肌肉图谱
臀中肌动作
臀中肌负责髋外展，并在单腿站立时保持骨盆水平。当它是目标肌肉时，弹力带侧向行走、侧卧外展和部分单腿髋铰链动作会出现在这里。它不是臀大肌；臀推类动作属于臀肌专页。想练“臀侧”或“髋外展肌”的人会来到这里。这块肌肉较小，与深蹲相比常常训练不足，所以它有自己的网址，而不是并入腿部。器械通常是弹力带或绳索，有时是器械。当动作库记录了阔筋膜张肌等协同肌时，卡片仍会列出它们。本页不治疗膝关节疼痛，只列出为这块肌肉收录的外展类动作，并链接上级的腿部肌群。
已发布 50 个动作
臀中肌
Lever Seated Hip Abduction
臀肌
Lever Seated Hip Abduction
臀肌
Lever Seated Hip Abduction
臀中肌
Lever Side Hip Abduction
腹直肌
L-sit
大腿内侧
Oblique Crunches with Straight Leg Lift
臀中肌
Oblique V-up on Floor
臀中肌
Resistance Band Bent Leg Side Kick
臀中肌
Resistance Band Clam
臀中肌
Resistance Band Lateral Walk
臀中肌
Resistance Band Lying Leg Raise
臀中肌
Resistance Band Seated Hip Abduction
臀中肌
Resistance Band Seated Hip Abduction
臀肌 · 拉
Roll Hip Lat Stretch
臀中肌
Roll Hip Stretch
大腿内侧
Run on Treadmill
臀中肌
Scissors
臀中肌
Side Bridge Hip Abduction
腹斜肌
Side Bridge Hip Abduction
臀中肌
Side Hip Abduction
臀中肌
Side Lying Clam
大腿内侧
Side Plank Hip Adduction
臀中肌 · 推
Spider Crawl Push up
臀中肌 · 推
Spider Crawl Push-up
第 2 / 3 页 · 共 50 个动作