라이브러리로시작 
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운동 라이브러리
Exercise Ball Back Extension with Arms Extended
A stability ball back extension made harder by holding the arms overhead, lengthening the lever on the spinal erectors.
등짐볼Trunk extension
주동근
척추기립근
협응근
둔근햄스트링승모근후면 삼각근
장비
짐볼
패턴
Trunk extension
준비 자세
- 01Lie face down with your hips and lower abdomen on the ball.
- 02Anchor the feet against the floor or the base of a wall, hip width apart.
- 03Extend both arms straight overhead, biceps beside the ears.
- 04Let the torso drape forward over the ball to start.
수행
- 01Squeeze the glutes and extend the spine to raise the torso and arms together.
- 02Rise until the body forms one straight line from hands to heels.
- 03Pause briefly at the top without overarching.
- 04Lower the torso back over the ball under control.
체크포인트
- -Arms stay in line with the torso, not drifting forward.
- -Hips stay in contact with the ball through the whole rep.
- -The top position is straight, not hyperextended.
- -Movement comes from the trunk, not from swinging the arms.
흔한 실수
- -Hyperextending the lower back at the top.
- -Using arm swing to generate momentum.
- -Letting the ball roll because the feet are poorly anchored.
- -Craning the head up instead of keeping the neck neutral.
프로그래밍 노트
- -Use 2 to 3 sets of 8 to 12 controlled reps.
- -Progress from hands behind head to arms extended as the lever gets longer.
- -Slot it after heavy hinging as low-fatigue trunk work.