Gym routines for beginners: how to do abductors with or without a machine

2023-04-19 02:29:33

Los abductors They are one of the most forgotten areas of the body, but they look sexy when they are well worked. If when you take a step you feel that everything “trembles like jelly”, apply yourself with this gym routine for beginners And learn how to do abductors with or without machine. get some thighs of impact!

What are the abductors?

Los abductors They are a group of muscles that are located on the outside of the hips, they are made up of the tensor fascia lata, the gluteus medius, and the gluteus maximus. According to information from Journal of Orthopaedic & Sports Physical Therapy, contribute to stability and hip Movement, they are indispensable for walking, running, jumping and turning.

work the abductors not only helps combat flaccidity both in the legs, buttocks or thighs, it is also good for stabilizing the body when improve posture and balance, tones the legs and makes them stronger. Also, by working this muscle area you can improve your performance under the covers. Just as you read it!

Gym routines for beginners: how to do adductor muscles with or without a machine/ Photo: iStock

According to specialists from Sexual Medicine, The abductors are important to enjoying intimacy because they are involved in the pelvic stability and hips, essential areas in most sexual positions. Exercised abductors can provide the following benefits in intimacy:

• Increases the duration of orgasm
• Enhance the feeling of pleasure
• Stability of the sexual act

have some abductors stronger will not only help you show off heart attack legsalso to enjoy under the sheets for longer, a good reason to start making them today, don’t you think?

Gym routines for beginners: how to do abductors with or without a machine / Photo: Getty Images

How to do the abductors correctly?

If you are starting to train, either in gym or at home, but you don’t know how to correctly do the abductorspay close attention so that in less than you realize you begin to enjoy its benefits.

Abductors on machine

Step 1. Sit on the specific machine, place your legs outside the supports, the pads should be on the inside of the ankles or knees, this will depend on the type of design that this machine has in your gym.

Step 2. Spread your legs as far apart as you can, while pushing on the pads, slowly return to the starting position until your legs come back together, this will count as one repetition. Perform three to four sets of 12 reps each, you can add some weight to create more tension if you want to reach muscle failure.

Gym routines for beginners: how to do adductor muscles with or without a machine/ Photo: iStock

Saddle Abductors

If you don’t have enough time to go to the gym, but you want to incorporate this great exercise into your routine, all you need is a resistance band to work glutes, a chair and that’s it.

Step 1. Place a mirror in front of you so that you can see the execution of your movement, then sit on the chair with your back straight, place the band two fingers above your knees, this will be your point of greatest resistance; the soles of your feet should be on the ground.

Step 2. Open your legs as much as you can and return to the starting position, this will be a single repetition, you will feel the movement both in the buttocks and in the inner part of the legs. Perform three to four sets of 30 repetitions each.

What exercises to do to work the abductors?

There are several exercises that are ideal for work the abductors, such as the ballerina squat, lateral squats, Swiss ball press, plank with scissors or the elastic band stretch that you can do with the help of a chair.

Gym routines for beginners: how to do adductor muscles with or without a machine/ Photo: iStock

If you perform these exercises continuously, rest assured that over time you will be able to strengthen your abductor muscles to show off legs free of flaccidity or cellulite. Let nothing tremble when you walk!

now that you know how to do the abductors with or without a machineDon’t wait any longer to incorporate this exercise if you want to see great results in your figure… but also in your pleasure under the sheets.

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If you are interested in knowing more about exercises, stay and watch the following video and discover a movement that is equivalent to ‘a thousand sit-ups’.