Hey guys, Paulo Gentil is back. Today I'm going to talk about hip exercises. Specifically, I'm going to talk about adductor exercises, with an emphasis on in the adductor chair, the one here for the inner thigh.
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So, guys, I'm already telling you that in that little place that I'm pointing to here Here! Here, on Nerdflix, you will find several lessons on exercise selection, several lessons on setting up efficient, scientifically-based training. But this is especially for students health professionals, especially physical education professionals.
But I'll give you a head start, knock a quick chat here when we talk about the doctor's chair. Well, I've been involved in resistance training for a long time. I've trained Olympic athletes, I'm a partner in a gym, a gym malhares, i have a stake in the personal franchise.
Dude, my hypertrophy book is the best-selling book in Portuguese. I'm one of the most published bodybuilding researchers in the world. So I'm part of the history of the thing.
And that allows me to say things about my time. In my day, every woman's workout had to include this adductor chair. You know?
And it's not just her, she had to contain the adductor chair, the rabidutora and the kicks. But, but, but the evidence shows that these women's exercises, they actually, for the most part are unnecessary and even counterproductive. How to talk about gluteal exercise?
That's beating a dead dog, isn't it? If you take a look at my videos on pelvic lifts and gluteus shin splints. I'm going to talk about the adductor chair today, focusing on three reasons why you shouldn't Do not do this exercise.
So here we go. Number 1. Hypertrophy or toning, right?
No exercise will stiffen or tone the muscles. Sometimes people do this exercise wanting to enrich the inner thigh. The person even says, "Oh, I want to harden that part".
So you see. You can't enrich your muscles. What a person is picking up when they you're saying "oh, I want to enrich this part here".
In fact, she's picking up a fat, which is the subcutaneous layer on top of the muscle. So it's not that which must be hardened, but that which must be lost. What you can do for the muscle is hypertrophy it.
That's it. It's hypertrophy. In this case, you think, "Oh, then I'm going to do this chair to hypertrophy the muscle".
Really, totally unnecessary. The adductors are very involved in movements such as leg presses and squats. There have even been studies showing that when a person does squats The adductors, the inner thigh muscles, hypertrophy by 6.
9%. And do you know how much it hypertrophies the quadriceps? 4.
9%. In other words, almost 50% more hypertrophy than the quadriceps have. So the adductors hypertrophy very well.
So, for hypertrophy, this exercise is unnecessary. So if you do a good multi-joint, a squat, a leg press, that's good enough. It's a 2019 study by Cubo that says so.
That story I told you about, right? "Ah, so the person wants to stiffen up, they take the fat cover and say 'Ah, so I'm going to do the chair to lose the fat in that area'". Bored, guys.
Although fat loss is something that has been discussed, right? I even recommend you watch my class on Nerdflix on varicose veins and seloids, in which I talk about localized fat loss. This specific region of the hip has no scientific evidence, and because of the characteristic of vascularization, the characteristic of the enzymes present in the region and the fat cells themselves is unlikely, not to say impossible, that you will lose localized fat by exercising.
And even if there was fat loss localized by stimulating this musculature, this muscle is stimulated in the multi-joint exercises, such as leg presses and squats. Then we come to the third point, which is security. Now, someone may be saying "gee, but this exercise could be dangerous".
Well, there's the question of the hip's balance of forces. Some people might say "Oh, but for pubalgia, things like that", then it's a rehabilitation process, too, there is the other side of the coin, there are people who have had the pain and symptoms of pubalgia doing the adductor chair, but here I want to talk about the knee. Great Brazilian researchers, such as Tiago Fukuda, Paulo Luccarelli, Gabriel Leão Almeida, they show that knee pain, patellofemoral pain, which the women feel it a lot, they are associated with a problem of strength and activation of the muscles of the posterolateral complex.
And do you know what treating these pains involves? It is precisely the strengthening of the muscles opposite the adductors, the abductor muscles, especially the gluteus medius. In other words, it's the exact opposite of what is done with the adductor chair.
We're going to talk about an exercise that is very important for women, especially for men who, mainly, are indulging in excessive strengthening adductor chair, they have much more strength there than in the abductor, and this imbalance may actually be increasing. And I explain, guys, in detail, in the Nerdflix lessons, right, about hip exercises, gluteal exercises and so on. I'm talking about efficiency and safety, but you have to quickly understand here that the story we saw before, that this exercise is compulsory for women, it doesn't make any sense.
It doesn't make any sense, because he can even be risky, as well as inefficient. Because it's not good for hypertrophy, it's not good for fat loss and it can generate an imbalance of forces in the hip that harms your knee. So, without spoilers, please, the question is that I'm telling you not to do.
Now, if you have a specific need or, I don't know, a passion, a uncontrollable love for this exercise, okay, if you like to keep opening and closing the legs on the machines, go ahead, there's no problem, okay? Of course, I'm not talking about specificity, right? Suddenly a Jiu Jitsu fighter wants to training guards is not what I'm talking about here.
But really, the majority of people, the vast majority of people, can't and some of them shouldn't be in Tony's chair. All right? Got that, guys?
So let's free ourselves. Like the video, follow the channel and share it with as many people as possible. people you can, because the truth must prevail.
And I'll tell you what, if you're a student or physical education professional, visit my website and get to know Nerdflix. There are over 100 lessons for you to watch wherever, whenever and however you want. See you next time!
