Hyperextension is the way to a strong and healthy back
Surely many people still know sports from schoola projectile called a "goat". And, most likely, many performed hyperextension in physical education classes, but they might not even know what it's called. So, hyperextensions are special exercises, in which several groups of muscles are involved, namely: extensors of the back, hamstrings, gluteus muscles. Of course, not only a sports "goat" is suitable for this exercise. Performing an extension on the simulator, you can achieve that the muscles supporting the spine will become stronger, which subsequently will save you from back pain. In addition, the entire back of the thighs, including the buttocks, will be perfectly developed.
Technique of execution
In order to avoid injury,carefully study how to properly do hyperextension, and only then proceed to perform the exercise. For a start, hyperextension is the extension of the back in a position where the entire body below the loin is stationary. Movement is made only by the torso. It is necessary to lay down on the simulator face down, the ankles should be brought under the rollers, specially equipped for this. The edge of the platform on which the athlete is located should be at the level of the pelvic bones. It is adjusted so that when there is a steady position, there is enough space for the exercise. Doing an exercise hyperextension, the back must always be kept straight. This will avoid damage. First, slowly bend forward, holding hands behind the head (or on the chest). If an additional burden is used, it is kept at the chest (in no case behind the head). Lean forward until the moment when there is a noticeable tension in the back of the thigh. Do not bend the loins! It does not matter how low you sink, the main thing is that your back is perfectly straight. Having reached the bottom point, on exhalation it is possible to begin to lift a torso. The upper point, when performing the exercise on a horizontal bench, is reached when the body is in a position parallel to the floor, that is, the torso and legs are on the same line. This is the description of this exercise. Such exercises are performed 10-15 times in three to four approaches.
There are various options for performinghyperextension. This exercise is performed not only in a horizontal position. Depending on the purpose, you can perform extensions, while lying on the inclined plane, lying on its side, and even the so-called "reverse". Inclined hyperextensions are carried out on a special simulator, which is at an angle of 45 degrees relative to the floor. Thus, at the upper point the body will form a ray, the legs will be lower, and the head at the top. The lateral version of the implementation of hyperextensions involves mainly the oblique muscles of the press. It is carried out on a horizontal simulator: the athlete lies sideways, having brought his feet under the rollers in a certain way. And, finally, reverse hyperextensions. This exercise is carried out in the same way as above, only the torso remains motionless, and the legs extend their extension.
Extension in the loin on a special simulatoror on a simple sports "goat" are not traumatic. The athlete has to deal with his own weight, which significantly reduces the risk of damage. The most important thing is to keep your back straight and perform the exercise slowly. Then hyperextension will be the best assistant in the struggle for a healthy and beautiful back.