Abduction of legs and hips in the simulator while sitting, standing, back, to the sides. Technique

The benefits and disadvantages of moving your legs back in the simulator

The exercises are technically not very difficult and act exclusively on the target muscles. They are accessible even to beginners.

The obvious advantages include:

• relatively quick strengthening of the gluteal muscles;
• giving the target muscle groups a toned appearance and a rounded shape;
• effective training of the peak area of ​​the hamstrings;
• lack of compression pressure on the spinal column;
• applicability for muscle hypertrophy and weight loss;

The quadriceps muscles of the thighs are not involved in sports work, so the volume of the legs does not increase. For girls, such exercises allow them to acquire a good figure and form attractive buttocks in the shortest possible time.

Hip abduction in the simulator makes it possible to vary the load applied to the target muscles, the intensity of execution and the number of repetitions depending on the task. Among the advantages, the low probability of injury is noted if the equipment and safety rules are followed. The disadvantages include the auxiliary nature of leg extension exercises.

They are unable to replace basic techniques and are considered secondary in complex training . Such exercises can be used as basic exercises only temporarily. They are often combined with aerobic and strength training techniques.

To form an attractive buttock, you must first gain muscle mass. Therefore, you still have to apply dosed loads to the quadriceps. This is the only way to achieve a harmonious silhouette.

What muscles work

The target muscles are the large gluteal structures. Additionally, the small hip extensor muscles are involved in the work. Extremely isolated loads can be organized using special training equipment.

When performing the exercise in a standing position, the stabilizing muscles of the thigh are involved, and the latissimus dorsi muscle is actively involved in the work. The body is supported by the abdominal structures, which absorb part of the load.

The main working muscles when abducting the legs and hips in the simulator

Depending on the technique and body position in the simulator, you can use:

• biceps forearm;
• anterior deltoids;
• rounded back muscles;
• muscles of the chest.

They come into operation when you rest on your palms and knees. The main load always falls on the buttocks and hip abductors - the muscle groups that abduct the lower limb.

Technique for abducting the hip back and to the side in the simulator

You can straighten your right and left legs alternately in a crossover. Other block exercise machines are also suitable. The exercise is classified as an initial level of difficulty. On the equipment you need to set the desired weight of the weights.

To form an attractive figure and work target muscles, girls are recommended to use weights weighing no more than 5-10 kg. The technique depends on the design of the training equipment, the type of exercise and body position.

The angle of inclination of the body determines the amplitude of movements and the level of load on the muscle groups of the hip area. The techniques for vertical and persistent body positions are different. Exercises can be performed standing, sitting, lying down at different angles of the torso. The closer the body position is to the horizontal, the wider the leg swings and the greater the training effect the technique provides.

standing

The simplest and most common option. Equipment suitable for performing the exercise is installed in any gym. It is important to keep your body in a stable upright position and avoid body swaying.

The technique is as follows:

1. Take the starting position in the block. You need to turn sideways to the roller device for extending the lower limb and fix the supporting leg on the edge of the platform.
2. The palms are pressed tightly on the handles.
3. The roller should be located near the Achilles tendons of the working leg.
4. Next, tilt the body forward slightly.
5. The knee joints must be kept in a bent position.
6. As you exhale, the working leg is pulled back, using the muscular efforts of the gluteal area.
7. At the end point of the amplitude of the sports movement, a second pause is made.
8. Synchronously with inhalation, the leg is slowly raised, bringing it in line with the supporting limb.

Standing hip abduction requires performing 10-15 repetitions for each leg in one approach. The exercise strengthens the gluteal muscles, but does not eliminate fat layers in the waist area

Technique with emphasis on the knee

The design of most block simulators is universal and allows you to train various isolating complexes. Using such equipment, you can perform exercises with an emphasis on the knee joint. The body must be fixed in one position. This is how large hip muscle groups develop. The biceps muscle of the lower limb is actively involved in the work.

Technique:

1. The starting position is emphasis on the elbows and knees, which are pressed against special pillows. The feet are placed on the platform.
2. The exercise is performed without bending the lower back by pushing the platform with the heel of the foot.
3. The knee joint is straightened approximately halfway. At the end point, movements are delayed for 1 second.
4. Then slowly return the leg to its original position.

You need to alternately perform the exercise for each leg. The isolating technique is somewhat more effective than the previous one and requires better physical preparation.

Sitting

To perform this exercise you will need a special machine with a bench. Weights of the required mass are installed on it and the position of the supporting back of the equipment is adjusted. The starting position involves spreading the legs with the feet placed on the bolsters. Your back should be kept straight and pressed firmly against the appropriate surface of the machine.

The lower limbs are bent at the knees at an angle of approximately 90°. The legs are spread as you inhale and brought together as you exhale. When releasing air from your lungs, you need to tense your thigh muscles as much as possible. The angle of the knees cannot be changed.

At the final point of the amplitude of movement, when the legs are brought together, pause for 1-2 seconds. with maximum tension of the hip muscles before returning to the starting position.

The lower limbs should be extended slowly and smoothly without jerking. The technique involves not completely returning the legs to their original position so that the target muscle fibers are constantly in a tense state.

Bent over

For this exercise, use a simulator with the ability to change the position of the support backrest. Performing sports work while sitting with the body tilted back provides maximum load on the target muscles.

All medium and small muscle groups of the hip area are involved in the process. The technique of bringing and spreading the legs with the torso tilted is similar to the previous ones. When the body is positioned straight or shifted forward from the central vertical, the large muscles of the buttocks are involved in the work.

From the lower block in the crossover

The exercise can be performed standing or reclining - resting on your knees and elbows. Each option puts extreme stress on different muscles. To perform the exercise while standing, you need to position yourself slightly behind the machine and secure your foot in a special bracelet.

The working leg, bent at the knee, is pulled back with the maximum possible elevation. At the extreme point of the amplitude of movement, pause for a second without relaxing the muscles. The limb is then returned to its original position.

When performing the exercise in a reclining position, position yourself facing the crossover. The foot is fixed in a bracelet and the knee joint is slowly extended. Then, slowly and without jerky movements, return the limb to the starting position.

Abduction of the leg in a crossover to the side

The exercise is similar to the previous one. The difference lies in the fact that the main load is taken not by the gluteal muscles, but by the thigh muscles. It is important to follow the execution technique. Movements are carried out at a low or medium pace with a delay of 1-2 seconds. at the extreme point of the amplitude of movement.

Taking the leg to the side requires keeping the working limb constantly straight. Exercises on a specialized simulator can quickly strengthen the muscles of the thighs and buttocks. The exercise is performed standing or sitting alternately for the left and right legs. The body must be kept level at all times, without tilting.

In the Smith machine

This is universal sports equipment that allows you to perform both basic and isolating complexes. The peculiarity of this device is the fixed position of the working rod, which ensures precise adherence to the technique. The Smith machine is successfully used by professionals and beginner athletes.

The equipment creates an adjustable load on the following muscles of the lower extremities:

The starting position for abducting the leg is with emphasis on the knees and palms. After installing weights of the required weight on the bar, it is pushed up with the working limb so that the thigh is in line with the body.

How to pump up a girl’s buttocks: types of exercises for the buttocks

Such exercises involve not only the muscles of the buttocks, but also the abs. Therefore, the end result should please you very much.

Exercises for the buttocks - leg swings

This exercise for the hips and buttocks is very effective. The main thing is not to be lazy and perform the required number of approaches.

• get down on all fours;
• We rest on our knees and elbows, our back is straight;
• perform leg swings alternately (10 approaches).

High chair

• press our backs against the wall;
• We place our feet at a distance of approximately 50 cm from the wall;
• carefully sliding down the wall, we take the “chair” position;
• hold for 10 seconds;
• we rise quietly;
• you need to perform 5 such approaches.

Notes:

• you should feel tension in the hips and buttocks;
• Constantly increase the delay period and the number of approaches.

Exercises for the buttocks - pelvic lift

• lie on your back;
• bend your legs at the knees, place them shoulder-width apart;
• squeezing your buttocks, raise and lower your pelvis;
• complete the exercise by bringing your knees together while lifting your pelvis upward as much as possible.

Notes:

• alternate between fast and slow paces;
• To increase the load, you can place a thick book on your lower abdomen.

Exercises for the buttocks - squats

• stand up straight;
• Place your feet shoulder-width apart, hands on your waist;
• start squatting slowly, tensing your buttock muscles;
• then carefully return to the IP;
• do 15 repetitions.

Notes:

• to increase the effect, take a dumbbell in each hand;
• when squatting, make sure that your knees do not reach the line of your toes;
• When performing squats for the buttocks, constantly increase the number of approaches.

Squat Rules

How to squat to pump up your buttocks? To do this, you must adhere to certain rules:

• breathe in rhythm with your movements;
• tighten your abdominal muscles;
• do not lift your heels off the floor;
• back - straight;
• make sure that when squatting, your knees do not go beyond your toes.

Varieties of squats - effective exercises for the buttocks

How to pump your buttocks correctly

1. Regular squat or how to pump up your buttocks

This butt workout improves the tone of the leg muscles and tightens the butt:

• stand up straight;
• Place your feet shoulder-width apart;
• move your pelvis back, bend your legs at the knees;
• straighten your legs.

2. Balance

This creates an increased load on the buttocks:

• feet shoulder width apart;
• lift one heel up;
• move the pelvis back, bend the legs;
• transfer the body weight to the leg standing on the toe;
• exhale, return to IP;
• repeat the same with the second leg.

3. Plie - a super trainer for the buttocks

• stand up straight;
• place your feet slightly wider than your shoulders, toes pointing to the sides;
• do squats.

4. Narrow foot placement or how to pump up your buttocks at home

• put our feet together;
• We do squats.

5. Curtsy

This exercise develops the gluteal muscles:

• cross our legs;
• inhale, move the pelvis back;
• bend your knees at an angle of 90°;
• transfer the body weight to the leg in front;
• the second leg does not touch the floor with the heel;
• exhale;
• We return to IP.

6. Swallow - an exercise for losing weight buttocks and forming slender hips

• lean your hands on the table;
• stand on one leg;
• take the other leg forward, bend it at the knee, hold it slightly in weight;
• inhale, bend your other leg and at the same time move your torso forward and your free leg back;
• exhale, return to the starting position.

7. Jumping with legs apart and squats

Losing weight in the buttocks in this way is achieved through aerobic exercise. In this case, the heart and endurance are trained.

Exercises for the buttocks - lunges with a barbell

An excellent exercise for giving the desired shape to your butt. In the early stages, it should be performed no more than once a week. After getting used to it, increase the load.

Notes

How to remove your buttocks with this exercise? Just perform the complex without a weight - a barbell.

Lunge technique

• the exercise is performed similar to squats, the barbell is located on the shoulders;
• carefully take a step forward, bend both legs at an angle of 90°;
• the back leg practically does not touch the floor with the knee;
• We return to IP.

Notes:

• watch the balance of the barbell (dumbbell);
• You should perform 8-10 approaches on each leg.

Which is better: abduction on a crossover block or in a simulator?

Practical experience, confirmed by scientific research, indicates the higher effectiveness of crossover training . Such equipment better loads the muscles of the inner thigh.

If you follow the exercise technique and practice regularly, other types of exercise equipment give equally good results.

The desired success will help you achieve:

• gradual increase in the mass of weighting agents;
• different body positions;
• changing the angle of inclination of the support back of the device.

How to choose a load for beginners and pros?

Girls who are just starting to pump up their hip muscles should not use heavy weights. They can perform exercises without any weight at all or use loads up to 5 kg.

The recommended number of repetitions for each leg is no more than 10. During one workout, to achieve the desired progress, you need to perform 2-3 approaches. In the future, the weight is selected in accordance with the goals and physical fitness of the athlete.

It is important to calculate your own capabilities in such a way that you can do 10-15 repetitions for each approach without feeling any discomfort or excess load. Regularly training girls who consider themselves pros can perform 5 repetitions.

For men just starting to master techniques for working out the hip muscles, loads weighing 5-10 kg are suitable. The number of repetitions during one workout should not exceed 3.

There are no special restrictions for pros. It all depends on the tasks being solved and physical readiness. The weight of weights is selected individually. You should focus on the number of repetitions that you can do with loads of this weight.

Joint capsules

In addition to the ligaments, the bursae of the hip joint are also important. Their anatomy consists of cavities that are lined with connective tissue and filled with synovial fluid. Like muscles, the bursa can also act as a shock absorber by preventing friction between layers of tissue. This reduces wear and tear. There are several types of bags:

• iliopectineal;
• trochanteric;
• sciatic

When one of them becomes inflamed or worn out, a disease called bursitis occurs. This pathology is quite common and affects people at any age. Bursitis is often diagnosed in women, especially after 40 years. In men, the disease is less common.

Common mistakes

Hip abduction in the simulator is a specific exercise. Even experienced athletes do not always follow the technique. Its violation leads to the fact that the target muscles do not receive the proper load.

The most common technical errors include:

• flexion of the working limb when abducted to the side, which facilitates execution, but does not allow rapid progress to be achieved when working with light weights;

• deviation of the leg from the vertical - it is held at an angle to the body, reducing the load on the gluteal muscles and increasing the load on the quadriceps of the thigh;
• rounding of the back - the main load falls not on the structures of the hip area, but on the abdominal press and spine;
• swaying of the body - often when performing an exercise, athletes deviate their torso in the direction opposite to the abduction of the leg, which leads to an increase in the angle between the working limb and the spinal column.

A typical mistake is incomplete range of motion. The greater the distance the leg travels, the faster the desired result is achieved.

Useful tips

Ideal warm-ups for hip adduction include squats, lunges, and jumping rope. They help warm up the entire muscle tissue from the thigh to the calf muscles, and minimize the risk of injury when performing various exercises.

To prepare the ligaments, perform muscle stretches throughout the body for at least 10 minutes.

paying special attention to the muscles of the inner thigh

Taking a large load can damage ligaments and muscle tissue. You need to choose those weights that create sufficient resistance and at the same time have a small size. For the first three workouts, it is better to avoid using them. Before starting classes, consult a trainer about the optimal load for your level of training.

Start hip adduction slowly. swinging your leg slightly and then gradually picking up the pace. Do the same with the second leg. This way you will place a greater load on the working leg and protect the muscles from sprains.

If the gym where you work out does not have a crossover or for some reason it does not work, this is not a reason to refuse hip adduction exercises. There are many options for doing this exercise. In the simplest version, you can perform the same movements standing or sitting, without attaching a cable to your leg. Ask your trainer if there are any crossover-replacing exercise machines and how to use them.

The working leg should be abducted as far as possible so that the internal muscles are maximally activated and stretched.

You should exercise according to a specially designed training program. designed for your weight category, training level and desired result. It is better to draw it up together with specialists in this field, then the effectiveness of the exercises and training results will be much better, and the desired forms will be achieved faster.

The hip adduction in the crossover is designed to pump muscle tissue. If your goal is to burn inner thigh fat, then try a different workout program.

Inclusion in the training program for girls

Such exercises are auxiliary in nature and serve as an addition to the basic complexes . They provide “grinding” of the gluteal muscles and refinement of the biceps femoris muscle.

Leg abduction is recommended to be performed at the end of the training process, when the muscles are fatigued. In popular athletic complexes, girls combine such exercises with barbell squats, deadlifts and others.

When performing circular or general developmental techniques, leg abduction is best done after a basic exercise for the femoral quadriceps. To eliminate fat layers and form an attractive figure, girls are recommended to perform 3-4 sets of 10-12 repetitions.

ADVIСE

1) Perform the exercises at an average pace, lift the weight with a powerful movement, applying great effort at the start, but DO NOT JERK, otherwise you will injure the ligaments of the hip and the back of the knee;

2) Don’t try to put your knee on the bench or push it too far beyond it if you don’t want problems with your knee;

3) Please note that the toes of the feet should look at the floor, and not apart or looking at each other. By the way, socks that involuntarily look to the sides indicate better development of the outer back side of the thighs, and inward - the inner side; 4) At the bottom point of descent, fully straighten your legs (BUT DO NOT RELAX THE MUSCLE), otherwise over time they will lose flexibility and will not be able to straighten completely;

4) At the bottom point of descent, fully straighten your legs (BUT DO NOT RELAX THE MUSCLE), otherwise over time they will lose flexibility and will not be able to straighten completely;

5) I recommend placing a rolled up towel under your stomach, since when you lift your legs up, your lower back bends a little, causing tension in the intervertebral discs.

How to replace leg raises in the simulator

An effective alternative to exercising on specialized sports equipment can be the use of a fitness band to create external resistance, plie squats and other techniques that ensure the development of the muscles of the lower extremities and hip area.

Hip abduction on a bench

Such sports equipment can successfully replace specialized training equipment. The starting position for performing the exercise is with emphasis on the elbows. You need to arch your back a little and keep your head straight.

The free limb should lie on the bench, and the working limb should rise above it with the knee joint bent at a right angle. From this position, the leg is pulled back and up, straining the hip joint as much as possible. Then slowly return the working limb to its original position.

Swing your leg while lying on your side

Hip abduction in the machine can be replaced with this simple but effective exercise. Leg swings lying on your side are suitable for beginners and do not require the use of sports equipment. All you need is a gymnastics mat.

The exercise is variable - it can be performed in a classic format, with a shift in load emphasis to the gluteus maximus muscle group and the muscles of the back of the thighs. You need to lie sideways on a gymnastics mat and lean on your elbow. The working leg is moved upward with maximum amplitude. In the classic version, it is squeezed strictly vertically.

If you need to put more load on the large muscles of the buttocks and inner thigh, then the limb is raised to the maximum possible distance from the floor and pulled back without bending the knee. After this, slowly, without weakening the tension of the target muscles, return to the starting position.

The combined option is suitable for experienced athletes who want to simultaneously work out all the muscles of the hip area and abdominals.

To achieve this effect, emphasis is placed on the palm and knee joint. Synchronously with inhalation, the working leg is slowly raised to parallel with the floor surface, moved forward, exhaled and, without weakening muscle tension, shifted to the opposite side. Such swings are repeated 10-15 times.

Abduction with elastic band

The ring elastic band is an effective, versatile and multifunctional home exercise machine that can be successfully used to work out the hip muscles. With its help, external resistance is created when lowering and spreading the lower limbs from a side-lying position.

A fitness band is attached to the shins and the feet are kept parallel when performing training movements. Girls can perform exercises while sitting on a chair. The elastic band is placed just above the knee joints so that the main load is taken by the muscles of the inner and outer thighs.

The legs are spread and brought together, holding at the highest point of the amplitude for 3 seconds. It uses forward pulsating movements to increase muscle load. The feet should be rested on the floor surface and placed at such a distance that a slight tension of the expander can be felt even in a relaxed state.

An interesting option for using an elastic ring band is to alternately abduct your legs to the sides while lying on your back. An improvised exercise machine is attached to the shins. This exercise effectively develops the muscles of the thighs and abdominals, and eliminates fat layers around the waist.

Leg extensions

Description

These exercises will help define the rectus femoris muscle and give it a distinct, convex shape along its entire length. Also, leg extensions will help create a clear separation between the rectus femoris and rectus femoris.

This exercise is necessary for those who do jumping and running. In addition, this exercise will help restore the knee joint after injury.

Exercise technique

Find a comfortable position on a leg extension machine or bench: your shins should be resting on the bolsters, your hips should not extend over the edge of the seat, and your knee angle should be 90 degrees or slightly greater. If the machine has a backrest, make sure that your lower back is pressed tightly against it. To make it easier to keep your back straight and motionless, grab the support handles. With your feet relaxed, lift your shins slightly (to do this, slightly straighten your knees) so that your shins are vertical and the weight is lifted slightly from the support. This position will be the starting position.

After taking a deep breath, hold your breath and straighten your legs to the end. Exhale. After fixing yourself in this position for a couple of seconds, tighten your quadriceps with all your might. Return to the starting position (the one in which your shins are perpendicular to the floor), smoothly bending your legs and inhaling at the same time. After that, without delay, do the next repetition.

To maximize your quadriceps work, keep your feet parallel or slightly apart. During the entire exercise, only the knee joints should work; the hips, ankle joints and back should remain motionless.

Recommendations

Some sports doctors believe that leg extensions overload the knee joints. To avoid this, make sure that your shins do not go under your hips - the angle at the knees, at the bottom of the exercise, should be 90 degrees or a little more, but in no case less.

At the top point of the exercise, the legs should be extended as much as possible - this will ensure maximum contraction of the middle and external quadriceps muscles, which are responsible for fixing the kneecap. Do not lift weights that are too heavy; they will overload your knee joints and prevent you from fully extending your legs. In this exercise, the primary role is given not to the weight, but to the number of repetitions.

If you cannot fully straighten your legs due to tight muscles in the back of your thighs, then make sure that in the starting position, the back of the machine is slightly tilted (up to an angle of 45 degrees) and set the seat parallel to the floor. This will release tension in the hamstrings and provide an excellent stretch for the quadriceps. To avoid reducing the effectiveness of the exercise, do not tilt your body forward.

To focus the load on the middle of your quadriceps, make sure your toes are pointing out to the sides. To locally target the outer quadriceps, turn your toes slightly inward. If you feel like this exercise puts too much stress on your knees, replace it with leg extensions on a cable machine. Attach the strap of the cable that passes through the lower block to your right ankle. Standing on your left leg (so that the block is behind you), bend your right leg at the knee and lift it slightly up. Keep your torso and hips stationary and complete all repetitions (right leg extensions). Repeat the same manipulations, attaching the strap to your left leg.