脊柱竖脊肌 背部 瑜伽球 #1334
Exercise Ball Back Extension With Hands Behind Head
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。
- 2
将脚靠在墙壁或其他稳定的表面上以获得支撑。
- 3
双臂交叉于脑后，双手触碰后脑勺。
- 4
启动你的核心，慢慢地将你的上半身抬离球，伸展你的背部，直到你的身体从头部到臀部形成一条直线。
- 5
在动作的最高点暂停片刻，然后慢慢将上半身放回起始位置。
- 6
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.
- Position your feet against a wall or other stable surface for support.
- Cross your arms behind your head, with your hands touching the back of your head.
- Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your hips.
- Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
