Weight loss is not only as simple as weight loss, but also requires a combination of personal circumstances, choose the right method to lose weight. The muscles of the inner thighs are actually very difficult to lose, if you find yourself with particularly flabby inner thigh meat, walking with a left-right pelvis, shoes will wear both sides and easy to break your feet, then
Weight loss is not only as simple as weight loss, but also needs to be combined with personal circumstances to choose the right method to lose weight. The muscles of the inner thighs are actually very difficult to lose, if you find yourself with particularly flabby inner thighs, walking with a swaying pelvis, shoes that wear down both sides and easily break your feet, then this article is perfect for you.
Meet the adductors
The adductors are a group of muscles located in the middle (inner) thigh, they start at the bottom of the hip bone and run along the inner thigh to the inner femur of the thigh. The adductors are not a single muscle, it refers to the greater adductor, the long adductor, the short adductor, the pubococcygeus, and the thin femoral muscle collectively. The pubococcygeus muscle is the most powerful adductor muscle, and its main role is to adduct and retract the thigh to the midline of the body when we open the thigh to the side.
The femoralis muscle, which is attached between the pubic bone and the tibia and spans both the hip and knee, shapes the shape of the inner thigh and is required for both knee and hip movements, but is relatively weak.
There are three other muscles specifically called “adductors”: the greater adductor, the short adductor and the long adductor. They grow along the medial thigh, starting in the anterior pubic region of the pelvis and connecting with the middle of the femur of the thigh. The greater adductor, as the name suggests, is the boss of the three, covering the entire inner thigh, and it is also the deepest muscle.
The most important role of the adductors is to internally rotate the hip joint (pulling it toward the midline of the body), but very often they are also involved in rotating the hip joint, with the pubococcygeus and femoralis muscles rotating inward and the greater and shorter adductors rotating outward. All the adductors act as stabilizing muscles of the leg when there is a heavy load on the leg and also stabilize the pelvis.
Weak and tight adductors
Generally speaking the more weak the muscle is the more it wants to shorten, so that the overlapping area of muscle fibers will be more and thus the strength will be improved. From the body’s self-regulation point of view, when the body finds that our adductor muscle is too weak to work properly, it will shorten it, thus increasing its “work capacity” and in this way maintaining the balance of muscle strength.
How do women exercise their adductors?
1,Stretching of the adductor muscle
The first thing we need to do is to stretch to restore the original length of the shortened muscle group. Here I recommend a commonly used and very good stretching action for the adductor muscle. This movement has 2 positions, one with the toes facing forward and one with the toes facing up. Kneeling on one leg, stretch the leg straight, keep the toes facing forward/up, and push the hips back with the leg straight and the back flat. Pause for 2-5 seconds to return to position. Do 15 reps for the other side.
2,Side lying leg lift
The body lies straight on its side, elbows supporting the ground, palms propped up on the head. Lower leg straight hooked toes, the upper leg bent in front of the body, keep the body stable lift the lower leg. Complete 20 times for the other side.
3,Wide distance squat feet
Legs apart than shoulder width, toes outward 45 degrees, hips slightly backward down squat and hold, alternating tiptoe. Knees open as far as possible to the toes, body stability feel the tightening of the inner thigh muscles. Complete 20 times.
4,Side lunge leg tightening
The purpose of this exercise is to enhance the active range of motion of our adductor muscles. Keep the upper body straight back, slide to one side in a controlled manner, squat the hips backwards and downwards, then the gluteus maximus muscle of the adductor muscle will pull the sliding leg back to neutral position. Note to keep the sliding leg toes facing forward, 10-15 times per side.
5, supine cross open leg
Lie on your back on the mat, arms open below the shoulders, and press the ground to maintain the stability of the upper body. Legs have control of the left and right cross and then do open and close. Do not move too fast, must be slow control, complete 20 times.
6, standing posture elastic band inward
This action single-leg stand unstable can find a support to assist, newcomers do not use the elastic band can also be. Maintain the stability of the upper body, support the foot of the leg firmly grasp the ground, the other foot hooked toe inward, pay attention to the pelvis do not rotate. Complete 20 reps on each side leg.
The exercise movements shared here are more suitable for you to practice at home now! For women, whether it is daily physical exercise, postpartum pelvic floor muscle recovery, or want to buttocks, need to build on the basis of pelvic stability to achieve results, and the adductor muscle and our pelvis directly connected, so the adductor muscle training for women, which can not be ignored Oh.