Puusa adduktsioonitrenažöör
Hip adduction machine
Primary muscles: Aduktorid. Assisting muscles: Tuharad, Reie tagakülg.
How to do it
- Istu trenažööri, jalad vastu külgmisi polstreid, ja vali kaal.
- Haara käepidemetest ja hoia torso paigal – see on algasend.
- Suru jalad sissepoole, viies need kokku, hingates välja.
- Hoia kontraktsiooni üks sekund, seejärel naase kontrollitult, hingates sisse.
Key to the execution: Aeglane, kontrollitud liigutus sissepoole, ainult reitest.
Common mistakes
- Sa teed liigutust rapsatustega.
- Sa lased torsol ettepoole kalduda, et liigutust „aidata“.
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.