Puusa abduktsioonitrenažöör
Hip abduction machine
Primary muscles: Abduktorid. Assisting muscles: Tuharad.
How to do it
- Istu trenažööri, vali kaal ja aseta jalad külgmistele polstritele.
- Haara käepidemetest ja hoia torso paigal – see on algasend.
- Suru jalad väljapoole, viies need laiali, hingates välja.
- Hoia kontraktsiooni üks sekund, seejärel naase kontrollitult, hingates sisse.
Key to the execution: Torso püsib paigal – väljapoole liiguvad ainult reied.
Common mistakes
- Sa kiigutad torsot liigutuse abistamiseks.
- Sa teed liigutust rapsatustega, selle asemel et kontrollitult.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Jalad exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.