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Hip thrust machine: gluteal training and video guide
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https://www.youtube.com/watch?v=vgaov-xzm0k
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Entering a gymnasium for the first time may have the impression of entering another world. There are countless machines to choose, with much more like science fiction vehicles than fitness equipment.
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If this is what you feel when you enter a gymnasium, do not be afraid – it is worth getting to know these machines during your fitness trip. One in particular, the hip thrust machine is incredible equipment. With this machine, you can work your glutes, your nucleus, and more, all from a comfortable sitting position.
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In this hip thrust machine guide, we have all the advice you need.
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The basics: what is a hip thrust?
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Also called hip propeller, hip thrust is a phenomenal exercise for your glutes. But that does not stop there: hip thrusts also work your hamstrings and core.
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Although you can make hip thrusts without a machine (with or without weight), the use of professional equipment is more comfortable. This will also give you more control over the amount of weight you can lift.
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Advantages: why we recommend using a hip push machine
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If you have a hip push machine in your gymnasium, we suggest that you incorporate hip thrusts into your circuit. This is because this relatively simple exercise is incredibly versatile; This can help you:
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- Build the strength of the lower body – Because hip thrusts focus on glutes and hamstrings, you will feel stronger in the lower body after a few sessions. Even better, strong glutes can help support your back, leading to a reduction in back pain and improved posture.
- Improve mobility – The three different muscles that make up your “glutes” – Gluteus minimus, gluteus medius and gluteus maximus – play an essential role in the stability and mobility of your body. Hip thrusts can improve mobility throughout your entire lower body, especially in hips.
- Improve sports performance – If you do an activity or a sport that emphasizes the lower body, you must familiarize yourself with the hip push machine. Whether you play football, you make obstacles or hike, hip cuts will facilitate each step.
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Our step -by -step guide to master the hip thrust machine
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Now that you understand the value of hip thrusts, let’s explore how to use the hip thrust machine.
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Step 1: Familiarize yourself with the machine
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For security reasons, each time you approach a machine in the gymnasium for the first time, it is essential to understand how it works. So, walk around the hip push machine and feel the different components.
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Step 2: Add or delete weights if necessary
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Now it’s time to configure the machine. Most hip thrust machines have a weight area on one or both sides, and additional weights are generally stored behind the seat.
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Depending on your strength and experience, you can add or delete plates to reach the desired weight.
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Step 3: Enter position
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Once you are satisfied with the amount of weight on the bar, you sit. Enter the upper back against the bench, sole your feet on the platform and fix the padded bar on your hips.
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Most people rest their hands on the hip pads, but you can also come across your arms on your chest.
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Step 4: Lift your pool to the sky
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Press your heels firmly in the foot platform, then drive your basin to the ceiling, fully extending your hips. When you reach the top of your movement, keep up for a moment and engage your glutes.
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Step 5: Back to the starting position
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With control, lower your hips and let the weight go down.
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Repeat this movement from top to bottom 5 to 10 times per set, taking breaks between the sets if necessary.
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Hip thrust machine best practices
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We get it: the use of the hip thrust machine for the first time can be intimidating. But if you follow these tips, you should have no problem:
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- Prioritize your comfort – If you feel better in the seat, you lose better And Reduce the probability of injury. In that spirit, do not be afraid to adjust the machine to your taste. Change the angle of the bench, the height of the hip bar and everything you need to be comfortable.
- Start with a manageable load – As always, we suggest working with lighter resistance the first times you use a machine. By fixing the weight on an easily manageable weight load, you can focus on developing an appropriate shape before moving on to a heavier load.
- Wipe the machine after use – It is a good gym label to disinfect all high areas in termination with a machine. Your gymnasium must have wipes or a spray bottle for easy cleaning. A bit of TLC keeps cutting -edge machines and offers other gymnasiums a better experience.
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Current errors to avoid
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Precision is important in training. The slightest modification of the positioning or the approach can change the way an exercise works your muscles. In the worst case, bad shape can cause injuries.
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So pay attention to – and correct – these errors in your hip pushes:
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- Overexploit hips – When your legs are parallel to your chest, you have gone far enough. If your back is arched, you can open up to unnecessary pressure.
- Rely on the lower back – Do you feel a tension in the lower back after using the machine? You may use your back too much. This exercise is intended to isolate your glutes and the surrounding muscles, so try to lift with your hips, not your back.
- Go too quickly – with hip thrusts – as with most training sessions – the lowering (eccentric) part is just as precious as the lifting part (concentric). Lift and always lower the weight with control, taking five seconds or more to finish each rehearsal.
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Chuze Fitness: Home to Hip Thrust Machines and much more
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Now that you know how to use the hip thrust machine, you can exercise without fear. Each hip thrust will help you build solid and tonic glutes and increase your lower body resistance.
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Of course, when you enter a chuze fitness installation, you don’t need to ask what every machine is doing – our friendly staff will be happy to show you the strings. Whether you are a first day gymnat or a veteran, we welcome you with open arms.
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Find the membership option that works for you and join us today.
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Sources:
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Masterclass. 13 exercises on the buttocks: Advantages to work on your glutes.
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Very well in good shape. How to make a hip thrust: appropriate shape, common variations and errors.
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Examined by:
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Ani is the vice-president of fitness at Chuze Fitness and oversees the departments of the fitness and team training group. She has had a career of more than 25 years in club management, personal training, group exercise and training of instructors. Ani lives with her husband and her son in San Diego, California and loves hot yoga, snowboarding and well-being.
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