I have just started adductor flyes in earnest but struggle to open my legs as far as I can in the side split. I have never done adductor flyes but can do a set of 15 reps of adductor pull downs with the entire stack at my gym.
On secrets of stretching it says that the addutor flyes isolate the adductors better than pull downs?
Will my legs drop further as I continue with the flyes, as on secrets of stretching again it says flyes allow you stretch and strengthen at the same time.
Any suggestion would be appreciated
adductor flyes vs pulldowns
The reason you can get down further in the split is because there is more weight pushing down.This is also the reason a lot of trainees can't get their legs as wide in the seated groin stretch as they can in the side split.
I would imagine the pulldowns are easier to perform due to only one leg being used at a time(the same explanation as for the flexibility tests Thomas Kurz suggests in his book).
Dragon.
I would imagine the pulldowns are easier to perform due to only one leg being used at a time(the same explanation as for the flexibility tests Thomas Kurz suggests in his book).
Dragon.
so you would say as I continue with the flyes, my legs will start to drop lower??DanBor wrote:I'm doing adductor flys too (5 kg on each leg, 3 sets 30 reps). I can spread my leg wide (not as much as in the split but close). I've noticed improvements when i gained strenght in adductors and hip flexors.
When I started with flyes I was not able to spread my legs wide also. I felt that hips were somehow my limiting factor. So I tried to turn my legs outwards (like in side split when toes are pointing up) and gradually increased weights. At the beginning with no weights for a few weeks, and then started with 0.5 kg (each leg), 1.5 kg, 2 kg, 2.5, .... and at the moment 5 kg. Each time I've increased weights I've noticed my legs were wider apart. This week I've noticed I can get them even wider because of the horse stance training I've been doing for the last month. At the very end of my last set I also try to hold my legs apart as long as I can (20-30 sec.).
So that's my experience, I hope it helps.
Cheers.
So that's my experience, I hope it helps.
Cheers.
Both exercises are shown in the Secrets Of Stretching DVD.
Adductor flies:-Lie on your back,hold both legs up in the air so they are perpendicular to the floor.Open your legs(like the splits) as far as you can then return to the starting position.That's one rep.
Pulldowns:-Place your foot in a noose attached to a pulldown machine(cable crossover,lat pulldown,triceps pressdown).Stand sideways and bring your leg down so both feet are together.Allow your leg to raise back up but no higher than waist height.
Please note-These are VERY brief descriptions.There are fine points that need to be known or thiese drills could cause injury.
Dragon.
Adductor flies:-Lie on your back,hold both legs up in the air so they are perpendicular to the floor.Open your legs(like the splits) as far as you can then return to the starting position.That's one rep.
Pulldowns:-Place your foot in a noose attached to a pulldown machine(cable crossover,lat pulldown,triceps pressdown).Stand sideways and bring your leg down so both feet are together.Allow your leg to raise back up but no higher than waist height.
Please note-These are VERY brief descriptions.There are fine points that need to be known or thiese drills could cause injury.
Dragon.
For example,when performing adductor flies,the lower back must remain in contact with the bench.If it starts to arch you need more lower back strength.
When performing adductor pulldowns,be sure to tilt your pelvis(like you would for the side split) and don't allow your leg to go above waist height.
When to wear ankle weights:-I'd say when you can easily perform 3 sets of 25-30 reps with no resistance.
Dragon.
When performing adductor pulldowns,be sure to tilt your pelvis(like you would for the side split) and don't allow your leg to go above waist height.
When to wear ankle weights:-I'd say when you can easily perform 3 sets of 25-30 reps with no resistance.
Dragon.