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HEALTHYPRIYA SparkPoints: (18,828)
Fitness Minutes: (21,203)
Posts: 793
2/6/14 9:01 P

Thanks everyone, i will check more compound exercises and do them as supersets

HEALTHYPRIYA SparkPoints: (18,828)
Fitness Minutes: (21,203)
Posts: 793
2/6/14 6:22 P

Thanks everyone, i will check more compound exercises and do them as supersets

MOTIVATED@LAST Posts: 14,656
2/6/14 5:41 P

Avoid is probably too strong a word - it's not as though they are actually dangerous.

It's just that those are relatively small muscles, and training small muscles in isolation is not a particularly effective use of your training time. You are better off working larger muscles with compound exercises - you will get more bang for your strength training buck.

If you do want to train the abductors/adductors, try some compound moves with some lateral instability - eg. single leg squats, T stand/airplane pose, squats on balance board/BOSU, etc.

M@L

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
TACDGB Posts: 6,136
2/6/14 5:30 P

anytime spend working out is not a waste of time. Check with bodybuilding.com for what workouts best suit you.........good luck

Terri
FIELDWORKING SparkPoints: (29,903)
Fitness Minutes: (64,552)
Posts: 748
2/6/14 1:51 P

When you say to avoid the adduction/abduction do you mean the machines? What about the standing abduction? It targets the outer thigh, hips, and quads? Wouldn't that be better than using the machine? Just curious.

DUNJITZA66 SparkPoints: (10,681)
Fitness Minutes: (4,386)
Posts: 76
2/6/14 7:23 A

Gym and exercise will never be a waste of time, even 5 minutes is better then nothing! emoticon

MOTIVATED@LAST Posts: 14,656
2/6/14 6:56 A

Squats and deadlifts are great compound exercises, and definitely worth the time spent.

Abductions only work one small muscle. Ditch these in favor of something like lat pull-downs, or dumbbell rows (compound exercises that are hard to replicate with bodyweight alone).

M@L

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
HEALTHYPRIYA SparkPoints: (18,828)
Fitness Minutes: (21,203)
Posts: 793
2/5/14 10:04 P

sounds logical, is there any program that i can follow
i once did NROLFW but i didn't continue thinking its not enough

i might start NROLFW program again, or do you recommend me anything else?

ZORBS13 SparkPoints: (120,945)
Fitness Minutes: (117,453)
Posts: 13,682
2/5/14 9:48 P

choose 3 exercises: 1 lower body squat/deadlift/lunge, 1 upper body pull, 1 upper body push

superset these.

pick another 3 exercises.

do not ever do isolation exercises such as adductor/abductor.

"Sometimes the moments that challenge us the most, define us." - Deena Kastor

Agatsu Kettlebell Instructor
Can-Fit-Pro Personal Trainer Specialist
50K ultramarathon finisher, 10x marathon finisher (3:59:26 PR)/21x half marathon finisher (1:51:10 PR)
Mom (b. March 12, 2010)
runningskirtsandmanicures.blogspot.c
a/
HEALTHYPRIYA SparkPoints: (18,828)
Fitness Minutes: (21,203)
Posts: 793
2/5/14 9:28 P

i would love to know more about it

ZORBS13 SparkPoints: (120,945)
Fitness Minutes: (117,453)
Posts: 13,682
2/5/14 9:24 P

well what if I told you could do a full body workout in half the time with a better selection of exercises?

"Sometimes the moments that challenge us the most, define us." - Deena Kastor

Agatsu Kettlebell Instructor
Can-Fit-Pro Personal Trainer Specialist
50K ultramarathon finisher, 10x marathon finisher (3:59:26 PR)/21x half marathon finisher (1:51:10 PR)
Mom (b. March 12, 2010)
runningskirtsandmanicures.blogspot.c
a/
HEALTHYPRIYA SparkPoints: (18,828)
Fitness Minutes: (21,203)
Posts: 793
2/5/14 9:17 P

starting by 16 minutes on stair master
then 20 minutes of legs - deadlifts, squats with 35 lbs barbell and abductor machine

while rushing to work after gym i felt i wasted my precious 35 minutes i get in gym :(

i would love to hear critics because tomorrow morning i want to leave gym with feeling of accomplishment


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