The kick machine supports training on the hip muscles and also the gluteal muscles and is also called hip-leg swing machine. In the kicking machine, the power is transmitted by means of a special eccentric disc. Furthermore, the kicking machine is provided with a wide variety of padding and is mostly adjustable in length and equipped with a padded leg roller. The kicking machine is especially popular among women, as they can train and tone the pomus muscles with this power equipment.
Always pay attention to the correct posture with the kick machine
To avoid mistakes in the execution of the exercise, you should be guided by a trainer or an experienced person, so that you take from the beginning, the correct posture on the kick machine. Because especially here serious mistakes can creep in, which are later difficult to correct. To assume the correct starting position for performing the exercise on the kicking machine, stand on its base and press your thigh against the pad. It is important that the pad is correctly adjusted and this is exactly what the trainer helps you with. Hold on to the handles of the kick machine with your hands and make sure that your arms are not fully extended. This is the only way to ensure that no injuries or overexertion occur.
What else should be considered when training with the kick machine?
If you want to train with the kick machine, then you should have the exercise explained in detail by a trainer, because he not only knows the correct posture, but also explains every single mistake that can be made on the kick machine. In addition, he can also immediately correct any mistakes that are made during the workout. In addition, the trainer also selects the appropriate training weights, which correspond exactly to the body weight. In the first training sessions, you basically train only with light weights and then slowly and steadily increase them over time, depending on the progress of the training.
The following muscles are trained with the kick machine:
- Hip flexor
- gluteal muscles
- leg pulling and splaying muscles.
As with any other strength and fitness equipment, it is important to warm up before using the kick machine to avoid injury. This can be done, for example, by doing the appropriate stretching exercises. The exercises should all always be performed in a controlled manner and slowly, because in this way you avoid an injury or overstretching of the muscles. Furthermore, one should also always train regularly, because this way one can record a training success quite quickly.
If you suffer from hip joint problems, you should consult a doctor before you start working out on the kick machine.
Train correctly with the kick machine.
Basically, you can't do much wrong when training on the kick machine, because the execution of the exercise is quite simple. While one foot is on the floor, the other foot is bent and the thigh presses against the leg pad. From the hip joint the leg is swung upwards until the thigh forms a 90 degree angle to the hip joint. Then the leg is brought back slowly and in a controlled manner and the exercise is repeated. Then switch to the other leg and perform the same exercise.
The muscles can also be trained by pressing the thighs sideways against the pad and spreading the leg, which is almost extended, sideways and then returning it again slowly and in a controlled manner. Again, one then switches to the other leg. During the positive movement you exhale and during the negative movement you inhale.
A quick note: For the most effective workout, have a professional trainer draw up a personal training plan that includes the recommended workouts, the number of sets, and the weights to be used.
On fitnessmarkt.de you can find new and used kick machines!
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Published on: 28 April 2015