Playing on a machine without major difficulty and is suitable for beginners. Movement close to the thighs of sedets is possible thanks to the reduction of three muscles located in the upper inner thighs. These are Adductor, Pectineus and Gracialis. The most important of the three muscles that perform most of the work of collecting the legs to one another is the adductor. This muscle consists of three muscle heads that order from top to bottom in femur length may be popularly divided into upper (Adductor Magnus), medium (Adductor Brevis) and bottom (Adductor Longus) of the adductor. Pektineusat Gratsialisat are supporting and closing muscles, ie synergists. In this movement performed by the seat no significant stabilizing muscles.
Variants according to the participation of different muscles
Version with fixed ankles without rotation in the knee.
The feet are parallel throughout the movement. Under this option, the muscles gradually transmit the load being involved in total movement rate with different strength, muscle heads of the adductor have even load. I recommend it to beginners.
Version with fixed ankles with rotation in the knee.
The position of the toe remains the same throughout the movement, but because of the specific fixation of the foot gets rotation in knee joints.
Under this option, most easily focus on individual muscles or different muscle heads in beginners and intermediates.
In the fifth into the final internal point and knees slightly razdelecheni - focusing on (Adductor Brevis and Adductor Longus)
By its fifth out after an internal point and slightly razdelecheni ankles - a focus on (Adductor Brevis, Adducctor Magnus, Pectineus)
Option dynamic rotation in knees and ankles.
Start with feet parallel and gradually dissolving thighs toe change its position.
This option aims to change the proportionality in participation of different muscles. Preportachvam it advanced.
In the fifth into the final internal point and knees slightly apart - a focus on (Gracialis, Adductor Magnus, Adductor Brevis)
By its fifth out after an internal point and ankles slightly apart - a focus on (Adductor Brevis, Pectineus)
Size variations of the amplitude of movement
Option of full range.
Recommended option for beginners
Option with a short movement in the outer position.
Mouldable and increase resilience in the thigh and buttocks (Adductor Longus, Gracialis)
Option with a short movement in an internal position.
Mouldable and increase resilience in the thigh and buttocks (Adductor Magnus)
1. Sit on the machine zatvaryane thigh (adductor machine) as lean firmly on the seat.
2. Make sure your pelvis rests at the base of the seat, so if you pick the step (if any) that the angle between the femur and the spine is as close to right angles.
3. Set foot in the desired position.
4. Close hips with moderate speed and hold half a second.
5. Dissolve the hips to the starting position, unless you wish to use incomplete amplitude.
Exercise is safe for people with healthy knees and ankles. People with problems in these areas suggest that you choose static technique of implementation and use of small weight. The same goes for those who have problems in the hips.
It is advisable to include this exercise in your schedule for hips, regardless of whether a form or table. You can run periodically, or leave it in two to three series.
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