Adductor machine
introduction
The adductors are on the inside of the thigh muscles and bring the knee joints together (Adduction in the hip joint). Training the adductors, however, is often overshadowed by training with the leg press, as many athletes do thigh training Quadriceps femoris muscle connect. In the area of fitness, this exercise is more used by women and often tends to wither in men. "You act as an opponent (antagonist) the abductor muscles that lie on the outside of the thigh ”. Footballers in particular should integrate training with the adductor machine into their training plan, as the various shooting techniques are not only performed using the thigh extensor.
Trained muscles
- Long thigh tightener (M. adductor longus)
- short thigh tightener (M. adductor brevis)
- big thigh beater (M. adductor magnus)
- Slim muscle (M. graciles)
- Comb muscle (M. pectineus).
Furthermore work at the Adduction in the hip joint of:
- gluteus muscles (Gluteus maximus muscle)
- Hip lumbar muscle (M.iliopsoas)
The adductor machine is therefore also suitable for Buttock training.
Figure musculature
- Tailor muscle
Sartorius muscle - Inner thigh muscle
Vastus medialis muscle - Lean muscle
Gracilis muscle
Here you get to the overview muscles
Description of adductor training
The athlete sits on the device, the feet are fixed to the pressure points of the device. The lower back muscles are pressed against the backrest. The hands hold on to the handles of the device for stabilization. In the starting position, the guide of the adductor machine pushes the thighs apart. The thighs are actively brought together by contraction of the adductor muscles and then slowly brought back again in the eccentric phase. The number of repetitions depends on the performance level and the training goal. The movement is opposite of the abductor machine, and these two machines should follow each other in the training plan.
As can be seen in the figure on the right, the adductor training can be carried out while standing with the help of an expander.
Modifications
Since the athlete completes the fixed movement in one device with this device too, a variation is hardly possible.
The training of the adductors and abductors can, however, take place as a competition with a partner, in which one athlete tries to squeeze the thighs of the other and the other tries to prevent it. The muscle groups are statically loaded and the competition also promotes motivation.
