Odťahovanie nohy na stroji
Hip abduction machine
Primary muscles: Abduktory. Assisting muscles: Sedacie svaly.
How to do it
- Sadni si na stroj, nastav záťaž a nohy polož na bočné opierky.
- Chyť rukoväte a trup drž nehybne — východisková poloha.
- Tlač nohy von, rozťahuj ich od seba, a vydychuj.
- Stiahnutie zadrž jednu sekundu a potom kontrolovane sa vráť s nádychom.
Key to the execution: Trup zostáva nehybný — von sa pohybujú len stehná.
Common mistakes
- Hojdáš trupom, aby si pohybu pomohol.
- Pohyb robíš trhavo namiesto kontrolovaného pohybu.
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.
Nohy 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.