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Find out here everything about Hip abductions machine.
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In this article we are going to show you how to make Hip abductions machine:
Summarized explanation
Sit on the hip abductions machine. First, separate leg to their limit and then join them again to the starting position
Step by step
1-Sit on the abductions machine
2-Place spine close to back and feet on the feet plate
3-Hold handles of the machine
4-Lean external part of thighs on the cushions or padding
5-This is the starting position
6-Separate legs to your joint limit
7-Join legs in a controlled manner
| Must Keep external sides of thighs in contact with the padding of the machine at all times |
Don´t Let knees make contact |
Tips Separate legs to the limit of your flexibility |
Extended Explanation
Sit on the abduction machine, with spine close to back and feet on the plate. Hold handles of the machine and lean the external sides of thighs on the padding. This is the starting position. Start movement separating legs to your joint limit and then meet legs in a controlled manner to the starting p
Basic Muscles Explanation
Separating or extending leg to the sides is called abduction The abductor muscles that work in this exercise are located at the sides of the hips, or outer thighs. On the other hand, the gluteus maximus acts as a helper. This is a big and meaty muscle that is located in the posterior zone of the hip
Muscles & Joint Actions
In the hip abductions the leg separate from the body sideways, either flexed or extended. The gluteus maximus increases in importance when the abduction is at its major opening or limit, so it is recommended to hold the position for a second at the end of the movement to tone the glutes.
Sport Uses
The lateral lift or separation of the legs is practiced by many athletes to increase mobility of the hip joint. Opening and closing legs is a common movement in sports that imply kicking as in football, rugby and other disciplines like ballet or taekwondo, where the lateral elevations are the basics of said sports.
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