Leg joiner for the inner thighs

Leg joiner for the inner thighs

FitNavigator. ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .

Sitting legs in the simulator is a popular exercise for the lower body.

It is often included in a comprehensive lower body workout program, along with basic exercises. Information allows you to isolate the muscles of the inner thigh.

Muscle development

What particular muscles receive the load during the reduction of legs on the simulator? First of all, the exercise involves the muscles of the inner thigh, as mentioned above. More specifically, these are thin and adductor muscles. Additionally included in the work press, extensor muscles of the spine and lower back.

Leg joiner for the inner thighs
Involved muscles: 1 - comb; 2,3,4 - short, long, large adductors.

The reduction of the legs while sitting in the simulator does not apply to the basic movements. For this reason, it must be combined with other exercises to develop the muscles of the thighs and buttocks. This will allow you to achieve a harmonious and beautiful figure.

You can also alternate it with an exercise such as sitting legs apart.

This approach will make your classes more effective.

Description of exercise

How to perform leg reduction while sitting? To get started, take the correct starting position. To do this, set the necessary weight on the simulator. The recommended test load for women is 10-15 kg. For men - 20-25 kg.

Choose the right weight is not difficult. Set the average load and try to perform one approach. If you can do 10 repetitions and at the same time feel obvious fatigue of the muscles, the chosen burden is suitable for you.

Leg joiner for the inner thighs
Performing the exercise.

Before doing the exercise, make sure that your body weight is on the ischial bones.

Spread your chest, place your legs behind special soft stops and spread them as wide as possible. Hands hold the handles. Now you can start the main part of the exercise.

  1. As you inhale, tighten your abs and bring your legs together. Linger briefly in the maximum voltage position.

  2. Slowly return to the starting position and exhale.

Exercise is suitable for any level of physical fitness. Focusing on your senses, do 10 to 15 repetitions. Rest for 30 seconds. At this time, it is advisable to stand up and stretch your legs a little.

Repeat the mix for another 1-2 sets.

Useful Tips

In order for your training to give the best results, read the following recommendations.

  • Before doing the exercise, stretch your hip joints and pull the inguinal ligaments. This will allow the muscles to better absorb the load, and also increase the amplitude of movements.
  • Some trainers advise changing the position of the back during the reduction of legs, as this allows you to work out different parts of the muscles.

    Do the first half of the repetitions, tilting your back back, and then lean forward with a straight body.

  • You can also change the position of the socks. By directing them in or out, you can shift the load toward the front or back of the thigh.
  • Be sure to keep your back level. In no case do not hunch your back in the last repetitions! If you have no strength left, reduce the exercise or help yourself overcome the resistance with your hands.

  • Work slowly and avoid sudden movements. Try not to use the force of inertia.
  • The hitch plays an important role. Your muscles will be elastic enough only if you do not miss the stretch. In addition to increasing the effectiveness of the exercise, stretching helps to remove lactic acid from the muscles, thereby relieving the pain that usually occurs the day after a workout.

Leg joiner for the inner thighs
Preliminary stretching and warming up of the hip joints will increase the amplitude of movement.

Do not forget that, like other strength exercises, mixing and raising legs while sitting does not contribute to weight loss. Their goal is to strengthen muscles. If you want to reduce the volume of your hips, supplement cardio workout exercises. An elliptical and exercise bike is best.

Exercise 3-4 times a week, choosing programs with moderately high intensity. Ideally, aerobic exercise should be done immediately after strength training.

Thus, the reduction and dilution of the legs performed in the simulator are complementary exercises that allow you to work out the muscles of the hips. Performing them regularly will make the figure beautiful and legs strong.

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Leg joiner for the inner thighs

FitNavigator. ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .

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