Adductor hold.mp4

The adductor hold is an isometric exercise that targets the inner thigh muscles (adductors). (大腿内收肌静态保持是一种针对大腿内侧肌肉的等长训练。)

Instructions (练习步骤):

1. Lie on your side with your elbow on the floor and bottom leg straight (侧卧，手肘撑地，下腿伸直)
2. Place your top leg on a bench or raised platform (上腿放在长凳或台阶上)
3. Lift your bottom leg off the ground using your adductor muscles (使用内收肌将下腿抬离地面)
4. Hold this position for 30-60 seconds (保持这个姿势30-60秒)
5. Lower and repeat on the other side (放下并换另一侧重复)

Benefits (好处):

• Strengthens inner thigh muscles (增强大腿内侧肌肉力量)
• Improves hip stability (提高髋部稳定性)
• Helps with posture (改善姿势)
• Supports knee alignment (帮助膝盖对齐)