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TIDAY 3 - EXERCISE 1 from THE HUMBLED PROGRAM - Hip Adductor Machine: 1 set x 12-15 reps, 1 set x 15-20 reps
The hips certainly do not lie, especially when it comes to hip adduction.
In my opinion, this is one of the most underrated and under utilIzed leg machines in the gym. This is a great machine to use at the beginning of your leg workout to warm up your hips and legs and will prepare you well for your squats, leg presses, hamstring curls, deadlifts, etc. that will follow. You may neglect working on your hip adductors as they do not fall into the quads or hamstrings category, but this machine will certainly contribute to an increase in muscle and overall strength.
A few pointers on how to perform these:
➖Position the machine where you can have your legs in a fully lengthened, stretched out position.
➖Then, I start out by just doing a static stretch in the position of the machine. If you are not that flexible or have never used this machine before, it might feel uncomfortable or unnatural. If this is the case, reposition the machine to make it easier for you to sit in. Over time you’ll become more accustomed, strong, and flexible and will then be able to return the machine back to a more stretched out position.
➖Focus on pushing with the inside of your knees and envision that you are trying to touch the inside of your knees together.
➖Slow and controlled reps and focus on the eccentric contraction. The last thing you need is to be using too much weight or going too fast and next thing you know you’ve got a pulled groin. Do plenty of stretching beforehand and do 2 or 3 warmup sets beforehand so that you are well prepared to use this machine in a safe, but also very effective manner.
@tim.doy1e
