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Workout wisdom
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Lower body workout is important in the exercise routine
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THE HIP abductors help spread the feet and the adductors draw them close together. Soccer players need powerful adductors and abductors to curve a ball into the net or to dribble with verve. However, these muscles are perhaps the most neglected by the standard lower body workout. Many gyms do not have the equipment for them, and some of you might have to supplement your lower body workout with a Bullworker or a few aerobic routines.
The gluteus medius is the hip muscle that moves the thigh outwards. The hip abductor machine's movable arms allow you to exercise this muscle by pushing your thighs outwards against the resistance of weights.
After doing the squat, leg curl and leg extension exercises, sit on the machine's seat with your back straight and with the lower back supported. Make sure the thigh pads of the movement arms of the machine fit snugly against the lower and outer surface of the thigh, just above the knee. If the pads are lower-knee level or below, the outward force leads to two sounds - a sharp crunch, which is the sound of your knee ligaments giving way, followed by a joyous whoop from your orthopaedic surgeon.
Press the thighs against the pads and push outwards as far as possible, exhaling all the way. Hold the thighs in the extended position for a brief moment before returning them to the starting position in a slow, controlled manner. Repeat this movement 12 times, which makes a set, and do 3-4 sets per lower body session. The inner thigh muscles number around five and most of them do more than just adduction. These muscles tear easily when stretched passively without first limbering up, and forcibly contracting them against resistance without a thorough warm up first can injure them near their attachments to the pelvic bone. So stretch carefully and warm up thoroughly before the adductor workout. Sit with a straight back on the seat. Place the pads of the machine against the inner surface of the lower part of the thigh. Make sure the movement arms are as wide as possible and begin with a moderate weight resistance. Press the thighs together and bring them as close to each other as possible, exhaling with the contraction. Hold the contraction briefly before spreading the thighs apart in a controlled fashion.
The risk of injury is greatest when you let go without any control over the process. Repeat the movement 12 times per set, for a total of 3-4 sets.
RAJIV M.
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