The 16 Best Exercises For Adductors
The abductor muscles are those that enable lateral movements away from the vertical axis of the body.
As its name indicates, the adductors are the muscles that perform adduction movements. The main ones are the adductor magnus, the.
And the best of all is that you can do it at home or in the gym since it does not require any special machine. To do it, stand up.
Do you know the function of the abductors and adductors?? Whether you practice fitness in the gym, or if your goal is to improve in any other.
Exercises to work the abductors – Step To Health
It is important that a gym routine always includes a comprehensive training of all muscle groups to achieve a balance. “.
The best exercises to work the abductors
For this reason, in the following article we will give you some to add to your routine. Some effective ones are: 1. To do this, stand up with your legs together. Lateral squats You can not miss some good squats to the exercise routine to work the abductors. But in this case, with a variable.
To start, spread your legs and keep your back straight. Bend your knees and stretch your right leg out to the side. Support the heel and point the foot towards the ceiling. Hold for a few seconds, bend your leg and raise your body. Do the same with the left leg. In total, perform 10 reps on each side. Swiss Ball Leg Raises This exercise is performed on the floor and requires two items: a mat and a Swiss ball.
There are different ways to do it. Hold the ball between your legs at calf height. Raise and lower your legs putting pressure on the ball so that it does not fall. Another option is on the side: support the right arm on the mat and the whole side of the body.
Once you have the ball with your calves, try to raise your legs and separate the right one from the ground. Ascend 10 times before switching sides. You just have to fix the band to a post or something very sturdy. Attach the other end to the right ankle. Move away enough so that the rubber is well stretched and put resistance.
Raise your leg to the side trying to always keep it stretched and reach the height of your hips. Do 10 reps and switch sides. Plank with scissors It is a somewhat difficult exercise if we are beginners, but it has very good results if you want to have well-toned abductors. Start in the plank position: lie face down on the mat, support your forearms and hands, lift your body off the ground and distribute the weight with the balls of your feet as well.
Now is when the movements begin: open your right leg to the side, hold for two seconds and close. Repeat 10 times on each side. you might be interested