The adductor machine is a classic in any gym, because with this machine you train your inner thighs. The adductors (as the translation from Latin tells us) lead your muscles, accordingly you train them against the resistance of the machine. In this guide you will learn how to use the adductor machine correctly and achieve the best possible results.
The first steps on the adductor machine
As soon as you enter the adductor machine, you will notice that you can move the push pads . First, take a seat and slide the pads to the furthest basic position possible. The more stretchy you are, the farther out this position will be. Don't worry, you'll only almost reach this position during the reps.
Mistakes when training with an adductor machine
Now push the safety pin back in completely and check your back. The whole length of the back rests against the pad and you form a slight (!) hollow back. Wrap your hands around the handles next to the seat, actually all adductor machines have these. The handles help you to lock your upper body and isolate the adductors even more.
Now pull your thighs together, making sure to do it smoothly and evenly - so hitting between your legs with the guide pads is not the goal. The starting joint of the movement is the knees, this is the only way to focus the exercise on the adductors. If you pull from your feet, you should take weight off the machine.
As with all strength exercises, you exhale when you make the effort: that is, when you bring the pads together.
Well-shaped legs and strong adductors
The adductor machine helps you train your legs and allows you to train your inner thighs in isolation. Pay attention to rhythmic training, even execution and a fixed back - then you train on the adductor machine not only correctly, but also efficiently and injury-free.
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Editors fitnessmarkt.de (EA)
Photo credit: #228367918 Prostock-studio / stock.adobe.com
Published on: 18 August 2019