Thigh Adductor

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General info

Force type

Exercise type

Mechanics type

Level

Targeted muscles

Adductors (look at the image)

Accessory muscles

Hamstrings, Glutes

How to perform exercise

To begin, sit down on the adductor machine and select a weight you are comfortable with. When your legs are positioned properly on the leg pads of the machine, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.
Slowly press against the machine with your legs to move them towards each other while exhaling.
Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary and avoid fast jerking motions in order to prevent any injuries from occurring.
Repeat for the recommended amount of repetitions.

What muscles work?

If the correct technique is followed, the following muscle groups work: Adductors, and auxiliary muscles: Hamstrings, Glutes

Weight and number of repetitions

The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:

Goal	Sets	Reps	Weight, %1Rm	Rest between sets
Strength	2-6	1-5 reps	100-85%	3-7 min
Mass gain	3-6	6-12 reps	85-60%	1-4 min
Fat burning	2-4	13-25 reps	60-40%	1-2 min

In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!

Goal and number of variations		Level	Weight*	Reps*
			kg

*Specify the weight and the maximum number of repetitions that you can perform with this weight.

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Online workout diary
Remembers your working weight
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Controls the rest time

Best workout routines with this exercise

These programs with this exercise «Thigh Adductor» are among the best rated by athletes.

Fat Burning

Exercise substitutions

You can try replacing the exercise «Thigh Adductor» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.