基本信息
| 目标肌肉：外展肌 | 运动类型：力量 | 所用器械：器械 |
| 力学：孤立 | 发力类型：推 | 经验水平：初学者 |
| 相关部位：臀大肌, 腘绳肌 | ||
动作图解
目标肌肉群
Set up for the exercise by setting the weight you want to use on an adductor machine.
Stand facing the machine with the leg padding pressed up against the inside of your left leg.
Stand up straight with your right footplaced back and out of the way and hold on to the machine handles for stability. This is the starting position.
Slowly sweep yourleft leg out in front of your right leg, lifting the weight from the stack. Pushyour leg as far as comfortably possible.
Pause for a moment and then slowly return your leg to the starting position.
Repeat for desired reps and then repeat using your right leg.
Many adductor machines will be seated. In this case you will simply bring both thighs together pushingagainst the padding.
Don't allow the weight to drop to the stack. Slowly lower it in a controlled fashion and focus on the contraction in your hips and thighs.
Keep your upper body as still as possible, moving only at the hip of the working leg.
