Imachine Adduction
Reps10 times
Calories burned36 kcal
LevelBeginner
Changing duration and load is available in our application
Sit in the adductor machine and select the desired weight. Put your feet on the stands, grab the handles. The upper body is immobile. This will be your starting position. As you exhale, bring your legs together. Take a short pause, straining your muscles, while inhaling, return to the starting position. Tip: To avoid injury to the lower back or back, make sure that the upper body remains motionless. Avoid sudden movements or jerks. Complete the required number of repetitions.
How to perform the exercise
10 times
36 kcal
Control your movement and do not rush.
01
Start position
Sit in the adduction machine, choose the weight, place your legs on the pads and grip the handles.
02
Torso
Keep the upper body still.
03
Adduct
Exhale and bring your legs together.
04
Peak
Pause briefly, tensing the muscles.
05
Return
Inhale and return to the start position without jerking.
Variants
Beginner
Use light weight and a small range.
Middle
Work with a moderate weight and a peak pause.
Professional
Increase the weight and hold time at the adduction.
Which muscles are working
Adductors
Benefits of the exercise
Strength
Develops the hip adductors.
Balance
Improves pelvic stability.
Simply
Safe for the lower back.
Contraindications
Acute hip-joint pain.
Recent thigh injuries.
Medical prohibition of hip adduction.
Recommendations
Torso
Do not move the upper body.
Jerking
Avoid sudden movements.
Pause
Hold at the adduction.
