Band Hip Adductions

طريقة الأداء

1. 01Anchor a band around a solid post or other object.
2. 02Stand with your left side to the post, and put your right foot through the band, getting it around the ankle.
3. 03Stand up straight and hold onto the post if needed. This will be your starting position.
4. 04Keeping the knee straight, raise your right legs out to the side as far as you can.
5. 05Return to the starting position and repeat for the desired rep count.
6. 06Switch sides.

نقاط الأداء الصحيح

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.