Fitness Balls have always been popular in the training field. The unstable characteristics of fitness balls can increase the micro-retention of core muscles and improve training effects.
I have previously shared the use of fitness balls for core strength training "Core strength training: Hip flexion with fitness balls"
Hip flexion with fitness balls: Flexion at the hip joint (Exercise) Use your core muscles to support your spine in a neutral position!
Today we are going to introduce another action to you: the fitness ball push!
Different from the fitness ball hip flexion, the fitness ball push mainly exercises our ability to maintain stability of the spine during shoulder flexion and extension!
How to do it!
In push-up position, put your feet straight on the fitness ball, tighten your abdomen, buttocks, and keep your spine neutral! The torso is stable!
Place your hands on the ground, extend your shoulders, and push the fitness ball backwards: During this action , the eccentric contraction of the latissimus dorsi causes the shoulder to slowly flex.
Once you reach the lowest point, hold for 1 second, tighten your abdominal muscles, then contract your latissimus dorsi, roll back, support your body, and return to the starting position.
Note:
Pay attention to maintaining the tension of the latissimus dorsi throughout the entire process! Don't relax!
When pushing backwards, pay attention to tightening the abdomen and buttocks, stabilizing the trunk, and never slumping the waist and arching the back
(Note: Follow< u>FitnessBa WeChat public platform, search the subscription account for "Fitness Bar Network" or "Click to scan and follow ”)
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