Recommended training exercises for the inner thigh (hip adductors) muscle group:< /p>
Groin pain often occurs in athletes who need to move their bodies vigorously, such as basketball, volleyball, and baseball. A higher proportion of it occurs in football sports where lower limb movements are extremely intense
Gin pain is often a reaction symptom, and there are many causes. The root cause needs to be determined by professional therapists
From the perspective of muscle strength and physical training, exercising the lower limbs The adductor muscles may be one of the good preventive measures. Today I want to introduce to you a great inner leg training movement!
Side plank hip adduction (lower limb) adduction training:
Training purpose:
Strengthen the adductor muscles
Improve overall core ability
Prevent common rear and medial leg strains
Prevent knee sprains
Suitable for the crowd
1. First choice for football enthusiasts
2. Other open sports that require fast movement (basketball, rugby, competitive Frisbee...)
3. Those who have experienced groin pain
4. Those who are prone to knee discomfort after long-term exercise
5. Those who feel that the knee joint is not stable enough during muscle strength training
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Action preparation and precautions:
1. Select A bench press bench with space below to stretch your feet
2. Place the upper foot with your knees bent on the bench press bench (it is not recommended to perform the movement with completely straight legs, especially if the knee stability is poor and the core strength is weak Novice)
3. Perform the action with side plank support on the elbow support (core stabilization strength)
4. Pay attention to the need for the lower foot or buttocks to "approach the ground" (eccentric action) Control a slower speed
5. When pushing up, you can do it in sections as in the action demonstration, or you can also adduct the buttocks and lower feet at the same time (slightly more difficult)
6. If you feel tingling or numbness during the movement, it means that this movement is not suitable. Please seek professional assistance