Strong and muscular thighs are the goal of many athletes, not just strength athletes. Women often complain about fat deposits and cellulite in the thighs. Targeted leg training can burn the fat and counteract the formation of cellulite. The training with adductor machine serves to strengthen the legs, the adductors of the thighs are trained. In contrast to the abductors, which perform movements away from the body, the adductors are responsible for movements towards the body. Adductors are located not only in the thighs, but also in the arms, but when training with adductor machine, only the adductors of the thighs are trained. The gluteal muscle is included in the workout. While the abductor machine requires the training weights to press inward and push outward, the adductor machine does the opposite. The training weights press inwards, they must be pressed outwards. You can combine training with the adductor machine with training with the abductor machine.
What you should know about training with the adductor machine
You sit on the adductor machine during the workout, which makes the workout relatively easy. Since the training is not associated with impact load, it is also suitable for complaints with the spine and joints. However, you should not expect too much of yourself at the beginning and should not choose the training weight too high. The fitness trainer will help you to choose the right weight. As your training progresses, you can slowly increase the weight. In order to avoid mistakes that are often made at the beginning and are difficult to correct, you should have the correct starting position on the adductor machine explained to you and only train under the supervision of the fitness trainer at the beginning. In the beginning, the number of repetitions should be low, while later you can repeat the exercise frequently.
The correct starting position on the adductor machine
The adductor machine is similar to the abductor machine, but you don't extend your legs, you bend them by bringing them inwards. In order for you to train efficiently, the correct starting posture is crucial. First, choose the weight for the adductor machine, then assume your starting posture. Now proceed as follows:
- Sit in the adductor machine.
- Keep your back straight and your head so that it forms an extension of your spine.
- Look forward.
- Grasp the side supports with your hands in a side grip.
- Keep your thighs parallel to the floor.
- Let your feet hang in the air or lock them in place, depending on the exercise machine.
Your starting position on the adductor machine is now achieved, now you can start your exercises.
How to perform the adductor machine workout correctly
To properly perform the workout with adductor machine, guide your thighs inward, pressing them against the resistance. Exhale while doing so, make sure to perform the movement on the adductor machine slowly. If the two contact surfaces touch in the middle, you have reached your final position. Remain in this position for a moment and then, while inhaling, bring your thighs back out. Maintain tension in the thighs throughout the exercise on the adductor machine. To avoid straining, do not lead your legs out too far.
Avoid mistakes when training with adductor machine
Similar to the abductor machine, many athletes tend to make typical mistakes when training with adductor machine, which are important to avoid. With such mistakes you falsify the exercises, it does not come to the desired training effect. Do not put the weight down between repetitions, but always keep tension in the thighs. Stop the return of the legs beforehand. Do not apply momentum when bringing the legs together, but apply pressure to work the muscles.
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Editors fitnessmarkt.de (EA)
Image Credit: #228367918 Yakov AdobeStock
Published on: 8 October 2014