An exercise such as hyperextension, providedregular performance allows you to strengthen the muscular corset of the back, being an effective prevention of injuries in the lumbar region and spine. However, this applies to this training only in the traditional version.
Slender hips and taut buttocks without any damage to the back
Inverse hyperextension is different fromclassical in that during the training the main game is played not by the body, but by the legs. Consequently, the muscles of the buttocks and hips work more intensively, and the lumbar muscles only assist.
Essentially, reverse hyperextension is working through thosethe same muscles as the classic, but due to the shift in emphasis of the load, this option can be called safer. The traditional method involves focusing on the long back muscles and knee joints, which means that the chance of getting injured while working with a large weight is very high. The reverse extension technique, on the contrary, allows professional athletes to use fantastic weights.
Reverse hyperextension recommended for athletesdifferent levels of training to warm up the muscles before performing more difficult training, as well as new athletes to warm up before pulling exercises.
Recommendations for the implementation of reverse hyperextension
Only one is involved in the execution process.joint - hip - the strong anatomy of which allows working with large weights. The body maintains a fixed position throughout the entire amplitude of repetition, which means that you should not worry about the spine.
Important to remember:
- To avoid injury, avoid sudden movements.
- To effectively load the biceps of the thigh, the sock should be wrapped inside.
- You can not swing, trying to make a lift due to inertia. Better qualitative repetition than full, but with the risk of injury.
- The exercise is performed inside the amplitude, the muscles stretch as much as possible and are constantly in tension.
- Do not forget about proper breathing: inhale in the negative phase, and exhale on the effort.
Since reverse hyperextension isexercise, fundamentally different from the classic, then the simulator for it needs a completely different one. As a rule, it is a steel straight or inclined structure, equipped with soft lining, adjustable leg rollers and handles.
Technique of the exercise
If there is no special device for the exercise "reverse hyperextension" in the gym, a simulator or bench for ordinary hyperextension also suits.
It is necessary to begin occupations with setup of the machine under itself. Further, it is important to adhere to the following recommendations:
- On a horizontal bench, lie face down and firmly take hold of the edge.
- The legs, straightened at the knee, positioned above the edge of the bench.
- As you exhale, gently lift your legs up to a straight line with the body.
- Fix at the top point for a few seconds.
- While inhaling, feet slowly return to the starting position.
In order to avoid spinal injuries, back archingat the top point is strictly not recommended. The head must be kept straight, without tilting the neck. If the exercise is easy, you can add additional burdening.
If you can not go to the gym,Such an exercise as reverse hyperextension can be applied no less effectively in the home. For this you need a large gym ball. Exercise can be done even lying on two chairs put together.
Fitness at home
So, reverse hyperextension at home with the help of a fitball will help to work out:
- Gluteus muscles.
- Femoral muscles.
- Lower and middle back area.
To do this, take the starting position:
- Lie on his stomach on the ball so that it is under the hips and lower abdomen.
- Arms in front of him shoulder-width apart and rest them on the floor.
- Straight legs hold together.
Next, the action is performed:
- Legs rise, hips and lower back tighten.
- Delayed for a few seconds at the maximum point.
- Smoothly go down without touching the floor.
During exercise, it is important to control breathing. It should be slow and rhythmic.
If you perform the exercise "reverse hyperextension" daily for 2-3 sets with the number of repetitions at least 12 times, the result will be visible in 30-40 days.
