Adductor

Bölge

Bacak

Hedef kas

İç bacak

Ekipman

Roller

Zorluk

Orta

Adductor nasıl yapılır?

Bu anlatım henüz Türkçeye çevrilmedi, özgün hâliyle gösteriliyor.

1. 1

   Lie face down with one leg on a foam roll.

2. 2

   Rotate the leg so that the foam roll contacts against your inner thigh. Shift as much weight onto the foam roll as can be tolerated.

3. 3

   While trying to relax the muscles if the inner thigh, roll over the foam between your hip and knee, holding points of tension for 10-30 seconds. Repeat with the other leg.