What exactly are these exercises??

mmcg_33 · Post by **mmcg_33** » Dec 06, 2004 06:53

I've recently bought 'stretching scientifically' and I'm sure the contents are going to dramatically improve my flexibility.

On critisism though, is that many terms are introduced without having any explanation...

For example - Can anyone tell me what the following exercises are:
1. Abductor flies?
2. Good morining lift?

Thanks
mark

wynnema · Post by **wynnema** » Dec 06, 2004 10:22

Good morning lifts are one of the most common exercise with weights, I suggest you check google.

Adductor flies involve lying on your back, bringing your legs up straight so they are 90 degrees to the ground and then opening them apart. The exercise is simply opening and closing them as far as you can. It helps to have a pillow to rest your head on as you will be watching your legs to make sure you are doing the exercise correctly. I always put my hands under the small of my back, seems to help.

If you back tenses hard whilst doing these then your back is not strong enough. Go slowly and see how you feel

Guest · Post by **Guest** » Dec 06, 2004 10:32

So is this the good morning lift?
http://www.exrx.net/WeightExercises/Ham ... rning.html

Can Adductor flies be done lying on your side and just raising one leg up?

wynnema · Post by **wynnema** » Dec 06, 2004 10:43

Yes that is the correct exercise. It trains the hamstrings (mainly upper) and also the lower back.

The other exercise lying on your side would not be adductor flies. It is called somehting else but yes you could do these to start off with if you like they would stress the same muscles as the adductor flyes - albeit one side at a time.

dragon · Post by **dragon** » Dec 07, 2004 06:06

Hi,
Depends which leg you're raising.For example,if you lie on your right side and raise your right leg this would tense the adductors(because the movement is limited to around 6 inches though the adductors will not be working through their full range of motion).

If you lie on your right side and raise your left leg this would not work the adductors,this would be working the muscles of the outer thigh and obliques.

Dragon.

mmeloon · Post by **mmeloon** » Dec 09, 2004 15:40

Guys, remember to make a distinction between adductors and abductors in this discussion. I think that may be where part of the confusion is coming from.

I don't have too mcuh to add except that in addition to the exercises listed, remember you can always use the low-pulleys at the gym to work either the abductors or adductors. And some gyms even have special "hip" machines which let you do leg lifts in all directions, which would also work the abductors and adductors.

-Mark

kiwisting · Post by **kiwisting** » Mar 11, 2005 18:52

Using the Hip flexor machines in gyms only offers a short range of motion. The best way I found was to stand, the same as in side leg raises, pull down the cable with assistance if needed and attach it to the foot of the leg about to be raised. Then slowly let the leg go up (eccentric) and then also control the leg coming beck down (concentric).
To get more adductor power do power squats.

mmcg_33 · Post by **mmcg_33** » Mar 21, 2005 13:47

actually guys, the reason i was looking at these excersises was that i want to improve the flexibility of my hips bending forward, it's terrible at the moment. So if you have any other specific excersises, I'd love to hear from you, ta.

Mark

dragon · Post by **dragon** » Mar 22, 2005 06:40

To bend forwards from the hips doesn't require hip flexibility usually.If you are bending only from the hips then the thing that can restrict you is hamstring flexibility.If you are rounding your back(which you shouldn't be doing) then you will be stretching your lower back(with the risk of stretching the ligaments).

The exercise your originally listed to help you is the good morning(or stiff leg deadlift if you prefer that exercise).This will strengthen your hamstrings whilst stretching them and strengthen you lower back.

Dragon