Exercise is essential for a strong body. For this there are different exercises for different organs. We have previously seen arm and chest exercises using exercise balls. Today I will know the back exercise.
Ball hyperextension
Keeping the exercise ball in front of you, kneel down and keep the ball under your stomach. Care should be taken that the ball should be connected to the stomach and both hands should be placed on either side of the ball. Now press both hands on the ball, at the same time raise the knees from the ground and bring the whole body parallel. Take a break and return to the previous state.
Ball Hyperextension (Reverse)
In this practice, not only an exercise ball is allowed, but also a bench is needed. Place the ball on the bench and lie on it and keep the body in such a way that the ball is under the stomach. Now hold the bench with both hands and raise your legs parallel to your body. Then slowly bring the legs down. You have to practice like this.
Ball arm leg extension
Lie down on the exercise ball in such a way that the ball is just under the stomach. Also, care should be taken that feet and hands do not touch the ground. Now keep the right foot on the ground and raise the left foot upwards. At the same time, the left hand should be kept on the ground and the right hand should be raised. Repeatedly practice by changing hands and feet. Some time can be paused before each change.
ball bridge
Sit on both legs with your back on the exercise ball behind you. At this time, both hands should be placed in front of the chest (in the form of guna sign). Without moving the feet, keeping the back touching the ball, the whole body should be thrown up in such a way that it should be parallel from the knees to the head. Also, care should be taken to create a 90 degree angle in the knees.
Thanks,,,,
