exercise.id: 1335 Equipo: stability ball

exercise ball back extension with knees off ground

exercise.body_part: back exercise.target: spine Grupo: glutes

exercise.synergist:

glutes hamstrings

exercise.instructions.title exercise.instructions.subtitle

Chinese

将稳定球放在地上，面朝下躺在上面，臀部放在球上，双脚靠在墙上以保持稳定。将双手放在脑后或交叉在胸前。启动你的核心，慢慢地将你的上半身抬离球，伸展你的背部，直到你的身体从头部到脚后跟形成一条直线。在顶部停顿片刻，然后慢慢将上半身放回起始位置。重复所需的重复次数。

🇬🇧 English (Fallback)

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.

exercise.cta.title

exercise.cta.desc1 exercise ball back extension with knees off ground exercise.cta.desc2

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