4 Scientifically Proven Reasons Why You Should Work With Kidnappers
Retractor training isn't just for aesthetics. Having well-trained buttocks, thighs, and strong hips gives you support even in most daily body movements. So if you are someone who prefers working
out only visible muscles in the gym, you should update your training program a bit. In fact, as conservative as hijackers may sound, they are essential to a healthy and fit body. We'll explain why you should now train your kidnappers more regularly.
What are the uses of hijackers?
To understand the importance of these muscles, it is first necessary to consider what role abductors play in the body and what is the difference with adductors.
Abductors (from the Latin for "spread") are a muscle group responsible for all muscle movements away from the body. The greater abductors are located in the outer region of the thigh and buttocks and consist of the gluteus medius (gluteus medius), the
gluteus medius (gluteus minor muscle) and the piriformis (piriformis), a pear-shaped skeletal muscle that essentially allows rotation of the hip joint. They are called thigh abductors or hip abductors.
As its Latin name suggests, the abductor muscle is responsible for all movements in which a limb of the body is removed from it, for example moving the leg away from the body.
The confidants (from the Latin "to drive"), on the other hand, are the messengers (antagonists) of the kidnappers. These are all muscles that bring a part of the body closer to it. In the above example, the
thigh approaches allow us to separate the legs toward the body. The kidnappers and confidants can only work in close interaction. But hip abductors not only allow us to walk straight and steady or flex and rotate the hip joint.
We also need hijackers to dance, jump, climb stairs, get in and out of a car, or ride or get off a bike. In order to be able to use these bodily functions without problems, it is necessary to strengthen this important muscle group through regular training. Regular abduction training can help with classic sports injuries.
1. Relieve knee pain with abductor training
If your knee twists with every movement, or if you can't keep up with your usual exercise due to pain, you should pay more attention to your hip abductors during exercise.
In fact, according to a scientific study published in the journal Physical Therapy & Rehabilitation Journal, people who exercise regularly can control or even prevent knee problems. In an eight-week study, people with osteoarthritis of the knee and associated joint pain
They perform special exercises for the hip abductors three to four times a week.
These included hip abductions in the lateral position of the resistance against Theraband, stabilization exercises standing on one leg, standing on one leg for resistance or even standing on one leg on a step.
After eight weeks, the scientists were able to determine that the training significantly increased strength, achieved better performance and reduced pain in the knee joint in patients with osteoarthritis of the knee joint.
2. Abductor training prevents thigh problems
Groin pain or strain is also common in amateur athletes and is usually the result of improper training or overtraining.
In a study published in the Journal of Sports Rehabilitation, researchers worked with ice hockey and soccer players who frequently had hip problems as a result of their sport.
As part of the study, they came to the conclusion that specific training in the groin area did not lead to a significant improvement in groin injuries. Conversely, in the control group, which focused on adductor training, especially abductors, a significant reduction in the risk of groin injuries could be demonstrated.
3. Abductor training can combat back pain
Did you know that in the case of back pain, the back itself is often not the culprit? According to a study published in the European
Spine Journal, one of the most common causes of lower back pain is the gluteus medius, which is the gluteus maximus muscle that is part of the muscle at the back of the hip, and therefore is an important part. from hip snatchers.
According to scientists, if this muscle is not strong enough, it leads to a lack of pelvic control, which causes the pelvis to swing to both sides when walking. On the other hand, since the body works to stabilize the pelvis, this results in a strong load on the lower back and therefore uncomfortable pain in the lumbar spine.
So it is not the back muscles that are responsible for the pain, but an imbalance in the gluteal muscles. So to fight back pain, you have to strengthen your hip abductors, especially the gluteus medius.
4. Retractor training protects runners from injury
If your extensors are too weak, you can injure yourself more quickly during training. Weakness in the hip abductors with strain leads to increased stress on the knees, ankles, and feet.
Runners* are particularly familiar with this problem, which manifests as knee pain in the front of the knee and around the kneecap (patellofemoral pain syndrome) or leads to what is known as runner's knee (iliac band syndrome). The good news is that if you have these issues, you don't have to hang up your running shoes right away.
According to a study published in the journal Orthopedic & Sports physical therapy, in fact, special abductor training can do wonders to prevent classic runner's injuries, and should be considered more beneficial and effective than classic strengthening exercises that involve only the knee.
Find out more about this: Want to improve your running technique, compensate for the monotonous stress of running and prevent injuries sustainably? Then yoga for runners is an absolute must in addition to targeted muscle training!
Disclaimer: Disorders like knee or back pain can have many different causes. If you suffer from it, it is best to consult a doctor.