Training your abductors is a important part of growing and sculpting your legs. Whether you are a gym rat or developing your first training plan, the exercises below will help you meet your fitness goals.
lever seated hip abduction
1. Start by adjusting the seat of the leverage machine to a height that allows your feet to rest comfortably on the footrests.
2. Sit down on the machine and place your legs on the inside of the pads. Your knees should be slightly bent and your feet should be flat on the footrests.
3. Grasp the handles on either side of the machine for stability. Make sure your back is flat against the backrest and your shoulders are relaxed.
4. Push against the pads with your legs to move them apart. This is the starting position.
5. Slowly bring your legs back together, resisting the weight as you do so. This should be done in a controlled manner to ensure you're engaging your abductor muscles.
6. Repeat this movement for the desired number of repetitions.
7. Remember to breathe in as you bring your legs together and breathe out as you push them apart.
8. Ensure that your movements are slow and controlled, focusing on the muscle contraction and not on the weights.
9. Avoid using your upper body or leaning forward to help lift the weight. Your abductors should be doing all the work.
10. After completing your set, carefully remove your legs from the pads and stand up from the machine.
Remember, it's important to use a weight that's challenging but still allows you to perform the exercise with proper form.
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