exercise ball seated hamstring stretch
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짐볼 위에 앉아 발을 바닥에 평평하게 놓고 무릎을 90도 각도로 구부리십시오. 천천히 볼을 앞으로 굴려 발을 앞으로 걸으면서 상체가 볼 위에 올라오고 다리가 앞으로 펴지도록 하십시오. 지탱을 위해 손을 엉덩이에 올려놓으십시오. 코어를 조이고 상체를 천천히 땅 쪽으로 내리되 등을 곧게 유지하고 가슴을 들어올리십시오. 해뭄스트링에 스트레칭이 느껴지면 멈춘 후 20~30초간 자세를 유지하십시오. 발뒤꿈치로 밀어 해뭄스트링 근육을 사용하여 천천히 시작 위치로 돌아오십시오. 원하는 반복 횟수만큼 반복하십시오.
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.
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exercise.cta.desc1 exercise ball seated hamstring stretch exercise.cta.desc2
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