{"id":13010,"date":"2019-11-13T14:52:06","date_gmt":"2019-11-13T14:52:06","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=13010"},"modified":"2019-12-08T09:04:11","modified_gmt":"2019-12-08T09:04:11","slug":"machine-seated-hip-abduction","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/machine-seated-hip-abduction\/","title":{"rendered":"Machine seated hip abduction"},"content":{"rendered":"<p>Exercise details<\/p>\n<ul>\n<li><strong>Target muscle:<\/strong> None; the hip abductors in general. See synergists<\/li>\n<li><strong>Synergists:<\/strong> Gluteus Medius, Gluteus Minimus, Gluteus Maximus, Piriformis, Obturator Externus<\/li>\n<li><strong>Mechanics:<\/strong> Isolation<\/li>\n<li><strong>Force:<\/strong> Push<\/li>\n<\/ul>\n<p>Starting position<\/p>\n<ol>\n<li>Sit in the seated hip abduction machine with your legs inside of the pads.<\/li>\n<li>Pull the side lever to allow your legs to come together.<\/li>\n<li>Release the side lever to lock your legs into position.<\/li>\n<li>Lie back and grasp the handles at your sides.<\/li>\n<\/ol>\n<p>Execution<\/p>\n<ol>\n<li>Exhale as you push against the pads with your knees until your hips are fully abducted.<\/li>\n<li>Hold for a count of two.<\/li>\n<li>Inhale as you reverse the movement and return your legs to the starting position.<\/li>\n<li>Repeat for the prescribed number of repetitions.<\/li>\n<\/ol>\n<p><strong>Comments and tips<\/strong><\/p>\n<ul>\n<li>To emphasize the activation of your gluteus maximus, sit upright or even lean forward a little. To emphasize the activation of your gluteus medius, sit back.<\/li>\n<li>Do not allow the weight plates to come crashing down as you reverse the movement; keep the weight plates suspended.<\/li>\n<li>The machine seated hip abduction is essential for anyone who wants to develop their glutes. Other exercises that are important\/great for glute development include the barbell hip thrust, barbell sumo squat, barbell Romanian deadlift, and the dumbbell forward-leaning lunge.<\/li>\n<\/ul>\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscle: None; the hip abductors in general. See synergists Synergists: Gluteus Medius, Gluteus Minimus, Gluteus Maximus, Piriformis, Obturator Externus Mechanics: Isolation Force: Push Starting position Sit in the seated hip abduction machine with your legs inside of the pads. Pull the side lever to allow your legs to come together. Release the [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":13005,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[731,743,759],"tags":[],"class_list":["post-13010","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-askisiologio","category-askiseis-ischion","category-proponisi-dynamis"],"_links":{"self":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13010","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/comments?post=13010"}],"version-history":[{"count":2,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13010\/revisions"}],"predecessor-version":[{"id":13012,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13010\/revisions\/13012"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media\/13005"}],"wp:attachment":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media?parent=13010"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/categories?post=13010"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/tags?post=13010"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}