Hyperextension is an exercise that allows you to develop the straighteners of the back and gluteal muscles, as well as the hip flexors. When it is performed, the joints are not overloaded, the tendon vertebral corset is strengthened and the risk of spinal injury is reduced. This exercise must be done correctly to achieve good results.
Instructions
Step 1
This exercise involves pumping the long back muscles without using dumbbells or a barbell. The hyperextension is great for both women and men, effectively replacing complex core workouts to strengthen the back. With this exercise, you can significantly develop your long back muscles without resorting to other exercises.
Step 2
When performing hyperextension, the load is distributed over the long muscles of the back, buttocks and hip biceps - this is why most professional athletes love it. Men do this exercise in order to stabilize the back muscles during the barbell squat, while girls value hyperextension for the ability to form beautiful gluteal muscles and emphasize the correct curve of the back. In order for all the right muscle groups to get the right load, hyperextension must be combined with squats and Romanian deadlifts.
Step 3
To perform hyperextension, you need to lie on your stomach in the simulator and bring your heels under the specially designed roller. Then a smooth downward tilt is performed and an equally smooth return to its original position, which is a straight line of the body. In this case, it is imperative to avoid overextension in the lumbar region. You can also do this exercise without a simulator, using a simplified technique in which you need to lie on a flat, elevated surface, leaving the body in weight, fix your legs with the help of an assistant, and bend your torso towards the floor.
Step 4
In addition to the above techniques, hyperextension can also be performed using parallel bars - in this case, you need to place the front of the thigh on one bar and bring your heels under the second. To stimulate the growth of pumped muscles and increase the effectiveness of the exercise, additional weights should be gradually added to the performance of hyperextension. To do this, you need to attach a special weight to your back (in the interscapular region) or just hold it with your hands during the exercise.