Sprava za odvođenje kukova
Hip abduction machine
Primary muscles: Abduktori. Assisting muscles: Gluteusi.
How to do it
- Sedi na spravu, podesi težinu i postavi noge na bočne jastučiće.
- Uhvati ručke i drži trup nepomično — to je početni položaj.
- Potisni noge ka spolja, razmičući ih, dok izdišeš.
- Zadrži kontrakciju jednu sekundu, pa se kontrolisano vrati, udišući.
Key to the execution: Trup ostaje fiksiran — samo se butine pomeraju ka spolja.
Common mistakes
- Njihanje trupa radi lakšeg pokreta.
- Izvođenje pokreta u trzajima umesto kontrolisano.
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.