![]() Bend your bottom (right) knee, and straighten out the left.Place a resistance band around both legs at thigh level.Use your right arm under your head for support, and place your left arm on your left hip. Start with your right side on the ground, and keep your hips in line with your body. Side-Lying Hip Abduction with Resistance Band Be sure to keep your feet on the floor, but they can tilt outward slightly. Pull your knees away from each other and feel the resistance from the band.Step feet wider than hip-distance apart and point your toes outward slightly.Step both feet into a resistance hip band and pull it up around your lower thighs.Muscles which are weak in some people and can leave runners in particular susceptible to injury.Ī machine is neither bad nor good, there’s just a right and a wrong way to use it.Seated Hip Abduction with Resistance Band Gym culture is full of fads and opinions based on zero science.Īdduction / abduction machines are useful tools to strengthen the muscles that control motion around your hips. This is usually done by coming up off the seat and pushing your legs apart as far as they will go when setting up. The most common error is to allow the machine to take you into more abduction than you are capable of producing by yourself. Whilst I’m not aware of anybody being seriously hurt using these machines, there’s always a danger when any piece of equipment is not set up correctly. These machines are very safe when set up correctly. This is the very meaning of improving function. Hip abduction machines can be used to strengthen these muscles and improve outcomes. Likewise weakness in the muscles that abduct the hip is relatively common and has been linked to knee injuries including patellofemoral pain syndrome (PFPS). Strengthening their adductors with these machines dramatically improves their ability to run and stay injury and pain free. This in part, is due to weakness in their adductors. ![]() Some of my clients are runners who have lost the ability to rotate their hips inwards. In terms of strength gained from using these machines transferring to function, I can tell you it absolutely does. That’s not what they’re designed to do however. Much like doing a bunch of sit ups for abdominal fat, these machines will have no impact on reducing fat from your thighs. This is true, but to my knowledge no machine manufacturer has ever claimed they do. It seems some people are upset these machines do not spot reduce fat from the inner / outer thighs. ![]() These machines strengthen the muscles around your hips. More that they design machines that will improve the function of the people (men and women) who use them. When I was carrying out a little research for this post, I came across pages of articles on why nobody should use these machines.ġ) Hip adduction / abduction machines are dangerous.Ģ) They’re not functional (in other words there’s no transfer to other activities).ģ) These machines don’t do what people think they do.Ĥ) They’re part of a worldwide conspiracy to make women think small is sexy.įirstly let me assure women everywhere, I don’t think the good people at Cybex for example (some of whom I know quite well and are women themselves), sit around designing machines in order to enforce a worldwide view on what size and shape a women should be. So presuming you have muscles around your hips… Are hip adduction / abduction machines bad for you? ![]() Isn’t it strange how certain pieces of gym equipment are almost exclusively used by one sex or another? Last time I checked men had adductor muscles. Yes it’s a man on a hip adduction machine! Have you ever seen that before? In this post we explain why they’re actually good for you if used correctly. ![]() The hip adduction / abduction machines are the most misunderstood in the gym. ![]()
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