Jak wykonać ćwiczenie
- 1
Starting Position:
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Adjust the seat height so that your knees are aligned with the pivot point of the machine.
- 3
Sit with your back flat against the backrest, maintaining good posture.
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Place the outside of your thighs against the machine’s padded levers.
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Position your feet flat on the footrests or platform of the machine.
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Grasp the handles or sides of the seat for stability.
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Ensure your spine is neutral and your core is slightly engaged.
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Movement:
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Exhale as you slowly push your legs outward against the resistance pads.
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Focus on initiating the movement from your hips, not your knees.
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Continue opening your legs until you feel a strong contraction in your outer hips and thighs.
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Hold the fully abducted position briefly (1-2 seconds) to maximize muscle engagement.
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Inhale as you slowly control the return of your legs to the starting position, resisting the weight throughout the movement.
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Avoid allowing the weight stack to touch down between repetitions to maintain constant tension on the muscles.
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Repeat for the desired number of repetitions, maintaining control throughout the set.
