Ball Leg Curl

طريقة الأداء

1. 01Begin on the floor laying on your back with your feet on top of the ball.
2. 02Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
3. 03Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
4. 04Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
5. 05After a brief pause, return to the starting position.

نقاط الأداء الصحيح

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.