Dancers to Work the Abductors

Look beautiful legs is what we all and more to prepare for the summer, time in which we look them. Normally we tend to affect more in training the legs in the quadriceps, the twins and the hamstrings, leaving aside the abductor. Many times this is because the lack of knowledge of the exercises that can help us get some abductors in tip-top shape. An example are those known as dancers.

This exercise is so called because it resembles the pose that adopts a ballet dancing, since development place feet with the tips out and faced as if were to go dancing. It is an exercise that very few people knows, but is one of the best since insulates perfectly abductors.

To carry out this exercise simply we need a cufflink and our own body, since all the work it will do with the abductors who should raise our own weight more of dead weight that will be in this case the dumbbell. When performing the exercise we must put us against a mirror to control the development of the same at all times. We are looking to the front, with cufflink seized by both hands in the center of the body.

Starting at this position it is essential that we put the legs of the right way for the proper development of the exercise. The way to do this is by placing the tips of the feet to the sides so the foot heels are together in the Center. In this position, and with the legs together we must stand holding the weight. This will be the position of origin and the exercise will consist of lowering the maximum without separating the heels or feet, simply bending your knees outward.

To make this move We will be working in its entirety the abductors, Since the isolation to which they are subject is maximum, because it is they who will endure the stress of exercise time that lasts. It is one of the best ways to increase the muscle volume in this part of the body with a simple exercise. The way to run it is always keeping your back straight and avoid that dead weight our arms lift.

To obtain good results, it is recommended to perform four sets of twelve reps each. If we increase the weight we can reduce recurrences and perform four sets of twelve, ten, eight and eight reps. That Yes, it is important that we should maintain one throughout the whole correct posture and perform elevations and declines slowly for most part of the abductors.

This exercise, in addition to strengthening this part of the legs, what we will provide is a total control over our body, since development is necessary a great control over the exercise, since the position which we adopted is not the natural and we should support it through the balance avoiding postures and twists that can result in injury.

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