latteral trainer:Every woman wants to have a pair of well-proportioned, slender legs. Although they have done a lot of leg training during fitness, they still feel that the inner thigh muscles are not tight enough. Usually, everyone pays more attention to the training of the lateral and anterior leg muscles, and often ignores the training of the adductor muscles of the thigh. This muscle group is located on the inner thigh.
Adductor muscles of the thigh
The adductor muscle group of the thigh is composed of several muscles that can do hip adduction. These muscles are the pubis, adductor longus, adductor brevis, gracilis, and adductor magnus.target muscles not relexead durning latteral trainer.
The starting point of the pubic muscle: the pubic bone, the end point: the upper end of the femur; the adductor longus muscle is located inside the pubic muscle, and the adductor brevis muscle is located in the deep layer of the pubic muscle and adductor longus muscle. Starting point: the adductor longus muscles start from the outside of the suprapubic branch, the adductor short muscles start from the outside of the inferior pubic branch, stop: the adductor longus stops at the middle of the inner lip of the thick line of the femur, the short adductor stops at the upper part of the thick line of the femur; Located deep inside the thigh. Starting point: ischial tuberosity, ischial branch and inferior pubic branch. End point: 2/3 of the upper lip on the medial thick line of the femur and the medial epicondyle of the femur; the gracilis is located in the superficial layer of the inner thigh and is a long flattened muscle. Starting point: From the inferior branch of the pubic bone. Stop point: stop on the medial surface of the tibial tuberosity. If we compare our legs to a fan after opening, we can compare the femur to a “fan bone”, and the adductor muscle group is the “fan page” that connects the “fan bone” and is responsible for closing the fan. Therefore, the tightness and lines of the inner thighs are exclusively responsible for them.
First sit on the flat bench with your legs open, knee joints close to the leg guards, feet firmly on the pedals, hands tightly grip the side handles, your back close to the backrest, and your head straight. Adjust the opening angle of the legs by adjusting the turntable under the instrument. After adjusting to a proper angle, tighten the transversus abdominis in the deep layer of the abdomen, sink the shoulders, straighten the chest, and slightly retract the chin. When exerting force, bring your legs together toward the center, make the leg parts touch lightly, and then slowly return to the starting position, but the weight plates cannot touch each other. Exhale when your legs are together and inhale when you open. Repeat, each exercise should choose a lighter weight, 23 groups is appropriate, each group do 1520 times, rest 12 minutes between groups. After regular training for a period of time, you can increase the weight and frequency appropriately.
Because this action is relatively simple and the trajectory of the equipment is relatively fixed, it is not easy to make a mistake. It should be noted during training that the weights should not touch each other when restoring, and the movements should not be too fast or too violent, otherwise it will easily lead to strong delayed muscle soreness. In addition, it is not advisable to choose too large a weight at the beginning of training, otherwise it may cause muscle damage. After training, be sure to do stretching latteral trainer, such as standing side leg presses and side lunges can stretch this muscle group.