Such an exercise as hyperextension, subject to regular performance helps to strengthen muscle corset back, being the effective prevention of injuries in the lower back and spine.However, this applies only to the training in the traditional design.
Slender thighs and buttocks tightened, without prejudice to the back
Trainers reverse differs from the classical fact that in the process of training the major parties does not play the body and legs.Therefore, to work intensively muscles buttocks and thighs, and assisted by a lumbar.
In fact, the reverse hyper is working the same muscles as a classic, but due to the shift in emphasis load this option can be called safer.The traditional method involves an emphasis on the long back muscles and knee joints, and hence the chance of injury when working with heavy weight is very high.The technique of reverse extension, on the other hand, allows professional athletes to use the fantastic weight.
Trainers reverse advised athletes at various levels of training to warm up muscles before doing a heavy training, as well as novice athletes to warm up before exercise traction.
recommendations for the implementation of reverse hyper
During execution involves only one joint - the hip - a strong anatomy which allows you to work with large weights.The body maintains a fixed position throughout the amplitude repetition means of the spine do not worry.
important to remember:
- To avoid injury, avoid sudden movements.
- to effectively load the hamstrings, the sock should be wrapped inside.
- can not be shaken, trying to make the inertia due to the rise.Better quality partial repetition than full, but the risk of injury.
- exercise is performed in the amplitude, the muscles are stretched as much as possible and are constantly on their toes.
- Do not forget about the correct breathing: inhale in a negative phase, and exhale on effort.
Since the reverse hyperextension - this exercise is fundamentally different from the classical, and the trainer for his need completely different.As a rule, it is straight or inclined steel construction, equipped with soft pads, adjustable cushions for the feet and arms for hands.
Technique exercise
If the gym is not a special device for exercise "reverse hyperextension," a simulator or a bench for conventional hyperextension will also work.
start classes you need to configure the machine for themselves.Further, it is important to adhere to the following guidelines:
- on the horizontal bar to lie face down and firm hold on the region.
- legs, straightening the knee, positioned over the edge of the bench.
- On the exhale, slowly lift up the legs to form a straight line with the body.
- fix for a few seconds at the top.
- inhale slowly return the leg to the starting position.
order to avoid spinal injuries, hog at the top is not recommended.Head should be kept straight, not throwing back his neck.If the exercise is easy, you can add additional burdening.
If possible no gym, this exercise is the reverse hyperextension, you can just as effectively be used in the home.You will need a large exercise ball.Exercise can be done even while lying on the two drawn together chairs.
Fitness Home
So, reverse hyperextension at home using feetball will work out:
- gluteal muscle.
- thigh muscle.
- lower and middle region of the back.
To do this, take the starting position:
- lay down on his stomach on the ball so that he was under the hips and lower abdomen.
- hands are placed in front of you at shoulder width and stretch them to the floor.
- Straight leg to keep together.
Further action is performed:
- leg raises, tighten thighs and lower back.
- delayed a few seconds at the maximum point.
- gently lowered down without touching the floor.
During exercise it is important to control your breathing.It must be a slow and rhythmic.
If the exercise "reverse hyperextension" daily 2-3 sets with reps at least 12 times, the result will be visible after 30-40 days.
