Tuesday, March 6, 2007
Time wasting machine- hip adduction/abduction machine
There are a few machines in the gym that are only there because when people come in to take a tour possibly thinking about joining, they look for specific machines. These machines are there for that gym goer, but if you watch closely, no reputable trainer will work their clients out on them. The hip adduction/abduction machine happens to be one of them.
This machine is a favorite of the women in the gym. The majority of these women share the same goal. Firm legs, smaller hips and shapely rears. Notice that the goal is to be smaller in these areas of focus, not bigger. However, with the techniques typically used, the end result is muscle growth.
Now, this isn't to say that this machine is all bad. It does have it's place in the world of fitness, but it's in rehab. If you've had a major knee, hip or back injury, this machine can be a great tool for regaining strength. Just not changing your body composition.
The biggest reason for not using this machine (other than it generally leads you to a completely different goal) is the biomechanics of the motion. This is why any personal trainer who understands human movement science looks for other methods of training for these muscle groups.
This is a seated machine. If you think about it, what muscles are you utilizing when you're sitting? None! When do you ever use your hip muscles when you're sitting? You don't. And on top of this, most people are sitting for long periods of time during their workdays. If you're stuck in front of a computer all day long, the last thing you want to do in training your muscles is to continue sitting in your workout routine.
To effectively train your legs, hips and glutes, try to incorporate balance and stabilization into your routine. Do standing or walking motions. Lateral resistance band walks are a much more effective and much more intense way of targeting these muscle groups.