Hip Thrust Machine: GLUTE exercise guide and video
If you enter the gym for the first time, you may feel like entering another world. There are a lot of machines that can be selected, and many people look similar to scientific contracts than fitness equipment.
If you feel when you enter the gym, don’t be scared. It is worth getting to know this machine on a fitness trip. In particular, the hip thrown machine is an amazing equipment. This machine allows you to use the buttocks, core, etc. in a comfortable seating position.
How to use this Hip Thrust Machine Guide has all the necessary guidelines.
Basic: What is your ass thrust?
The hip thrust, also called the butt thread, is an amazing exercise for the buttocks. But it doesn’t end there: Hip thrust also works on your hamstrings and core.
You can do a hip (no weight or without weight) without a machine, but it is more comfortable to use professional equipment. You can also control the amount of weight you can lift.
Advantages: Reasons to recommend using a hip thrust machine
If the gym has a hip thrust machine, the circuit is suggested to include hip thrust. This relatively simple exercise is very versatile. It can be helpful:
- Build a lower body strength -The hip thrust focuses on the buttocks and hamstrings, so the lower body will be stronger after several sessions. Better, strong buttocks can support back pain and improve their posture.
- Improves mobility The three different muscles that make up the « glutes » (gluteus minimus, gluteus medium and gluteus maximus) play an important role in the stability and mobility of the body. Hip thrust can improve your mobility overall entire Lower body, especially in the butt.
- Improves motor performance -If you are doing activities to emphasize your lower body or sports, you need to know a hip thrust machine. Regardless of soccer, runhills, or hiking, the hip thrust makes all stages easier.
Step -by -step guidance on hip thrown machine mastering
I understand the value of hip thrust, so let’s look at how to use a hip thrust machine.
Step 1: I get used to the machine
It is important to understand how to operate every time you first approach the machine in the gym for safety reasons. Therefore, walk around the hip thrust and get a feeling of other components.
Step 2: Add or remove weight as needed
Now you need to install the machine. Most hip thrust machines have an area with weight on one or both sides, and the extra weight is usually stored behind the seat.
Depending on your strength and experience, you can add or remove plates to reach the desired weight.
Step 3: Enter the position
If you are satisfied with the weight of the bar, take a seat. Tilt your back on the bench pad, plant your feet on your platform, and cross the hips to fix the padding bar.
Most people can touch their hip pads on their chests.
Step 4: lift the pelvis into the sky
Tightly press the heel to the foot platform, then drove the pelvis toward the ceiling to completely expand the hips. When you reach the top of the movement, hold it for a while and participate in the buttocks.
Step 5: Go back to the starting position
If you control, lower your butt and weigh again.
Repeat 5-10 times per set while resting between sets as needed.
Hip Thrust Machine Model Case
We get it: for the first time to use a hip thrust machine can be difficult. But following this tip, there should be no problem.
- Prioritize your comfort -If you feel better in your seat, you can do it better. and Reduce the possibility of injury. Please keep this in mind and do not fear to adjust the machine as you want. Change the height of the bench, the height of the hip rods and other things that need to be comfortable.
- Start with a managed load -It is always recommended to work with the machine with a light resistance in the first few more times. If you set it to a weight load that can easily manage your weight, you can focus on developing the appropriate form before moving to a heavier load.
- Wipe the machine after use -It is an appropriate gym etiquette that can disinfect the touch area only when finishing with a machine. The gym must have a wet wipes or spray bottles. The small TLC keeps the machine in the shape of a machine and provides a better experience for other gym participants.
General mistake to avoid
Precision is important in exercise. The smallest modification in positioning or approach can change the muscles of the muscles. In the worst scenario, you can be injured if the shape is not good.
So be careful of the mistake of hip thrust.
- Expands the buttocks excessively -When your legs are parallel to your chest, you have been far away. If your back is arched, you may be relaxing unnecessary tensions.
- I rely on my back -Do you feel tension on your back after using the machine? You may be using too much back. This exercise is intended to separate the back and surrounding muscles, so lift it to the hips, not the back.
- It moves so fast -If, like most exercises, if there is a hip thrust (eccentric), the part is worth the lifting (concentric) part. It takes more than 5 seconds to complete all repeats and always uses the control to increase and lower the weight.
Chuze Fitness: Home of the Hip thrust machine, etc.
Now you know how to use a hip thrust machine, you can exercise without fear. Each hip thrust is strong and helps to build tones and increase the lower body intensity.
Of course, when you enter the Chuze Fitness facility, you don’t have to wonder what the machine is doing. Our friendly staff will show you the rope. Whether you are the first gym attendees or veterans, we welcome your arms.
Find the membership option that suits you and be with us today.
Source:
Master class. 13 GLUTE exercise: advantage of GLUTES work. https://www.masterClass.com/artics/glute-forkouts
Very suitable. How to do hip thrust: Proper form, deformation and general mistake. https://www.venwellfit.com/how- to-do-a-a-hip-trust-techniques-benefits-variations-5076783
examine :
ANI is the vice president of Fitness of Chuze Fitness and supervises the group fitness and team training departments. She has been a career for more than 25 years in club management, personal education, group movement and instructor training. ANI lives with her husband and son in San Diego, California, and loves hot yoga, snowboarding and all health.
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