Elastic - band - based resistance training and the Copenhagen
adduction exercises can both increase eccentric hip adduction strength in soccer athletes.
Studies have found that hip
adduction exercises are superior to quadriceps squeezes for activating the adductors and that isometric adductor squeezes in 45 degrees of hip flexion are superior to those in 0 or 90 degrees of hip flexion (Zakaria et al. 1997; Delahunt et al. 2011).
The Copenhagen
adduction exercise is a dynamic, partner - assisted exercise performed through a full range of motion (ROM).
Not exact matches
This means that using a barbell inevitably robs you of achieving the full potential of the
exercise which relies on the full arching movement and a complete horizontal
adduction.
When you're doing lunges, thigh
adductions or other leg
exercises, make sure that you're doing full stretches and contractions.
Being close to the deltoid muscle, the clavicular head significantly contributes to flexion, horizontal
adduction and inward rotation of the humerus, and is best engaged with
exercises which involve shoulder flexion and movements that end with your elbows above your clavicle.
Example Strengthening
Exercises - Isometric hip
adduction Hip
adduction using a resistance band.
Cable hip
adductions are a great balance
exercise and inner thigh
exercise.
Frontal plane
exercises such as jumping jacks, lateral lunges, and military presses, involve abduction and
adduction.
In general, it seems that compound
exercises that involve carrying an external load with a flexed trunk (as in deadlift or bent - over row), shoulder
adduction or shoulder extension (as in horizontal rows, pull - ups and lat pull - downs) all produce very high trapezius muscle activity.
Example strengthening
exercises: Isometric groin contraction, Hip
adduction using a resistance band.
Some common adductor / inner thigh
exercises are... Standing Cable
Adduction Side Lying Ankle Weight Adductions Seated Adductor / Inner Thigh Machine
Myers et al. (2005) compared a number of different rehabilitation
exercises performed with elastic tubing including internal and external rotation, rowing and combinations of shoulder flexion,
adduction and extension.
Single - joint
exercises involving shoulder horizontal
adduction also produce high levels of pectoralis major activation.
In practice, large levels of pectoralis major EMG amplitude can be achieved by a number of traditional multi-joint shoulder horizontal
adduction and elbow extension
exercises.
During rehabilitation
exercises involving hip
adduction, the adductors may be preferentially activated at different degrees of hip flexion.
Recently, Youdas et al. (2014) compared standing hip extension, hip flexion, hip
adduction and hip abduction
exercises across standing and moving limbs.
Some shoulder rehabilitation
exercises appear to target the deltoid muscles to a greater extent (internal rotation, arm elevation and horizontal abduction), while others can be used to reduce the muscle activity (arm frontal and horizontal
adduction).