exercise.id: 1338 Equipo: stability ball
exercise ball hug
exercise.body_part: back exercise.target: spine Grupo: shoulders
exercise.synergist:
shoulders chest
exercise.instructions.title exercise.instructions.subtitle
Chinese
坐在稳定球上，双脚平放在地面上，背部挺直。 用双手握住稳定球，将其抱在靠近胸部的位置。 启动你的核心肌肉，慢慢向后倾斜，保持背部挺直，双脚踩在地上。 继续向后倾斜，直到感觉到背部肌肉伸展。 保持该姿势几秒钟，然后慢慢回到起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Sit on the stability ball with your feet flat on the ground and your back straight. Hold the stability ball with both hands, hugging it close to your chest. Engage your core muscles and slowly lean back, keeping your back straight and your feet planted on the ground. Continue leaning back until you feel a stretch in your back muscles. Hold the position for a few seconds, then slowly return to the starting position. Repeat for the desired number of repetitions.
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