腘绳肌 大腿 瑜伽球 #1560
Exercise Ball Seated Hamstring Stretch
动作演示
© Gym visual — https://gymvisual.com/
动作速览
- 目标肌肉
- 腘绳肌
- 身体部位
- 大腿
- 所需器械
- 瑜伽球
- 主要协同肌
- 臀肌
协同肌群
臀肌 下背部
动作步骤
- 1
坐在稳定球上，双脚平放在地面上，膝盖弯曲成 90 度角。
- 2
慢慢地向前滚动球，双脚向外走，直到上背部靠在球上，双腿在身前伸直。
- 3
将双手放在臀部上以获得支撑。
- 4
启动你的核心，慢慢地将上半身降低到地面，保持背部挺直，胸部抬起。
- 5
当您感觉到腿筋拉伸时停止，并保持该姿势 20-30 秒。
- 6
通过推动脚后跟并使用腿筋将自己拉回来，慢慢回到起始位置。
- 7
重复所需的重复次数。
English instructions（英文原版步骤）
- Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Slowly roll the ball forward, walking your feet out until your upper back is resting on the ball and your legs are extended straight in front of you.
- Place your hands on your hips for support.
- Engage your core and slowly lower your upper body towards the ground, keeping your back straight and your chest lifted.
- Stop when you feel a stretch in your hamstrings, and hold the position for 20-30 seconds.
- Slowly return to the starting position by pushing through your heels and using your hamstrings to pull yourself back up.
- Repeat for the desired number of repetitions.
