The large leg muscles can be roughly divided into four areas, the anterior quadriceps, the posterior gluteus, the inner adductors and the outer abductors. The abductors pull your legs apart, which is especially noticeable during jumping jacks.
You can train the abductors very easily in isolation on the abductor machine. How to do it correctly, we tell you here.
The abductor machine for the outer thighs
The rotation of the ab ductors originates in your hip socket, even though you rarely perform the movement to its full extent, strong abductors help you maintain a balanced posture. Exceptions to this are extreme positions in soccer, bouldering or martial arts, where the abductors are also required in everyday sports.
On the abductor machine, you first take a seat and then move the guide pads inward. The starting position of the pads should not close your legs completely, with each repetition you almost return to this starting position. Really set the weight down after the set though, during a set your abductors will hold the tension.
Also, make sure your thighs are parallel to the floor, with your back leaning against the pad and forming a slight hollow back to take pressure off your vertebrae.
During the exercises, hold on to the side handles, fix your upper body and look rigidly forward. This will prevent over-rotation of the spine.
To use the abductor machine properly, you should pay attention to the guidance of your legs. The thighs and knees lead the movement outward, the feet follow. If it is the other way around for you, this is a sign that you are working with too much weight. Compensating for this overload with momentum and "force" is a natural reflex, but it's not intentional.
Exhale as you spread your legs and inhale as you bring them together. Note that you are not supposed to put the weight down, but hold the tension and open the legs as wide as you can with one clean repetition. If your upper body jerks towards the end of the movement, it's a sign that you're opening your legs too wide.
Tips for training with the adductor machine
Strong legs from the inside and outside
If you follow these basic rules and pay attention to clean execution, then you can train your legs easily, quickly and efficiently on the abductor machine.
When training the abductors, make sure that you also train the adductors to the same extent, because training the opposites is not only important, but also efficient.
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Editors fitnessmarkt.de (EA)
Photo credit: #199790818 Prostock-studio / stock.adobe.com
Published on: 22 August 2019