30个最佳稳定球练习,增强核心力量

稳定球练习
稳定球练习

寻找一些有效的稳定球练习来锻炼您的核心吗?不再搜索,因为它们’re all here.

我们整理了一份清单,其中列出了30种最有效的球练习方法,您可以用来增强自己的核心,腹肌等。

在锻炼中使用稳定球是挑战和增强核心肌肉的好方法。

而核心肌肉,我的意思不只是您的腹肌。您的核心就是一切,不包括胳膊和腿。

根据研究,当在球而不是地板上进行基本的核心锻炼时,它们的效果会提高24%至38%。

除了核心力量,它们还可以平衡您的稳定性和稳定性(1)。

球的使用可以使您比平时更多地瞄准肌肉,并锻炼您所穿的身体部位’t use often.

通过球练习,您可以瞄准比您更多的肌肉’您曾经拥有过的身体部位和工作部位’t get to work.

稳定球练习可以使您变得更强壮,更苗条!

综上所述,这里有30种最佳稳定性球练习,可以更有效地锻炼您的核心。

1.向后伸展

背部伸展

首先坐在健身球上。向前倾斜,从臀部弯曲,将手放在地板上。

Let your upper-body hang down, hold it there for 3-5 seconds until you feel a nice deep stretch through the 背部. 返回起始位置并重复。

2.四边形拉伸

四倍拉伸

Kneel on the floor with the exercise ball behind you, place both 手掌 on the ground so that they are below your shoulders. 当你稳定在这个位置时, 放置脚的顶部和左脚踝的一部分 腿撞球。

现在,将右腿放在前方,脚尖笔直指向前方,膝盖弯曲成直角。慢慢将双手从地板上抬起,然后拉直身体。把手放在腰上。放开保持20-30秒。切换侧面并重复。

3.腹肌伸展

瑞士球腹肌

Sit on a Swiss ball. Walk your feet forward until the small of your 降低 背部 is on the ball.

Lie 背部 and stretch your arms over your head. With feet flat and knees at 90 degrees, let your arms hang. Stop if you feel 背部 pain. Hold for 10-15 seconds, rest and repeat 2-3 次。

4. Side Stretch

侧面伸展

Lie on your left side 在稳定球上 with your left hand touching the floor and your legs extended.

将右臂伸展到头顶。保持30秒钟,然后在另一侧重复。

5. Plank 1

瑞士球木板运动

开始于 getting into an elevated 通过放置木板位置 你的前臂在球上。

您的肘部应放在球上 so 你的手臂和躯干可以形成90度角 身体从肩膀到脚踝形成一条直线。

通过收缩腹部来支撑自己的核心,就好像您即将获得 punched in the gut. 挤你的臀部。尽可能保持这个位置 or until you can no longer hold the form. Repeat 2-3 次。

6. Plank Feet on BALL

瑞士球下降板运动.jpg

从低矮的木板姿势开始,将前臂放在地板上,将脚和小腿放在瑞士球上。您的身体应该从肩膀到脚踝成一条直线。

Do not allow the 降低 背部 to arch and make sure to engage your core. 保留尽可能长的时间,或者直到不再保留该表单为止。 Repeat 2-3 次。

7. Ball 板 III

球板运动手臂伸直

双手直接放在肩膀下,将板球放到木板上。

脚,骨盆和肩膀保持一条直线;确保核心是收缩的 订婚。不允许您的 lower 背部 to arch. 保持尽可能长的时间,直到 form breaks.

8. Hip Raise

瑞士球臀部提高

Lie down on your 背部 faceup on the floor with your arms at your sides and your heels 在稳定球上.

保持 your legs straight and your toes pulled toward your shins, contract your glutes to raise your hips so your body forms a straight line from ankles to shoulders. Pause for 1-2 seconds. Lower your body 背部 down and repeat for 12-15 times.

9. In & Out

瑞士球进出球

从双手放在肩膀下面的木板位置开始,小腿放在球上,形成从脚踝到头部的直线。 Brace your core, and do not allow your 降低 背部 to arch. Keep your feet, pelvis, and shoulders in one line.

Slowly take your left leg off the ball and 降低 it down and to the side to briefly touch the floor. Bring it 背部 to the starting position (your shin on the ball) and repeat on the other side. Continue alternating sides for the prescribed number of repetitions.

* 剩下的腿向下压入球中,挤压臀部,以稳定自己,而另一条腿在移动。

10. Ham绳肌 Leg Curl

瑞士球绳肌腿部卷曲运动

Lie on your 背部 with your feet on top of a stability ball. Your arms should be straight out to your sides. Squeeze your glutes and raise your hips off of the ground. Bend your knees and bring the ball towards your glutes (butt).

Pause for 1-2 seconds and then slowly return to the starting position. Do 8-12 代表

11.俯卧眼镜蛇

Swiss ball prone cobra exercise for 背部

Lie facedown 在稳定球上 so your 背部 is 平坦而胸部 is 脱球。让您的手臂从肩膀垂直垂下, on the side of the ball.

Contract your glutes and 降低 背部 muscles 抬起头,胸,臂和腿离开地板。同时,旋转手臂,使拇指指向天花板。

现在,臀部应该是身体碰球的唯一部位。保持该姿势1-2秒。做10-15 reps.

12.交替超人

瑞士球交替超人

躺在瑞士球上,朝下躺着,脚趾和手保持平衡。 慢慢地将左腿和右臂伸直。手臂应与肩膀成45度角,拇指应朝上。臀部肌肉也应该被激活。

Hold this position for 1-2 seconds, then 降低 the arm and leg at the same time 背部 down and repeat on the opposite arm and leg into the same position.

Do not let the 背部 hyperextend (excessively arch), and do not look up or let your head drop.

13.背部扩展

Swiss ball 背部 extension exercise for 降低 背部

躺着的脸朝下,臀部放在稳定球上,脚趾触碰地面,双脚紧贴墙壁。将手放在头后面。 

挤压臀部,抬起躯干,直到身体形成一条直线。 保持1-2秒。慢慢返回开始。做8-12次。

14.反向提臀

瑞士球反向提臀运动

将瑞士人的脸朝下躺在地上,双臂伸到肩膀和双手下方,放在地板上。

您的臀部应该放在球上,身体应该从肩膀到骨盆成一条直线。您的脚趾应该接触地板。

Contract your abs and lift both legs in the air using your hips and glutes. Pause at the top for 1-2 seconds, then slowly 降低 your legs 背部 to the starting position. Repeat 10-12 times

15 Push-Ups I

瑞士球运动俯卧撑

Get into a push-up position with your hands 在稳定球上. Use 保持手臂稳定。

要进行俯卧撑,将手肘弯曲到 lower 自己走向球。

当您的胸部距离不到一英寸或两英寸时 球,停下来停顿,然后 press 背部 up. 瞄准812 repetitions 或直到您无法再表现良好为止。 Complete 2-3套

16.俯卧撑

练习瑞士球下降俯卧撑

Place your shins on a Swiss ball and 手掌 on the floor forming a push-up position.

抬起臀部,使您的躯干几乎与地面平行。弯曲肘部,放低身体,直到头部几乎触及地板。 Pause for 1-2 seconds, then push 背部 to the starting position. Aim for 8- 表现良好的12次代表。 Complete 2-3套

17.膝T

Swiss ball knee tuck exercise for 降低 abs

从双手放在肩膀以下的位置开始在木板位置,然后将小腿放在球上,从脚踝到头部形成一条直线。 

Brace your core and roll the ball toward your chest 通过 pulling it forward with your feet. Pause 1-2 seconds, then return to the starting position 通过 降低ing your hips and fully extending your legs. Do 8-12 reps for 2-3套

18.派克咬嚼

瑞士球派克紧缩练习

从俯卧撑开始,双脚搁在瑞士球上,慢慢弯曲臀部,将双脚朝胸部。

Pause for 1-2 seconds, then slowly straighten your legs to return to starting position. Do 8-12 reps depending on your fitness level. Complete 2-3套

19.深蹲

瑞士球墙蹲

Stand with your 背部 facing a wall, with a ball between your 降低 背部 and the wall.

将脚放在身体前方约2英尺处。 Keeping 背部与球接触,使腹肌收缩至 squat down 直到大腿上部至少与地板平行。保持 1-2秒钟,然后返回到初始位置。重复10-15次 2-3 sets.

20.高膝盖

瑞士球高膝盖

双手抓住健身球并将其笔直地举过头顶。 抬起右膝盖至腰部。同时,放下手臂和球以触摸膝盖。

Take the ball 背部 up and bring the right knee down the same time. Switch sides and repeat on your left knee.

 21. Crunch Ball

紧缩球

Lie down flat on your 背部 with your hands extended out over your head while squeezing a Swiss ball in between your feet. Straighten your legs to lift the ball up and off of the ground. Push the ball towards the sky while curling your 降低 背部 off of the floor.

抬起手臂,抬高胸部,将肩膀抬离垫子,同时抬高腿直到’重新垂直于地板。用手触摸球。暂停1-2秒,然后在不让球触地的情况下重新开始。做8-12次。

22.剪刀紧缩

瑞士球普拉提剪刀紧缩

Lie down flat on your 背部 on a Yoga mat, with the exercise ball in your hands and lift your upper body off the floor so your head and shoulder blades hover. 

将左腿提离垫子,并一直抬起以形成90° 与您的躯干成一定角度,并将右腿稍微离开地板。

Gently touch the ball with your left chin. 保持 your upper body lifted, alternate your legs (just like scissors). Do 8-12 reps per side.

23。 V-Pass

瑞士球v传

将脸朝下躺在地板上,双手握住一个稳定球,双腿并拢,并在地板上笔直伸展。 一举一动,撑开核心,将手臂和腿抬离地面,将球放在双脚之间。

Squeeze the ball with your legs and 降低 your arms and legs 背部 to the floor. Repeat, passing the ball 背部 to your hands. Do 2-3 sets of 8-12 代表 

24.紧缩球

瑞士球紧缩练习

Sit on a Swiss ball with your feet flat on the floor, shoulder-width apart. Walk your feet forward as you lie 背部 on the ball.

From this position, lift your head and shoulders and crunch your rib cage toward your pelvis. Pause 1-2 seconds at the top. Then slowly return into the fully stretched position. Repeat 12-15 times for 2-3套

25.斜缩

瑞士球斜式紧缩

Lie on your 背部 with your 降低 背部 on the ball and your feet flat on the floor. Put your fingers behind your ears.

 Contract your core and slowly crunch upwards across your body, so that your right-hand points straight at your left knee. Hold for 1-2 seconds, then 降低 your upper body to the start position. Repeat 12-15 次。 Do 2-3套

26 T-Raise

瑞士球T练习

面朝下躺在球上,保持 back 平坦而胸部 脱球。让您的手臂从肩膀垂直垂下, 手掌 facing out.

Contract your upper 背部 通过 pulling your shoulder blades 背部 together and brace your core to lift up your arms out to the side 直到它们与您的肩膀齐平,并与地面平行。保持 1-2秒钟,然后反转机芯。做10-12次。

27。 Y-Raise

瑞士舞会

面朝下躺在球上,保持 back flat and your chest 脱球。让您的手臂从肩膀垂直垂下, palms facing out. 以与您的身体成30度角的角度提起手臂(使它们形成Y形),直到’符合你的身体。

Pause for 1-2 seconds then slowly 降低 背部 to the starting position. Do 8-12 代表

28.哑铃胸部新闻

瑞士球哑铃胸部推举

Lie on your 背部 with your upper body resting 在稳定球上, your knees bent and your feet flat on the floor. Hold a dumbbell in each hand, with your elbows bent at a 90-degree angle, 手掌 facing away from your body.

直接支撑您的核心 将哑铃笔直向上推向天花板,在顶部保持1-2秒 and slowly then 降低 them 背部 down. Repeat 10-12 次。 Do 2-3套

29。 Dumbell Kickbacks

瑞士球哑铃回扣

双手握哑铃,面朝下躺 with your stomach 在稳定球上, toes on the floor, and body in a straight line. Keep your upper arms in line with your torso and bend your elbows so your hands are up 通过 your shoulders and 手掌 facing you. 

Exhale as you straighten your elbows bringing the dumbbells all the way 背部 to your sides, then inhale as you return to the starting position. Repeat 10-12 次。 Do 2-3套

30.哑铃行

瑞士球哑铃排

面朝下躺着 on a stability ball with the ball placed 直接在你的臀部下面。保持骨盆朝向球和核心。

Hold a dumbbell in each hand with 手掌 facing each other. 弯曲肘部,并向两侧拉起手臂,直到双手与胸口齐平。 

保持 arms at your sides, retract shoulder blades. Pause for 1-2 seconds, then 降低 the weight 背部 down. Repeat 10-12 次。 Do 2-3套

外卖

稳定球是我最喜欢的锻炼工具之一’m working out.

3K分享:
发表评论

您的电子邮件地址不会被公开。 必需的地方已做标记 *