Tutorial on the correct technique hyperextension exercises on the back, buttocks and hips

You may have already seen how to perform hyperextension at home on floor using its own weight without exercise equipment. However, according to in my opinion, this exercise can be more beneficial if perform it on a special bench.

Hyperextension once significantly changed my approach to training the back, and, in particular, its lower part. Despite, that the bench for doing this exercise is practically in each gym, for a long time I did not know how to properly use to get the most out of it. I’ll show you some of the techniques for this exercise each of which affects different muscle groups, depending from where you want to shift the emphasis.

• What is hyperextension
• What muscles are included in the work?
• Performance
• Features
• 5 reasons to start doing hyperextension on a Roman chair straight Today
  • Benefits
• How to do hyperextension: options for implementation exercises?
  • With a bench angle of 45 °
  • 45 ° with extra weight
  • Hyperextension 90 °
  • With a focus on the back
  • Focus on the buttocks
  • With emphasis on hip biceps
  • Fitball Hyperextension
  • Hyperextension to strengthen the muscles of the lower back
    • Stretching and warming up
    • Execution Features
• How to avoid injury?
• In conclusion

What is hyperextension

Description:

• What muscles are involved: a muscle that extends the spine, hip biceps;
• Assistant muscles: gluteus maximus muscle muscle;
• Mechanics: multi-joint;
• Type: traction;
• Experience level: for beginners, for intermediate level, for advanced.

Hyperextension is a strength exercise performed in Roman a chair that provides the necessary support during fulfillment. If the exercise is technically correct, it can significantly strengthen the muscles of the lower back, cortex, buttocks. Other the name is extension of the back, it does not get much attention and love is worth it. This is because it is not so good. known as squats or deadlifts. However, it is very effective exercise for the back, buttocks, and thigh biceps if performed correctly.

What muscles are included in the work?

1. The muscle that straightens the spine is the target muscle that takes the most active part in performing hyperextension. It is she who is included in the work when the back is extended to parallel with flooring at 90 ° or straight housing hyperextension 45 °. The muscle that straightens the spine consists of small bundles that attach to the vertebrae, pelvis and ribs and runs along the entire length of the spine from the pelvis to the skull. Strengthening this muscle improves posture because it helps maintain proper bending of the spine.

2. Hip extensors – consist of the muscles of the back of the thigh, and also buttocks, are included in the work with both options hyperextension (45 ° and 90 °). These muscles, like the muscles of the cortex, tend to weaken due to modern sedentary and sedentary lifestyle. Hyperextension may awaken them from sleep and strengthen in the classroom.
3. The extensors of the neck are small but very important muscles that located on the back of the neck and provide it mobility. You need to strengthen these muscles, especially if you are a lot You are at the computer. You can activate them by setting hands. on the head or neck during the exercise, this position hands adds complexity to the exercise.

Performance

• lie on the bench face down, legs at the level of the legs fix at the sites provided for this;
• straighten your body and cross your arms in front of your chest – this is yours starting position;
• keeping your back straight, exhale and slowly lower yourself down as much as possible;
• inhale while lowering your body, stretching your hips and lower back muscles .;
• exhale as you rise, contracting your thigh muscles and backs.
• repeat.

Features

• Do not lower your body below the level in which you feel comfortable stretching in the hips and back.
• Straighten your back at the top until you feel comfortable contraction in the back.
• To make the exercise more difficult, extend your arms or take load in hands and hold it in front of the chest. Can perform one leg exercise.
• There are three options for performing this exercise, the title which are often confused – backextension, hypextension and hyperextension. During backextension, your hips remain motionless, all movement is carried out in the back and lower back. At runtime hippextension on the contrary, the lower back remains motionless occurs in the hip joint. During hyperextension movement is carried out in all places – in the hip joint and in the lower back.
• The word “hyperextension” means stretching, expanding the limits movements, the implementation of this “hyperstretching” in combination with Serious working weight can be traumatic.
• If you don’t have access to a special bench for hyperextension, do this exercise on a regular bench.

5 reasons to start doing hyperextension on a Roman chair straight Today

Bench for hyperextension – rather strange at first glance a simulator that can be found in almost every room. is he helps to work out the muscles of the lower back in isolation, emphasizing the load in this area. Benches for hyperextension There are two types – with a slope of 45 ° for beginners and 90 ° for advanced users. Both types work equally well back muscles, the difference is only in the complexity of execution and it is associated with different distribution of the load vector.

Benefits

1. Improving your posture. Hyperextension strengthens the muscles of the cortex and back, which allow you to keep your back straight throughout of the day.
2. Reduced back pain. If you are seated, then you are most likely already familiar with back pain, hyperextension can help ease it. Also doing this exercise can prepare your muscles for other strength exercises, for example dead draft.
3. Convenience settings. Thanks to the possibility of adjustment, you can adjust the simulator to the needs of each trainee.
4. Strengthening the whole body. Despite the fact that hyperextension affects the muscles of the lower back, it also involves muscle work of the cortex, buttocks and hip biceps. But that’s not all, the upper back, deltas and even hands.
5. Improving physical stamina. In addition to those mentioned above the benefits associated with strengthening various muscle groups, hyperextension improves overall physical endurance. This is especially important when doing squats or all kinds of traction movements, where muscle strength is required in the lower back.

How to do hyperextension: options for implementation exercises?

With a bench angle of 45 °

1. To begin, adjust the treadmill so that nothing is blocking traffic. Arrange the sheaves tightly on their intended places.
2. Cross your arms in front of your chest and begin the exercise. from the direct position of the body.
3. Bend at the waist and slowly lower your body toward land at an angle of about 65 ° -75 °.
4. Take a short pause in the lower position and then slowly rise to the starting position to the level where your back and legs form a straight line.

45 ° with extra weight

As you tilt hyperextension bench 45 ° regularly for some time, you will notice that it gets too easy because your muscles are used to load and become stronger.

In order to complicate the workout, pick up additional weight and carry out already with weights, for example, with pancake in hand or with a bar, which can also be held in front of by yourself or put behind your head.

Hyperextension 90 °

Despite the fact that at first such an embodiment of the exercise may look a little intimidating, it’s perfect for those who is intermediate to advanced. Difficulty above compared to hyperextension 45 °, because the movement carried out from the bottom point where the body completely hangs from benches, and at the top point of the amplitude, the body passes slightly horizontal mark.

If this is your first hyperextension, don’t be afraid lean towards the ground. If convenient, insure yourself with your hands in runtime until you get used to it. Rollers which hold your legs in the calf area will not let you fall. Make sure that the upper platform of the simulator is at the level of upper thighs, does not rest against the stomach or legs, allows to freely exercise.

Do not get involved in speed and exercise amplitude. Drive slowly at the top of the amplitude restrict movement to the point where the body forms a straight line. At performing hyperextension 90 ° can slightly increase the amplitude movement, but not too much so as not to get injured.

With a focus on the back

Make sure your feet and ankles are tight and your hips tightly pressed to the upper platform. Loin should be in front pads and while driving at the bottom of the amplitude you should feel the stretch in the biceps of the thigh. If you notice that flexion occurs mainly in the lower back and you do not can bend at the hip, lower the upper pad below.

Focus on the buttocks

This option will be more interesting for girls who want to pump up the ass. Start the movement as shown in the illustration – with round back. Cross your arms in front of your chest or hold them extra weight.

When doing the exercise, keep your upper back rounded, the chin is pressed to the chest. At the bottom point, make a groove on second and try to feel the tension in the gluteal muscle while you will rise to the starting position. Concentrate on buttock work while performing movement with a rounded back, neuromuscular connection in this embodiment of the exercise plays a crucial role.

With emphasis on hip biceps

Start the movement as shown in the illustration. Cross your arms in front of the chest or hold them extra weight.

Smile during this hyperextension chest and keep your back straight, shoulders pull back and keep your head in neutral position, do not bend your chin. Get down like possible below, while stretching the back of the thigh. Amplitude The movement is largely dependent on individual flexibility.

At the bottom, linger for a second and, while maintaining emphasis on back of the thigh, slowly climb to the top position.

Fitball Hyperextension

If you are unable to perform hyperextension on a bench at due to her absence in your room, you can use fitball. One of the advantages of fitball is the ability to deal with it. at home, however be careful to keep your balance on the ball is much more difficult, the probability of injury is higher.

Watch a video that explains how to use fitball to performing hyperextension:

Hyperextension to strengthen the muscles of the lower back

Hyperextension is one of the main exercises that is designed to strengthen your back. It creates a dynamic stretch at the bottom backs, letting you feel the change literally over a few days. And perhaps the most important advantage of this exercise is that you can perform it at home conditions.

I injured my back twice in the last 10 years, once very seriously. It was a very difficult and exhausting time. After a serious case, I spent my days lying in bed with bullied upside down, and at night endlessly tossing and turning in bed, trying find a comfortable position. Every day was a torment, it was funny time.

I have learned a lot from this. In both cases, orthopedists advised me to perform hyperextension to strengthen the lower back. This was necessary in order to recover from the received injuries, and in order to avoid future injuries.

I guarantee that hyperextension is effective. If I do not do it exercise for a week (for example, on vacation), my back begins to whine, always in the same place – from the bottom left. how only I come back to regular hyperextension, back starting to feel like in my 18s. Unbelievable!

I will tell you how to get the most out of the exercise. By these doctors shared my secrets with me when I was undergoing treatment and restore my back health.

I came to my doctor twice a week for one and a half months and each time he asked: “This will return me to the former life? “. I doubted that hyperextension could fully restore my back health, but I even felt it’s better. It took only 6 months.

Stretching and warming up

Stretching warm-up is extremely important before each training.

• 2 to 3 minutes of cardio is necessary in order to force blood move through the body and warm up your muscles (running in place, exercises with a rope, exercise bike)
• 2 minutes of dynamic stretching will prepare the muscles for work (walking with raised knees, arms rotation, bending to the sides, rotation of the housing)

Starting position:

• face down on a bench for hyperextension, fix the legs by means of stops;
• in most exercise machines your body will be at an angle 45 ° to the floor.
• cross your arms in front of your chest and make sure that your lower back free from stop and you can bend unhindered lower back.

Technique of execution:

• lower the top of the body down, bending in the middle of the body;
• lower your body until you feel stretching in biceps thigh, exhale while lowering;
• at the lowest point, the body should be almost perpendicular gender
• slowly rise to the starting position until your body does not form a straight line, inhale while lifting.

Execution Features

Stay at the extreme top and bottommost point at 3 seconds. This will help to reduce the muscles of the lower back at the upper point and stretch to the bottom. Do this for every approach and this will benefit.

Approaches / Repetitions / Rest

3 sets / 8-12 reps / 1 minute rest.

The number of repetitions can vary greatly on the level of your fitness and back health. If you want to complicate the exercise, take extra weight and press his hands to his chest. Make sure you get warm enough before doing the exercise.

How to avoid injury?

We all know that the most injured part of the body is this is the lower back. 80% of adults in their lifetime at least once faced with back pain. Therefore you must be incredible accurate when doing exercises that have tensile or any other load on this section
the spine.

A few tricks to help avoid injuries:

1. Be careful when lifting heavy objects, make sure use the strength of the legs, not the back. One of my injuries i received, trying to lift a heavy TV with his back instead of legs.
2. Perform hypeextension daily, this will strengthen the muscles of the cortex and will maintain the health and tone of the back muscles.
3. Watch your weight, obesity negatively affects health of the whole body and back including.
4. Eat healthy foods full of vitamins and minerals, it has of great importance to the health of the body as a whole. Fasting day worth doing once or twice a week.
5. Stretch your back daily to avoid tension in the lower back.

In conclusion

Hyperextension on the bench is a useful simulator that allows warm up your core muscles before a hard workout. I often I start training with this exercise in order to warm up and strengthen the muscles of the lower back and protect yourself from injuries.

Sources:

• weighttraining.guide/exercises/hyperextension/
• www.weakbackbuilder.com/blog/hyperextension-bench-exercise/
• jcdfitness.com/2017/08/hyperextensions-back-extensions/
• blog.marcypro.com/2016/04/06/5-reasons-to-start-doing-roman-chair-hyperextension-exercises-today/
• aleanlife.com/hyperextension-exercise/