Abduction/Adduction machines

  • shoelessj

    Posts: 511

    Jan 11, 2008 3:52 AM GMT
    Are these two machines useful or useless? As part of my workout program [generated by Activtrax], which combines machines and free weights, I do a few sets on these machines a couple times a week. However, I feel really silly on these machines. They don't challenge me at all, I'm clumsy and always get one or both of my legs stuck while trying to get in or out of them, and, um, again, they just feel/look real silly. Not to mention that most of the time there's some trixie [male or female] taking up either of these machines, going through the motions, while reading People or some women's fitness magazine.

    I'm trying to stick to the regimen, which is getting me good results on my back, arms and chest, but is there any real point to these machines to someone like me, who wants to drop fat/build muscle?
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    Jan 11, 2008 4:10 AM GMT
    My personal trainer has me use them to develop the muscle to help my balance. He has me do them at weights that challenge me.
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    Jan 11, 2008 8:05 AM GMT
    If your abducted by a machine then......................
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    Jan 11, 2008 12:32 PM GMT
    All I know is that the Abductor makes my hips hurt (right at the head of the femur and the greater trochanter and probably due to arthritis.) I therefor use it at a low weight level. On the other hand, every muscle you exercize helps so long as your not doing destructive damage.
  • Artesin

    Posts: 482

    Jan 21, 2008 3:54 AM GMT
    Yes because abductors stabilize your hips which absorbs shock from your knees therefore keeping your back and knees healthy and undamaged. Not to mention the muscles are around your groin area so they don't require a huge weight to build, even light weight on these machines makes a difference. Does it matter who's on a machine as long as it works and has the desired effects? If all you care about is looks and mass then skip it but you'll just end up damaging yourself due to weak abductors. Take it from a snowboarder who uses these muscles ALOT
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    Jan 21, 2008 4:02 AM GMT
    My generic know nothing axiom is no burn no fatigue = no work but I may be horribly wrong. I try to feel it and work it till I have to really push it hard, otherwise I write a little note on my charts about upping the weight or reps.
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    Jan 21, 2008 4:12 AM GMT
    I've heard they're very good if you're planning on giving birth.
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    Jan 21, 2008 4:19 AM GMT
    1969er saidI've heard they're very good if you're planning on giving birth.


    My weightlifting teacher in college was like ok boys this is a hip machine but you all are boys so nevermind on to this machine
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    Jan 21, 2008 4:20 AM GMT
    Because I wrecked my knees and can't squat, I use every weird leg machine in the gym, including these two. I'm clueless about how much they help. I maxed out on them (and the glute machines)long ago, so I have to do very high reps to feel anything.
  • Artesin

    Posts: 482

    Jan 21, 2008 5:18 AM GMT
    You dont wanna feel like such a girl while doing them (Although I dont see how protecting your knees and back is girly but I suppose people have masculinity complexes)? Then do the lateral tube walk, I'll leave you to look it up ~ .
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    Jan 28, 2008 2:54 AM GMT
    Every trainer and bodybuilder I have ever known incorporates them into their leg workouts. I hated the fact that my past trainers made me do them but now I always add them at the end. Still embarrassing but that is why it is in the back of the gym and turned towards the wall.
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    Jan 28, 2008 3:05 AM GMT
    the yes no machines are great. put them at high weights and you will feel it I promise. also they give you a great but and help with the whole lower body v curve thing.
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    Jan 28, 2008 3:11 AM GMT
    I had a trainer who referred to them as the "pussy snap" machines. I started laughing pretty loud. Then he made me do them. After a couple of sets, I felt muscles I never knew I had. I still incorporate them into my leg work-outs.

    Like ScottNV's gym, they are shoved in the back of the weight room near the "emergency bathroom"
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    Jan 28, 2008 4:03 AM GMT
    They are my favorite machines in the gym. But then, I do mostly free weights.
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    Jan 28, 2008 5:38 AM GMT
    lol
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    Jan 28, 2008 5:48 AM GMT
    Thank you. Now I have the image in my head again of that Wilford Brimely type licking his lips and rubbing his nipples at me while using that damned machine. Yeah, it happened and yeah, I'm emotionally scarred. Thank you for helping me relive my trauma.icon_cry.gif
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    Jan 31, 2008 10:51 PM GMT
    I used both of these machines in my physical therapy session just today (knee injury). My therapist tells me they are very good for stabilizing the knee and hip joints. I am sure strengthening lateral muscles in the legs would be super for things like tennis, skiing, dance and tumbling.

    If you're just going for size, think about how much bigger your legs will look from the front or back if you work out all four sides of your legs instead of just the front and back. ;)
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    Feb 05, 2008 11:49 PM GMT
    Just got the March copy of Men's Fitness today. They had a quick "Good or Bad?" article on this topic:

    PROS: The machines definitely allow you to feel the burn in the target areas.
    CONS: Despite the perception (mostly among women) that these machines "tone" flabby thighs, they don't actually apply enough resistance to burn many calories. Because they don't allow the legs to stabilize a load (as a squat or lunge does), the abductor and adductor don't build much muscle or strength. Plus, opening and closing your legs in a public gym is just asking for trouble.
    VERDICT: Bad. "If you want strong, athletic-looking legs," says Jason Ferruggia, an MF training adviser, "you need to squat, lunge, and deadlift." Those simple movements will train the thighs' inner and outer areas much more efficiently and without compromising your manhood.

    [ok, there were two potentially homophobic comments in there...ugh]