Hyperextensions are exercises that are traditionally performed using a special hyperextension simulator. It perfectly influences gluteal muscles, back rectifiers and hip flexors. Regular exercises allow not only to maintain the muscles in the tone, but also to strengthen the corset of the spine. In doing this, practicing inclined or horizontal hyperextensions, you do not risk overloading the joints or getting a spinal injury. This exercise is recommended to perform even for beginners and people with a weak back. Regularly performing hyperextensions on the block, you protect the tendons of your spine.
Hyperextension: technique
Ideally, to perform this exercise, you need a bench for hyperextension. To begin with, you must first take the right posture: lie on your stomach and bring your heels under special supporting rollers. From this position, perform the exercise:
- Put your hands behind your head, perform a simple tilt down.
- Smoothly return to the starting position - your body and legs should be one straight line. Hold in this position. Do not strive to rise higher.
This exercise should be performed in 2-3 sets of 12-15 repetitions. It is easy to see that there is nothing complicated in this, but women are often deterred by the strange suspended position of the body. But do not be afraid: as soon as you take it, you will understand that there is nothing complicated in this. Refuse this exercise should not: hyperextension is good for the buttocks, and which girl does not want to have beautiful, tight buttocks?
How to replace hyperextensions in the simulator?
Hyperextensions have many variations of performance, with the simulator and without it. If you are not able to practice in the hall on the right equipment, try the following options:
- This option requires an assistant. Lay down on a raised plane (bench, hard furniture, etc.) so that the body is on weight, and the hips and shins lie on the surface and are supported by your partner. Perform smooth bending towards the floor and extending to a straight line in the same way as would be done in the simulator.
- For this option, you will need parallel bars. The upper front surface of the thigh is laid on one bar, and the legs are planted under the second. Exercise is similar to the previous options.
- Another option is hyperextension on fitball. In this case, your hips should lie on the ball, and the legs either rest against the wall, or be supported by an assistant. Perform bending towards the floor and extending to a straight line.
Hyperextensions for straight back muscles are often performed with weights, which in the form of a special weight are attached to the area between the blades. This stimulates muscle growth and allows the body not to get used to the same type of load, but to continue to develop.
Reverse hyperextension
An inverse hyperextension is an exercise that completely reverses the performance of ordinary hyperextensions - movements are made not by the trunk, but by the legs. In this case, as a result of training, you acquire graceful thighs and beautiful buttocks. So, doing the following:
- Contrary to the usual course of action, go to the sloping bench and bend over its upper edge.
- With a firm grasp, grasp the rollers that hold their legs in the usual position.
- Rest your head in the supporting rollers.
- Straight legs lower down - you took the starting position.
- Straining the buttocks and hamstrings, lift the straight legs upwards so that they and the trunk make a straight line. Quit for a few seconds.
- Do not stop stretching your legs, slowly bring them back to their original position.
This exercise should also be performed in 2-3 approaches 12-15 times.