Cable Hip Adduction

adductorsupper legscable

Matutunan kung paano gawin ang Cable Hip Adduction nang may tamang form at technique. Ang cable exercise na ito ay pangunahing nagta-target sa iyong Adductors, na may secondary emphasis sa Glutes, Quadriceps.

Cable Hip Adduction exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable Hip Adduction

Sundin ang mga hakbang na ito para maisagawa ang Cable Hip Adduction nang may tamang form:

  1. 1Ikabit ang ankle cuff sa bukung-bukong at tumayo na nakaharap sa cable machine.
  2. 2Iposisyon ang sarili nang sapat na malayo sa machine para may tension ang cable.
  3. 3Ilagay ang mga kamay sa machine para sa suporta.
  4. 4Pinapanatiling tuwid ang binti, dahan-dahang ilipat ang binti papunta sa kabilang panig patungo sa gitna ng katawan.
  5. 5Huminto sandali sa dulo ng galaw, pagkatapos ay dahan-dahang bumalik sa simula.
  6. 6Ulitin ang galaw para sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Cable Hip Adduction

Primary

adductors

Secondary

glutesquadriceps

Exercise Details

Equipment
cable
Body Part
upper legs
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Cable Hip Adduction?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Cable Hip Adduction?

Ang Cable Hip Adduction ay pangunahing nagta-target sa iyong Adductors. Ang mga secondary muscles na ginagamit ay kabilang ang Glutes, Quadriceps. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Anong equipment ang kailangan ko para sa Cable Hip Adduction?

Ang Cable Hip Adduction ay nangangailangan ng cable. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Cable Hip Adduction nang may tamang form?

Simulan sa pamamagitan ng Ikabit ang ankle cuff sa bukung-bukong at tumayo na nakaharap sa cable machine. Iposisyon ang sarili nang sapat na malayo sa machine para may tension ang cable. Ilagay ang mga kamay sa machine para sa suporta. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Cable Hip Adduction?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

What are the best sets and reps for the Cable Hip Adduction?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Cable Hip Adduction best for?

The Cable Hip Adduction fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.

I-track ang Cable Hip Adduction sa Cora

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