A glute machine trains especially the leg and glute. Due to its positive effect on the glute muscles, this machine is very popular among women who often want to reach their aim of tight buttocks. Training on a glute machine is highly effective, you can see first changes after only a short time of regular training. The exercises can be done kneeing or lying.
What is to consider when using a glute machine?
The glute machine is a stationary training machine which can be used in a gym. It is recommended to get instructed by a fitness trainer before starting the training on this equipment. In the beginning you should always train supervised by a trainer or an advanced training partner. The suitable training weight that is used on the glute machine will also be chosen in accordance with the trainer. Furthermore the knee paddings of the machine have to be positioned correctly. The right position is reached, when you can lie with the complete upper body on the long lying surface. The hip is in the correct position when the thighs form a rectangle in the hip joint. Be aware of a firm stand of your feet on the ground.
With the glute machine you train the
• Large glute muscle
• Small glute muscle
• Front thigh musculature.
To avoid injuries it is necessary to do warming up before starting to train. Especially important are stretching exercises. You can also warm up the muscles using very light training weights. For an effective training right from the beginning, you should elaborate a training plan together with your trainer. It should consist of the correct body posture on the training machine, the chosen weights and the number of repeats.
Starting the training on a glute machine
Basically you should breathe in when doing the positive movement and breathe out when doing the negative movement. Never touch the movable parts of the glute machine while training on it, this might be dangerous.
At first, the correct posture is important: Grab the grips that are located next to the lying surface with both hands. Lay down with one cheek on the lying cushion and put one foot in front of the training plate. Strain the complete body and stretch the leg slowly and controlled in the knee joint until it is nearly fully stretched. Never stretch the leg completely to avoid injuries and strains. After stretching the leg, let it return slowly and controlled to the glute machine. It is important to obviate the weight plates of the glute machine in the lower part of the machine touching each other. You therefore have to stop shortly before reaching the starting position again. After bringing back the leg to this position, repeat the exercise on the glute machine. After completing the set of repeats, change the leg.
How to train efficiently on the glute machine
No matter if you use the glute machine kneeing or lying, the correct posture is very important. The knee joint has to be in a rectangle position with the hip joint. When training in a lying position, the upper body has to lie straight on the lying surface. The head is the extension of the spine and your hands hold on the grips in the front. The tip of your feet has to point to the ground and the knees should never be stretched completely.
To avoid typical mistakes, you should only train supervised by a trainer who can correct wrong body postures right in the beginning. To gain best effects, you should use the glute machine two or three times a week. Increase the training weight slowly and according to the tips of the trainer who can best evaluate your training progress. Try to take enough brakes during the training and to use also other training equipment next to the glute machine. In this way the training won’t get boring and you can also train other groups of muscles.
On fitnessmarkt.com you can find a large number of high-quality glute machines.
Published on: 20 November 2014