exercise ball back extension with hands behind head
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짐볼을 바닥에 놓고 그 위에 엎드려 눕되 골반이 볼 위에 올라오도록 위치하십시오. 발을 벽이나 안정적인 표면에 대고 지탱하십시오. 양팔을 머리 뒤로 교차시켜 손을 머리 뒤쪽에 대십시오. 코어를 조이고 상체를 천천히 볼에서 들어올리되 등을 확장하여 머리에서 엉덩이까지 일직선을 만드십시오. 동작의 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. Position your feet against a wall or other stable surface for support. Cross your arms behind your head, with your hands touching the back of your head. 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 hips. Pause for a moment at the top of the movement, 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 hands behind head exercise.cta.desc2
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