Exercises with an abductor machine are aimed not only to make the body more attractive, but also to optimize the posture itself. Thus, this training is also often used in medicine to compress the mobility of the hip joint and relieve the spine. In fact, abductors are usually referred to as the very muscles that are instrumental in movements that lead away from the body. However, despite this ease, many abductor machines are not always performed flawlessly, which makes an introduction to this matter essential.
Important in exercises with the abductor machine
The human body has a number of abductor muscles, which can also be found in the arm as well as leg muscles. For this reason, athletes like to use the abductor machine to exercise the thighs. However, because of the movements, this machine does much more and involves a variety of other muscles in the work, making it a real all-rounder. Likewise, fitness instructors like to advise the beginner the abductor machine, this can be mastered very well by beginners.
In order for the legs to be strengthened excellently, users should adopt a straight posture on the device. The weight of the training device presses inward and thus requires a good grip. The execution of the individual movements is as easy as it is simple - so the joints of the hips as well as the legs and the spine are not endangered, but are worked in the best possible way. The abductor machine is perceived by most exercisers as very simple and practical and is therefore especially useful for users who have to deal with damage to the spine or joints.
Despite its simplicity, it is important to get acquainted with the abductor machine and learn everything you need to know about this training device. So, of course, for the first exercises should be selected low weight for the machine, so that no harm can arise during training. The fitness advisor will find a good weight for the user here and provide advice and support. The weight itself is added to the body weight and compared with the abductor machine. With the use of the exercise, the fitness trainer can now continue to see if the workout is being completed correctly and provide assistance if any mistakes are made.
Correct posture is crucial
In order for training on the abductor machine to bear fruit, the correct basic posture is essential. Once the training weight is in place, the exercise can begin immediately. However, it is important to keep the back straight, the head, neck and spine in line and to look forward in a relaxed manner. The hands now clasp the brackets while the thighs are parallel to the floor and lightly pressed against the padding of the abductor machine. Depending on the machine, the feet tend to hang in the air or are fixed to brackets - this does not affect the training result, but can lead to better results due to the fixation.
During the workout itself, the weight that was used for the abductor machine is pressed inward. Thus, the athlete must now push the thighs outward until they feel a significant resistance. The thighs themselves are now at a 90° angle to each other and remain in this position for a short time before the thighs are returned to the body. At the same time, calm breathing is induced. Athletes should make sure that the weight of the thighs never rests on the pads of the abductor machine, but always remains in work. This way the exercises can be repeated.
Caution. In order to ensure proper guidance of the abductor machine, the user should not gain momentum, but take the strength from the thighs. Likewise, the legs should not be constantly squeezed together, but should lift the weight - if these mistakes are taken to heart, the training can bring great results.
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FAQ - Questions and answers about abductor machine
Which muscles does the adductor machine train?
The adductor machine offers you the possibility to strengthen your leg muscles. Especially the inner side of your thighs is trained with this machine.
What do you train with adductors?
The so-called adductors are the muscles on the inner side of the thighs, which pull the thigh towards the middle of the body.
How can I train my inner thighs?
Besides the adductor machine, there are many other options to train your inner thighs, Among the most important exercises for the inner thighs are the lateral lunge, leg extensions and lifts, Cossack Squats, and Diamond Kicks.
What muscles are included in the abductors?
The abductors can be considered the counterpart of the adductors. While the adductors pull towards the center of the body, the abductors pull the thighs as well as the gluteus medius outwards.
Why should you train the abductors?
The abductors are very important for the entire musculoskeletal system because they stabilize the pelvis, widen the hips, and lift the thigh to the side when you stand, walk, or run. Training the abductors is important to strengthen the pelvis and prevent excessive strain on the lower back and knees.
How often to train abductors?
Ideally, you should do your abductor workout once a week. On the abductor machine, two sets of eight repetitions each are optimal to achieve good results.
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Editors fitnessmarkt.de (EA)
Photo credit: #199790818 alfa27 AdobeStock
Published on: 16 April 2015