Today, a large range of simulators is available on the sports goods market, which can be used at home. Compactness and ease of use are the main advantages of such devices. Hyperextension - a simulator that exerts a strain on the muscles of the press, back, buttocks. It can be used for individual training, as well as for warm-up before the main load. This bench is almost in all gyms, but you can buy it and use it for home workouts.
How to use the hyperextension simulator?
There are horizontal and inclined options that have an angle of 45 degrees. You can customize the simulator for your own settings. For comfort and safety, there are pillows and rollers for support. Simulators for the back "Hyperextension" are not designed for strength training. The greatest burden falls on the lower back. During the exercise, the load on the vertebrae is 3 times that of the person who is in the upright position.
Hyperextension is an excellent exercise to strengthen the lower back, and also reduce the risk of spinal cord injuries.
The main recommendations for using the hyperextension simulator for the back muscles:
- The vertical load on the spine is quite dangerous for teenagers.
- It is not recommended to run the slopes at a fast pace, since the load will be small, and, consequently, the result is minimal. In addition, you may get injured.
- It is not necessary to conduct exercises on the bench for hyperextension with burdening, since there is a huge load, which in the end can lead to the appearance of a hernia.
Exercises on the hyperextension simulator
Standard slopes. Place the stop under the hips so that it is below the bend line of the trunk. Place the feet on the platform and secure them with rollers. Find for yourself the optimal height of the abutment for the hips. Elbows spread apart, but do not hold your hands behind the neck in the lock, since in this way the neck gets a huge load, which can lead to injury. Hold your hands so that your fingers touch the neck. Keep your back under control; it must be straight during your workout . Do the slopes for 4 accounts, and you need to go up to 3.
Reverse hyperextension. Arrange on the simulator face down. Set the height so that the legs hang down. Slowly raise your legs and do not tilt your head back. Inhalation should be done while lowering the legs, and exhaling when lifting. To perform such an exercise is with the help of another person, since he must press his ankles.
How to choose a hyperextension machine?
To not be disappointed in the purchase, consider the following recommendations:
- Do not buy a simulator on the Internet, if you have not seen it live,
as often under this name are sold completely incomprehensible apparatus. - Choose options with a powerful design and it's better if the simulator does not have weight restrictions.
- The stability of the structure is important. During the exercise, you should not slip and stagger.
- The platform on which the legs will be located should be wide, so that the feet are fully placed. From above it must be covered with non-slip patches.
- Check the soft elements of hyperextension. They must be elastic, but not discomforting.
- Give preference to a simulator that can be adjusted for growth. The working position must also be securely fixed so that it does not knock.