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The abductor so-called muscles (interior of the thighs), solicited little, can work himself to the low pulley.
A hand in support on the setting (or a support to the level of the size), standing, on a leg, the other being joined to a strap: it is about bringing back the leg girthed on the front of the stationary leg. All adducteurs. small, means, big and internal. To execute numerous repetitions.
..The bench to ischio 
The bench to ischio The arms placed behind behind the back, hands clutched at the bench, the slightly tilted back, the hanging legs: the movement of the legs that goes up and bring down again describing a bow of circle make work quads. But if one chooses the position lengthened on the stomach, the tense arms, clinging at the bench beyond the head, and legs to the vertical, bent knees, one works the muscles flexors of the leg on the thigh (ischio-jambiers). One blows while bringing the heels toward the buttocks ..Press to thighs Seated, knees brought close to the chest, on an expiration, to spread the lower members. Elevation of the calves TO 30 cm of distance of a wall, standing on a hold of wood, the tips of the feet put on the hold. One maintains the right back, the toppled forward slightly basin. To bend the knees, parallel hips, to put the hands on the wall to height of the chest. to make higher themselves on tiptoe while expiring, to hold the positon while contracting the muscles of the calves, to inspire while bringing down again the heels toward soil. Movement of stretch of the twins (muscle of the heels).
All these exercises execute themselves at the rate of several sets. The beginners start with 3 sets of 10. The essential is always to grant the time of recuperation between every set and to really rhythmize the movements on the inspirations and expirations on the effort.
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