라이브러리로시작 
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운동 라이브러리
Hip Adduction Machine
A seated machine that squeezes the legs together against resistance, strengthening the inner-thigh adductor group.
하체머신Hip adduction
주동근
대내전근장내전근
협응근
박근치골근
장비
머신
패턴
Hip adduction
준비 자세
- 01Sit in the machine with your back against the pad.
- 02Place the inner thighs against the leg pads.
- 03Set the start width to a comfortable stretch.
- 04Grip the handles and sit tall.
수행
- 01Squeeze the legs together until the pads meet.
- 02Pause briefly at the fully closed position.
- 03Open the legs slowly back to the stretch.
- 04Stop before the weight stack touches down.
체크포인트
- -The pelvis stays still against the seat.
- -The squeeze finishes with the pads touching.
- -The return takes about two seconds.
- -Tension stays on the stack at the open position.
흔한 실수
- -Setting the start width beyond a comfortable stretch.
- -Letting the stack slam down between reps.
- -Rocking the torso to help the squeeze.
- -Rushing reps without a pause at the close.
프로그래밍 노트
- -Use 3 sets of 12 to 20 reps.
- -Increase the start width gradually as adductor flexibility improves.
- -Progress with a two-second pause at full closure before adding plates.