Pritiahnutie nohy na stroji
Hip adduction machine
Primary muscles: Adduktory. Assisting muscles: Sedacie svaly, Zadná strana stehien.
How to do it
- Sadni si na stroj s nohami pri bočných opierkach a nastav záťaž.
- Chyť rukoväte a trup drž nehybne — východisková poloha.
- Tlač nohy dovnútra, spájaj ich k sebe, a vydychuj.
- Stiahnutie zadrž jednu sekundu a potom kontrolovane sa vráť s nádychom.
Key to the execution: Pomalý, kontrolovaný pohyb dovnútra, len zo stehien.
Common mistakes
- Pohyb robíš trhavo.
- Necháš trup naklonieť dopredu, aby si pohybu „pomohol“.
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.