exercise.id: 1775 Equipo: body weight

side plank hip adduction

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

exercise.synergist:

obliques glutes

exercise.instructions.title exercise.instructions.subtitle

Chinese

首先侧躺，双腿伸展并叠放在一起。用前臂支撑自己，将肘部保持在肩膀正下方。启动你的核心并将臀部抬离地面，从头到脚形成一条直线。在保持侧平板支撑位置的同时，将上面的腿抬向天花板，保持笔直。慢慢地将腿放回起始位置。重复所需的重复次数，然后换边。

🇬🇧 English (Fallback)

Start by lying on your side with your legs extended and stacked on top of each other. Prop yourself up on your forearm, keeping your elbow directly below your shoulder. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet. While maintaining the side plank position, lift your top leg towards the ceiling, keeping it straight. Slowly lower your leg back down to the starting position. Repeat for the desired number of repetitions, then switch sides.

exercise.cta.title

exercise.cta.desc1 side plank hip adduction exercise.cta.desc2

exercise.cta.button