Exercise machines for the inner thigh. Which exercise machine to use for the muscles of the inner thigh?
The inner thighs are one of the most common problem areas. It is worth noting that not only plump girls, but also slender girls have deficiencies in this part of the body. In order to tighten inner part hips, you will need special machines or exercises. We will tell you more about them in the article.
The essence of the problem
The fact is that the skin in this place is thinner and less elastic, and the inner thighs are the place where fat accumulates the most. Accordingly, these are flabby places that can resemble jellied meat and even shake when walking.
Thin women have the opposite problem. As mentioned above, the inner thigh is where fat is stored. If a person has little fat, then a gap forms between the legs. The thinner the woman, the larger the gap.
It is worth noting that men body fat there is much less on the legs, fat mainly accumulates on the stomach. So they are less likely to suffer from fat inner surface hips.
The muscles of the inner thighs are adductor muscles. This muscle group includes the gracilis, adductor longus, adductor magnus, adductor brevis, and pectineus muscles. The main function of this muscle group is to change the position of the hip. In other words, with the help of these muscles we bring our legs together and spread them apart.
How to tighten and pump up the inner thighs
Most of the people who want to change this part of the body want to lose weight and get rid of a lot of fat accumulated in this part of the body. Exercises that should help remove excess fat from this area and pump up the thigh muscles are focused on moving and spreading the legs, carried out with a certain effort.
However, it is worth considering that losing weight in one specific area of the body is almost impossible. So if you want to remove excess fat from this area, you need to lose weight overall. Exercises alone are not enough, you need to reconsider yours. Most diets provide for complete exclusion or severe restriction of fatty, sweet and starchy foods.
Such restrictions can affect not only weight, but also have a beneficial effect on the condition of the skin, namely, promote.
In addition to diet and exercise, cosmetic procedures can help tighten this area, as well as those that help remove excess liquid and make the skin more elastic. However, these procedures are auxiliary and are practically useless without diet and exercise.
What simulators are suitable for these purposes?
- To perform the exercises, you can use equipment such as gymnastic ball.
- Dumbbells.
- Special exercise equipment, some models of which can only be installed in the gym.
Among the simulators, a simulator that has special doors, which, in turn, have special protrusions for positioning the legs and are connected to a load, can help in putting this part of the body in order. When the sashes are brought together, the load rises, and when they are moved apart, it lowers. The load placed on the muscles of the inner thigh can be adjusted. By decreasing or increasing the load being lifted.
Special ones used to strengthen muscles inside hips are equipment that has two metal loops, which are covered with soft and durable material. Thanks to the spring mechanism located at the junction of the hinges, they are located at an angle of ninety degrees relative to each other.
When pressure is applied to the hinges, the angle decreases; after the pressure is removed, they return back.
A gymnastic ball is simply a rubber ball filled with air.
It is worth noting that in addition to special exercise machines designed to work the muscles of the inner thighs, this area can be affected by cardio equipment such as a bicycle, a stepper, and a bicycle, which promote the loss of fat deposits and generally tidy up the leg muscles.
Purchasing exercise equipment
You can purchase exercise equipment and sports equipment in a special store, where sellers will explain all the features of the product offered, as well as through an online store, where, in addition to photographs, detailed information is provided technical specifications offered product.
How to choose the right one
When purchasing simulators, it is necessary to take into account its cost, maximum and minimum load the impact it has on muscles and other body systems and its types (the fact is that not everyone benefits from strength training), as well as its weight and size.
What is the price
The cost of the simulator depends on its size, the load it exerts, functions and manufacturer.
Popular manufacturers
The most popular manufacturers of exercise equipment and sports equipment are CYBEX companies, and many others.
General principles of training for slender legs
Before you start doing the exercises, you need to warm up your muscles by doing a warm-up. After finishing the class, you should either do stretching exercises again, or do light exercises, for example, walking or spinning for five minutes. You can’t sit down and rest right away.
What exercises can help?
Exercises that will help tidy up the inner thighs are aimed at moving the legs with force, as well as stretching and loading them. This is the abduction and extension of the legs, performed with the use of special equipment and exercise machines, as well as without them, squats with and without a load, etc.
Exercise technique
You can tighten and pump up the muscles of the inner thigh at home, doing exercises for which you only need the desire to do them. It is worth noting that before performing exercises, for greater effectiveness, the muscles need to be warmed up, that is, warmed up. This can be done with stretching exercises.
Leg Raise
It is necessary to perform ten to twenty leg lifts. The most popular exercise, which does not require the use of special equipment, is lifting the legs from a side lying position.
It is necessary to take the starting position so as not to change the position of the body during the exercise, you can support it with your hand bent at the elbow.
Then also carefully return it to its previous position. You can perform from fifteen to twenty lifts, after which you turn over to the other side and work the other leg.
In addition to lifting one leg, simultaneously lift both legs, tightly together, to a small height.
Exercise “scissors”
Thirty crosses must be performed. Another exercise that can be performed to reduce the volume of fat deposits in the area of the inner thigh, as well as to strengthen the muscles, is scissors.
You need to lie on the floor, raise your legs so that the angle between your raised legs and your torso is just over ninety degrees.
In this case, the distance between crossed legs should be at least twenty centimeters.
Squats are performed in sets, increasing the number of squats every week. Squats can also help get rid of excess fat on the inside of the thigh.
However, to work this particular muscle group, you need to do this exercise in a certain way.
You need to stand with your legs spread as wide as possible. In this case, the socks should not look straight, but to the sides.
When squatting, it is necessary that when bending your legs, an angle of ninety degrees is formed, and your thighs are parallel to the floor.
The inner thigh is a problem area for many women, and not only those who have excess weight, but also those who are actively involved in fitness. Of course, these two categories have different problems, and in any case you need to know how to pump up your legs from the inside.
In the first case, when a girl is overweight, a deposit is deposited on her inner thigh. a large number of fat, which doesn’t look very good, but on top of that it also rubs through the jeans.
In the second case, when a girl is engaged in building up the muscles of her hips, the inner part of the thigh is lagging behind, and the thigh becomes not rounded on both sides, but aesthetically unattractively curved. Today we will tell you how to pump up your inner thighs.
Anatomy of the inner thigh
It is very important to see the anatomy of the hips to learn how to pump up gracilis muscle hips and adductor. It is this muscle that is usually less toned in girls, which is why it doesn’t look aesthetically pleasing.
The inner thigh consists of:
- Sartorial muscle
- Iliopsoas muscle
- Pectineus muscle
- Gracilis muscle
The main function of these muscles is adduction of the leg, which means that all exercises will also be based on this.
These muscles are located just above the quadriceps femoris muscle on the inside of the leg under the groin.
How to pump up your inner thighs at home?
In this article you will learn how to quickly pump up your inner thighs in the gym. A variety of exercises performed with an expander, in simulators and with your own weight will be presented here.
Exercise No. 1. Exercises for the sartorius muscle with an expander are very convenient to perform at home. You can perform it with two types of expanders: a regular elastic band or a simulator.
In the first case, the elastic band must be hooked onto something, and its second end must be secured to the leg. Stand up straight, hold onto the support with your hand. Move your leg as far as possible to the side and return to the starting position. Perform 2 sets of 20 repetitions.
In the second case, a special exercise machine for the inner thigh is purchased, which is placed between the legs and compressed. Lie on the floor, bend your knees, and place the exercise machine between your knees. Squeeze the handles of the exercise machine as much as possible. Do 2 sets of 20 reps.
Exercise No. 2. The second exercise is performed in the gym in a special simulator. Sit down in the simulator, put your legs on the bindings and bring them together. This exercise convenient because it is possible to increase the load. Do 2 sets of 15-20 repetitions.
Exercise No. 3. Next exercise can be done both at home and in the gym. It is the ideal answer to the question - how to pump up Thin legs and buttocks at home for a girl. You can do it with your own weight or with a kettlebell. Take the weight in your hands, place your legs very wide, and spread your toes to the sides. Squat until parallel to the floor. Perform 3 sets of 10 repetitions.
Exercise No. 4. This exercise is similar to the exercise with an expander, only it is performed in a block simulator, which allows you to adjust the weight. You put a special cuff on your leg and hook the block carabiner to it. Hold the support with your hand and move your leg to the side. Perform 3 sets of 10-15 repetitions, increasing the load with each approach.
Exercise No. 5. The last exercise in our complex is lying leg raises. It is very simple and convenient for home training. Lie on the floor, lift your legs up and spread them to the sides to the maximum. Do 2 sets of 20-25 repetitions.
How to pump up your inner thighs at home - video:
This question is very difficult as each case will be different. It all depends on how often you train and how well you recover. If you have learned how to pump up the inner leg muscles at home following the example of some fitness model, this does not mean at all that you will get exactly the same result in the same time frame.
But we can assure you that with regular training and proper nutrition, you will notice clear changes in the constitution of your legs within 3-4 weeks. Follow some rules for quick results:
- Train to the best of your ability - start with 1-2 workouts per week, but don't do exercises every day;
- Eat right to reduce the amount subcutaneous fat or to retain his interest;
- Eat enough protein (approximately 1-1.5 grams per 1 kg of your weight, so that your muscles are properly restored and strengthened;
- Sleep for at least 8-10 hours so that your body recovers completely - not only your well-being, but also your beauty depends on this!
Discussion: 10 comments
I generally scream a lot from these exercises. I did them like everyone else and there was no point. If you want to know how to pump up your inner thighs and not suffer from crap, then do two exercises - barbell squats (alternate regular exercise with sumo style) and deadlifts. Everything else is as a background, any waves, groans, sighs, etc.
Exercise #5 is cool, but I do it in a crossover. I take the handles from the upper blocks, replace them with loops and do it. I don’t use a trainer for the inner thigh, it’s uncomfortable and kind of ridiculous.
It's a pity for the house not quite suitable exercises. I don’t buy exercise equipment for the inner thighs at home; they are expensive and negative reviews a bit much. Only 3 and 5 suit me, but I only use them to improve my relief. Isn't strength training with heavy weights needed to increase muscle size?
But statics helped me. Here's how to do the 3rd squat exercise, just sit as hard as you can. I started with two minutes, my legs were shaking terribly. Now I do 4 approaches for 3-4 minutes and my legs look completely different. Go for it
The article is excellent, but their smiling faces are annoying. Have you ever worked in a gym? It's better not to look at the face at all. Even leg abductions in the machine on the last reps make the muscles burn like fire.
I would never have thought that everything was so simple. I can't even believe it. I’ll try to do these exercises, but even regular squats without weight, 50 times per set, didn’t make the inner thighs any better.
Good exercise, good article, but if you are looking for a way to build up your inner thighs, then you can’t do without powerful basic exercises. Swings and other “adducting” movements will perfectly remove fat on the inside of the thigh, but they are unlikely to allow you to increase mass.
The guide is ok, but not complete. It is said how to quickly pump up the inner thigh at home, but the exercises given are mainly for the gym. Nothing is said about hormones, but in vain. Without strength exercises what kind of weight gain can there be? You won't even be able to lose weight properly. And as an alternative to alternating between strength training The exercises are completely justified and will load the target muscle.
How can a girl pump up her inner thighs at home if she doesn’t have any sports equipment? All you need is a jump rope and a great desire. Maybe there are some cool exercises with your body weight, for example, like the fifth point?
I'll give you a little advice about exercises with an expander or exercise machine. Instead of dynamics, use statics instead. The tension is wild, the muscles are burning, in a couple of months the legs have significantly increased in volume, despite the fact that there is less fat. This is a cool indicator of progress.
Slender, toned legs- the dream and envy of women, an object of admiration and attractiveness for men. But it takes a lot of work to win over a young man with just a hip swing. Everything is becoming clearer with the muscles of the thighs - they at least tense up during ordinary everyday activities: walking, squatting on a chair, running.
The inner surface, like the one, is quite “lazy” and you need to try really hard to make it work. It is only used during lateral swings and turning the hip toe outward.
It so happened by the evolution of the body that all the extra calories per day stick more readily to the lower part of the body. To have slim legs, it is not enough to just eat right. If it is not possible to visit the gym, the most mandatory effective exercises for the inner thigh at home, presented below.
The inner surface requires closer attention: combination of cardio and power loads . Cardio directs our body's strength to burn fat. A set of strength training exercises tone the thin skin of the inner thigh and help remove fat.
When performing exercises to lose weight on the inner thigh, you can use dumbbells, weights, fitball, expander or gymnastic tape.
Warm-up
High-quality body warm-up - the basis productive workout. It's a great idea to start warming up with light cardio loads - running in place, jumping rope, jumping. Do not neglect thoroughly warming up the joints. Rotation of the toes, knees, and pelvis are mandatory points for development. Warm-up should last at least 5-7 minutes.
Top 7 exercises
After you have warmed up thoroughly, you can proceed directly to training. Present to your attention best exercises for the inner thigh. Perform 3-4 exercises in one workout. The number of required approaches and repetitions is indicated for each option separately.
1. Leg extensions while lying down
The load in this exercise on the area we need, the adductor muscles of the thigh, is perfectly involved in this Bottom part press. Great . Difficulty - medium, can be complicated with weights if necessary. Good for stretching. Has a beneficial effect on reproductive system, forming a rush of blood to the groin area.
Technique:
- Initial position– lie on the mat on your back, arms are located near the body, legs are extended and raised up 90 degrees relative to the floor;
- Inhaling deeply, slowly spread your legs to the sides to the point that is most comfortable for you, hold for a few seconds;
- As you exhale, slowly return to the starting point.
Watch the video for more details:
Breeding should begin from 15-20 times in 2-3 approaches, gradually increasing the load.
At the end of doing the breeding, it won’t be amiss hold in the spread-legs position for 20-30 seconds, and then spring the muscles a little.
Carefully! The main thing in breeding is accuracy and unhurriedness; actions with excessive zeal can lead to sprain of the ligament.2. Plie squat
- Starting position – feet wider than shoulder width, toes pointing to the sides, back straight, arched in the lower back, gaze directed straight ahead;
- As you inhale, slowly lower yourself down until it is parallel to the floor. We freeze for a few seconds;
- As you exhale, we slowly return to the starting position.
Note! This squat will become multifunctional and effective if you rise on your toes at the lowest point. The effort to maintain coordination increases, and the calves are also perfectly loaded.
3. “Bow and arrow” - side lunges
An exercise that perfectly stretches the ligaments and affects the inner thighs. Not difficult, made more difficult by holding dumbbells in your hand. It acts not only on the area we need, but...
- Feet wider than shoulder width, back straight, abs tense, hands on your belt or in front of you, look forward;
- Inhaling, we land in a squat on the right leg, bringing the knee to 90 degrees, left leg straight, foot pressed firmly to the floor. Let's pause for a second;
- We return to the starting position and lunge in the other direction.
Lunges should be used 12-15 times in each direction for 2-3 approaches.
Important! Warm up the pelvic ligaments well before lunges. Otherwise, stretching (and in the worst case, even tearing) of the ligaments is possible.4. Pinching the ball
Static an exercise based on muscle contraction and retention in this state. In addition to the area we need, the muscles of the buttocks are tensed. The difficulty is low, aimed at concentration and endurance. Good, inferior in efficiency.
Technique:
- Starting position - lying on your back, knees bent, feet pressed firmly to the floor. Place a ball (from a small rubber to a medium-sized fitball) between your legs in the area of your knees;
- As you inhale, squeeze the ball with force and hold in this state for a couple of seconds;
- As you exhale, relax your legs, but the ball should not fall.
You need to repeat such actions 10-15 times in 3-4 approaches.
Note! Clutching the ball can also be performed while sitting on a chair, sofa, armchair. The execution rules are the same. Only when performing while sitting do you need to monitor the arch of your back - straight with your lower back tucked inward.5. Swing your legs while lying on your side
There are several types of swings. Below we will look at 3 types. Each is unique in the amplitude of its action, the strength of its complexity. All of them perfectly work the inner thigh, while connecting the buttocks, outer and back of the thighs. They help.
Option one
Technique:
- Starting position – lying on your side, fixation on your elbows or on your side, legs straight, one placed on top of the other;
- As you inhale, raise your upper leg as high as possible and hold the pose for a few seconds;
- As you exhale, return to the starting position. After implementation a certain amount once on one leg, turn over to the other side and perform the swings in the same way.
Option two
Technique:
- Starting position – lie on your side, fixation on the forearm, lower leg straightened along the body, upper leg bent at the knee and lying on the lower one;
- As you inhale, push your knee out bent leg forward;
- As you exhale, return to the starting position. At the end of the execution on one leg, we turn over and do it on the other.
Option three
Technique:
- Starting position - lie on your side, lower leg straight, bend the upper leg at the knee and place it in front of the body, its foot pressed firmly to the floor;
- As you inhale, lift your straightened leg off the floor;
- As you exhale, lower your leg to the floor. We repeat this exercise on the other leg.
You can include several variations of swings in your training, or choose one that you like best.
You need to perform 12-15 swings on one side in 3-4 approaches. You can make it more difficult by attaching weights to your legs.
In the first embodiment, you can use a gymnastic tape by attaching it around the feet.
6. Leg swings while standing
To implement these swings, you may need support. A chair, the back of a sofa, an armchair, a door or just a wall will do. You can perform this movement without support. The swing itself can be done in two directions - back and forth or sideways. In the first option, the front and front are also loaded. back surface the bottom of the body, and in the second - the outer surface. The execution rules are the same.
Technique:
- Starting position – sideways to the support, placing your hand on it, back straight;
- As you inhale, move your leg forward/to the side;
- As we exhale we go back.
The actions should be performed rhythmically so that the muscles contract as often as possible, which will result in the result. More difficult exercise can be done using gymnastic tape. It has good resistance, which will add additional resistance to the lower body.
7. Scissors
Actions that tone not only the hips, but also the abs. Difficulty of execution – medium, endurance.
Technique:
- Lying on your back, straight legs extended, arms along the body;
- After inhaling, we raise our legs 45 degrees to the floor and swing our legs, imitating the action of scissors to failure;
- After some time, exhale and lower your legs to the floor.
It is advisable to start performing scissors with one minute in 2-3 approaches, gradually increasing the delay time.
- Doing exercises for internal muscles hips on the floor be sure to use gymnastic mat, a blanket or at least a towel to avoid bruises;
- Don't forget about both the warm-up and the cool-down. Stretching after exercise will reduce muscle pain and help you relax;
- Between workouts for one muscle group there must be break. It is necessary to allow the muscles to rest and recover. It is in this case that you can count on muscle growth;
- You can help “melt” fat with a balanced proper nutrition . Include more water, cottage cheese, fatty fish, chicken, turkey, vegetables and fruits in your diet and not only your figure, but your entire body will thank you;
- Will be a good helper against sagging and cellulite cosmetical tools. Steam your lower body thoroughly, treat the skin with any scrub (store-bought, ground coffee/sugar/salt plus shower gel), rub with a brush or washcloth, wipe dry and apply a warming/cooling store-bought anti-cellulite cream, wrap yourself in film and wrap yourself warmly. If there is no cream, mix cosmetic clay with water and add a couple of drops to the mixture essential oil mint, cinnamon or cloves.
- Don't expect instant results. The first visible changes will appear only after at least a month of regular training and nutrition;
- Get enough sleep, walk more and enjoy life.
Other equally effective workouts for the lower body
And .Carrying out simple rules and actions can change your life beyond recognition. Just take your willpower and do your first workout. Not tomorrow, but today. And then you won’t have to lose weight for the New Year, birthday, summer. You will always be irresistible!
The female body is an amazing creation of nature, but even the most beautiful women are sometimes not without flaws. And shouldn’t we, representatives of the fair half of humanity, know about our problem areas. One of them is the inner thighs. The muscles of this area are practically not used in everyday life, so our task is to train them as much as possible and exercises for the inner thigh will help us with this. Knowledge and skills will help you do them correctly.
General principles of training for weight loss
In order to get rid of cellulite and tidy up the inner thighs, you will have to turn on high effective workouts. This complex will not only help get rid of subcutaneous fat, but will also be an excellent prevention of many diseases.
Let's not lie, our main enemy is laziness. But if you want to become the owner slender legs and your goal is to strengthen muscles, then you will have to overcome yourself by starting to exercise. Try to plan your schedule so that you can devote an hour to training three times a week. Training scheme:
- simple cardio warm-up;
- moderate intensity cardio warm-up;
- squats;
- jumping and push-ups (so-called plyometric exercises);
- lunges;
- plie (squats);
- moderate intensity cardio workout;
- exercises for the inner thigh;
- combined exercises for muscles abdominals and inner thigh;
- stretching.
If you decide to exercise on your own, without a trainer, then you need to pay special attention to maintaining technique and try not to overload your muscles. Properly selected clothing and shoes are equally important. Even home workouts require specialist advice - consult a doctor and a professional trainer, they will give you qualified advice.
A set of exercises for the inner thigh muscles with photos
Exercises to tidy up the inner thighs are very simple, but the most important condition for their effectiveness is regularity and a large number of repetitions. Here are some simple exercises, which will help you tighten the muscles of the inner thighs and increase their volume. Performing such exercises does not require special training from you. physical training.
- First task: lie on your back, place your hands under your buttocks. Your back should be as close to the floor as possible. Raise your legs 30 centimeters, spread them, cross your legs. A prerequisite for performing this exercise is to tense the muscles of the inner thighs. Perform 20 crosses, then take a break for twenty seconds, after which do 2 more of the same approaches.
- Good effect give plie squats. They help develop not only the muscles of the inner thigh, but also gluteal muscles, and also contribute to the removal of “breeches”. To perform it, spread your legs wide, turn your feet outward. Your back should remain straight while performing squats. You need to squat until you feel strong muscle tension and your thigh line becomes parallel to the floor. At the bottom point, squeeze your buttocks, then return to the starting position. The exercise should be performed for a minute, after which you take a twenty-second break, and then two more approaches.
- Lunges are another great way to combat inner thigh fat. They are very simple to perform: standing straight, lunge with your left leg. The pelvis should move back a little, and the right leg should be taut and straight. Then lunge with the other leg, redirecting your weight to it and also forming a right angle at the knee.
- Swings are simple and effective home exercises for the inner thighs. Starting position – standing. Raise your right leg smoothly and keep it constantly tense, and your back should remain straight. If you have difficulty maintaining your balance, you can lean on the back of a chair. You need to do 15-20 swings with one leg, then repeat the same for the other leg. In total you need to do three approaches.
Lifting legs and buttocks on a fitball
– this is a wonderful tool for putting our muscles in order and removing excess fat. Exercises for the inner thighs with a fitball are simple and accessible to everyone, and it is especially worth noting that a gymnastic ball has virtually no contraindications.
- So, the first exercise with a fitball is to lie on your back, lift your legs up a little and squeeze the ball with them. Keep your muscles tense for about 10 seconds. Repeat this movement five to six times.
- Another exercise is squats with a fitball. To perform it, sit on the ball, squeeze it with your thighs, spreading your legs as wide as possible. Stretch your arms to the sides. Slowly stand up, transferring your weight to one leg, while lifting the other one without letting go of the ball. This needs to be repeated for each leg 10 times.
- You can also perform exercises with the ball from a lying position. Such ball exercises are very effective and do not overload the spine. And the variety of this group of exercises is very great - you can always choose those that will be most effective in your case.
As an example, watch this video that explains how to make your buttocks more toned and get rid of cellulite:
Exercises in the gym
Exercising at the gym is much more effective than exercising at home. Firstly, you are constantly under the supervision of a trainer, who can point out mistakes and, in addition, help with advice. Secondly, classes on special simulators are aimed at developing specific muscles, so the effect from them will be more noticeable than from general exercises performed at home.
Leg abduction and extension
Exercising in the gym is much more effective in pumping up muscles than the exercises you do at home. For example, bringing the legs together on a special simulator: when performing this exercise, the adductor muscle is actively involved and, which is especially important for women, they work intimate muscles.
Leg extensions on the machine are aimed at developing the anterior thigh muscles. This exercise is difficult to do at home, so if you want to develop these thigh muscles, you should contact a professional trainer who will give you a lesson. You can watch an example of performing exercises on the simulator in a short training video:
Squat with dumbbells
In order to make your workouts more effective, you can perform your usual exercises with weights - correct squats, as well as the swings that we have already discussed above:
- Bend your leg at the knee and place a light dumbbell on the bend.
- If you choose a more complicated version of the exercise, then you need to do no more than 15 swings, and reduce the number of approaches to two.
All exercises for the inner problem part of the thigh with weights should be performed only under the guidance of a trainer. The point is not only that the result of such exercises can be muscle growth, which in many cases is simply not necessary. Exercising with weights places increased stress on the joints and, as a result, may lead to injury.
Video course on tightening the inner thigh at home
Currently, many complexes have been developed that will help you with short time tidy up your legs above the knees. Now you will have the opportunity to learn all the secrets of exercises that help improve your hip line from the video:
Just the other day I saw a very interesting exercise machine in a new gym (I visited it at the request of a friend) and thought: I haven’t written about something like this before, maybe it’s worth it? Hi people. Today I invite you to get to know the inner thigh machine better - it was he who prompted me to write this article.
- what does this simulator mean?
- principles of its operation;
- what muscles it works and what it helps and what it doesn’t;
- what can be replaced;
- how to use it.
Besides everything else, I will describe home exercise machine of a similar design simply called “butterfly”.
The inner thigh machine (also called an adductor machine or adductor machine) is difficult to confuse with any other machine. By the way, as a rule, such a design allows you to work not only the internal part (adductor muscles), but also the opposite (abductor muscles).
The design itself allows you to perform only two exercises. As you already understood, bring and abduct your hips away from each other. By their nature, the exercises are isolating, not basic. What does it mean?
Insulating or basic
I begin my article with this information, since I consider it the main thing, so as not to mislead you, dear readers and guests. In short, an isolation exercise means that for you guys and men, this machine and the exercises performed in it will not help you gain weight, “pump up for summer” and make your legs incredibly strong.
I also hasten to disappoint girls: working on the inner thighs will not help in losing weight in this area. Here you need to act comprehensively - run, use aerobic exercise so that the whole body sweats - then the result will be. As an option, additional work in this simulator to tone the muscles of the inner legs. But if the trainer for the internal part does not provide all this, then why is it needed and what does it do?
Why and how to use this simulator
The “funny thing” is that the leg abduction exercise is great for training your legs as a additional exercise, if you want - grinding. This is usually what experienced bodybuilders use isolating exercises for. What I'm saying is that if you want to gain weight or make your legs slim, you, friends, will have to first, and at the end of the entire workout, do leg curls in the machine.
Imagine, you have well-loaded your leg muscles, and then, as they say, “hammered” them with this exercise. Great, isn't it? But you won’t be able to do without basic information alone: the muscles, of course, will become stronger, but the “fat” will not go away, and the mass will not trample. And, perhaps, your joints will become stronger, their mobility, blood supply and nutrition will increase if you often use this exercise.
But, in fairness, I will say that the internal exercise machine is unique in its kind: it is almost impossible to replace it (leg abduction) with any other exercises. At least, I meet such people very rarely: I have experience - God forbid... Except perhaps bringing the leg into block simulator when you hook a cable onto your leg. And then - there is a slightly different nature of the load. But do you often come across such a simulator?
The method of working on the simulator is as simple as “five cents”: sit down, set yourself the required resistance weight and bring your legs together. Fortunately, the seat provides all the comfortable conditions for performing exercises. The main thing is to keep your back straight, and when spreading your legs, do not put the weight of the block being lifted. That is, do not relax your legs when spreading - this reduces the quality of the training.
What muscles work
The target muscle group is the adductors, that is, the adductor muscles of the thighs: longus, major, iliopsoas, pectineus, gracilis, sartorius and others. You will not be able to see these muscles, even if they are wildly hypertrophied: they lie a little deeper, some right under the quadriceps. 
But, again, this simulator (and its domesticated form, which will be discussed below) allows people who have had or are injured to work hip joints, serious damage to the adductor muscles. The exercise is not difficult, but how does it develop functionality? lower limbs- quite a working device.
“Butterfly” or exercise machine for home
It is noteworthy that the modern market can provide almost everything your heart desires. For example, a butterfly exercise machine for bringing your legs together right at home. The design is simple: two levers and a spring. The type of exercise equipment is an expander. It’s both compact and convenient, as I see it (I’ve never held it in my hands). But, judging by the happy faces of those working with him, everything is “normal”.
Working with the "butterfly". Just squeeze it between your legs and bring your legs towards each other. It is possible to work on only one leg - lying on your side. By the way, such a simulator, as shown in the illustrative instructions, allows you to work out other muscles of the body.
But, to be honest, somehow on an intuitive level I doubt the advisability of working on such a simulator: I would give preference to working with own weight or with dumbbells, if we are talking about home exercises. Although, something is better than nothing, better than nothing - not everyone has the opportunity to systematically visit GYM's or do lunges even at home.
Best regards, Vladimir Manerov
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