内收肌 大腿 辅助器械 #1712
Assisted Side Lying Adductor Stretch
动作演示
© Gym visual — https://gymvisual.com/
动作速览
- 目标肌肉
- 内收肌
- 身体部位
- 大腿
- 所需器械
- 辅助器械
- 主要协同肌
- 腘绳肌
协同肌群
腘绳肌 臀肌
动作步骤
- 1
侧躺，双腿伸直并叠放在一起。
- 2
稍微弯曲下面的腿以保持稳定。
- 3
将上脚放在稳定的表面上，例如长凳或台阶上。
- 4
保持上腿伸直，慢慢将其降低到地面，感觉大腿内侧有拉伸感。
- 5
保持拉伸 20-30 秒。
- 6
返回起始位置并在另一侧重复。
English instructions（英文原版步骤）
- Lie on your side with your legs straight and stacked on top of each other.
- Bend your bottom leg slightly for stability.
- Place your top foot on a stable surface, such as a bench or step.
- Keeping your top leg straight, slowly lower it towards the ground, feeling a stretch in your inner thigh.
- Hold the stretch for 20-30 seconds.
- Return to the starting position and repeat on the other side.
