![]() Obturator, iliopsoas, hamstrings (primarily semitendinosus)Īntagonists: gluteus medius, gluteal deltoid (superficial fibers of the gluteus maximus and tensor fasciae latae) Exercise Variations (Alternative Exercises) Secondary muscle groups: deep gluteus maximus, pectineus, gracilis, quadratus femoris, external Main muscle groups: adductors (great, long, short and smallest) Muscles Engaged in Standing Machine Hip Adduction Maintain neutral spinal posture and do not lean forward or to either side.Do not allow the hip to rotate out or inward, and keep the trunk from rotating.Beginning and ending position of this exercise should be determined by your ability to maintain neutral spinal position and upright stabilized position.Adduct the hip actively as far as you can without deviating from the set-up position. In other words, contract the hip adductors and move the leg toward the midline of the body until the ankle and knee are in front of the working hip, or slightly past the midline of the body. MOVEMENT (ACTION): Move your leg toward your body (adduction) until you reach a vertical position or a little farther (max. Hold on to the machine (grasp the stabilizing bars) and position the roller on the inside of your leg just above your ankle. INITIAL POSITION (SETUP): Stand upright with neutral spine alignment on the adductor machine while facing forward. Exercise Instructions for Standing Machine Hip Adduction There is no major difference in the muscle work required compared to the cable variant (standing cable hip adductions), although this standing adductor machine makes it possible to achieve a somewhat more precise exercise if it is well designed. In this case, position of the hip (either flexed or extended) does not affect adductor recruitment because none of the adductors cross the hip, which is not true of hip abductors. The straight leg (versus flexed knee) version of hip adduction, as seen in this exercise, efficiently recruits the long leg adductors, when compared to a seated position with a flexed knee (seated machine hip adductions). Standing machine hip adduction is an excellent hip, leg and pelvic stabilization exercise. Even though standing is not as comfortable as sitting ( seated hip adductions), it is a more efficient way to work the adductors. Some newer equipment, however, allows you to perform the movement while standing. This is considered a good finishing exercise for the legs because it is relatively easy to perform even when tired as a result of previous thigh movements. ![]() As a consequence, the thigh adduction does not recruit much of the muscle groups surrounding the adductors. Standing machine hip adduction belongs to the isolated, single-joint exercise category because only the hip joints are mobilized. ![]() When you are using the adductor machine, you are using your hip adductor muscles to bring your legs together. When you are using the hip abductor machine, you are using your hip abductor muscles to spread your legs apart. Great way to remember these two words is to think of the hip abductor/adductor machine at the gym. The terms abduction and adduction can be confusing.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |