🦵Gym Machines
髋内收 — 动作分析
Strengthen inner thighs with precision.
AI指导
AI驱动的运动指导
0–100
动作分析
Beginner
难度
iOS
免费下载
主要肌肉
Adductor Magnus, Adductor Longus, Adductor BrevisAdductor MagnusAdductor LongusAdductor BrevisPectineusGracilisObturator Externus
器械
Hip Adduction Machine
AI指导 — 分数明细
Hip Range of Motion
Controlled Movement Speed
Spinal Alignment
Knee Tracking
Full Contraction
Relaxed Shoulders
常见错误
Excessive Forward Lean
Leaning too far forward shifts the load from the adductors to the lower back and hip flexors, reducing the effectiveness of the exercise for the target muscles. This can also strain the lumbar spine.
Using Momentum
Swinging the legs rapidly to complete the adduction phase, rather than controlling the movement, reduces muscle tension and engagement. This can lead to less effective muscle development and potential joint strain.
Incomplete Range of Motion
Not allowing the legs to fully abduct (open) at the start of the movement or not fully adducting (closing) them at the end limits the stretch and contraction of the adductor muscles, diminishing the exercise's benefits.
