exercise.id: 0835 Equipo: weighted

weighted hyperextension (on stability ball)

exercise.body_part: back exercise.target: spine Grupo: glutes

exercise.synergist:

glutes hamstrings

exercise.instructions.title exercise.instructions.subtitle

Korean

안정 볼 위에 엎드려 엉덩이가 볼에 올려지고 안정성을 위해 발을 벽에 기대도록 위치합니다. 손을 머리 뒤에 놓거나 가슴에 팔을 교차시킵니다. 코어에 힘을 주고 상체를 천천히 들어올려 등을 펴서 몸이 일직선이 되도록 합니다. 위쪽에서 잠시 멈춘 후 상체를 천천히 처음 위치로 내려갑니다. 원하는 횟수만큼 반복합니다.

🇬🇧 English (Fallback)

Position yourself face down on a stability ball with your hips resting on the ball and your feet against a wall for stability. 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. 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.

exercise.cta.title

exercise.cta.desc1 weighted hyperextension (on stability ball) exercise.cta.desc2

exercise.cta.button