Abductor machine
introduction
The hip joint is one of the most flexible joints in the human body and enables movement in all dimensions. Therefore, the training of this muscle group should be made accordingly extensive. The abduction in the hip joint is not done by the muscles in the thigh, but by the gluteal muscles. This exercise is therefore very popular with women. The gluteus muscle also takes on the task of lifting the leg backwards, therefore the gluteus large muscle is the antagonist M. psoas mayorlifting the leg forward. Not to be confused with the hip muscle (M. iliopsaos) that lifts the thigh.
Trained muscles
- middle gluteal muscle (M. gluteus medius)
- gluteus small muscle (M. gluteus minimus)
The abductor machine is therefore also suitable for Buttock training.
Figure musculature
- Thigh tie tensioner
Tensor fasciae latae muscle - External thigh muscle
Vastus lateralis muscle - Short head of the biceps muscle
Biceps femoris muscle - Long head of the biceps muscle
Biceps femoris muscle
Description Abductor machine
As with the adductor machine, the athlete sits on the device. However, the weight of the device does not press outwards as with the adductor, but inwards. The athlete must try to push the thighs outwards. Since the athlete sits on a piece of equipment, the movement is easy and there is no risk to the joints or the spine. The yielding (eccentric) The phase of movement in which the thighs are brought together should be carried out as slowly as possible.
Modifications
Similar to the adductor machine, modification of the abductor training is only possible to a very limited extent.
If no device is available, the adductors can be specifically trained using expanders.
