Standing machine hip abductions

Gluteus maximus Adductor magnus Semltendlnosus Semimembranosus Gracilis Sartorius

Quadriceps, vastus mediaiis Biceps temoris, short head

Gastrocnemius, medial head Soleus

Peroneus longus Extensor digitorum longus

THE MOVEMENT

Stand on one leg at the machine, placing the other leg against the roll below the knee:

• Slowly raise the leg as high as possible.

• Return to the initial position.

Abduction Is limited by how soon the neck of the femur butts up against the rim of the acetabulum. This exercise develops the gluteus medius. It also develops the deeper gluteus minimus, whose function is the same as that of the anterior fibers of the gluteus medius. For best results, use long sets.

External oblique

Gluteus medius

Grand trochanter

Gluteus medius

Gluteus maximus

Tensor fascia lata Quadriceps, rectus temoris Fascia lata, lliotibial band Quadriceps, vastus

Quadriceps, vastus

Peroneus tertius

Peroneus longus

Gluteus Maximus Quadriceps Fascie

Long head Short head

Semitendlnosus Semimembranosus Gastrocnemius, medial head Gastrocnemius, lateral head

Iliac crest Gluteus minimus

Greater trochanter Diaphysis of femur

Condyle of femur

Short Leg And Tensor Fascia Lata Pain

Sacrum

Coccyx

Ischial tuberosity

GLUTEUS MEDIUS AND MINIMUS RAISE THE LEG LATERALLY

Sacrum

Coccyx

Ischial tuberosity

Quadriceps, vastus

Peroneus tertius

Gluteus medius

Gluteus maximus

Long head Short head

Biceps femorls

Semitendlnosus Semimembranosus Gastrocnemius, medial head Gastrocnemius, lateral head

Tensor fascia lata Quadriceps, rectus temoris Fascia lata, lliotibial band Quadriceps, vastus

Peroneus longus

Peroneus

Iliac crest Gluteus minimus

Greater trochanter Diaphysis of femur

Condyle of femur

FLOOR HIP ABDUCTIONS

THE MOVEMENT

Standing Lateral Machine

Coccyx

Sacrum Os coxa lumbar vertebra

Lie on the side and support the head with the hand: • Raise the leg laterally no more than 70 degrees, keeping the knee straight. This exercise works the gluteus medius and minimus. You can vary how high you raise the leg. Hold the leg at the height of the movement for a few seconds with an isometric contraction.

You can raise the leg slightly to the front or the back or raise it vertically. To increase the intensity, use ankle weights, elastic band, or low pulley.

THE MOVEMENT

Greater trochanter

Coccyx

Sacrum Os coxa lumbar vertebra

THREE WAYS TO RAISE THE LEG

THREE WAYS TO RAISE THE LEG

ISOLATED ZONES

PH Leg raised vertically 'TT Leg raised slightly behind (~3~l Leg raised slightly In front

ISOLATED ZONES

PH Leg raised vertically 'TT Leg raised slightly behind (~3~l Leg raised slightly In front

SEATED MACHINE HIP ABDUCTIONS

Sit at the machine:

° Spread the legs as wide as possible. • Return to the initial position with a controlled movement.

The more angled the backrest, the more the gluteus medlus is Isolated. The more vertical the backrest, the more the gluteus maxlmus is worked. Ideally, lean forward or back to change the angle of the torso during a set.

Example: Perform 10 repetitions with the torso resting against the backrest and 10 repetitions with the torso leaning forward. This exercise sculpts and firms the top of the hip, which makes the waistline look narrower.

GLUTEAL PORTION ISOLATED GLUTEAL PORTION ISOLATED

WITH THE TORSO AGAINST THE BACKREST WITH THE TORSO LEANING FORWARD

GLUTEAL PORTION ISOLATED GLUTEAL PORTION ISOLATED

WITH THE TORSO AGAINST THE BACKREST WITH THE TORSO LEANING FORWARD

THE MOVEMENT

External Oblique Movement

External oblique Rectus Gluteus medius

Tensor fascia lata: .J Greater trochanter

THE MOVEMENT

External oblique Rectus Gluteus medius

Tensor fascia lata: .J Greater trochanter

Quadriceps, rectus'femoris Quadriceps, vastus lateralis Fascia lata, Illotibial band Gluteus maximus

Standing Lever Hip Adductor Machine

Rectus abdominis, aponeurosis External oblique

Umbilicus Linea alba Tensor fascia lata Iliopsoas Pectlneus Adductor longus Gracilis

Rectus abdominis, aponeurosis External oblique

Umbilicus Linea alba Tensor fascia lata Iliopsoas Pectlneus Adductor longus Gracilis

Pectoralis major

Pectoralis major, abdominal part Serratus anterior Intercostal Rib

Costal cartilage Rectus abdominis Internal oblique

Anterior superior lilac spine Inguinal ligament Pyramidalis Cremaster

Suspensory ligament of the penis Sartorlus Rectus femoris

Quadriceps

Ji ATTENTION. 1 CRUNCHES

129

2 SIT-UPS 131

3 GYMLADDER SIT-UPS 132

4 CALVES OVER BENCH SIT-UPS 133

5 INCLINE BENCH SIT-UPS 134

I SUSPENDE! BENCH SIT-UPS 135

7 ISBI-PILLEY CRUNCHES 136

8 MACHINE CHUNCHES 137

I INCLINE LES RAISES 138

10 LEI RAISES 133

11 HANGSiE LEG RAISES 140

12 BROOMSTICK TWISTS 1«

13 DUMBBELL SIDE BENDS 142

14 RIMAN CHÍ4IH SIDE BENDS 143

15 MACHINE THINK ROTATIONS 144

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