Abductor pull.mp4

The abductor pull is a resistance exercise that targets the hip abductor muscles, particularly the gluteus medius and minimus.

外展训练是一种针对髋外展肌群的阻力训练，主要锻炼中臀肌和小臀肌。

Benefits (好处)

• Strengthens hip muscles (增强髋部肌肉)
• Improves hip stability (改善髋部稳定性)
• Enhances balance (提升平衡能力)
• Prevents knee injuries (预防膝盖受伤)

Instructions (动作说明)

1. Stand with feet shoulder-width apart (双脚与肩同宽站立)
2. Attach resistance band around ankles (在脚踝处绑上阻力带)
3. Step sideways while maintaining tension (保持张力向侧面迈步)
4. Control the movement back to starting position (控制动作回到起始位置)

Tips (注意事项)

• Keep your core engaged (保持核心收紧)
• Maintain proper posture (保持正确姿势)
• Move slowly and controlled (动作要缓慢且可控)