Hip Adduction
L'esercizio alla macchina per l'adduzione delle anche isola i muscoli dell'interno coscia stringendo le gambe l'una contro l'altra contro una resistenza. Mira agli adduttori dell'anca ed è comunemente usato per costruire forza nell'interno coscia e migliorare la stabilità dell'anca.
Come eseguirlo
- Siediti sulla macchina per l'adduzione delle anche e regola i cuscinetti in modo che poggino contro l'interno delle ginocchia.
- Mantieni una posizione eretta con la schiena ben appoggiata allo schienale e i piedi sui poggiapiedi.
- Stringi le gambe l'una verso l'altra contro i cuscinetti con un movimento controllato.
- Fai una pausa nel punto di massima adduzione.
- Ritorna lentamente alla posizione di partenza e ripeti per il numero di ripetizioni desiderato.
Consigli sulla forma
- Mantieni la schiena piatta contro lo schienale del sedile.
- Stringi le gambe verso l'interno in modo fluido senza usare lo slancio.
- Fai una breve pausa nel punto di massima contrazione.
- Torna alla posizione di partenza in modo controllato.
Respirazione: Espira mentre stringi le gambe verso l'interno contro la resistenza e inspira mentre torni alla posizione di partenza.
Errori comuni
- Usare un peso eccessivo, che costringe a dare uno strappo per chiudere i cuscini e riduce il coinvolgimento muscolare.
- Sollevare la parte bassa della schiena dallo schienale, spostando lo sforzo lontano dall'interno coscia.
- Lasciare che i pesi si scontrino tra una ripetizione e l'altra, perdendo la tensione sugli adduttori.
Muscoli coinvolti
Primari: adduttori dell'anca. Secondari: glutei, adduttori.
Serie e ripetizioni consigliate
Migliorare la forma fisica
3 serie x 10-12 ripetizioni, recupero 60 s
Perdere peso
3 serie x 12-15 ripetizioni, recupero 45-60 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Più facili, più difficili e alternative
Rendilo più facile
Rendilo più difficile
Fai attenzione se…
- Se avverti un fastidio acuto all'anca o all'inguine, rallenta e scegli un'opzione più leggera.
Indicazioni educative generali, non parere medico. Interrompi in caso di dolore acuto e consulta un professionista qualificato in caso di dubbio.
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Dove dovrei sentire lavorare la macchina per l'adduzione dell'anca?
Dovresti avvertire il lavoro direttamente nell'interno coscia e nella zona dell'inguine.
Ogni quanto posso fare gli esercizi di adduzione dell'anca?
Due o tre volte a settimana sono più che sufficienti per la maggior parte dei principianti per consentire un recupero adeguato.
Cosa devo fare se avverto fastidio alle ginocchia?
Abbassa il peso e assicurati che le ginocchia e i piedi siano comodamente allineati contro i cuscinetti.