets are entered.
Training on the gluteus machine
The basic rule for working out on the gluteus machine is to inhale during the positive movement and exhale during the negative movement. During the execution of the exercise one should never reach with the hands into the moving parts of the gluteus machine, because thereby it can come to injuries.
But before you start the exercise, you need to take the correct starting position! The hands grasp the handles, which are located on the side of the couch cushion. Then place one cheek on the couch cushion and place one foot in front of the training plate and tense the body. Then, slowly and in a controlled manner, extend the leg through the knee joint until it is almost extended. But never push the leg completely through, because this avoids overstretching and injury. Once the leg is fully extended, it is slowly returned to the gluteus machine in a controlled manner.
When performing the exercise, make sure that the weight plates never hit each other, but stop just before, i.e. just before the starting position. When the leg is again just before the starting position, the exercise is repeated. When the training set is finished, switch to the other leg.
Efficient training with the gluteus machine.
It does not matter how you train on the gluteus machine, standing or kneeling, it always depends on the correct position. Therefore, it is essential to make sure that the knee joint forms a 90 degree angle together with the hip joint. When exercising lying down, the upper body must lie straight on the lying surface (prone position) and the head forms an extension to the spine. The hands hold the front handles for stabilization and the tip of the foot points downwards. You should always make sure that you never fully extend your knee. You can only train efficiently on the gluteus machine if you train on it two or three times a week. The weight must also be increased slowly in coordination with the trainer and your own progress.
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Editors fitnessmarkt.de (EA)
Picture credits: #200220742 Odua-Images AdobeStock
Published on: 11 June 2015