exercise ball back extension with arms extended
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짐볼을 바닥에 놓고 그 위에 엎드려 눕되 골반이 볼 위에 올라오고 발이 벽에 닿도록 안정감 있게 위치하십시오. 양팔을 앞으로 쭉 펴되 손바닥이 바닥을 향하도록 하십시오. 코어를 조이고 상체를 천천히 볼에서 들어올리되 등을 곧게 유지하고 목을 척추와 일직선으로 정렬하십시오. 맨 위에서 잠시 멈춘 후 천천히 상체를 시작 위치로 내려놓으십시오. 원하는 반복 횟수만큼 반복하십시오.
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. Extend your arms straight out in front of you, with your palms facing down. Engage your core and slowly lift your upper body off the ball, keeping your back straight and your neck in line with your spine. 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.
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exercise.cta.desc1 exercise ball back extension with arms extended exercise.cta.desc2
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