One-Legged Cable Kickback

Glute

KabelIsolasiMenengah

Otot yang kerja

ketuk nama otot buat sorot
Belakang

Pemetaan umum dari kelompok otot. Gerakan inti program punya rincian per kepala otot.

Cara melakukan

1

Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.

2

Face the weight stack from a distance of about two feet, grasping the steel frame for support.

3

While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction.

4

Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.

5

Repeat for the recommended amount of repetitions.

6

Switch legs and repeat the movement for the other side.

Progres

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