Hyperextension

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de către Irina Mikailova - Jun 26, 2017

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To develop and strengthen the spinal muscles, it is very useful to do hyperextension. This special exercise works especially well on the muscles located in the lumbar region. Performing hyperextension requires compliance with certain rules.

What is hyperextension
How to do hyperextension
Hyperextension Bench
Hyperextension: video

What is hyperextension

Girls love to perform hyperextension, as this exercise helps eliminate excess fat in the abdominal area. Initially, this exercise must be done under the guidance of an experienced trainer. After all, without following the correct technique, hyperextension is useless, and in some cases it can injure a person.

Some people believe that the main part of the load when performing hyperextension falls on the muscles of the buttocks. In reality this is not true. By performing hyperextension, a person trains short spinal muscles that cannot be trained in any other way. The muscles located in the lower back and the muscles in the back of the thighs are also involved.

How to do hyperextension

Before performing hyperextension, you need to adjust the height of the bench to suit you. It is very important to place the front rollers of the machine in such a position that they are exactly on the flexion area of the lower back and upper thighs. The lower rolls should go just above the Achilles tendons. Then do the exercise this way:

You are sitting on a bench simulator in a face down position. In this case, the shins should be secured under the lower bolsters.
Keep your body straight. The easiest way to cross your arms is on your chest, but you can also move them to the back of your head. In order not to create unnecessary tension on the neck, do not spread your elbows. If you need additional load, you can take dumbbells.
Inhale and slowly lean forward, keeping your back straight. Continue bending until you feel a stretch in your thighs. Also, a signal to stop will be the inability to continue bending without rounding your back.
Now, exhaling, rise to the starting position. The back should always be straight. Movements are performed slowly and smoothly so as not to injure your back.

When performing this exercise, athletes make several serious mistakes:

Leaning forward too much. Only a very trained person with a healthy back can bend at an angle exceeding 60 degrees.
Do not arch your back when lifting. The body must be kept straight in the starting position.
Performing an exercise based on the pendulum principle. Then both errors described above occur.
Legs must be straight. They do not need to bend at the knees. The body resembles a stretched string in the upper position.
Use of heavy weights. First, it is necessary to perfect the training technique and only then is it permissible to use small weights. Even with very good technique, you should not lift more than 5 kg.

Hyperextension Bench

Simulator, which is used to perform hyperextension, must have a massive structure. After all, it must withstand very heavy loads. Since the movements of athletes are often characterized by high intensity and amplitude, the bench must have a high degree of stability. Additional pads are needed on the frame to prevent slipping, swaying and lifting off the floor.

The upholstery of the bench should be made of high quality non-slip material. Genuine leather is best suited for this purpose. It is also acceptable to use high quality leatherette. Synthetic materials that are resistant to tearing, abrasion and other mechanical stress are also very good.

The rollers for fixing the legs must have a durable coating and elastic filling. This way you can protect yourself from injuries and bruises during training. The exercise machine must have mechanisms that allow you to change the angle of the bench and adjust it to the height of the athlete. If you train in limited space, then choose a folding design. Then, after training, the exercise machine can be folded and stored.