Sports-And-Fitness

Adduction with the expander

introduction

A contraction of the adductors causes the splayed leg to be drawn towards the body. These muscles, located on the inside of the thigh, are neglected in practice, especially by male exercisers. The hip joint enables movements in all dimensions, so the training of the thigh muscles should also be geared towards all directions of movement. The countermovement to adduction is called abduction, and it uses the middle and small gluteal muscles.

Since the thigh muscles are characterized by large and strong muscles, the use of an expander is only partially a substitute for training on equipment in the gym.

For the targeted muscle building in bodybuilding, the training of the leg muscles with the expander should only be used as a supplement.

Muscles that are used in the biceps curl

Big Thigh Beater (M.. adductor magnus)
short thigh tightener (M.. adductor brevis)
long thigh tightener (M.. adductor longus)
Comb muscle (M.. pectineus)
Slender muscle (M. gracilis)

Figure musculature

Tailor muscle
Sartorius muscle
Inner thigh muscle
Vastus medialis muscle
Lean muscle
Gracilis muscle

Motion description

The expander is tied into a loop. One end is fixed near the floor and the other is tied around the ankle. In the starting position, the leg is stretched to the side next to the body. The expander is already in the initial position in a pre-stretched state. In order not to lose balance when training with higher weights, the arms can take on a fixing function. In the execution of the movement, the feet are brought together and brought back into the starting position. The expander should remain in a stretched state during the entire movement.The training of the left and right leg muscles must be performed alternately. The strength of the resistance depends on the training goal and the physical condition.

application areas

Health sport
The number of repetitions for this goal is in the range of 15 to 20 repetitions, with medium intensity.

fitness
In fitness, between 12 and 15 repetitions with medium to high intensity are chosen. The breaks in the fitness area are between 30 seconds and 1 minute and thus enable many different exercises to be integrated into the training plan. In addition to maintaining health, fitness training is about targeted muscle building.
For more information, see Fitness.

Bodybuilding (muscle building)
In order to set the targeted stimuli for muscle building, you have to train with increased intensities in the range of 8 repetitions. After the repetition, the muscles must be so stressed that no further repetitions are possible. The length of the break is at least 2 minutes between sets due to the increased stress. There should be between 4 and 6 sets per exercise.