[![Thumbnail](https://images.dlive.io/f851df17-67f8-11e8-a17f-0242ac110002)](https://dlive.io/video/mrpointp/3264b050-67f8-11e8-b440-7b6997b9f3d1)

#### Dear Steemians,

The action recommended for everyone today is Seated Hip Adduction, which is to train adductor group of muscles along the inside of the thighs. Practising this part is still quite laborious.
>今天推荐给大家的动作是坐姿夹腿，主要练的肌肉部位是大腿内收肌群，这个部位练起来还是相当的“酸爽”。

#### Key Points 动作要领
1.As is shown in the photo above , you need to keep your body naturally sitting on the seat, and make your lower back close to it.
>如上图，身体自然坐在座椅上，腰背紧贴靠椅。

2.The distance between the two baffles should be adjusted based on your own conditions;
>两腿大腿挡板的距离根据自己的情况适当调节。

3.Do not use explosive force when clamping hard, otherwise the effect will be affected.
>用力夹紧时不要利用爆发力，否则影响效果。

4.When expanding outwards, you need to slow down, or you will get hurt.
>向外展开时要缓慢，否则会受伤。

5.Stay for a second when you keep your legs at the top.
>夹紧至顶峰时停顿一秒。

6.Learn to make good use of your strength and focus on the thigh adductor group of muscles.
>不要借力，注意力集中在大腿内收肌群。

This action can be done in groups of 5 or 6, about 12 in each group, which can also be adjusted based on your own situation. ATTENTION:When practicing your legs, do remember to warm up. You can use deep squat to finish it.
>此动作可做5或6组，每组12个左右，重量选择从轻至重。注意事项：练习这个动作前一定要热身，可采用宽距深蹲这个动作热身。

The thigh adductor group of muscles matter a lot, especially in exercising your legs. My post is only for reference. If there is any suggestion, do let me know. Let’s make progress together!
>大腿内收肌群也是个比较重要的部位，练腿时不要忽略了。我的健身文只是作为参考，如果有任何建议或是需要更多的帮助可以提出，大家共同进步！


<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-catalog-1-1">Chapter 1-37</a>
<a href="https://steemit.com/dlive/@mrpointp/6a9377c0-6011-11e8-b143-ffce16c65548">Chapter 38</a>
<a href="https://steemit.com/dlive/@mrpointp/7361ca70-6622-11e8-b440-7b6997b9f3d1">Chapter 39</a>


My video is at [DLive](https://dlive.io/video/mrpointp/3264b050-67f8-11e8-b440-7b6997b9f3d1)