A flat, toned stomach, athletically defined abdominal muscles – for many, the center of the body is a real eye-catcher. A well-trained upper body is not only attractive, but also sporty. Not just men A well-trained stomach, which is characterized above all by athletically defined abdominal muscles, not only looks attractive, but also looks sporty. It is not only men who want to steel their torso, training with the rotary machine also makes sense for women who want a flatter stomach.
Not only do you optimize your figure, at the same time the training improves the support function of the muscles and improves the posture. So that you can train safely and effectively, we have summarized the most common mistakes when training with rotary machines.
Table of Contents
How do you train properly with the rotary machine?
First of all , it is extremely important that the rotary machine is set correctly – this can be done quickly and should not be neglected. If you are unsure of how to make the settings, you should ask a fitness trainer or professional here. This is extremely important, after all, the body should not be overloaded. At the beginning, it is therefore important to only provide the rotary machine with low weights. The further the training is continued, the more increase is possible in the area of the rotary machine.
At each training session, the participant is currently sitting on the device and tries to guide the movement as smoothly as possible. This is the only way to ensure an even load on the muscles. On the other hand, if the rotary machine is used too roughly, the muscles can be damaged .
Which muscles are trained with the rotary machine?
The rotary machine primarily trains the straight abdominal muscle ( rectus abdominis muscle ) and the oblique abdominal muscles, i.e. the outer oblique abdominal muscle ( obliquus externus abdominis muscle ), the inner oblique abdominal muscle ( internally abdominis muscle ) and the transverse abdominal muscle ( transversus abdominis muscle ) . In addition, the training addresses the hip muscles, the pelvic muscles and the spinal muscles.
What is the correct posture when training?
So it starts with a low level of difficulty, so as not to strain the body. Then an upright and comfortable sitting position is taken on the upholstery, with the legs firmly on the floor. The height of the pad should be designed so that the thighs are at an angle of 90 ° to the two lower legs. Depending on the rotating machine, the legs can also be fixed, which promotes the intensity of the exercise. Depending on your requirements, the starting position can be designed
How is the exercise correctly carried out on the rotary machine?
Important: The back must be held upright on all sides so that the gaze is straight. The upper body is slightly turned during the exercises on the rotary machine in the starting position. Here, a turn should be made that is still pleasant. When the rotation has taken place, exhale. The legs always remain in the starting position and do not follow the upper body.
When the maximum rotation has taken place on the rotary machine, the athlete inhales and turns back to the starting position. Depending on how fit the user of the rotary machine is, 10 to 20 repetitions can be performed per exercise respectively. This can be done on each side or even in combination. However, the correct settings should always be made on the rotary machine before continuing the training. This makes sense to avoid any mistakes in advance.
Even if it sounds tempting, athletes should never overestimate themselves and never put their weight too high. A professional or fitness trainer can remedy any uncertainties. The exercises should also not be done too quickly, but always in slow bursts . Also, the upper body should only be turned to the extent that pain does not arise. This is the only way to quickly identify the desired success.