Mayur Deshpande
  Personal trainer in Mumbai
Types of exercise Weight Training

Physical Exercise

 

    ABDUCTOR
  • Cable Hip Abduction
  • Exercise Ball Abduction
  • Floor Hip Abduction

 


Name of the exercise - Cable Hip Abduction.

Target muscle - Gluteus Medius , Gluteus Minimus ,Tensor Fasciae Latae
Plan of movement - Frontal plane
Synergist (assisting) - None
Stabilizer muscles - Hip Abductors of Opposite leg
Movement - Hip abduction
Force - Pull
Mechanic type- Isolation
Execution:
1) Stand in front of low pulley facing to one side. Attach cable cuff to far ankle. Step out away from the stack and grasp ballet bar. Stand on near foot and allow far leg to cross in front.
2) Move leg to the opposite side of the low pulley by abducting the hip. Slowly return to the starting position , this is one repetition. Turn around and continue with other leg.


Name of the exercise - Exercise Ball Abduction

Target muscle - Gluteus Medius ,Gluteus Minimus and Tensor Fasciae Latae
Plan of movement - Frontal plane
Synergist (assisting) (assisting) (assisted muscles) - None
Stabilizer muscles - None
Movement - Hip abduction
Force - Pull
Mechanic type- Isolation
Execution:
1) Stand facing sideways to the wall, hold an exercise ball against the wall obove the floor by lateral part of lower limb. Touch One hand on the wall and keep other hand on side.
2) Keeping the ball against the wall roll it up with help of abductor muscles. Hold the position for 3-4 seconds then slowly return to the starting position. This is one repetition. Repeat with other leg.


Name of the exercise - Floor Hip Abduction

Target Muscle - Gluteus Medius ,Gluteus Minimus and Tensor Fasciae Latae
Plan of movement - Frontal plane
Synergist (assisting) (assisting) (assisted muscles) - None
Stabilizer muscles - None
Movement - Hip abduction
Force - Pull
Mechanic type - Isolation
Execution:
1) Lie on your side with your hip and shoulders in line, with one hand supporting the head and other one on the floor. Raise your leg by 10 inches , this is the starting position.
2) Raise your leg by 70-80 degree , hold there for 3-4 seconds, slowly return to the starting position(leg up by 10 inches in air).This is one repetition. Repeat with other leg.