Abductors at the machine seed: bodybuilding

Abductor sitting in the bodybuilding machine: a complete guide

Bodybuilding is a great way to strengthen your body, increase your power and improve posture. Among the often neglected exercises, the formation of the abduci, in particular to the machine, deserves special attention.

In this article, we will explore in depth the advantages of the exercise of the kidnapper safe, its technique, the advice to maximize the results, as well as some recommendations on frequency and integration in the training program.

What is the kidnapper?

Kidnappings are a group of muscles located outside the thighs. They mainly include large buttocks, buttocks and small buttocks and are responsible for the mobile movement of the legs.

These muscles play a crucial role in the stabilization of the pelvis, which is essential to walk, run, jump and other physical activities.

The well -trained kidnappers not only improve sports performance, but also contribute to general health.

Why train the kidnappings?

1 – Improvement of sporting performance : The strong relationships allow better stability, which can improve performance in various sports, including football, basketball and race. Better stability of the hips allows more explosive and controlled movements.

2 – Prevention of lesions : A muscle imbalance between the adductors (muscles of the internal thigh) and kidnappings can cause pain and injury, in particular the knee and the lower part of the back. Strengthening the kidnapper helps to maintain a good alignment of the body and reduce the risk of injuries.

3 – Aesthetics : Well developed kidnappers contribute to harmonious and tonic legs of the legs. This is often sought in fitness programs, especially by those who want to get multiple curved legs.

4 – improvement of posture : The strong abductive muscles allow to maintain a correct posture by stabilizing the pelvis. This can reduce tension in the lower back and improve general posture.

5 – Daily functionality : Strengthening kidnappings can also facilitate daily movements, such as getting up with a chair, climbing stairs or leaning. Better functional strength can improve the quality of life.

How to use the kidnapper car?

Steps to follow:

1 – Machine adjustment : Before starting, make sure the machine is set correctly on your size. The seat must be in a low position so that the legs are aligned with the cushions. A good setting is essential to avoid injuries.

2 – Positioning : Sit on the car, your back straight against the folder. Put your legs inside the cushions that will grow outwards. Make sure your feet are well positioned to avoid unnecessary tension on the joints.

3 – Movement : The exercise begins by slowly spreading the legs, checking the movement. Avoid forcing and focusing on the contraction of the kidnapping muscles. It also avoids swinging or making sudden movements.

4 – Back to the initial position : Bring your legs slowly to the starting position keeping a tension on the muscles. Do not let the legs touch the cushions completely between the repetitions to maintain the voltage.

5 – Tests and series : For beginners, it starts with 2-3 sets from 10 to 15 repetitions. Gradually increases the weight and the number of repetitions as you earn in force. The important thing is to listen to your body and not push beyond your limits.

Tips to optimize results

• Heating : Before starting the session, a good heat is essential to prepare the muscles and reduce the risk of injury. Light exercises, such as hip rotations or dynamic stretching, can be very useful.

• Concentration : Focus on muscle contraction during exercise. This will help you better direct the kidnappers and improve your mental-muscle connection.

• Vary the exercises : Even if the kidnapping machine is effective, do not hesitate to integrate other exercises, such as side legs, submos or lateral slots for complete training. This allows you to solicit the muscles in various ways and avoid monotony.