Kusukuma nyonga na mashine
Learn how to do Kusukuma nyonga na mashine with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Kusukuma nyonga na mashine is a Machine exercise that primarily targets the Glutes, with secondary activation of the Quadriceps, Hamstrings, Deep Core, Abs. It has a MET value of 5.5, meaning a 70kg person burns approximately 193 calories in a 30-minute session..
How to Do Kusukuma nyonga na mashine
A hip thrust performed on a dedicated machine to isolate and strengthen the glutes with controlled resistance.
💡 Instructions:
Sit on the machine with your upper back against the pad and feet flat on the platform.
Position the padded lever across your hips.
Brace your core and push through your heels to extend your hips upward.
Squeeze your glutes at the top for 1–2 seconds.
Lower your hips back down in a controlled manner.
⚠️ Common mistakes:
Overextending the lower back at the top.
Letting the knees cave inward.
Using excessive weight with poor range of motion.
Lifting the heels off the platform.
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Start Free TrialMuscles Worked by Kusukuma nyonga na mashine
Equipment
- Machine
Calories Burned Doing Kusukuma nyonga na mashine
Calorie Calculator
MET 5.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Kusukuma nyonga na mashine
- Type
- Machine exercise
- Primary muscle
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Deep Core, Abs
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Kusukuma nyonga na mashine
What muscles does Kusukuma nyonga na mashine work?
Kusukuma nyonga na mashine primarily targets the Glutes, with secondary engagement of the Quadriceps, Hamstrings, Deep Core, Abs.
How do you do Kusukuma nyonga na mashine correctly?
A hip thrust performed on a dedicated machine to isolate and strengthen the glutes with controlled resistance. 💡 Instructions: Sit on the machine with...
Is Kusukuma nyonga na mashine good for beginners?
Kusukuma nyonga na mashine has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Kusukuma nyonga na mashine?
Kusukuma nyonga na mashine requires: Machine.
What are the benefits of Kusukuma nyonga na mashine?
Kusukuma nyonga na mashine strengthens the Glutes, engages the Quadriceps and Hamstrings and Deep Core and Abs.
What exercises are similar to Kusukuma nyonga na mashine?
Similar exercises to Kusukuma nyonga na mashine include Kusukuma nyonga na dumbbell, Kusukuma nyonga na dumbbell kwa mguu mmoja, Kickback ya glute na kebo - kusimama, Cable Hip Abductions – Standing.
Is Kusukuma nyonga na mashine better than Kusukuma nyonga na dumbbell?
Both Kusukuma nyonga na mashine and Kusukuma nyonga na dumbbell target the Glutes. Choose based on your available equipment and training goals.
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