To use a leg adduction machine, you sit with your knees facing the padded arms and push your knees inward against the resistance. Here's a step-by-step guide:
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Adjust the Weight: Select a weight that challenges you but allows you to maintain good form. Start with a lighter weight if you're new to the machine.
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Seat Adjustment: Sit on the machine and adjust the seat so that your inner thighs are comfortably positioned against the pads. Your back should be flat against the backrest for support.
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Leg Positioning: Place your legs so that the inner part of your thighs are pressing against the padded arms of the machine.
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Hand Placement: Hold onto the handles provided on the machine for stability.
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The Movement: Slowly bring your legs together, squeezing your inner thighs. Focus on controlled movement rather than relying on momentum.
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Hold: Pause briefly at the point where your legs are closest together.
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Return: Gradually return your legs to the starting position, allowing your inner thighs to stretch.
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Repetitions: Perform the desired number of repetitions, typically between 10-15.
Important Considerations:
- Controlled Movement: Avoid jerky or rapid movements. Focus on a slow and controlled contraction and release.
- Proper Posture: Maintain a flat back and avoid arching or rounding your spine.
- Listen to Your Body: Stop immediately if you feel any pain.
- Progressive Overload: As you get stronger, gradually increase the weight to continue challenging your muscles.
