脊柱竖脊肌 背部 瑜伽球 #1335
Exercise Ball Back Extension With Knees Off Ground
动作演示
© Gym visual — https://gymvisual.com/
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
将双手放在脑后或交叉在胸前。
- 3
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脚后跟形成一条直线。
- 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.
- Position your hands behind your head or crossed over your chest.
- 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 heels.
- 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.
