adductor flyes

backinjured · Post by **backinjured** » Oct 26, 2005 17:54

Is there a reason why I can't do adductor flyes? I feel something is locked in my hips, I can't bring them 90 degree with the floor. Any tips?

dragon · Post by **dragon** » Oct 27, 2005 05:44

If you feel your hips lock it may be your femur jamming into your pelvis.
You need to tilt your pelvis to prevent this from happening.

Dragon.

wynnema · Post by **wynnema** » Oct 27, 2005 07:19

backinjured wrote:Is there a reason why I can't do adductor flyes? I feel something is locked in my hips, I can't bring them 90 degree with the floor. Any tips?

90 degree with the floor would be vertical, is this what you mean.

Adductor flies are an isolation exercise, have you built up a good level of strength in your legs in general with squats/deadlifts etc.??

dragon · Post by **dragon** » Oct 27, 2005 07:43

Forget my first post,for some reason i was thinking adductor pulldowns...D'oh!

I agree with Wynnema,you have said in another post that you have had problems with your back.High reps of adductor flies can fatigue your lower back.
As also said,90 degrees would be the equivelent of a full split.

Dragon.

backinjured · Post by **backinjured** » Oct 27, 2005 08:06

90 degree with the floor yeah meant vertical

My back is ok for that kind of exercises, I'm certain of this. I would start with a low number of reps and as soon as I feel tired like Thomas Kurz says I should stop the exercise.

I tried titling the pelvis but it doesn't work

But you're right it's probably because my hips lock the femurs. The only way I can remove a bit of that locking is by putting a cushion under the buttocks so the back is curved and it let the legs to be more vertical.
Maybe is it because I'm not enough flexible, I can't bring the femurs in the right angle?

wynnema · Post by **wynnema** » Oct 27, 2005 08:34

i know what you mean I had the same problem. Put your hands under the small of your back to help. its probably tightness in your hip flexors that are preventing you from keeping your legs perpendicular to the floor.

CrazyBoy · Post by **CrazyBoy** » Oct 27, 2005 14:20

It's wrong to train your adductors twice a week? For example, monday I do the adductor pull-downs and on thursday I started (as of today) to do the adductor flyes.
Oh, can anybody tell me how should I start with this exercise (flyes)? I mean should I do them at first without any resistance or what?

backinjured · Post by **backinjured** » Oct 27, 2005 16:51

Crazy Boy, Mr. Kurz recommends doing them without any resistance first until you're able to do 100 repetitions (don't go any farther). Once you've reached that level and without soreness then you can add I think he says in Secrets of Stretching one half pound on each ankle. Then continue till 100, then add more weights.

i know what you mean I had the same problem. Put your hands under the small of your back to help. its probably tightness in your hip flexors that are preventing you from keeping your legs perpendicular to the floor.

Nice to hear I'm not the only one having this problem. So what are the stretches to do for hip flexors flexibility? If I want to start soon the adductor flyes I guess I shouldn't use static passive stretching since it takes so long before getting high results. Will the dynamic stretches shown on Kurz's tape Secrets of Stretching help my hip flexors flexibility for this exercise?

dragon · Post by **dragon** » Oct 28, 2005 03:40

If you're lying on your back and can't point your legs straight up i'm not so sure it is flexibility of the hip flexor that is the problem.
Your hip flexors are stablizing your legs in that position so that points to a strength issue of the hip flexors and lower back(which is why i assume mr.Kurz recommends ab/lower back work before embarking on adductor flies).Also,to fully straighten your legs in any position is down to hamstring flexibility.

Dragon.

CrazyBoy · Post by **CrazyBoy** » Oct 28, 2005 07:23

Thanks for the advice backinjured

Yesterday when I first did them, 2 sets of 50, I felt a little burning sensation in my hip flexors. Is it dangerous to feel such at a first attempt?

backinjured · Post by **backinjured** » Oct 28, 2005 08:02

Thanks dragon, I'll try to increase my hamstrings flexibility

CrazyBoy, if what you felt pain then you're doing too much. Here's what is said at the beggining of Secrets of Stretching:

IF YOU LISTEN TO YOUR BODY, YOU WILL BE ABLE TO FIND THE COMBINATION OF LOADS AND EXERCISES THAT WORKS FOR YOU. ANY MUSCLE SORENESS OR PAIN IS A SIGNAL TO STOP EXERCISES. DO NOT RESUME YOUR TRAINING IF YOU FEEL PAIN OR DISCOMFORT OR EVEN A TRACE OF PAIN.

so don't push yourself too hard and listen to your body

In Secrets of Stretching, Mr. Kurz says it is ok to work on Adductor flyes everyday, except if you've started to add weight, then it changes a bit. Remember you should put that exercise at the beggining of your workout because you need a strong back and abs (make sure to train them a lot too). If you do them at the end, your back will be probably tired and this would lead to injury.

dragon · Post by **dragon** » Oct 28, 2005 08:57

backinjured wrote:Thanks dragon, I'll try to increase my hamstrings flexibility

I would assume though that this depends where you feel the discomfort.Tightness in the hamstrings would require hamstring flexibility,pain or spasms in the lower back may well be be lower back/hip flexor weakness.

Dragon.

backinjured · Post by **backinjured** » Oct 28, 2005 16:56

I don't feel anything in the back, I just can bring my legs close enough so that they will be vertical, and this causes a bad alignment which is I guess the cause of popping/clicking sound.

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