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운동 라이브러리
Exercise Ball Back Extension with Hands Behind Head
The standard stability ball back extension with hands behind the head, a moderate-lever option for building spinal erector endurance.
등짐볼Trunk extension
주동근
척추기립근
협응근
둔근햄스트링코어
장비
짐볼
패턴
Trunk extension
준비 자세
- 01Lie face down with your hips and lower abdomen centered on the ball.
- 02Brace the feet on the floor or against a wall base, hip width apart.
- 03Place the fingertips lightly behind the head with elbows wide.
- 04Drape the torso forward over the ball to the start position.
수행
- 01Squeeze the glutes and extend the spine to lift the chest.
- 02Rise until the torso is in line with the legs.
- 03Hold the top for a second with elbows still wide.
- 04Lower back over the ball with control.
체크포인트
- -Hands rest lightly; no pulling on the neck.
- -Hips stay glued to the ball.
- -The lift stops at a straight body line, not beyond.
- -Tempo stays smooth on the way down.
흔한 실수
- -Yanking the head forward with the hands.
- -Bouncing off the ball at the bottom.
- -Overextending the lumbar spine at the top.
- -Letting the elbows collapse inward.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps for trunk endurance.
- -Move to the arms-extended version once 15 clean reps are easy.
- -Works well as a superset partner with an anti-extension core drill.