Sprava za odmicanje kukova (abdukcija)
Hip abduction machine
Primary muscles: Abduktori. Assisting muscles: Gluteusi.
How to do it
- Sjedni na spravu, odaberi težinu i postavi noge na bočne jastučiće.
- Uhvati ručke i drži trup mirno — to je početni položaj.
- Gurni noge prema van, razmičući ih, uz izdah.
- Zadrži kontrakciju jednu sekundu, a zatim se kontrolirano vrati uz udah.
Key to the execution: Trup ostaje nepomičan — prema van se pomiču samo bedra.
Common mistakes
- Njihanje trupa radi pomoći pokretu.
- Izvođenje pokreta u trzajima umjesto kontroliranim kretanjem.
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.
Noge 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.