First, let's look at the hip abductor machine. This is the machine where you are battle the resistance while moving your legs apart. This is an easy to use machine. Keep your back flat against the back pad and keep the weights under control the whole time. Here are 2 tips.
Hip abduction tip 1 - If you don't fit in the machine as tight as you should, you aren't going to get the full range of motion. You can correct this by stuffing a pad in between your leg and the machine. Switch sides each set.
Hip abduction tip 2 - Do this at your own risk because the machine isn't designed for this. You can actually do it backwards. Make sure you're secure in the machine and you're hanging on to the back pad. This will allow you to hit your quads isometrically while using your hips to execute the movement.
The hip abductor machine hits a lot of muscles in your hips and glutes. I would say the top 3 you're hitting are the glute medius, glute minimus and TFL. Basically think of the muscles on the side of your hip.
Next let's look at the hip adductor machine. Many of the same principles apply on this machine as well. I want to emphasize to keep it under control the whole time. Many people just slam this one around.
10 Week Program - tinyurl.com/mtacrv65
00:00 - Intro
00:30 - Hip Abductor Machine
02:30 - Hip Adductor Machine
03:40 - 10 Week Program
04:15 - Recap
25 июл 2024
