Exercise machine for adductors and abductors. sitting thigh muscles XR109

Author: Timko Ilya - the ruler of the entire site and fitness trainer | more details >> Rod. 1984 Trained since 1999 Trained since 2007. Author and creator of the site tvoytrener.com. CCM in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

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2012-05-29
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Primary muscles - gracilis and adductor muscles of the thigh Additional - iliopsoas and pectineus Difficulty - easy

Motivation

For every big undertaking, in order to make it a reality, you need the right attitude and your own special motivation, which will constantly move you forward and not let you pay attention to past failures.

As one wise philosopher said, “I see the goal - I see no obstacles.”

First you have to ask yourself the question, what is my goal for starting sports, and what results do I want to achieve?

https://youtu.be/2LkDR19nHBc

After you answer your question, visualize in your head the result that you want to achieve and then start working towards the result.

Setting up the simulator

Before you start actively loading your body with physical activity, you should set up the simulators correctly, because your results will depend on them.

To begin, properly position the seat on which you will perform the exercise. Position it in such a way that it is comfortable for you to bring your arms together correctly in front of your chest.

From an anatomical point of view, this is very important, because the correct positioning of the hands guarantees an even load on the muscles and, accordingly, their pumping.

The back of the exercise machine must be well secured and not move, because during the exercise, each shift of the back to the side can lead to injury to the muscles of the back or chest.

If you do not have the opportunity to lean on the back, then take a straight back position and strain it as much as possible.

The seat height must be selected based on your anatomical data and height.

To perform the exercise perfectly, the feet should touch the floor firmly and not leave it, thus the muscles of the whole body tense and become less susceptible to injury.

Tips for Maximum Benefit

• The angle of bending of the legs during the approach is ALWAYS the same - 90 degrees or more;
• movements are smooth, at a moderate pace, you should not “throw” the weight in the second half of the movement or perform it “with a kick” at the maximum point of tension, this will protect your muscles, ligaments and joints from injuries, bruises and sprains;
• do not bring your legs to the starting position, this will keep the adductor muscles in constant tension, which will give maximum productivity;
• at the final point (legs brought together as close as possible), hold for a few seconds, while straining the abductors, this will increase blood flow to the muscles and increase the strength of static weight retention by the hip joint;
• do not slide your back and hips on the seat, maintain your posture;
• During the rest period between approaches, you should stretch the leg muscles, not allowing them to “cool down”; stretching is guaranteed to reduce the likelihood of injury by 90-95 percent.
• the maximum effect can be achieved by including leg reduction in supersets, it will play the role of a “finisher”, for example, lunges to the side with weight – leg reduction;
• if you can't complete the last scheduled reps, quickly reduce the weight and finish the set by doing a few more reps with a lighter weight;
• It’s worth performing 10-15 repetitions in 3-5 approaches, since the exercise is isolation.

Anatomical features

Many medical sources contain this exercise and talk about which muscles work when bringing your arms together in the butterfly simulator.

Now let’s find out in detail which muscles are actively involved in the work when performing this exercise:

• In this case, the medial muscle will take on the entire bulk of the weight, thereby reducing the load on other less developed muscles.
• The anterior delta is also actively involved in this process and is a stabilizer for other types of muscles.
• Biceps and triceps also take part.

Proper redistribution of the load throughout the body provides an incentive for the development and gain of muscle mass. If you train several times a week and have good rest, then during this time the muscles will effectively recover and be filled with glycogen, which is necessary for muscle development.

Common mistakes

The main mistake in training information is the wrong choice of exercise. The task of “butterfly” is to refine the chest to an aesthetic appearance (for men) and to tighten the chest (for women).

Trying to gain muscle mass with a peck-deck will not lead to the desired results. Research has shown what practitioners knew even without the research of scientists - muscles grow from basic movements. For beginners, the exercise is shown as a preparatory exercise, and experienced athletes use the information to “shade” the volumetric muscles. You should not approach the exercise machine if your initial goal is to increase the volume of your pecs.

Technical errors:

• working with the hands instead of working with the chest muscles - the “butterfly” is designed for the pectoral muscles, and the role of the hands is reduced to fixing the working elements;
• too large amplitude of movement; do not let your hands go too far behind your back - do not risk your muscles and ligaments;
• straightening the elbows;
• sudden movements; avoid explosive, sharp execution - from the point of view of bodybuilding and fitness, this makes no sense (but there is a risk of injury, and a big one);
• loss of control over weight in the final phase when the arms are separated.

Benefits of doing the exercise

Body development is not only aesthetically beautiful, but also a good way to strengthen the immune system from external negative factors.

Scientists have officially proven that those people who constantly load their bodies with physical exercise not only have greater endurance and strength, but also significantly reduce the risk of developing many diseases in the future and ensure a painless old age.

Now let's talk about the specific benefits:

The relief of the pectoral muscles will become more expressive and clear. bringing your arms together in a butterfly simulator for women will be able to strengthen their chests, as well as work out the upper encircling muscles.

After just a month of active training, you will be able to visually see the dividing strip that divides the chest in half

Doctors often prescribe special physical therapy to their patients, which is aimed at restoring the human musculoskeletal system, as well as strengthening muscles during their atrophy.

With systematic exercise, your muscles will become stronger, which means they will be less susceptible to sprains and various injuries.

Reducing the legs on the simulator: nuances and description

Most likely, many people have noticed in the gym that girls (just like guys) have their own favorite machines and exercises that they like best.

One of these machines is a leg extension/reduction , which is designed to work out the outer/inner part of the thigh.

This area of ​​the legs is the most problematic for many girls, and therefore, whenever possible, women use the appropriate simulator. Whether this is good or not, we will try to consider below.

Anatomical atlas

The main reason for the popularity of the leg pruning machine among women is that its main purpose is to pump up the adductor muscles (the area between the legs), make them tougher, more elastic and, as a result, rid the girl of various “jelly” in this area.

In other words, the inner surface of the thighs (which is called the adductors) is an aesthetically important area of ​​the legs for any girl, while men are not indifferent to this area, and they want to see her pumped up and not hanging in their chosen ones.

First of all, the adductor simulator (leg abduction machine) is designed to strengthen the three adductor muscles – the adductor magnus, adductor longus and adductor brevis. In this case, the sartorius, pectineus and gracilis muscles are activated (the first runs along the entire length of the thigh), thus tightening the muscles of the iliotibial tract.

By and large, it should be noted that the adductor muscles are considered one of the most relatively extended and large leg muscles - this is a huge complex of muscles located deep in the groin and inner thigh.

They are difficult to feel because they are “buried” under other muscles, for example, the quadriceps. But rest assured, you use these muscles when standing up, climbing hills, and climbing stairs.

Due to the fact that the adductor muscles are almost not involved in everyday life, they are underdeveloped and therefore great attention must be paid to pumping them.

Benefits of bringing your legs together on a machine

When doing leg curls on the simulator, you can count on the following:

• lifting and tightening of adductor muscles;
• reduction of injuries that are associated with weakness of the hip muscles;
• strengthening the thigh muscles on the inner surface;
• stronger leg girth;
• the best type of “interleg” (smooth and flowing lines of the inner thighs);
• improved posture and gait;
• increasing basic balance and stability when moving.

What is important when doing the exercise?

While doing the exercises, watch your shoulders; they should be at the same level and not rise up; if this is not monitored, there is a high probability of damage to the trapezius muscle groups.

If you are overweight and have a sagging stomach, you should tighten it, this is how you can activate your abdominal muscles and lose volume in the abdominal area.

Beginners should not exercise with heavy weights from the very beginning, as there is a high probability of injury and the occurrence of a hernia in the future, which will negatively affect sports activities.

Always watch your hands and do not pull them back.

Focus on your well-being. If you feel severe discomfort, weakness or coldness in your lower extremities, you should stop training immediately.

BT-109 Exercise machine for hip adductor-abductor muscles INTERATLETIK DREAM GYM

Product description:

The exercise machine for the adductor and abductor muscles of the thigh (weight block) allows you to use the adductor and abductor muscles of the thighs, form an attractive thigh contour, and get rid of excess fat deposits.
It is widely used in sports and gyms, as it allows you to work out the inner and outer surface of the thigh, namely muscles that do not experience significant stress in normal life, thereby improving the shape of the thighs. In addition, the simulator is used in rehabilitation centers and sports medicine programs. The operation of the simulator is adjusted using rotating levers. Using them, you can choose the type of work that is needed - the inner or outer surface of the thigh. The machine is also equipped with handles that make it easier to bring your legs together and spread them out. Thanks to the easy start option, users with any level of training can train on the simulator. When performing exercises on the simulator, the load is applied to the adductor and abductor muscles of the thigh. The simulator allows you to perform leg abduction and extension. You should take the starting position - sitting, legs placed on supports, additionally secure the body by grasping the handles at the base of the seat. Next, the legs are brought together or spread, depending on what mode you set the machine to. Category: professional multifunctional.

The profile of the supporting structure is 60x60x2.5 (mm). The simulator is powder coated. The seat is made of multi-layer plywood (15 mm), double-layer shrink-resistant polyurethane foam and high-quality artificial leather are used as filling and upholstery. The load block stack of the simulator consists of 17 metal plates weighing 5 kg each, and guides. the load changes using a selector (lock) on a flexible cord with a magnetic closer. To move the loads, a 5 mm cable in PVC braid is used with a breaking force of 500 kg with a max. load – 800kg. A hidden system of bearings and shock absorbers ensures a smooth ride and noise reduction. The simulator is equipped with a double protective casing, a decorative cap, an information plate for performing the exercise, as well as a maintenance leaflet, shock-absorbing thrust bearings that do not require fastening to the floor.

Muscle groups:

Specifications:

Proper execution

Your results and future prognosis in sports will depend on correct execution. At the very beginning, you need to position your hands correctly, they should be at the same level.

According to all the rules, the elbow is directed to the midline of the chest; this will prevent dislocations and bruises.

Do not pinch the handles with your fingers, as there is a high risk of damaging them.

It is worth remembering that all movements must be done smoothly, do not write them off, this will not give you the fastest effect, but on the contrary will lead to a slowdown in the process of muscle growth.

If you want to learn more nuances in performing this exercise, we recommend that you look in thematic groups for a photo of bringing your arms together in a butterfly simulator. They give really useful advice and people share their experiences.

Execution technique

Bringing your arms together in a machine is an isolated exercise designed to work the pectoral muscles. It, like no other, allows you to feel the muscles of the chest. Most athletes do not experience a burning sensation when performing basic barbell presses and dumbbell flyes. The power unit makes it possible to accentuate the load on the chest “plates”. Unlike other exercises, information promotes active oxidation of muscle fibers in static dynamics mode. Hence the burning sensation.

Being, in fact, an analogue of flyes with dumbbells, the “butterfly” is devoid of the disadvantages associated with free weights. Before describing the execution scheme, a few words about the advantages of the training option.

Advantages of information:

• Relative ease of implementation - even those who are in the gym for the first time can figure it out. Any exercise requires skill, but presses dictate the need for certain preparation and insurance from a partner.
• The load is maintained throughout the entire movement. In the case of dumbbell flyes, the load is floating - closer to the culmination phase (arms at the top), it is lost.
• Suitable for both men and women. With the help of information, girls can tighten their breasts and emphasize their silhouette, men - experienced athletes with developed pectoral muscles - use “butterflies” to polish the shape of the muscles, the main effect of the exercise is “striation” of the muscles and a clear separation of the left and right parts,
• Reduced risk of injury. When working with free weights, athletes are constantly at risk of injury; the design of the exercise machines allows us to minimize the likelihood of getting into an unpleasant situation.

The exercise of bringing the arms together in the simulator has many names. Among them is the following:

• in the peck deck simulator - English, original, version,
• in a sitting machine - a more general name,
• in the “butterfly” simulator - again, in English this exactly means the mentioned “butterfly”, the name is associated with the obvious similarity of the movements of the wings of an insect.

There is also scientific “naming” - outside the halls, in specialists’ offices, the exercise is called horizontal adduction (or flexion) of the shoulder.

There are two main designs:

• a simulator in which vertical handles are in contact with the hands,
• a unit in which the contact area with the hands is represented by vertical elongated pillows with horizontal elements fixing the hands.

Let's consider the technique of execution in both versions.

Option 1

Before starting, you need to adjust the height of the seat and set the most comfortable position of the guides. The structure must be positioned so that the degree of muscle stretching in the starting phase is most comfortable. Of course, your options are limited by the mechanics of the machine. The handles should be at a height that does not allow the hands to be located above the deltas. Beginners are not recommended to work with handles that at the start are too deep relative to the chest - behind the back. This is fraught with sprains of still weak muscles. In addition, you need to set the optimal weight - this is not an exercise where you can afford to overdo it with the load.

Scheme:

• Sit on the seat and press your back straight against the soft support. Grab the handles and place your legs firmly on the floor and slightly spread them apart. The head is straight, the gaze is directed ahead. This is the starting position (IP).
• As you exhale, smoothly bring your arms together, and in the final phase, hold for a moment, contracting your pecs as much as possible. Your elbows should be kept slightly bent at all times.
• With complete control of the muscles, slowly return to the IP position.

The movement must be repeated a specified number of times. Typically the number of repetitions in peck-deck is 10-12. “Multiple repetitions” allow you to reveal the delights of an isolated exercise and achieve a burning sensation.

Option 2

Similar to the first option, but in this case the IP is slightly different:

• the back is pressed against the back,
• feet to the floor and slightly to the sides,
• the forearms rest on the lever cushions, and the hands grip the horizontal handles.

Alternative exercise

There are a lot of options for effectively pumping your arms and chest muscles. Each of these exercises can strengthen your body, but each requires a certain period of time and individual loads.

https://youtu.be/yz6CrPrd9EU

We want to tell you about the most popular analogue of the hand pinch in the butterfly simulator.

No trip to the gym should be complete without using a barbell. The barbell is a universal apparatus that can be used to work different muscle groups.

If you are looking for something to replace the butterfly curl, then the bench press is perfect for you. For beginners, it is enough to do 2-3 approaches of 7-8 times.

Performing this exercise for several weeks can significantly strengthen your muscles and make them more prominent.

Hand pinch for girls

We could not leave the fair sex aside, because they also want to have a beautiful and athletic body.

More recently, scientists have put forward a theory that girls are 20 times more resilient than men, so they can exercise with heavy loads on exercise machines just like men.

Often after the birth of a child, a woman is faced with the problem of sagging breasts or loss of volume. In this case, there is no need to panic; this defect can be corrected.

Bringing your arms together in a butterfly exercise machine for girls can return your breasts to their original state.

To do this, you need to perform the same exercises that were described above, only with fewer repetitions.

Useful tips

These recommendations will help you get the most out of your information:

• unless you are new to working with weights, leave the “butterfly” for a snack - perform the exercise at the end of the chest workout, doing the information at the start, you hammer the chest, after which the benefit from the base decreases, of course, there are exceptions to this rule, but they belong to professional “tricks”,
• try to squeeze your chest muscles powerfully,
• strive to focus on the negative phase - after a one-to-two second delay at the peak point, slowly return to the IP,
• monitor the condition of the shoulder joints - if there are problems in this area, refrain from giving information,
• sometimes the development of the pectoral muscles is asymmetrical, in this case it makes sense to do a half “butterfly” - with one hand.

Do a high number of repetitions and remember the role of the exercise in the training scheme.