Keep your feet flat on the footrests and grasp the handles on either side of the machine for support.
Slowly press your legs together against the resistance of the machine, ensuring that you squeeze your inner thighs as you perform this movement.
Hold the position for a few seconds when your legs are as close together as possible.
Slowly return your legs back to the starting position, making sure to control the movement and not allowing the weights to slam back into place.
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Controlled Movements: Avoid fast and jerky movements. Instead, perform the exercise in a slow, controlled manner. This not only helps to prevent injury but also ensures that your muscles are fully engaged throughout the exercise. Avoid Overloading: While it can be tempting to use a lot of weight to speed up results, this can actually be counterproductive and lead to injury. Start with a weight that you can comfortably lift for 10 to 15 repetitions and gradually increase the weight as your strength improves. Full Range of Motion: To get the most out of the exercise, it's important to go through the full range of motion. This means bringing your legs together as