Hip adductor machine

Often used by over weight trainers in the gym in the hope of toning the hips, the hip adduction machine will actually do very little to tone the hip area. Providing resistance against the contracting hip adduction muscles, the hip adduction machine will provide stress for the muscles to become stronger and often provide the stimulus for hypertrophy (muscle growth) to occur. Toning the hips would best be achieved by performing a well balanced weight training routine, with diet and cardiovascular training in place with the aim of fat loss.

Performing on the hip adductor machine

  • Set correct resistance on weight stack. Alter settings on machine if needed.
  • Sit on seat, placing feet on bar (or foot holders).
  • If necessary, pull on docking lever, then position thighs apart so that they are pressed against the inside of the pads. Release lever, if required.
  • Hold onto handles for more stability.
  • Adduct thighs by moving them together.
  • Once peak contraction is reached, slowly control pads back to starting position.
  • Repeat for desired number of repetitions.

Hip adductors courtesy of Fitness Uncovered - Bodybuilding & Fitness

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