The goal of many athletes is to have strong and muscular thighs. But this desire is not only desired by the strength athletes, but also women who complain about cellulite and fat deposits can burn fat and counteract the formation of cellulite with a targeted training on the adductor machine. With training on the adductor machine, the legs are strengthened and the thighs. The adductors are responsible for movements towards the body, unlike the abductors, which are responsible for movements away from the body. But adductors are not only found in the thighs, but also in the arms.
When training with the adductor machine, the buttocks or gluteal muscle is also included. In contrast to the abductor machine, where the training weight is pressed inwards, the adductor machine works in the opposite way, i.e. the weights are pressed outwards. As a rule, training on the adductor machine is combined with that on the abductor machine.
Common mistakes when working out on the adductor machine
Many athletes tend to make typical mistakes when working out on the adductor machine, similar to the mistakes they make when working out on the abductor machine, and these are the ones to avoid. This is because these mistakes distort the exercise and as a result, the training effect is absent or diminished. Firstly, the training weight must not be put down during the repetitions, but the tension on the thighs must be maintained. Therefore, the legs must be stopped just before. In addition, no momentum must be taken when bringing the legs together, but pressure must be applied so that the adductors can be trained.
It is recommended to be guided by a trainer during the first training sessions on the adductor machine. The trainer will make sure that the exercise is performed correctly and that no posture errors or other errors, such as swinging, creep in. In addition, you should start with small weights first.
The correct posture on the abductor machine
As already mentioned, the adductor machine is similar to the abductor machine, but here the legs are not stretched, but they are bent by leading them inwards during the execution of the exercise. In order to perform an effective workout, it is important to adopt the correct starting posture. To do this, first select the appropriate weight and then assume the starting posture. Then proceed as follows:
- Take one's place in the adductor machine.
- Keep your back straight and your head as an extension of your spine.
- Look forward-
Grasp the side supports (side handles) of the adductor machine with the hands
.
- Keep the thighs parallel to the floor.
- The feet should not hang in the air, usually they are fixed or stand on a plate, depending on the model of the adductor machine.
The starting position is taken and you can start working out on the adductor machine.
The right training on the adductor machine
In order to perform the exercise perfectly and without mistakes on the adductor machine, the thighs are brought inward, pushing against the resistance of the weights. While doing this, exhale and make sure that you perform the movement slowly and with concentration. When the two contact surfaces of the adductor machine touch, you have reached the final position, where you remain for a few seconds. While slowly moving the thighs outwards again, breathe in. During the entire execution of the exercise on the adductor machine, tension must be maintained in the thighs. Then directly start the next repetition of bending or finish the exercise by leading the legs apart until the weight is on.
In order to avoid straining, do not bring the legs too far out.
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Editors fitnessmarkt.de (EA)
Image credit: #228367918 Yakov AdobeStock
Published on: 15 May 2015