How to three best exercises to strengthen your abductors and get defined thighs

Normally, when we think of exercising our abductors, we think of the specific machine in the gym, although there are other ways to grow this muscle. In this article, we are going to teach you three exercises that are very different from the ones you usually do in the gym, to strengthen your abductors. It is a very interesting and very easy exercise that you can even do at home, you do not need to go to a gym. Side lunges are a multijoint exercise that will help you strengthen your abductors. It consists of making a lateral stride, bending the knee well, and returning to the standing position, we push (with all possible force) with the leg that is bent as if we wanted to jump on the opposite side. Adductions working with pulleys With the pulley at the height of your quadriceps, at greater difficulty and also depending on your practice, we will place it on the toe or on the ankle, we will hold on to have stability, and we will look for an opening job, surpassing the leg that we do not work. Copenhagen Adductions You work from a weight bench, and it is an exercise that requires some practice and is suitable for people who already train regularly in the gym. It consists of lying down in a plank position, looking to the left or right, and supporting the foot or knee that is farthest from the ground. We only have to raise and lower the hip, in this way we will do intense work of abductors. What exercises to do Almost all users who train the trapezius usually perform the typical shoulder shrugs that, although they are useful to hypertrophy them, are not the best option, so we bring you two exercises to maximize your trapezius training. The first of these is to perform one-arm dumbbell snatches. This exercise requires a great technique, so we suggest that it be done little by little and learned with a few kilos because doing it wrong can cost us a shoulder injury. The second exercise is simpler and the one we recommend doing the most. To execute it, we only have to tilt a bench 45&ordm, lean on it and perform the shrinkage as if we were standing. Because of how the fibers are positioned, doing them this way is much more efficient. The trapezius muscle is a large back muscle that resembles a trapezoid. It extends from the external protuberance of the occipital bone to the lower thoracic vertebrae and laterally to the spine of the scapula. The trapezius has upper, middle, and lower fiber groups. Many gym users usually include this muscle in their shoulder or back routines because a large trapezius is aesthetically very beautiful. What function does it have, The function of the trapezius is to stabilize and move the scapula. The superior fibers can elevate and upwardly rotate the scapula and extend the neck; the middle fibers retract the scapula; and finally, the inferior fibers depress and assist the superior fibers in upwardly rotating the scapula. These movements allow the scapula to rotate against the elevator scapulae and rhomboid muscles. This rotation is important, along with the deltoid for, for example, throwing objects.