Hyperextension is not used to get a load, increase muscle mass or lose weight, it is mainly used to work out muscles. Many use the exercise to strengthen the spine and minimize the risk of injury to the waist. Another exercise, such as hyperextension, can be used to warm up and prepare the muscles for intensive training. Since the load receives the spine, it is necessary to start training only after examination by a doctor. If you do not want to go into the gym and decide to study at home and have not yet purchased a simulator, then you can perform a lightweight exercise.
What muscles work with hyperextension:
- buttocks;
- thighs;
- muscles of the back.
Why hyperextension is needed?
Trainers are advised to choose this exercise for people who have problems with their back. Only need to train slowly and under the supervision of a specialist. This exercise reduces the risk of injury to the spine and tendons. The benefit of hyperextension can be appreciated by people who spend a lot of time in a sitting position, as well as standing up. It is recommended to perform hypertension with osteochondrosis, scoliosis and hernia. Thanks to regular training you can improve the condition of the spine and form a beautiful posture.
Hyperextension technique
It is customary to perform this exercise on a special simulator. It has the shape of a bench with rollers and a platform for the feet. It is necessary to be placed on the simulator so that the upper part of the body hangs. Place the feet on the platform, and fix the ankles with rollers. If there are no such devices on the simulator, then ask another person to hold their feet. Put your hands on your chest, and lift your torso until it becomes parallel to the floor. Take a breath and slowly sink down, hold for a second, go back to the starting position. Do not forget to exhale in the middle of the ascent.
How correctly to do hyperextension?
- It is forbidden to make sudden movements, and also to conduct training at a fast pace. The thing is that the load will be minimal and can cause injury.
- You can not keep your hands behind your head during training, as this can lead to rounding your back. If you hold them by the neck, then this is a heavy load on the cervical spine, which can lead to injuries.
- Do not lift the case above the recommended position, as this is a serious danger to the spine.
- Traditionally, it is accepted to perform a minimum of 3 sets of 10 repetitions. If you easily fulfill this rate, you can optionally increase the number of repetitions, for example, to 20.
- When the muscles of the back get stronger, you can start doing exercises with weights, for example, using a pancake. Just remember that you need to keep it pressed against your chest.
Hyperextension technique at home
There are several options, how you can perform
- Use the fitball . Hip the thighs on the ball, and put the feet under the battery or furniture. Perform torso lifts. The advantage is that you will perform the exercise from a position that is closer to 45 degrees.
- You can train on the couch or bed. To perform, you will need the help of another person. Position yourself so that the torso loosely hangs down. Perform the exercise, as in the simulator.
- The simplest version is hyperextension on the floor. To do this, sit on your stomach and lift up your arm and the opposite leg at the same time.