For training the muscles of the legs and buttocks, the kick machine is available in many gyms. It is also called a hip-leg swing machine. The power transmission of the kick machine is done by a special eccentric disc. The training machine is available with different types of padding. Mostly, the kick machine is adjustable in length and equipped with a padded leg roller. This workout machine is especially popular among women, as the pomus muscles can be trained and shaped.
What you should consider when training with the kick machine
If you want to train with the kick machine, you should let the fitness trainer explain this device to you in detail. The fitness trainer will show you the correct posture on the machine and can correct mistakes that are often made at the beginning of the workout. Before you start training on the kick machine, choose together with the trainer the training weights that correspond to your body weight. In the beginning, you will train only with light weights, while over time you will increase the weight depending on the progress of the training. With the kick machine you will
- gluteal muscles-
hip flexor muscles
-
leg tightening muscles
- leg splaying
musclesr
Workouts. As with any workout, don't forgo warming up when training with the kick machine to avoid injury. You can warm up your muscles with the right stretching exercises. Always perform the exercises slowly and in a controlled manner to avoid overexertion and injury to the muscles. If you train regularly, you will soon be able to record the first training successes in the form of tighter muscles. If you suffer from problems with your hip joints, you should consult a doctor before you start training. Together with your fitness trainer, you should create a training plan and record the training weights and the number of training sets in it.
The correct posture is important
It is very important to have the correct posture on the kicking machine, because mistakes can easily creep in, especially with the posture, which are difficult to iron out later. You stand on the base of the kicking machine, pressing against the pad with your thigh. It is important to adjust the pad correctly, the fitness trainer will help you with this. Hold on to the handles of the kick machine with your hands. Make sure that your arms are never fully extended to avoid injury and overexertion.
How to train correctly with the kicking machine
Training with the kick machine is basically quite simple. While standing with one foot on the standing surface, angle the other leg and press the thigh against the leg pad of the kick machine. Swing the leg up from the hip joint until the thigh forms a right angle to the hip joint. Then return the leg slowly and in a controlled manner. You can now repeat the exercise. Switch to the other leg. You can also train your muscles by pressing your thigh against the side of the pad and spreading your nearly extended leg out to the side and then bringing it back again in a controlled manner. Again, switch to the other leg. When doing the positive movement on the kick machine, exhale while doing the negative movement.
How to achieve success when training with the kicking machine
In order to achieve success when training with the kick machine, it is important that you increase the training intensity slowly, depending on the training success. In the course of the training you increase the weight and the number of training sets on the kicking machine. You should train two to three times a week and also combine training on the kick machine with other training equipment. From the beginning, make sure to perform all movements slowly and in a controlled manner to avoid injuries. Get used to the correct posture on the machine from the beginning and have the trainer correct any mistakes during the workout immediately.
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Editorial fitnessmarkt.de (EA)
Published on: 31 October 2014