健身球負重蹲起

健身球負重蹲起動作教學視頻和圖解及細節技巧來源于國外muscleandstrength網站,我愛健身網只做內容搬運工,不作商業用途,英文好的會員可以通過muscleandstrength直接訪問原網站進行學習。投訴刪除

健身球負重蹲起動作介紹

  • 股四頭肌
  • 力量
  • 健身球
  • 復合
  • 經驗豐富
  • 小腿, 臀大肌, 腘繩肌
健身球負重蹲起起始動作圖解 點擊放大健身球負重蹲起圖解
健身球負重蹲起動作圖解 點擊放大健身球負重蹲起圖解
健身球負重蹲起目標肌肉群圖 目標肌肉群

健身球負重蹲起動作要領 —》我雷鋒 我翻譯

    Set up for the exercise by choosing a pair of dumbbells and positioning an exercise ball between the center of your back and a wall. It may be ideal to have a training partner hand you the dumbbells once the exercise ball was in place.

    Stand up straight with a slight bend in your knees and hold the dumbbells down at your sides.

    Walk your feet out a few steps while keeping your upper body flat against the ball.

    Your legs should be straight with a slight bend in your knees and your feet should be just inside shoulder width apart. This is the starting position.

    While bending at the knees and sliding your torso downward (still pressed against the ball) lower your buttocks towards the ground.Keep your core muscles tense to hold the ball in place against the wall.

    Squat down until your thighs are parallel to the floor.

    Pause for a moment and press through your heels to push yourself back to the starting position.

    Repeat this movement for desired reps.

Exercise Tips:

    Keep your torso as still as possible throughout the movement with your back straight and constantly pressed against the ball.

    Keep your head up and eyes facing forward.

    To get the full benefit of the squat, drop your buttocks down as low as possible - at least until your thighs are parallel to the floor.

    For extra intensity, pause for a few seconds at the bottom of the movement.

    To get the most from the exercise, keep your core muscles tight and your abdominals will reap the benefit.


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