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Açıklama
Leg Curl On Stability Ball is a hamstring exercise done on a stability ball and works the back leg muscles in an isolated way. This exercise also requires core stabilization and contributes to balance development. Lying face down, feet are placed on the stability ball and the movement is done by lifting the hips up. It is an effective method for strengthening hamstring muscles, increasing core stability and developing balance. It is an ideal option for home workouts and requires minimal equipment. It is suitable for beginners and advanced athletes and when done regularly increases the strength and endurance of hamstring muscles.
Adım Adım Talimatlar
- 1
Lie face down and place your feet on the stability ball
- 2
Lift your hips up and assume the starting position while keeping your torso straight
- 3
Pull your heels up towards your hips by squeezing your hamstring muscles while exhaling
- 4
Squeeze your hamstring muscles to maximum level at the top of the movement and hold for 1-2 seconds
- 5
Return to the starting position in a controlled manner and inhale
- 6
Keep your hips up throughout the movement and perform the movement using only hamstring muscles
Önemli Noktalar
- ✓Lean your back on the ground, place your feet on the ball
- ✓Lift your hips up, your body should form a straight line
- ✓Do the movement in a controlled way, especially while lowering
- ✓Squeeze your hamstring muscles at the end of the movement and hold for 1-2 seconds
Yaygın Hatalar
- ✗Dropping the hips - can cause lower back pain
- ✗Doing the movement with momentum - reduces muscle development
- ✗Placing the ball too far forward or backward - disrupts the quality of the movement
- ✗Not using full range of motion - prevents muscles from working fully
Nefes Kontrolü
Exhale while pulling the ball towards you, inhale while slowly lowering it.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Be careful if you have a hamstring injury
- Those with lower back pain should not do if core strength is insufficient
- Those with balance problems should start with assistance
- If you have neck problems, pay attention to head position
Güvenlik İpuçları
- Make sure the ball air pressure is correct
- Keep your hip and core muscles active to form a straight line
- Move slowly and controlled, do not lose balance
- Work close to the wall if doing it for the first time
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Develops hamstring muscles functionally
- ✓Increases core stabilization and balance
- ✓Provides effective training with body weight
- ✓Is an effective exercise that can be done at home