exercise ball back extension with knees off ground
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짐볼을 바닥에 놓고 그 위에 엎드려 눕되 골반이 볼 위에 올라오고 발이 벽에 닿도록 안정감 있게 위치하십시오. 손을 머리 뒤에 놓거나 가슴 위에 교차시키십시오. 코어를 조이고 상체를 천천히 볼에서 들어올리되 등을 확장하여 머리에서 발뒤꿈치까지 일직선을 만드십시오. 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. Position your hands behind your head or crossed 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 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 knees off ground exercise.cta.desc2
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