脊柱竖脊肌 背部 瑜伽球 #1336
Exercise Ball Back Extension With Rotation
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
首先，面朝下躺在稳定球上，臀部放在球上，双脚牢牢踩在地面上。
- 2
将双手放在脑后或交叉放在胸前。
- 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，然后慢慢将躯干旋转到一侧，保持臀部和腿部稳定。
- 5
返回中心并重复旋转到另一侧。
- 6
将上半身放低至起始位置，然后重复所需的重复次数。
English instructions（英文原版步骤）
- Start by lying face down on the stability ball with your hips resting on the ball and your feet firmly planted on the ground.
- Place your hands behind your head or cross them 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 rotate your torso to one side, keeping your hips and legs stable.
- Return to the center and repeat the rotation to the other side.
- Lower your upper body back down to the starting position and repeat for the desired number of repetitions.
