Naprava za odmik nog
Hip abduction machine
Primary muscles: Abduktorji. Assisting muscles: Zadnjica.
How to do it
- Sedi na napravo, nastavi težo in noge položi na stranski blazinici.
- Prijemi ročaja in trup drži pri miru — to je izhodiščni položaj.
- Noge potisni navzven, razmakni jih, med tem izdihni.
- Kontrakcijo zadrži eno sekundo, nato se nadzorovano vrni in vdihni.
Key to the execution: Trup ostane pri miru — navzven se premikata samo stegni.
Common mistakes
- Zibaš s trupom, da bi pomagal pri gibu.
- Gib izvajaš sunkovito namesto nadzorovano.
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.