The most common exercise for developing back muscles is hyperextension.
The variety of performance options and the versatility of the exercise allows you to strengthen not only the lower back, but also the muscle that straightens the spine, buttocks and back of the thigh.
In addition to the obvious use of the exercise to work out the muscles of the back surface of the body, hyperextension will be useful in the following situations:
The main load in this exercise is assumed by the extensors of the back (long muscles going along the spine), gluteus maximus muscles, and also thigh biceps.
Below we will consider the main types of hyperextension, variations for the home and gym. The classic simulator for hyperextension, a Roman chair, a goat, a Swedish wall and an ordinary sofa will help us with this.
The gym is good because it has special equipment that allows you to work out the muscles as efficiently and safely as possible. The correct technique for performing hyperextension is the key to the health of your back.
One of the oldest ways to pump your lower back is to bend over the goat.
We need an ordinary sports goat (not an animal!) And a Swedish wall. If there is no wall, you can ask a partner to help.
Let's analyze the version with the wall:
When arms on the chest is an easier option than arms behind the head. The initial position of the body is a straight line so that the spine is straightened. It is not necessary to bend your back in an arc, as well as do an exercise with a stoop round back. Raise your head up (fix it in this position). We begin to sink down, bending only in the lower back.
If your partner insures you, show him how to keep you. It will be convenient if he fixes your feet between the elbow and his body (armpits). The goat is a tall shell, so it’s possible. With a lower projectile, it is recommended to put the insurer on a bench.
Today, each gym is equipped with special simulators for hyperextension.
And this is very good. They can swing not only the back, but also the lateral abdominal muscles and even the press.
If for some reason there is no such simulator in the gym, you can use the Roman chair. The footrest moves and can be customized to fit your height.
Technique for performing the exercise on the simulator for hyperextension:
The edge of the pillow is where your body bends.
Once again, we note that you need to adjust the simulator so that the pelvis lies on the pillow. Everything that starts from your lower back and above should hang in the air. If the pillow falls on your hips, and even worse, if on your knees - you did not lie correctly.
In the Roman chair, the exercise is performed in exactly the same way.
In some cases, after the exercise, the girls may remain bruised on the hips. However, usually both the hyperextension simulator and the Roman chair are lined with soft materials, so no one gets bruises when done correctly.
At home, this exercise can be used to improve the back and stabilize the spine.
The ball for fitness is an excellent option for working with the press and lower back at home.
It is also a good option for pregnant women or people who have lower back pain.
The fact is that the spine does not receive the same pressure from gravity as when exercising in the simulator. Because your body is on a cushioning ball.
Consider how hyperextension is done correctly on the fitball:
It will be insurance. The muscles of the legs hold the legs near the floor (we rest against the heels).
Pay attention to whether there are two parallel pipes in the school yard, or at the nearest sports ground ( each pipe is horizontal) of different heights. If there is, we go there to train the back muscles.
This option is inconvenient in that the distance between the pipes cannot be changed, and very often the pipes abut against the hips. From such a point load, girls may bruise. And the weather does not always allow you to go to the yard.
Of course, this is not a special simulator or even a Roman chair, but sometimes it helps.
Everything is simple here - lie down on the couch so that your hips and legs are on it. We lay down face down. A partner (or partner) sits on your knees, taking your hands back and leaning them on your heels. Thus, your knees and heels are fixed on the couch. And you can tilt with a comfortable position for you.
Good and useful entertainment.
One minus - the partner may not be heavy enough, and you outweigh it. So be prepared to put your hands in front of you. With this version of the exercise, the same muscles work as on a chair or in a simulator.
As in any exercise, there are moments that should be paid special attention when performing hyperextension.
Here they are:
Many trainers correct students when they see such a performance.
Try to avoid the mistakes that most beginners make:
In working approaches, this is not necessary - why create unnecessary stress for the spine.
And if you go further than your crown, you’ll also be in your arms. It turns out that you are making some kind of new base where almost all the muscles of the body work.
Believe me, you will not find it enough.
To shift the emphasis of the load from the back to the gluteal muscles, the exercise is performed with a rounded back. However, it should be performed only if you have mastered the technique of classical hyperextension and do not have problems with the spine. Buttocks during movement should be as tight as possible.
It is also worth saying that the hyperextension exercise can be performed in the opposite position of the body (the body is on the support, and the legs are in the air).
This is the so-called reverse hyperextension for the buttocks. This option is preferable.
For execution it will be more convenient to use a Roman chair or a horizontal bench.
The technique is as follows:
Thanks to this option of exercise, your buttocks will become round and mouth-watering (for girls).
How to use this exercise, depending on your goals.
We recommend doing 2 warm-up approaches 15 times without weight. It is possible immediately after cardio loading. Then you can proceed, for example, to deadlift.
A better option for you is hyperextension on the fitball. Do 2-3 sets of 15 times. Moreover, the first training should include only 2 approaches. You can train 2-3 times a week. The benefits are guaranteed.
The first approach is always done without weight. Then we begin to gradually increase weights in increments of, for example, 5 kg. If you have a working weight of 30 kg, then do 10 repetitions with 5 kg, 7 with 10, 5 with 20 and then take the working weight. You will need a Roman chair or a special simulator.
It is important to prepare the muscles for exercise.
Remember - this is a generalized option, but each organism is individual. Someone may start working weight right away and not get injured.And someone will break quickly.