Adductor raise.mp4

Instructions (使用说明)

1. Lie on your side with your top leg straight and bottom leg bent with foot flat on the floor (侧卧，上腿伸直，下腿弯曲，脚掌平放在地板上)
2. Place your top foot on a bench or raised surface, with your bottom leg bent. Support yourself with your elbow on the floor and lift your pelvis up (将上方的脚放在凳子或抬高的平面上，下方的腿弯曲。手肘支撑在地板上，抬起骨盆)

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 balance and coordination (帮助提高平衡性和协调性)

Tips (注意事项)

• Keep your core engaged throughout the movement (整个动作过程中保持核心收紧)
• Avoid rotating your hips (避免髋部转动)
• Move slowly and controlled (动作要缓慢且有控制)