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The importance of training abductors and adductors

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The importance of training abductors and adductors
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Your goal is to narrow your buttocks and legs? If you want to show off firm and well-contoured legs, making your limbs fit and your best support in any physical activity you undertake, discover the importance of abductors and adductors at the time of training, now.

What is the function of abductors and adductors?

They are two complementary and opposing muscle sets on which there is some confusion due to the similarity in their denomination. The abductors of the hip are located on the outer face of the thigh and are eminently the buttocks (major, middle and minor) and the pyramidal muscle, while the adductors are those located on the inner face, among others: major, medium and short adductors and also the pectineo muscle.

The 2 groups intervene directly in the movement of the legs, so it is essential to train abductors and adductors to always and at all times maintain good posture and precise anatomical balance. The abductors assist in spreading the legs. They pull on our thighs, to give an example, when doing a lateral elevation. The adductors, for their part, do just the opposite, that is, they let us join our legs together or cross them at a given moment. The perfect combination and coordination between the two sets is essential. It depends, in part, on them to dissuade us from standing up, until we carry out a running test with each and every one of the guarantees.

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Why is it essential to work abductors and adductors?

When we think about working on the lower body muscles, quadriceps, hamstrings or twins, they get stardom and focus all our attention, but we should not forget that there are other sets, equally essential, especially if your goal is to gain strength and power in the legs. By training the abductors and adductors you will achieve:

Increased stability and range of motion in the lower extremities

Working the abduction (face out) and adduction (face in) movements will make these muscle sets your best allies when it comes to achieving greater stability throughout your body. Firm and well-developed abductors and adductors help to stabilize the pelvis, while still influencing good spinal posture. In addition to this, they are indispensable for movements such as external rotations (of legs, hips or knees) with greater amplitude and greater safety when preventing injuries.

Flabbiness under control

The inner thighs are one of the areas with the greatest tendency to flaccidity. In this sense, concrete exercises to train abductors and adductors, especially those focused on adductors, are a guarantee of strong, toned legs without any unsightly drooping.

Better results in general leg training

Absolutely every muscle in the lower extremities is involved in making our locomotor system work perfectly. The connection between muscles, tendons and joints is total, so, including in the training exercises for abductors and adductors will have an impact on a greater performance of the major muscles considered more”important”, such as the quadriceps, optimizing the results of each of the sessions both aerobic and strength training.

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More power and flexibility

It is one of the great benefits of training abductors and adductors. Elevations, rotations, stretches, contractions with resistance? are concrete exercises that contribute to its development and that, in just a few months of training, will show noticeable results. More power, to give you an example, in each and every stride when running or more flexibility when descending and ascending by squatting… are just 2 situations that prove that working the abductor and adductor muscles always and always improves results.

Whether you practice fitness in the gym, such as if your objective is to prosper in another sport activity that requires a good development of the muscles of the lower body: cycling, running, football, athletics… Remember that it is essential not to leave abductors and adductors out of your workouts.



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