Exercise the inner thigh muscles: sit with your legs clamped.
Generally, gyms have special adductor thigh muscles, and you can exercise according to its fixed route and method.
Action essentials:
1. Sit on the thigh adductor training machine and pedal. Adjust the position of the thigh baffle so that it is close to the knee on the inner thigh. If you use an instrument with a weight release device, please use this function to gradually increase the weight of the inner thigh. Hold the handles on both sides of the seat with both hands, and lean back on the back of the chair to keep your body stable.
2. Clamp your legs inward hard until they touch each other. In order to prevent the legs from rebounding after contact, this action should not be explosive, and the force should be relatively gentle. It takes about 2 ~ 3 seconds to complete an action.
3. After the legs are clamped, keep them for 2 seconds, and then the legs naturally abduct under the pull of weight. This process should be carried out slowly under full control, otherwise the risk of adductor injury will increase obviously.
4. Don't stop after the abduction of the legs is opened, and immediately start to put your legs together to do the next action.
Precautions:
1. First do the lighter 1 ~ 2 groups to warm up and let the body gradually enter the state of full exercise. You can increase the weight of exercises in a few months, so that you can make steady progress in strength and flexibility under the premise of safety.
2. The main attention is the speed, rhythm and thinking of the action.
3. Leg clamping and hip abduction in sitting position are relative movements, which can be completed on an all-in-one machine, and can be realized by adjusting the direction of the baffles on both sides. Pay attention to the differences.