라이브러리로시작 
끝 
운동 라이브러리
Lying Dumbbell Pullover on Exercise Ball
A dumbbell pullover performed with the upper back braced on a stability ball, stretching and loading the chest and lats while the hips and trunk hold a bridge.
가슴덤벨Shoulder extension
주동근
대흉근광배근
협응근
삼두전거근코어둔근
장비
덤벨
패턴
Shoulder extension
준비 자세
- 01Sit on the ball holding one dumbbell by the inside of the top plate with both hands.
- 02Walk the feet forward until only the upper back and head rest on the ball.
- 03Drive the hips up to a level bridge, feet flat and shoulder width.
- 04Press the dumbbell over the chest with a slight elbow bend.
수행
- 01Lower the dumbbell in an arc back over the head, keeping the elbow bend fixed.
- 02Stop when a strong stretch is felt in the chest and lats.
- 03Pull the dumbbell back over the chest along the same arc.
- 04Keep the hips bridged and the ball still for every rep.
체크포인트
- -Hips stay level with the knees and shoulders throughout.
- -Elbow bend stays constant; the shoulders do the moving.
- -Ribs stay down; the stretch comes from the shoulders, not a back arch.
- -The ball does not roll during the arc.
흔한 실수
- -Letting the hips drop as the dumbbell goes overhead.
- -Arching the lower back to fake extra range.
- -Bending and extending the elbows, turning it into a triceps extension.
- -Using a load too heavy to control at the stretched position.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps with a light to moderate dumbbell.
- -Program as an accessory for chest and lat range of motion after pressing or pulling work.
- -Master the bench pullover before moving to the ball version.