라이브러리로시작 
끝 
운동 라이브러리
Exercise Ball Alternating Arm Ups
A prone stability ball drill that trains the spinal erectors and upper back by raising one arm at a time against gravity.
등짐볼Prone arm raise
주동근
척추기립근승모근
협응근
후면 삼각근능형근둔근코어
장비
짐볼
패턴
Prone arm raise
준비 자세
- 01Lie face down with your stomach and hips centered on the ball.
- 02Extend both legs behind you with toes on the floor for balance.
- 03Let both arms hang toward the floor with thumbs pointing up.
- 04Set a long neutral spine from head to heels.
수행
- 01Raise one arm forward and up until it is roughly in line with the torso.
- 02Hold the top position for a second without twisting the trunk.
- 03Lower the arm under control back toward the floor.
- 04Repeat with the opposite arm, alternating sides evenly.
체크포인트
- -Hips stay pressed into the ball with no rocking side to side.
- -The raising arm stays close to the ear at the top.
- -Neck stays neutral with eyes on the floor.
- -Both feet keep light contact with the floor throughout.
흔한 실수
- -Rotating the torso to lift the arm higher.
- -Whipping the arm up with momentum.
- -Hyperextending the lower back at the top.
- -Letting the ball drift as fatigue sets in.
프로그래밍 노트
- -Use 2 to 3 sets of 8 to 12 raises per arm as a warm-up or accessory.
- -Add a light dumbbell only after strict unweighted reps are easy.
- -Pairs well before rowing or pulldown work to prime the upper back.