脊柱竖脊肌 背部 瑜伽球 #1333
Exercise Ball Back Extension With Arms Extended
动作演示
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动作速览
- 目标肌肉
- 脊柱竖脊肌
- 身体部位
- 背部
- 所需器械
- 瑜伽球
- 主要协同肌
- 臀肌
协同肌群
臀肌 腘绳肌
动作步骤
- 1
将稳定球放在地上，面朝下躺在上面，臀部放在球上，双脚靠在墙上以保持稳定。
- 2
将双臂伸直在身前，手掌朝下。
- 3
启动你的核心，慢慢地将上半身抬离球，保持背部挺直，颈部与脊柱成一直线。
- 4
在顶部停顿片刻，然后慢慢将上半身放回起始位置。
- 5
重复所需的重复次数。
English instructions（英文原版步骤）
- Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall for stability.
- Extend your arms straight out in front of you, with your palms facing down.
- Engage your core and slowly lift your upper body off the ball, keeping your back straight and your neck in line with your spine.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
