Hyperextension in the home

It's no secret that hyperextensions for the back and buttocks are an excellent exercise, thanks to which it is possible to maintain muscles in the tone, strengthen the spine and in general to improve the health of the back. In this case, even beginners do not risk getting either a spinal injury or a joint problem. Of course, to begin with it is worthwhile to figure out how to properly do hyperextension in the classical version, and then begin to perform under the existing conditions.

Exercise of hyperextension

Ideally, a special simulator is used to perform this exercise, which is called a similar word - hyperextension. It can be inclined or horizontal. In general, using it, you do the following movements:

Take the starting position: put the hips on the supporting rollers and start the shins under a special supporting bar. Your back and legs in this case should be a single line - no matter in the horizontal or in the diagonal position, you perform movements.

From the starting position, you bend your back towards the floor with a smooth motion and return with the same smooth movement.

You can perform hyperextensions with weight - in the gym for this use the load, which is fixed between the blades, and at home most often perform hyperextensions with dumbbells. Since we figured out what this exercise looks like in a classical form, you probably already imagine what it takes to repeat it at home.

Hyperextension at home

If it seems to you that it will be difficult to repeat hyperextensions at home - you are mistaken. To perform this exercise, you do not need much: an elevated, not too soft plane and, ideally, a partner who will support your legs. Let's analyze several home variations of this exercise:

Home hyperextensions with an elevated surface.

1. Lie down on a bench, chair, sofa or bed so that the surfaces touch your hips, the legs are securely fastened or supported by an assistant, and the body can freely hang down.
2. Straighten your back so that your torso and your legs make an even line.
3. Perform smooth, slow slopes down and return to the starting position. It is recommended to repeat 2-3 approaches 12-15 times.

Hyperextension on the floor.

1. On the floor or a special rug for sports, lie on your stomach, face turned down, hands behind the head are locked into the lock, your feet are plugged into the battery (either lie under the bed, or fixed by your partner).
2. On inhalation, smoothly lift your head and tear off the body from the floor, caving in the back. In this case, the hips should lie on the floor. Quit for 2-3 seconds.
3. Exhale and at the same time smoothly sink to the floor, taking the original position. To carry out such an exercise option, you need 3 sets of 20 approaches.

Inverse hyperextensions at home.

1. On the floor or a special rug for sports, lie on your stomach, face turned down, arms straight, extended forward.
2. Simultaneously with the inhalation, tear off the straight legs from the floor as much as possible, while holding hands and upper body in the initial position. During exhalation, slowly lower your legs to the floor, thus occupying the starting position. To carry out such an exercise option, you need 3 sets of 20 approaches.

All these exercises are no worse than those that you can perform in the gym. The main thing is to observe all the precautions, and if the exercise specifies support for the assistant, find an assistant, and not risk getting injured.