Weighted Ball Side Bend

Bölge

Karın

Hedef kas

Karın

Ekipman

Pilates topu

Zorluk

Orta

Weighted Ball Side Bend nasıl yapılır?

Bu anlatım henüz Türkçeye çevrilmedi, özgün hâliyle gösteriliyor.

1. 1

   To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.

2. 2

   Your feet should be on the floor while your legs are crossed and hanging from the ball. Hold a weighted plate with your right hand directly to the right side of your head. Tip: Make sure the smooth side of the plate is resting against your head.

3. 3

   Place your left arm across your torso so that your palm is on your obliques. There should be a right angle between your left forearm and upper arm. This is the starting position.

4. 4

   Raise the side of your torso up by laterally flexing at the waist while exhaling.

5. 5

   Hold the contraction for a second and slowly lower yourself back down to the starting position while inhaling.

6. 6

   Repeat for the recommended amount of repetitions.

7. 7

   Switch sides and repeat the exercise.