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Hip Abduction (Machine)

A seated machine exercise that trains the outer hip muscles, including the gluteus medius, by pushing your knees apart.

मुख्य मांसपेशी: एबडक्टर्स
उपकरण: मशीन

Hip Abduction (Machine) कैसे करें

Set up the machine, choosing a light load to warm up your outer hips.
Adjust the machine so the pads and handles fit your body, then take the required position.
Push your legs outward against the pads, pause, then return slowly.
Exhale on the effort and inhale as you return to the start.
Do not use momentum or bounce; stop if you feel sharp pain.

टिप्स

Lean slightly forward to put more work on your glutes.
Keep the pace slow and steady.

आम गलतियां

Snapping your legs open with momentum.
Letting the pads slam back together.
Using a very short range of motion.

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एबडक्टर्स के सभी व्यायाम

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