Low pulley adductors: tips for beginners
Low pulley adductor routines are easy to practice. The most important thing is that you detail each step to be carried out, practice them with great patience and execute them with total safety.
The low pulley adductors represent a muscular work exercise for the inner edge of the thigh and the pubis. The adductor muscles are responsible for intervening in your body balance, your running speed and in the changes of rhythm when you jog.
This routine allows you to increase the muscle mass of the legs. As a beginner, you must know the technique to execute this movement in the best way.
For it, you need to own a pulley machine or attend a gym. The pulley is a simple linear motion transmission mechanism, consisting of a rotating wheel with a grooved edge through which a rope or chain passes. It works to lift or move some weight.
It is important that you avoid sudden movements during its development. Next, you will learn more about the correct way to execute this exercise.
Technique for performing the adductors in low pulley
A technique is a set of properly established steps and procedures that you have to follow to practice any routine. The technique of performing the adductors in low pulley should be the following:
- To start, Stand up straight and right next to the pulley machine.
- Determine the weight you are going to use. If you are a beginner, it is best that the chosen weight is low. As you progress, you can upload it.
- Secure the pulley with a strap at the ankle of the leg that is closest to the machine.
- Right away, with your hand you hold on to any surface that helps you keep your balancethen start the movement.
- Do not mobilize the torso and begin to take off the leg that is holding the weight of the ground.
- You should bring your leg from the machine towards the center of your body. In front of the other leg that rests on the ground.
- You return to the starting position, preventing the weight from falling abruptly, so that you do not suffer an injury.
- Go back to perform the exercise with the opposite leg.
This routine is demanding with the muscles located on the inner side of the thighs and strengthens them. Among the adductors worked are the following:
- pectineus: allows the movement of crossing the leg over the other.
- Long adductor: It intervenes in the flexion of the pelvis on the thigh.
- Short adductor: assists in lateral flexion and rotation of the thigh.
You also work the adductor minor, which adducts and laterally rotates the femur; the adductor magnus, which helps stabilize the pelvis and spine; and the gracilis muscle, which supports you in hip flexion. By doing long sets, you’ll be able to get faster results in firming your inner thigh.
Ideal tips for beginners in low pulley adductors
We advise you not to apply a lot of weight, since if you exceed the limit of your leg, you will have to mobilize the rest of the body to achieve the result and you will reduce the effectiveness. Throughout the movement, the trunk must remain almost immobile.
Also do not make sudden movements. The problem is that if you suddenly pull on the pulley, you can injure yourself.
The leg you work on must remain extended throughout the entire route., because if you flex the knee, you will not be demanding the effort of the adductors during the pulley pull. Remember to keep your back straight and not move the rest of your body to help pull the load.
Get a comprehensive workout
You can add additional movements that complement the adductors on the low pulley. In this way, you take care of your complete bodybuilding and make the routine more dynamic. For example, you can try squats and deadlifts.
In order for you to be most effective in executing this routine it is essential that you have a core strong, which provides you with greater stability and allows you a better posture. Do not forget to warm up before starting the activity; you can practice small jumps on the axis where you are standing and some short lateral displacements so that you warm up the lower limbs.
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