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Find out here everything about Hip raises with feet on Fitball.
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In this article we are going to show you how to make Hip raises with feet on Fitball:
Summarized explanation
Lying face up on the floor, lean feet on Fitball with extended legs.Elevate hip and align trunk. Lower.
Step by step
1-Lie face up on the floor with extended legs and heels leaning on a Fitball
2-Place extended arms in a cross position
3-Elevate hip and flexing knees until you are aligned
4-Hold elevated position for a second.
5-Lower without touching floor
| Must Contract glutes and lower back to fix elevated position. |
Don´t Touch floor with glutes when lowering |
Tips Keeping your arms in a cross position will help stabilize your body. |
Extended Explanation
Lie face up on floor with extended legs and heels leaning on a Fitball. Place extended arms in a cross position (starting position). Start movement elevating hip and flexing knees at the same time until your body is aligned (at this moment your feet should be completely leaning on the Fitball). Hold one second and slowly lower near floor, but without touching it. This is a rep.
Basic Muscles Explanation
The gluteus maximus, commonly known as glutes, is the muscle on which we sit, the most powerful one involved in the beginning phase of the hip elevation movement or the spine elevation. Without a doubt, the erector spinalis participates in the total extension of the hip and spine. The erector spinalis is formed by a group of large muscles located alongside the spine.
Muscles & Joint Actions
The extension movement of the hip makes the trunk, pelvis and superior part of the body elevate and align while hips go forward to reach an erect position. The major glute and the spinalis erector make these movements happen.
Sport Uses
Spine extensions are important in powerlifting and weightlifting. The bodybuilders use it to develope the lower back. The spine extension is crucial in jumping and racing. This action is used specifically in sports that require jumping up, like high jumps, basketball and volleyball.
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