Hyperextension

■Health
■Sport

by Irina Mikailova - Jun 26, 2017

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Hyperextension is very beneficial for the development and strengthening of the back muscles. This special exercise works especially well for the muscles in the lower back. Performing hyperextension requires adherence to certain rules.

Content

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

What is hyperextension

Girls love to perform hyperextension, as this exercise helps to eliminate excess fat in the abdomen. Initially, this exercise should be done under the guidance of an experienced trainer. Indeed, without observing 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 during hyperextension lies on the muscles of the buttocks. In reality, this is not true. By performing hyperextension, a person trains short vertebral muscles that cannot be trained in any other way. The muscles in the lower back and the muscles in the back of the thighs are also involved.

How to do hyperextension

Before performing hyperextension, you must adjust the height of the bench. It is very important to position the front rollers in such a position that they are exactly on the fold of the lower back and upper thighs. The lower ridges should run just above the Achilles tendons. Then do the exercise in this way:

You sit on the bench simulator face down. In this case, the shins must be fixed under the lower rollers.
Keep your body straight. The easiest way is to cross your arms on your chest, but you can also take them to the back of the head. In order not to create unnecessary tension on the neck, do not pull your elbows apart. If you need additional load, then you can take dumbbells.
As you inhale, slowly bend forward, keeping your back straight. Continue bending until you feel a sense of tension in your thighs. Also, the signal to stop will be the inability to continue the slope without rounding the back.
Now, exhaling, rise to the starting position. The back should be kept straight at all times. Movements are performed slowly and smoothly so as not to injure the back.

In carrying out this exercise, athletes make several serious mistakes:

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

Hyperextension bench

Training apparatus, which is used to perform hyperextension, must be of massive construction. 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. On the frame, additional pads are needed to prevent slipping, swinging 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 influences are also very good.

Leg restraints should be durable and flexible. This way you can protect yourself from injury and bruising during workouts... The simulator must have mechanisms that allow you to change the angle of the bench and be adjusted according to the height of the athlete. If you train in tight spaces, choose a foldable design. Then, after training, the simulator can be folded up and stored.