Continuing with our guide for beginners in which we intend to inform each of exercises that can be present in a bodybuilding routine and thus promote their correct execution, today we will describe an exercise for the legs, It is of adductor machine.
Adductor in machine performance technique
To start the exercise adductor we should place us in the specific machine for your work, we sat us holding hands to the seat, support the lumbar region on the back and put the face inside of knees behind pads with which we must mobilize the weight and from there started the movement.
We put together the thighs so knees or pads that are in front of them join in the Center, before us. We hold the position a few seconds and slowly return to the starting position, without sudden movements and keeping back well supported on the machine during the entire.
This exercise is recommended to perform it in long series for greater results.
Muscles worked with adductor machine
As the name says this exercise demand adductors work, i.e., adductor Magnus, adductor medium, pectineus, adductor and straight internal, all muscles located on the inner side of the legs.
This exercise in machine has a smaller tour that same movement executed in the pulley or with elastic bands, but on the other hand, allows us to work with more cargo and request one greater effort of the muscles involved.
Tips and common mistakes when making adductor machine
- Charging an excessive weight: If the selected exercise weight the adductor machine is very high, we will try to help us to realize the movement with other muscles of the body, then we can mobilize the torso, stress muscles of the trunk and even back to do the exercise. The selection of a proper weight will favor the single effort of the adductor.
- Not control movement: If after joining the thighs to the Center let the weight we carry the legs sideways suddenly, we can suffer injury, so, it is best to always control the movement, both in the concentric phase as eccentric exercise.
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