When you train in the gym you seek to make the most of the exercise, that is, burn the maximum number of calories while defining the muscle and toning it. To do glutes on a cardio machine and get them firm and toned, choosing the machine is an important step before starting training.
The firmness and toning of the buttocks continue to be a cause of concern for women and men of any age, which is why many choose to train their glutes on machines.
The treadmill has been designed for cardiovascular exercises, and the risk of suffering from diabetes or hypertension can be reduced by up to 90% if you use it for 30 minutes twice a week. However, using the tape differently can also work to give tone to the gluteal muscles and show them off better than anyone else.
Treadmill glute exercises
The treadmills offer a complete and varied exercise depending on speed and inclination. We recommend a slow pace avoiding using the handrails to achieve joint work of arms and legs. Next, we leave you three exercises to tone your glutes on a running machine:
1. Lunges or lunges soft but intense
With the tape moving slowly and looking straight ahead, spread your legs one in front of the other as much as you can and try to bend the knee of the leg that is behind until it almost touches the band. Repeat the movement for 1 minute 30 seconds.
This will speed up your heart rate and it will make you feel the intensity of the exercise in the glutes and quadriceps.
2. Walking sideways
Stand on your side on the treadmill at a moderate speed. Try to walk sideways when you reach the end of the band, do a small jump, fall into a squad,t and get up to repeat the movement. Repeat this exercise for 2 minutes and then stabilize the heart rate by walking on the treadmill at medium speed.
This exercise will strengthen balance and concentration and, of course, give firmness to the glutes and legs.
3. One leg at a time
Position yourself at the end of the treadmill at low speed, Hold onto your sides, and perform a squat by sliding one foot on the band. While the other is fixed on the side of the machine. Concentrate force on the moving leg.
Do this exercise for 2 minutes and stabilize your heart rate using the treadmill at medium speed. Repeat on the opposite leg and stabilize your breathing again. This exercise will tone your glutes and strengthen your legs.
Glute exercises on the Cybex Arc Trainer
One of the new things offered in gyms is that you can do glutes on a machine by doing arc movements with the machine Cybex Arc Trainer which forces you to stretch your legs and give mobility and strength to your glutes. This is not an elliptical or a stair climber. but rather a buttock machine if we use it in favor of this part of the body. Below are two exercises to tone your glutes on the Cybex Arc Trainer machine:
1. Increase the intensity to work the glutes
Unlike the elliptical bike, whose intensity simulates an incline walk, This machine to make buttocks can give us the desired tone for these maintaining control of force to follow the movement, which in turn will increase energy demand and calorie burning. Maintain this movement for about ten minutes It will strengthen the glutes and sit bones. Remember that you control the intensity of the machine, and depending on the resistance you have, you will place it between medium, high, or extremely high.
2. Strides and climbs
The Arc Trainer works as a glute machine using the program Pikes Peak which simulates slopes, as if it were a step machine for glutesand the positions serve as displacement (low), stride (medium), and climbing (high), which, Together they give tone to the buttocks and the front part of the thighs.
Machine exercises step for glutes.
Climbing stairs has always been a great way to tone your legs and glutes while challenging your cardiovascular system. With the climbers you will achieve a quick and complete hardening of the glutes, in addition, Stair climber exercises for glutes are endless! Of course, always try to extend your hips as much as possible before shifting your weight to the other foot.
To give the maximum in your training, It is best to divide the glute training into different style machines.this way you will get a complete workout, strengthening them to the maximum.
TRX glute exercises
Another way to tone and strengthen them is with TRX exercises for glutesa training method whose basis is the suspension and the weight of the body.
In this training the practitioner’s hands or feet are suspended from an anchor point on the bands, while the other part of the body rests on the ground. Next, we tell you What exercises with TRX for glutes can you do? to give them tone:
1. Squats
- Stretch both ends of the TRX strap with your arms and lean back, leaving your body suspended, then raise one leg straight while bending the knee of the opposite leg.
- If you want to give more intensity to the exercise, jump and land again with the same leg that you jumped off of. Do it five times for each leg, then rest and repeat the exercise three times.
2. Lunges
- Strides done without suspension have a visible effect on the glutes, but with TRX the result will be maximized, you only have to suspend one leg of the TRX while the other remains stretched and there you will focus the tension while you stretch and contract the suspended leg. If you jump, the intensity of the exercise will be greater.
- Repeat this work for three sets of 10 to 15 stretches on each leg. Rest between one series and another, always alternating legs.
Remember accompany glute exercises on a machine by drinking plenty of fluids and maintaining a balanced diet.
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