I started doing adductor flies a couple of weeks ago but I don't think I'm doing them right. Are you supposed to keep you feet flat or pointed up? Bend the knees slightly or keep them straight? How fast are you supposed to do them?
I ask because I haven't felt anything from them, I did two sets of a hundred the first time I did them and had no soreness the next day. Next time I did 2 sets of a hundred plus a set of a hundred with 5 pound ankle weights and a set of 50 with 10 pound ankle weights and still had barely any soreness the next day. Didn't really feel much strain or burn in the inner thighs when I was doing them either. Should I add more weight, do more reps, or do them at a slower pace? Or maybe do other adductor exercises with the flies? In short, how do I get sore doing this exercise? Any help would be appreciated.
Adductor flies
Hi.
I assume you are doing adductor flies to get stronger adductors to improve your side splits. If this is the case, this should be a weight training exercise, not an endurance test. You need to add more weight and bring your rep range down. Ramp up the weight gradually over time. There's no point crippling yourself on the first attempt.
As for the form, this really depends on what works best for you. I tend to have the toes pulled back, not pointed, and the legs "naturally straight". By "naturally straight" I mean as they would be if you were standing. Not bent, but definitely not hyper-extended. If in doubt, think what's best for your back. As a rule of thumb, bent legs release the hamstrings, which usually reduces the strain on the lower back.
Cheers
Tim...
I assume you are doing adductor flies to get stronger adductors to improve your side splits. If this is the case, this should be a weight training exercise, not an endurance test. You need to add more weight and bring your rep range down. Ramp up the weight gradually over time. There's no point crippling yourself on the first attempt.
As for the form, this really depends on what works best for you. I tend to have the toes pulled back, not pointed, and the legs "naturally straight". By "naturally straight" I mean as they would be if you were standing. Not bent, but definitely not hyper-extended. If in doubt, think what's best for your back. As a rule of thumb, bent legs release the hamstrings, which usually reduces the strain on the lower back.
Cheers
Tim...