The correct technique for performing leg extensions and abductions on a special simulator. Leg abduction exercise in the simulator: technique of execution What weight is the leg abduction in the simulator

Of all the various options for auxiliary exercises that promote the development of the muscles of the hip joint, buttocks, and thighs, the easiest is considered to be leg extension in the simulator, as well as their reduction on the same simulator. Although such physical movements are considered simple, they should be avoided by novice athletes, since the technique of performing the exercises is special. And in order to learn how to do it correctly, you should familiarize yourself with the main points and recommendations regarding the intensity of the exercises, positions taken, loads when performing this physical action, which will be discussed in this article.

Carrying out exercises on an adductor machine (this is the name of a simulator specifically designed for abducting and abducting legs) forces the muscles of problem areas to work, but is not effective in losing weight. These physical actions will not get rid of excess weight, but they will significantly strengthen certain areas of the body.

How to perform leg raises?

There are two options for performing such a physical activity - sitting or lying on an adductor machine. Each one has its own recommendations, thanks to which the efficiency of actions can be significantly increased.

In a sitting position, the exercise is performed with a pushing movement, as a result of which the following muscles are activated:

• gluteal (small, medium, large);
• adductors;
• lumbar (square);
• medial femoral;
• tensor fascia lata;
• straightening the spine.

The main purpose of this exercise is to train the gluteal muscles, which are discussed in detail in the article about and.

The rest of the muscles work statically when performing leg extensions and abductions. The load allowed when working out these muscle groups is distributed evenly between them. Therefore, to achieve maximum effect, it is recommended to do both options during one workout.

When starting to perform leg raises on a special simulator, you need to know which position will be correct. In order for the extension of the lower extremities to be as useful as possible, you should take the starting position: sitting on a pillow on the adductor machine, your back straight, your feet on the levers (rollers) below, your hands should hold on to the handles located on the sides of the pillow.

The technique of performing leg extensions requires proper breathing. So, having taken the correct position of the body, you need to inhale and as you exhale, you should smoothly spread your legs to the sides. At the maximum point, you should hold your feet for a short time, after which, while inhaling, you can return just as smoothly to the starting position. It is considered correct to perform pushing actions from the hip joint. Thus, all muscle groups are involved, including additional ones - the abdominal muscles.

From a reclining position, you can also do lateral leg raises on the same machine. The main emphasis when performing this exercise is stretching the different muscles of the thighs. In order for these movements to be effective for your body, you first need to change the position of the backrest on the machine. Having lowered it to such an extent that an angle of 30-45 degrees is formed and aligned the position of the rollers, also smoothly do the exercise, spreading your legs to the sides, actively using the hip joint.

Regarding the load that can be introduced into the training program, the mass of weights can be different. For example:

• girls can use weights from 10 to 20 kg, performing 2-3 sets of 10-15 repetitions each;
• men can use heavy weights - from 20 to 25 kg, performing 2-3 sets of 10-15 repetitions.

How to perform a leg pinch correctly?

The leg abduction exercise on a special simulator also involves the active participation of various muscle groups of the thighs, buttocks, lower abdomen and erector spinae. Unlike the action described above, this is performed on an adductor machine, exerting force to move the legs to one point.

As in the previous case with leg extensions, leg extensions can be performed in one of the following ways: sitting or lying down.

The technique of performing a physical action when bringing the legs together in a sitting position involves a combination of smooth actions of medium intensity with proper breathing. The starting position for moving to a single center of both legs on the adductor machine: sitting on the machine with a straight back, arms and inner thighs holding the side bolsters. Inhale and, as you exhale, begin to bring your legs together until they stop. At the maximum point, freeze for a couple of seconds. After this, you can smoothly return to the starting position. Returning to the previous position is carried out while inhaling. The muscles of the inner thigh should be active. Motor actions are carried out due to the pushing movement of the pelvis.

The same exercise is performed not from a sitting position, but from a lying position on the back of the adductor machine. Having lowered the back of the adductor machine, as when spreading your legs to the sides, you need to sit on the seat of the exercise machine and also touch the pillows with your hips, holding the bolsters on the sides with your hands. It is also necessary to smoothly, from the initially accepted position, perform movements to bring your legs together while exhaling. After a short pause, inhaling, return to the starting position. When performing such physical actions, it is necessary to ensure that the back remains straight and pressed against the back of the adductor machine. In this case, the exercise of bringing your legs together will be most useful.

Both for spreading and bringing the legs together, the use of weights is provided. In order for the load to increase the efficiency of this type of physical activity, athletes should adhere to the following ratio:

• girls can use weights weighing from 10 to 15 kg, performing 2-3 approaches each with 10-15 repetitions;
• for men, the recommended load is from 20-25 kg for 2-3 sets of 10-15 repetitions.

Leg abduction exercise in the simulator

Bringing your legs together in a machine is an isolating exercise. This exercise is aimed at developing the gracilis and adductor muscles of the thigh, as well as the iliopsoas and pectineus muscles. In addition, bringing your legs together in the exercise machine can make your legs slimmer by tightening the muscles of the inner thighs.

Leg abduction exercise in the simulator: rules of execution

In this exercise there is practically no risk of injury, since the design of the simulator does not allow the legs to “spread”, so even despite the possibility of using a strong load, there is no threat of damaging the ligaments and knees.

However, it is recommended to follow certain rules for performing this exercise:

- Do not bend your legs until they are perpendicular to the floor.

— Try to ensure that in the initial position the angle of extension is maximum, and you need to bring your legs together until the stops of the simulator touch – this will allow the adductor muscles to contract as much as possible.

The technique of performing the leg abduction exercise in the simulator is quite simple:

1. Starting position. Take a seated position in the machine. Place your feet in the supports so that they touch the bottom of the inner thigh at the knee.

2. Bring your legs together with the force of the adductor muscles as you exhale until the stops touch.

3. Return to the starting position while inhaling.

4. Repeat as many times as possible for your physical fitness.

Despite the simplicity of this exercise, it is quite effective. By exercising regularly and correctly, you will feel the results in a fairly short time.

If the gym does not have a leg adduction machine, then you can train the inner thigh using leg adductions while standing at a crossover.

This is the most favorite exercise machine for girls and women. They perform these exercises thinking that they will be able to change the shape of the outer thigh (flare) and the shape of the inner thigh (addition).

What a very easy exercise machine, you sit down and spread your legs without straining and without much difficulty. The lighter the simulator, the less the result from it.

And in this article I will explain to you why doing these exercises is a waste of time. And why do instructors give these exercises to girls and women?

Typically, reductions and extensions are done with the goal of influencing problem areas and the second goal is to strengthen those muscles that are trained by this exercise.

If the goal is only to strengthen the outer or inner thigh, then it will certainly become stronger with regular training. But don't expect your hips to get smaller or bigger. Or this exercise will remove the fat in these places. It will not happen. Why??

Everything is very simple:

1. Fat does not leave the surface of the muscle we train. Read the article.
2. The adductor and sartorius muscles of the thigh (inner surface) are quite small, and we know that the smaller the muscles, the more difficult it is to increase them.
3. In themselves, these exercises are too easy for the muscles and do not have the necessary effect for the muscles to change or acquire the desired shape.

Why do instructors give these exercises to women?

Perhaps the instructor himself did not fully understand this issue.
It is much easier to give these exercises to girls than to explain for a long time that this exercise is useless.

Where is the way out, you ask? What to do with problem areas?
There is a way out, but many people just don’t know about it. Have to do .

If you need to increase the outer surface of your thighs, you can do it with a barbell on your shoulders. Or squat in a hack machine. The most important thing is to put your feet as narrow as possible. Then there will be a decent load on the outer thigh.
And we can increase the inner surface of the thigh with the same exercises, only this time the legs need to be placed wide. Then the inner thigh will work.

But most girls and women want to reduce these places. They are even called problem areas because they cause problems. People don’t understand what can be done about this phenomenon.

To reduce the size of your riding breeches or inner thighs, you don’t need to train these muscles on simulators at all. In this case they will help.

Just remember that our body either loses weight or gets better.
Therefore, by reducing your riding breeches and inner thighs, you will lose weight in all places and your stomach and shoulder girdle will lose weight.

You need to know that you cannot change the shape of problem areas. Enlarge - yes. Reduce - yes. And the form that was, will remain that way.

Another disadvantage of these simulators is that they are block-type, i.e. the weight hangs on a cable. And it is very difficult for us to find the right weight. For example, you have already “grown” from a weight of 20 kg. And a weight of 22 kg would be quite suitable for you. And the weight can only be increased by 10 kg.

For many girls, the exercise of bringing and spreading legs while sitting in a machine seems almost ideal. We ladies are delighted with it: it makes sense and is not particularly difficult.

However, some (and their names are legion) spend a lot of time on this machine, because exercises on it tighten something, remove excess, improve blood circulation, helping to improve “women’s affairs”, develop the buttocks in the right way, improve the appearance of the thigh from the side, etc. .

Is it really? Let's figure it out.

What does it develop and what is the name of the simulator?

So, the abduction and extension of the legs in a sitting machine help us in training the legs, but these two movements are aimed at different muscles: if breeding legs aimed at muscle training outer surface hips then mixing- his inner surface. The exercise is an isolation exercise. Suitable for both women and men.

By the way, it often happens that the simulator is capable of performing only one movement: either adduction or extension. It depends on the design of the simulator. To tell the truth, this is terribly inconvenient in our opinion, but the gym needs to be filled with something. Many fitness centers have these machines. Their design includes a soft seat, a lever system, a compartment for weight adjustment and two stops equipped with soft bolsters, against which the knees rest.

It is difficult to make a mistake in performing these exercises, since they are simple and understandable.

What muscles work

When spreading the legs sitting what muscles are involved:

• abductors– adductor muscles, gluteus medius and minimus.
• muscles - stabilizers: quadratus dorsi, erector spinae and abdominal muscles.

Dear girls, we remind you that by developing these muscles, you will not reduce the amount of fat in this problem area. The main task of the leg abduction and abduction exercise in the simulator is to strengthen muscles, and not to get rid of fat deposits.

An article explaining why everything is so unfair:

Muscle atlas when bringing your legs together:

• adductors- muscles of the inner thighs. An important point: in everyday life they very little involved.

Technique with photos: how to do it correctly?

As we wrote above, the exercises are not complicated and do not require any special skills. So, how to do it correctly with and without a simulator:

Sitting

Performing leg reduction in the simulator:

1. Set the required weight for the weights on the machine and adjust the position of the backrest. Take a starting position in which your legs are spread apart and rest against the bolsters or cushions of the machine, straighten your back and rest it against the back of the seat.
2. Legs should be bent at an angle of 90 degrees or more. Take a deep breath.
3. As you exhale, tighten your hips and begin to bring your legs together. Do not change the angle of leg bending.
4. At the finishing point (legs are completely brought together), stay in this position for 1-2 seconds and tighten the hip adductors as much as possible.
5. Starting to inhale, spread your legs slowly, without jerking, while observing the technique. Do not bring your legs to the starting position in order to leave the muscles in a tense state. Repeat the movements several times in accordance with the training program.

How to use the breeding machine:

1. Take your starting position. Sit on the machine so that your thighs are between the side supports. Grasp the handles with your hands, straighten your chest and straighten your back. Now you can start spreading your legs in the simulator.
2. As you inhale, tighten your abs and spread your legs as far apart as possible. Hold in the extreme position for a few seconds.
3. Slowly return to the starting position and exhale. Your legs should move towards each other not under the pressure of the exercise pads, but as if resisting it. This means that we do not completely relax the muscles and perform the movement completely under control.

Since these exercises relate to isolation, you should not chase the scales. Very often, girls, inspired by the ease of execution, begin to boast a little about their “strength” and quickly increase the weight. Isolation is just your assistant, your main tool is the queen base (basic exercises). If you don’t do the base or add fillet when doing it, then you can say goodbye to a beautiful body, 100% guarantee.

We are not saying that isolation is bad, no! Isolation exercises greatly help us to qualitatively load the muscle that previously tired of the base. And then there are those unique people who lift and raise 40 kg, but squat every other time and barely.

Conclusion: insulation is good, but without a base it’s still nowhere.

Bent over

If the machine allows you to change the angle of the backrest, take advantage of this chance. By performing leg raises while sitting in a backward bend, you will maximally load the target muscles - the gluteus medius and minimus.

Reduction and extension with forward bend:

If you keep your body straight or lean forward, the upper part of the gluteus maximus muscles will engage. By the way, another excellent exercise for the so-called “upper buttocks” is.

Standing

To do this, we turn our backs to the standing exercise machine and the bolsters, grab the back of the chair with our hands and rest our knees against it. The back should be straight and the pelvis should be slightly back. As you exhale, we bring our legs together, resting our feet on the bolsters, and as we inhale, we spread them apart. The legs should not move by inertia - tension should always be present.

From the lower block in the crossover

As for the gym, a replacement for leg extensions can be a side swing from the lower block, which works the thigh muscles. For greater effect, you can first work out with blocks, and then proceed to the “adjustable” simulator.

With elastic band

An interesting option for exercising at home is a real home gym! There are a lot of variations, it all depends on your convenience and imagination. Here are some ideas:

• Before performing the exercise, stretch your hip joints and stretch your inguinal ligaments. This will allow the muscles to better absorb the load and also increase the range of motion.
  You can watch effective joint gymnastics.
• Make sure that the back remained straight. Under no circumstances should you hunch your back on the last reps! If you don't have the strength left, shorten the exercise or help yourself overcome the resistance with your arms.
• Work slowly and avoid sudden movements. Try not to use the force of inertia.
• Plays an important role. Your muscles will only be flexible enough if you don't skip post-workout stretching, which helps flush out lactic acid from your muscles, thereby relieving the soreness that usually occurs the day after a workout.

What to replace it with?

The leg abduction and abduction exercise machine cannot be called very effective. It can be replaced with the exercise - "Rubber Band Side Steps" And plie squat.

What to combine with?

Exercises on this simulator can be used as auxiliary to the main ones (or rehabilitation in case of injury) and include at the end of the workout, but working only with it will not give any progress in improving the shape of your legs, remember this and do not fall for the machine as an exclusive one for training the muscles of the inner thigh.

I think a reasonable question has arisen: why are such not very effective exercise machines installed in gyms? The answer is that if they did not exist, fitness centers would discourage most of their female clientele from visiting them. Coupled with the fact that women are afraid of free weights and becoming too big and muscular, it is easier for them to choose a light load for themselves.

So ladies, when it comes to improving the shape of your inner thighs, use the adductor machine wisely and don't focus on it alone.

Harm

Let us immediately ask you to note that we are not declaring that this simulator is harmful. Exercises on this simulator are useful in moderation with small weights And low total monthly volume their use. They really create muscle tone in the abductor and adductor muscles of the thigh, improve the tone of the gluteus medius and minimus muscles, and improve blood circulation in these places.

However, they do not remove excess fat at all and, moreover, these exercises can even be harmful.

(Degree of tediousness: acceptable)

We have already mentioned that the range of motion in this simulator unnatural for the body, i.e. This movement is not used anywhere outside the gym. And the adductor muscles themselves (which this exercise is aimed at) do not work very much in life. These muscles are a complex of muscles located deep on the inner surface of the thigh and groin. They are difficult to find, because... they are “buried” under other muscles, such as the quadriceps. You use these muscles when climbing stairs, climbing hills, and standing up.
Progress in weight comes quite quickly, but the higher it is, the more it strains the spine. The kneecap will also not thank you for the ever-increasing load.

Thus, it turns out that no matter how you use the leg adduction machine, it most likely will not change your leg composite composition, for these purposes it is a useless tool. And it's all about the biomechanics of movement. The design of the exercise machine itself is sedentary, so the thigh muscles do not work in any way in this position. It often happens that people come to the gym after a hard, sedentary day in order to get their blood flowing and tone their muscles.

And, oddly enough, they choose on their own (or on the advice of a trainer) a sedentary machine to train their muscles. This is not true. You should choose exercises that require balance and that use free weights and weighted walking/standing. In particular, the legs can be replaced with cross lunges or leg abductions on a block - they allow you to achieve significantly better “tuning” of the legs.

What has been written should not be taken as a complete failure of the adductor simulator to work the corresponding muscles.

The main harm is that when you raise your legs in the exercise machine in a large volume, and especially with good weights, you gradually develop and piriformis muscles spasm.

The origin of the piriformis muscle is on the anterior surface of the sacrum, and it is attached to the femur. The function of the piriformis muscle is abduction and supination of the hip. Located under the piriformis muscle sciatic nerve The longest nerve in the body, it runs from the lower spine, through the buttocks and hips, and down the back of the leg. Although this nerve is found in both legs, symptoms of a pinched sciatic nerve usually appear in only one leg.

Have you ever felt while doing this exercise that you "cramps" the thigh, some kind of aching pain when moving to the sides, deep inside? No, this is not a muscle that you pumped up so well, it’s a poor nerve asking for mercy.

Pinching symptoms:

1. The very first symptom of a pinched sciatic nerve is pain, which usually begins in the lower back and spreads along the entire length of the nerve: through the buttocks, to the thighs and calves. The intensity of pain can vary from mild to very acute. Sometimes the pain manifests itself in the form of a burning sensation, in other cases it can be similar to electric shocks.
2. Another common symptom of a pinched sciatic nerve is numbness that affects part or all of the leg. Numbness in one area may be accompanied by pain in another. In addition, usually a person also experiences a characteristic tingling sensation in the toes.
3. One of the most distressing symptoms of a pinched sciatic nerve is loss of bladder or bowel control. This condition is rare and requires emergency medical attention. Sometimes this symptom of a pinched sciatic nerve is accompanied by lumbosacral radiculitis.

When the legs are brought together in the simulator, with a spasmodic piriformis muscle, even greater compression of the sciatic nerve occurs and symptoms worsen or appear.

Conclusion: this machine can be used in your training program, but with light weights and a maximum of 1 time per week.

Video

Techniques and nuances for women:

Exercises on the simulator on video for men:

“Here I am...”

As usual, on Wednesdays we have a technical note, and today we will devote it to one extraordinary women’s exercise called abducting the legs in the simulator. Why extraordinary? You will learn about this towards the end of the article, so you will have to read to the end, no matter how much you want to. As the play progresses, we will get acquainted with the anatomical atlas, the technique of execution, as well as the benefits that this exercise can provide.

So, please everyone sit down, let's go.

Leg abduction in the simulator. What, why and why?

I don’t know if the guys in the gym noticed, but the girls (same as theirs/us) they have their favorite exercises and rocking machines that are closest to them and, so to speak, to their liking. One of these machines includes a simulator for bringing (spreading) the legs, designed to work out the inner/outer side of the thigh. This leg area is problematic for many women. (oops, there were girls, but now they are women, and this is in just two lines of writing :)), and therefore, at any convenient opportunity, representatives of the fair sex stick to the appropriate simulator. Whether this is right or not, we will try to figure it out further.

Note:

For better assimilation of the material, all further narration will be divided into subchapters.

Anatomical atlas

The main reason why ladies get stuck on the leg adduction machine is that it is designed to tighten the adductor muscles. (area between legs), make them more elastic, tougher and, as a result, relieve the woman of various “jelly” in this area. In other words, the inner surface of the thighs (adductors) is an aesthetically important area of ​​the legs for women; men are also not indifferent to it, and they want to see it toned and not sagging in their chosen ones.

The anatomical atlas of the muscles involved in the movement is the following picture:

Drive machine (this is the name of the simulator for reducing the muscles of the legs) primarily aimed at strengthening the three adductor muscles – the short, long and adductor major. The gracilis, pectineus and sartorius muscles are also activated. (the latter goes along the entire length of the thigh), the muscles of the iliotibial tract are tightened.

In general, it is worth saying that the adductor muscles are one of the relatively largest and longest muscles of the legs - this is a whole complex of muscles located deep on the inner surface of the thigh and groin. They are difficult to find, because... they are “buried” alive under other muscles, such as the quadriceps. However, you can be sure that you use these muscles when climbing stairs, climbing hills, and standing up.

Due to the fact that the adductor muscles are practically not involved in everyday life, they are very weak and therefore special attention must be paid to their training.

Advantages

When performing leg abduction in the simulator, you have the right to count on:

• strengthening the muscles of the inner thigh;
• tightening (lifting) of the adductor muscles;
• better shape of the “interpeduncle” (smooth/smooth lines of the inner thighs);
• stronger leg hugs in bed, when the partner’s hips are grasped;
• increasing core stability (balance) during movement;
• improvement of gait and posture;
• reducing injuries associated with hip muscle weakness.

Execution technique

This is one of the simplest exercises in which it is almost impossible to make a mistake. Adduction itself means moving a part of the body (in this case legs) towards the center of the body. When you sit on the machine, the movement consists of overcoming resistance as you bring your thighs, which are initially spaced apart, closer together.

The simulator itself looks like this and can be found in gyms, starting with the “middle hand”:

The step-by-step execution technique looks like this.

Step #0.

Go to the machine and set the required weight. Then adjust the width of the saddle so that you feel a slight stretch in the adductors when your hips are on the soft pads (side platforms-rollers). Keep your back straight and pressed firmly against the back of the machine. Grab the handrails below with your hands, and bend your legs at the knee to an angle 90 degrees or a little more. Open your legs, spreading them to the level of the set width of the machine. This is the starting position.

Step #1.

Inhale, and as you exhale, begin to squeeze your thighs under control. Keep your legs straight, keeping your knees over your feet. At the end point of the trajectory, pull your hips towards each other as much as possible and hold for 1-2 accounts.

Step #2.

Slowly, as you inhale, begin to spread the rollers and stop them in a slightly “under-extended” position to constantly maintain tension in the trained muscle. Repeat the specified number of times.

In the picture version, all this disgrace looks like this:

To get the most benefit from the exercise, follow the tips below:

• do not plop the weight down, returning it to the IP;
• slowly spread your legs slightly without bringing them to the starting position;
• in between approaches, stretch the adductor muscles, using, for example, the Lotus pose while sitting and pressing your hands on your knees;
• during exercise, do not move your body and do not slide your buttocks on the seat of the exercise machine;
• use the exercise as an auxiliary (finishing exercise) when training the adductor muscles and place it at the end of the workout after completing the main volume;
• if you feel that in the last approach you can no longer perform the exercise to its full amplitude, use a quick series of shortened repetitions.

Leg curls: is it effective for burning inner thigh fat?

If you ask the girls who are “stuck” on the leg adduction machine: what do you want to achieve with the help of the adductor machine, then most of them will answer - I want the inside of my thighs to lose weight. However, you should understand that this will never happen, because... the machine is designed to strengthen the adductor muscles, and not to burn fat - these are two different types of tissue, and strengthening the muscles will in no way lead to a decrease in the fat covering them. Even if you burn calories during exercise, you may not be able to reduce fat in a specific area. (separately) areas.

Conclusion: The leg curl machine is not designed for slimming your thighs, and it is not capable of making them slim.

Leg curls in the simulator: is it worth the bother?

Often, when choosing a simulator for training a specific muscle, people are guided by its design and narrowness. For example, if the simulator is for abducting the legs, then it should pump up the corresponding area, the inner surface of the thigh. For the most part this is true, i.e. The isolation machine is aimed at working only one muscle group.

However, as for the adductor simulator, despite its popularity among young ladies, it does not allow achieving the final goals, in particular, reducing the hips (and as a result of slender legs) in women and weight gain in men (if they have a skinny thigh).

And the whole point here is that the target region is actually (inner/outer thigh) works in coordination with the rest of the body. In addition, the movement in this simulator is not functional. (unnatural for the body), i.e. not used anywhere outside the hall. Progress in weight comes quite quickly, but the higher it is, the more it strains the spine. The kneecap will also not thank you for the ever-increasing load.

Thus, it turns out that no matter how you use the leg adduction machine, it most likely will not change your composite composition of the legs, for these purposes it is a useless tool. And it's all about the biomechanics of movement. The design of the exercise machine itself is sedentary, so the thigh muscles do not work in any way in this position. It often happens that people come to the gym after a hard, sedentary day (let's say an office employee) in order to disperse the blood and tone the muscles. And, oddly enough, they choose themselves (or on the advice of a trainer) seated exercise machine for muscle training. This is not true. You should choose exercises that require balance and that use free weights and weighted walking/standing. In particular, the legs can be replaced with cross lunges or leg abductions on a block - they allow you to achieve significantly better “tuning” of the legs.

Note:

What has been said should not be taken as a complete failure of the adductor simulator to work the corresponding muscles, no. It can be used as an auxiliary exercise to the main ones. (or rehabilitation in case of injury) and include it at the end of the workout, but working only with it will not give any progress in improving the shape of your legs, remember this and do not fall for the machine as exclusive for training the muscles of the inner thigh.

I think a reasonable question has arisen: why are such, medium-low efficiency, exercise machines installed in the gyms? The answer is that if they did not exist, fitness centers would discourage most of their female clientele from visiting them. Coupled with the fact that women are afraid of free weights and becoming too big and muscular, it is easier for them to choose a light load for themselves.

So ladies, when it comes to improving the shape of your inner thighs, use the adductor machine wisely and don’t focus on it alone.

Actually, I’ve reported everything I wanted, now let’s summarize.

Afterword

Today we dealt with the exercise of bringing the legs together in the simulator. I'm sure now you know how to find this unnecessary pile of iron How to properly use the machine and how to operate it correctly.

That's all for you, slender hips, ladies!

PS. Do you use this exercise in your training program? Will you now?

P.P.S. Did the project help? Then leave a link to it in your social network status - plus 100 points towards karma, guaranteed.

With respect and gratitude, Dmitry Protasov.