exercise.id: 1712 Equipo: assisted

assisted side lying adductor stretch

exercise.body_part: upper legs exercise.target: adductors Grupo: hamstrings

exercise.synergist:

hamstrings glutes

exercise.instructions.title exercise.instructions.subtitle

Chinese

侧躺，双腿伸直并叠放在一起。稍微弯曲下面的腿以保持稳定。将上脚放在稳定的表面上，例如长凳或台阶上。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。保持拉伸 20-30 秒。返回起始位置并在另一侧重复。

🇬🇧 English (Fallback)

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.

exercise.cta.title

exercise.cta.desc1 assisted side lying adductor stretch exercise.cta.desc2

exercise.cta.button