Hyperextension is an exercise on a special simulator, which is suitable for both beginner athletes and regulars. Designed to strengthen the muscles of the lower back, makes them stronger, stronger and more durable. In this article we will learn all about the technique of performing hyperextension, we will understand what it is and why many athletes recommend doing this exercise not only in the gym, but also at home.
What it is
Hyperextension is a fairly popular and no less effective exercise. It is performed either on a special simple simulator-bench, or on a gymnastic ball.
It is recommended to observe safety precautions, and before you begin the exercise, you need to consult with an experienced trainer. Hyperextension is a great way not only to strengthen the back muscles in the lumbar region, but also to tighten the abdomen and reduce the volume. That is why both men and women often resort to this exercise.
Than useful
Hyperextension is a really useful exercise. In addition to the fact that it strengthens the muscles of the back and is a part of physiotherapy exercises, it also allows you to maintain posture, straightens the spinal column, improves blood circulation in the back, which prevents the development of diseases that destroy the bone and muscle structure.
On the simulator, hyperextension helps get rid of pain in the lower back, especially useful for those who are in a sitting position for a long time. Accordingly, during training, proper nutrition of the muscles occurs due to improved blood circulation. Hyperextension can indeed become a prophylactic against intervertebral hernia.
Another incredible benefit of the exercise is getting rid of congestion in the lower body. As a rule, people who lead a sedentary lifestyle often have swollen legs, varicose veins, blood thickens, and blood clots form. Tissues do not receive proper nutrition, which is why a person is faced with numbness of the limbs, convulsions.
Contraindications
Compared to many simulators, hyperextension has few contraindications. As a rule, if you have any complications and diseases of the spinal column, then before visiting the gym it is recommended to consult an orthopedist, take an X-ray and analyze the condition of the back.
Short list of diseases:
- Hernia.
- Protrusion.
- Cracks and fractures of the sacral region, spinal column.
- Arthrosis and arthritis.
- Sciatica, kyphosis, lordosis, myositis.
- Tumors
- Osteochondrosis, osteoporosis.
The right technique
Hyperextension is a simple exercise. For proper execution you will need a special bench. You can find her in any gym. If you don’t know what the simulator looks like, just look at the photo below, or ask your trainer.
- Step 1. Lie face down on the bench for hyperextension, securely fixing the ankles under the steps. Do not start the exercise immediately, first you need to make sure that your position is correct and safe.
- Step 2. To do this, you need to adjust the height of the bench so that the hips lie on a wide pillow. You should have enough room to bend at the waist without any restrictions. Please note that the fixation of the legs is carried out only when the ankles are fully adjacent to the steps.
- Step 3. Keep your body straight, literally overhanging the upper body over the floor. Cross your arms over your chest or lay behind your head - this will be your starting position. Tip: You can also do hyperextension with weight to create added stability. To do this, just take one iron pancake or dumbbell and hold it in front of you.
- Step 4. Start leaning forward at the waist as slowly as you can to keep your back straight. Make this movement on a breath. Keep moving forward until you feel a good stretch in your hamstrings. At this moment, you will feel how it will be impossible to bend forward with a straight back, and it will inevitably begin to round up. Tip: Never round your back while doing this exercise. You do not need to look at others who have already trained and stretched their muscles so much that they can bend low enough. The main thing is that you do this exercise, keeping your back always straight.
- Step 5. Slowly lift the body back to its original position on inhalation. Tip: Avoid the temptation to make a strong deflection in the back while the body rises. The back should be straight!
- Step 6. Repeat the exercise a few more times.
Who is recommended
Exercise hyperextension is suitable for almost all people. If you do not have malignant and benign formations, inflammatory processes, infectious diseases of the back muscles, then feel free to go to the gym and start the first classes.
Who will benefit from hyperextension exercise:
- Firstly, if your muscles are weakened due to difficult working conditions, a sedentary, upright and sedentary lifestyle.
- Secondly, if you have the initial form of scoliosis, asymmetry begins to form, the posture is broken, the shoulders are lowered forward, and the shoulder blades are back.
- Thirdly, if you are a beginner athlete who just needs to have strong, hardy and strong muscles.
- Fourth, if you are overweight, there are problems with the cardiovascular system, metabolic disorders.
What muscles are strengthened
Hyperextension for the back is very beneficial. Therefore, let's find out which muscles will be involved if you decide to perform this exercise:
- Spinous muscles.
- The longest muscles.
- Iliac-rib muscle.
- Big gluteal muscles.
- The back of the thigh muscles.
That is why with the help of hyperextension, you can strengthen the muscular back corset, get rid of hemorrhoids and carry out its prevention, improve blood circulation, restore immunity, and relieve osteochondrosis and spondylosis. In addition, this exercise noticeably tightens the buttocks, relieving them of sagging and sagging. But it’s important to know how to correctly hyperextension.
Precautionary measures
Let's find out how to do hyperextension. The exercise itself is very simple, but you must follow safety precautions and precautions so as not to harm the spinal column.
Most popular runtime errors:
- Firstly, a person without prior preparation uses extra weight. This can lead to injuries and long muscle recovery after exercise.
- Secondly, you do not need to bend or unbend your back much. Your body in the starting position should resemble a straight line. All movements must be done as carefully as possible, slowly and smoothly. During severe over-extension, you give a huge load to the lumbar.
- Thirdly, do not bend your knees strongly if you want to strengthen your back muscles - this is a classic technique. If you decide to direct the benefit of the exercise to the buttocks and hips, then your knees will still need to be bent.
We perform without a simulator
Do not worry if you can not find a special bench. Hyperextension without a simulator is also done!
- Option 1. This exercise is performed on the floor. You can do this both at home and in any gym. The main thing is to put a yoga mat or use mats. The technique is simple. First, take a lying position, face down. Fix your hands on the back of your head, close your legs and press them to the floor. As you inhale, slowly raise the body as high as you can. Hips and legs do not need to be torn off the mat. Stretch your back as much as possible, and then fix the pose for a few seconds. As you exhale, return to starting position. Repeat this exercise at least 10 times, doing 3-5 sets. Please note that the housing must be straight. If there is unpleasant pain and discomfort in the lower back, then you are greatly bent by inspiration.
- Option 2. Simultaneous lifting of arms and legs. Hyperextension for the back is incredibly useful, especially if you do it regularly and following the technique. To complete this exercise, you need to lie face down on the floor. Stretch your arms and legs. While inhaling, simultaneously raise your limbs as high as possible without lifting your hips from the ground.
- Option 3. Using fitball. Another alternative exercise option. To do this, lie on a gymnastic ball so that the hips and lower abdomen are pressed to the surface. Put your socks on the floor, try to keep your balance. Lift on inhale that part of the body that goes from the line of the lower back to the crown.
Extra weights: why, when and how
Only people who have been involved in sports for quite some time should do hyperextension with a load. If your back muscles are weakened, then additional weights can lead to their stretching:
- You should not have problems with the cardiovascular system, diseases of the spinal column and trauma.
- Do hyperextension with weight if you can calmly carry out up to 15 repetitions at a time, without feeling very tired, burning in the muscles or stress.
- You can use dumbbells, weights, and pancakes for the bar. As a rule, the extra weight is kept in front of you, but in some cases the iron is placed on the back (in the area of the shoulder blades).
- If you still decide to put pancakes on the upper back, then you should definitely have a safety net. For example, after several repetitions, if your case gets tired, then it will be impossible to remove the additional weight yourself. But the assistant on safety net will help you with this.
- Never start with large weights. This should be done gradually, adding 1-2 kilograms.
Replacing hyperextension
If your gym does not have a special simulator - it does not matter. Hyperextension can always be replaced by no less effective and common exercises:
- Strap. Perhaps the best and safest method for strengthening the muscles of the back, aligning the spinal column and tightening the abdomen. The first days to make the bar will be very difficult, but if you can withstand at least 5-10 seconds in the first stages, then this is a good reason to be proud of yourself. The bar should be followed as carefully as hyperextension. The back should be straight and even. The total time spent in a static position is 5-10 minutes. Many athletes can withstand up to 30 minutes, and then complicate the task, holding the bar on only one hand.
- Deadlift. This exercise must be performed strictly according to the technique, otherwise there is a risk of injury. Many athletes do deadlift in front of the mirror - slowly, accurately, carefully and without adding extra weights. First you need to start with a light neck to understand the essence of the exercise.
- Superman. Another way to replace hyperextension exercise. To do this, lie on the floor, tear off your legs from the ground, but pressing your hips to the floor. Extend your hand in front of you and point it towards the wall. Then it is worth fixing the pose for a few seconds. Head, arms and legs should be slightly raised above the body.
Finally
Now you know what hyperextension is, what muscles work when performing this exercise, and how it affects the back. Strengthen your body, prevent degenerative diseases. The main thing - do not hesitate to perform hyperextension both in the gym and at home. Your back, stomach and buttocks will eventually say, “Thank you!”