If the adductors were not important in our mobility, no one would worry about training them. Instead, personal trainers Esther and Gema Pineda, known as PIN twins, propose this week four exercises that help have this body area flexible.
These muscles play a key role in the movement and stability of the legs and pelvis. Some benefits of having trained adductors include:
– Better stability and leg control: The adductors help to maintain stability when we walk, we run, jump …
– Injury prevention: They help reduce the risk of hip lesions, knees and groin. Weak or unbalanced muscles in this area can be responsible for common injuries such as muscle tears or bothering in groin, especially in sports that imply rapid movements or direction changes.
– Better sports performance: In sports such as football, basketball or tennis, adductors play an important role in acceleration, deceleration and management changes. Strong adductors can improve performance by allowing faster and more controlled movements.
– Greater flexibility and movement range: It can also improve flexibility and hip movement range, which can be beneficial for activities such as yoga, pilates and dance.
This training consists of four series of 20 repetitions each exercise and there are four exercises. You will not need material. Go for it!
Exercise 1. Iron with crossing and rebound
Iron with crossing and rebounds.
In an iron position, supporting the hands and tips of the feet, wears the left leg stretched above the right and performs 20 rebounds. In the next series it changes legs.
Exercise 2. Quadruped with diagonal crosses and rebounds
In a quadruped position, supporting forearms, knees and tip of the feet, we stretch the right leg and take it to the diagonal, supporting the tip of the foot, and we made 20 rebounds. In the next series we change legs.
EXERCISE 3. SUMO ELEVATION TALLS
In the Sumo Sordinate position, ensuring that our legs draw an angle of 90º, we raise heels and stretch our legs again to make the sequence again that we must perform 20 times.
Exercise 4. Cosaca
The Costaca squat works the buttocks, hamstrings and adductors, for which we separate the legs from a width much greater than the shoulders
Remember that you can follow all the training routines of the PIN twins in ABC well -being.
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