It is performed on a machine without serious difficulty and is suitable for beginners. The movement of closing the thighs from the buttocks is possible due to the contraction of three muscles located in the upper inner thighs. These are Adductor, Pectineus and Gracialis.
The most important of the three muscles that does most of the work of bringing the legs together is the Adductor. This muscle consists of three muscle heads, which are arranged from top to bottom along the femur in length, can be popularly divided into upper (Adductor Magnus), middle (Adductor Brevis) and lower (Adductor Longus) of the Adductor.
The pectineus and Gracialis are muscles that help to close, ie. synergists. There are no significant stabilizing muscles in this seated movement.
Variants according to the involvement of different muscles
Option with fixed ankles without rotation in the knees
The steps are parallel throughout the movement. In this variant, the muscles gradually transfer the load, participating in the whole movement with a different percentage of force, and the muscular heads of the Adductor have an even load. I recommend it to beginners.
Option with fixed ankles with rotation in the knees
The position of the heels remains the same throughout the movement, but due to the specific fixation of the foot there is a rotation in the knee joints. In this variant, the easiest focus is on the individual muscles or the individual muscle heads in beginners and intermediate.
- With the heel inward at the inner end point and slightly separated knees – emphasis on ( Adductor Brevis and Adductor Longus)
- With heels out at the end of the inner point and slightly parted ankles – emphasis on ( Adductor Brevis, Adducctor Magnus, Pectineus)
Option with dynamic rotation in the knees and ankles
It starts with parallel steps and gradually with the opening of the thighs the heels change their position. This option aims to change the proportionality of the involvement of different muscles. I recommend it to advanced.
- With the heel inwards at the end point and slightly separated knees – emphasis on (Gracialis, Adductor Magnus, Adductor Brevis)
- With heel outwards at end internal point and slightly separated ankles – emphasis on ( Adductor Brevis, Pectineus)
Options according to the size of the amplitude of the movement
- Full amplitude option – n recommended option for beginners
- Option with short movement in the final external position – suitable for shaping and increasing the endurance of the thigh and buttocks ( Adductor Longus, Gracialis)
- Option with short movement in internal position – suitable for shaping and increasing the endurance of the thigh and buttocks ( Adductor Magnus)
- Sit on the thigh closing machine ( adductor machine ) leaning firmly on the seat.
- Check that your pelvis rests on the base of the seat, if you choose the step (if any) so that the angle between the femur and the spine is as close as possible to a right angle.
- Adjust the steps to the desired position.
- Close your thighs at a moderate speed and hold for half a second.
- Dissolve the thighs in the starting position, unless you want to use an incomplete amplitude.
Exercise is safe for people with healthy knees and ankles. I suggest to people with problems in these areas to choose the static technique of performance and the use of small weights. The same goes for those who have problems in the hip joints.
It is advisable to include this exercise in your thigh program, whether it is for shape or mass. You can run it periodically or leave it in two to three series.
