The adductor machine
This adductor machine is a machine that isolates the strain of a muscle movement onto the inner thighs or adductor muscles. The adductors can be very difficult to isolate, and most leg exercises will be compound leg muscle exercises, with varying degrees of benefit to the adductors.
To really benefit and tone the muscles of the upper thigh, you need a way to isolate and specifically strain these muscles, and the adductor machine is a very effective way to do this.
Many weight trainers will be very concerned with achieving tight and toned upper thighs, and for this reason the adductor machine is always a very popular station, and a must for any comprehensive gym.
The exercise on the adductor machine is not technically difficult, and can be performed correctly by even novice users. The adductor machine has a range of possible weights that makes it easy enough for beginners, and challenging enough for the most serious of body builders.
The adductor machine is designed for professional usage, and is composed of heavy gauge steel, and quality mechanisms. It will perform well in a professional gym, offering years of maintenance free, reliable and effective service
Muscles worked by the adductor machine
The adductor machine is a machine that isolates the strain of an exercise onto the adductor muscles of the upper things. In this exercise, the abdominals and lower back muscles act as stabilizers, and will also benefit.
Stereotypically popular with women trainers concerned with shapely and tight upper thighs, the adductor machine is also widely used by serious body builders, who strive to build the size and shape of their inner thighs.
Building the strength of the inner thighs with the use of the adductor machine will also help power trainers perform with more weight on other compound exercises, such as the leg squat, or deadlift.
The adductor exercise is truly beneficial for all weight trainers at a professional gym.
Dimensions and appearance of the leg adductor machine
The leg adductor machine is composed of heavy gauge steel tubing in white, with a thick black padded seat and back support. The exercise is performed with two laterally moving bars located in front of the seated user. Each bar has a padded knee rest position, and the user will place the inside of the knees against the outside of the knee rests, as they power the movable bars towards the middle. There are steel foot pegs for resting the feet on the movable bars during the exercise
The weight stack is located to the right of the seated user, and the weight is adjustable through the use of a movable steel pinning system.
All cables and pulleys are hidden safely from view. This machine is designed with the strength and durability required by a professional gym in mind.
The dimensions of the machine are 110 cm x 120 cm x 170 cm, and the weight of the unit is 80 kg.
How to use the adductor machine
Firstly, select the quantity of weight to be lifted by moving the steel pin into the correct weight slot below the desired weight plate.
Seat yourself comfortably on the bench, with your back pressed against the back of the slightly reclined back bench. Place you feet on the outside of each movable metal leg bar, and secure the inside of your knees against the outsides of the knee pads. Grip the hand bars for support, and with a concerted clench of the inner thigh, power the leg bars towards the center, until your knees are nearly touching in front of your body. You should exhale as you bring your legs together.
Inhale as you smoothly and slowly open your thighs, and extend the range of motion as far as is comfortable. Do not let the weight plates rest on the supports at the end of the range of motion, as this will reduce the effectiveness of the exercise. Keep the strain on the inner thighs, and immediately begin another repetition.
You should not bend forward as you complete this exercise. A good way to ensure that you maintain correct form as you perform the exercise, is to make a concentrated effort to tighten both your abs and lower back, and keep your back relaxed, but firmly against the reclined back pad.
You never swing or bounce the weight, as this also reduces the effectiveness of the exercise. If you notice that you are swinging the weight, make an effort to slow the motion down, until it is under control again. Keeping the motion slow will increase the benefit on the targeted muscles.
If you notice that you need to raise your lower back or hips to perform the exercise as you tire, you should consider reducing the amount of weight. Less weight used on an exercise executed with good form, will always result in greater muscle development than more weight and incorrect form.
Incorrect form can lead to injury
The adductor machine is very safe, and can be used safely without the need for a spotter or other assistant.
You should always endeavor to warm up completely before trying to move heavy weights. You should stretch thoroughly, and it can be helpful to perform a warm up exercise using the adductor machine, but with a greatly reduced weight.
Approaching this exercise with “cold” muscles, could result in an inner leg strain, or even muscle tear.
Straining the muscle of the inner thigh will be painful, and hamper your mobility, so you should ensure that you reduce the likelihood of any injury by warming up properly.
The adductor exercise is a lateral hip movement, and if you experience any pain in the hip joint, you should not continue with the exercise.
Keeping proper form, with an erect posture and a tightened mid section will both increase the benefits of the exercise, and as well reduce the likelihood of injury.
Variable techniques for the adductor machine
The adductor machine is inner thighs specific, and most of the variability will have more to do with altered weight, than with altered technique.
One common variable technique is to lift the feet off of the feet platforms as you perform the adductor exercise. This will intensify the difficulty of the exercise, and increase the strain on the lower back and abdominals. If you perform this variation, you will likely need to reduce the amount of weight moved, in comparison with the standard adductor technique.
As with any muscle building exercises, if your goal is to build muscle size and strength, you should perform fewer repetitions with more weight, and if your goal is to shape and tone your thighs, then you should perform more repetitions with less weight.
You should choose a quantity of weight that will stress the adductor muscle almost to failure, over the course of the desired number of repetition.
For best results, perform three sets of repetitions.
Why you should consider the adductor machine
The inner thighs are not easy to effectively isolate, and the adductor machine is one of the few machines that does isolate this muscle well.
Building or toning the muscles of the inner thigh will be a common goal for many gym users, and so any comprehensive gym should provide a machine that effectively isolates these muscles.
The adductor machine is easy to use, and can be correctly used by beginner trainers; and the machine can be set with enough weight to make it challenging enough for the most experienced body or power builder.
The adductor machine is designed for professional usage, and offers durability, and many years of low maintenance usage.