dumbbell pullover hip extension on exercise ball
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坐在健身球上，双脚平放在地面上，哑铃放在大腿上。 慢慢地向前移动你的脚，将健身球沿着你的背部滚动，直到你的头部、颈部和上背部得到球的支撑。 双手握住哑铃，将手臂伸直至胸部上方，肘部保持轻微弯曲。 将哑铃放在脑后，保持手臂伸直并保持控制。 暂停片刻，然后将哑铃举回到起始位置。 在保持双臂伸展的同时，将臀部抬离地面，挤压臀肌并启动核心肌群。 将臀部放低至起始位置。 重复所需的重复次数。
Sit on an exercise ball with your feet flat on the ground and the dumbbell resting on your thighs. Slowly walk your feet forward, rolling the exercise ball down your back until your head, neck, and upper back are supported on the ball. Hold the dumbbell with both hands and extend your arms straight up over your chest, keeping a slight bend in your elbows. Lower the dumbbell behind your head, keeping your arms straight and maintaining control. Pause for a moment, then raise the dumbbell back to the starting position. While keeping your arms extended, lift your hips off the ground, squeezing your glutes and engaging your core. Lower your hips back down to the starting position. Repeat for the desired number of repetitions.
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exercise.cta.desc1 dumbbell pullover hip extension on exercise ball exercise.cta.desc2
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