exercise.id: 3006 Equipo: resistance band

resistance band seated hip abduction

exercise.body_part: upper legs exercise.target: abductors Grupo: glutes

exercise.synergist:

glutes hamstrings

exercise.instructions.title exercise.instructions.subtitle

Chinese

坐在椅子或长凳上，背部挺直，双脚平放在地面上。将阻力带缠绕在大腿上，就在膝盖上方。将双手放在椅子或长凳的两侧以获得支撑。启动外展肌（大腿外侧肌肉），并克服弹力带的阻力，慢慢将膝盖分开。动作结束时暂停片刻，然后慢慢将膝盖放回一起。重复所需的重复次数。

🇬🇧 English (Fallback)

Sit on a chair or bench with your back straight and feet flat on the ground. Wrap the resistance band around your thighs, just above your knees. Place your hands on the sides of the chair or bench for support. Engage your abductors (outer thigh muscles) and slowly push your knees apart, against the resistance of the band. Pause for a moment at the end of the movement, then slowly bring your knees back together. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 resistance band seated hip abduction exercise.cta.desc2

exercise.cta.button