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HEALTHYPRIYA's Photo HEALTHYPRIYA SparkPoints: (18,710)
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2/6/14 9:01 P

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



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HEALTHYPRIYA's Photo HEALTHYPRIYA SparkPoints: (18,710)
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2/6/14 6:22 P

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



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MOTIVATED@LAST's Photo MOTIVATED@LAST Posts: 14,229
2/6/14 5:41 P

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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.


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TACDGB's Photo TACDGB Posts: 6,132
2/6/14 5:30 P

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

Terri


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FIELDWORKING's Photo FIELDWORKING SparkPoints: (25,652)
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2/6/14 1:51 P

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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.



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DUNJITZA66's Photo DUNJITZA66 SparkPoints: (10,190)
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2/6/14 7:23 A

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



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MOTIVATED@LAST's Photo MOTIVATED@LAST Posts: 14,229
2/6/14 6:56 A

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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.


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HEALTHYPRIYA's Photo HEALTHYPRIYA SparkPoints: (18,710)
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2/5/14 10:04 P

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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?



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ZORBS13's Photo ZORBS13 SparkPoints: (103,531)
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2/5/14 9:48 P

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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
9x marathon finisher (3:59:26 PR)/19x half marathon finisher (1:51:10 PR)
Mom (b. March 12, 2010)


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HEALTHYPRIYA's Photo HEALTHYPRIYA SparkPoints: (18,710)
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2/5/14 9:28 P

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i would love to know more about it



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ZORBS13's Photo ZORBS13 SparkPoints: (103,531)
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2/5/14 9:24 P

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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
9x marathon finisher (3:59:26 PR)/19x half marathon finisher (1:51:10 PR)
Mom (b. March 12, 2010)


Total SparkPoints: 103,531
 
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HEALTHYPRIYA's Photo HEALTHYPRIYA SparkPoints: (18,710)
Fitness Minutes: (21,133)
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2/5/14 9:17 P

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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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