Naprava za primik nog
Hip adduction machine
Primary muscles: Aduktorji. Assisting muscles: Zadnjica, Zadnje stegenske mišice.
How to do it
- Sedi na napravo z nogama ob stranskih blazinicah in nastavi težo.
- Prijemi ročaja in trup drži pri miru — to je izhodiščni položaj.
- Noge potisni navznoter, približaj ju, med tem izdihni.
- Kontrakcijo zadrži eno sekundo, nato se nadzorovano vrni in vdihni.
Key to the execution: Počasen, nadzorovan gib navznoter, samo iz stegen.
Common mistakes
- Gib izvajaš sunkovito.
- Trup nagneš naprej, da bi »pomagal« pri gibu.
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.