Seated Hip Adduction mainly exercises the thigh adductor muscles (adductor magnus, adductor longus, adductor brevis, gracilis, pectineus, etc.). Generally, gyms have special thigh adductors. Just exercise according to its fixed route and method.
Target muscle group: Adductor muscle group of thigh (Adductor magnus, Adductor longus, adductor brevis, gracilis, pectineus, etc.)
Action essentials:
1. Sit on the thigh adductor training machine and step on the pedals. Adjust the position of the thigh guard so that it is against the inner thigh of the knee. If the machine you're using has a weight release, use this feature to slowly add weight to your inner thighs. Hold the handles on both sides of the seat with both hands and lean your back against the backrest to keep your body stable.
2. Clamp your legs inwards until they touch each other. In order to prevent the legs from rebounding after contact, do not use explosive force to perform this movement. The force should be relatively gentle. It takes about 2 to 3 seconds to complete one movement.
3. After clamping the legs, hold for 2 seconds, and then naturally abduct the legs under the pull of the weight. This process should be done slowly and with full control. Do it downwards, otherwise the risk of injury to the adductors due to excessive stretching will be significantly increased.
4. Don’t pause after abducting your legs, and immediately start to bring your legs together for the next movement. < /p>
1. First do it with a lighter weight Warm up in 1 to 2 groups to allow the body to gradually enter an all-out exercise state. You can increase the weight of the exercise in monthly units. This can make steady progress in strength and flexibility under the premise of safety.
2. The main thing to pay attention to is the speed, rhythm and intention of the movement.
3. Sitting leg clamping and sitting hip abduction are relative movements, which can be done on an all-in-one machine by adjusting the two. This can be achieved by changing the direction of the side baffles.