Machine adductions 113

Adductor Minimus

ADDUCTORS MINIMUS AND MAfjNUS (POSTERIOR VIEW)

Navicular Talus

Iliac crest

Cuneiform

Iliac Crest Pain Exercises

BEGIN

THE MOVEMENT

Comment: Perform this exercise to strengthen the adductors. This muscle group is often injured during intense exertion. Therefore, increase the weights gradually and perform adductor muscle stretches at the end of the workout.

Sit at the machine with the legs spread apart:

• Contract the thighs to bring the legs together.

• Return to the initial position with a controlled movement.

This exercise works the adductor muscle group (pectlneus; adductors minimus, magnus, brevis and longus; and gracilis) and allows you to use heavier weights than you can with the cable adductions but with a decreased range of motion. Best results are achieved In long sets until you feel a burn.

Os coxa

Lesser trochanter

BEGIN

THE MOVEMENT

ADDUCTORS MINIMUS AND MAfjNUS (POSTERIOR VIEW)

Iliac crest

Anterior superior lilac spine

Sacrum

Symphysis pubis

Neck of femur Greater trochanter

Ischial tuberosity Adductor

Popliteal surface Adductor tubercle

Medial condyle Lateral condyle

Cuneiform

Navicular Talus

Adductor minimus

Anterior superior iliac spine inferior iliac spine Pubic symphysis Pectineus Adductor brevis Adductor longus Adductor magnus Femur

Patella

Adductor tubercle Tibial tuberosity Medial meniscus

Tibia, subcutaneous medial surface Metatarsals

Proximal phalanx

Distal phalanx

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