Extension is an exercise for extension of the limbs and exercise of muscle groups, but without overstrain of the lower back. It is performed at the expense of the same bench as hyperextension, but it works differently.
Popular misconceptions
There are several load options, each of which helps to work out a new muscle group. In fact, it is possible to distinguish the extension of the body into a separate category of loads. Athletes often confuse the names and the technique itself. Extension is an opportunity to make the body more plastic and tone the muscles.
Hyperextension does not pump back extensor muscles. Since there is no exact stress in a specific area, and the load is evenly distributed throughout the back. In fact, exercise affects the area of the hip joint and helps to work it out. The lifting of the body is carried out using the muscles of the upper thigh (biceps, semi-tendon, semi-membranous).
Of course, this does not cancel the work of the back muscles, but they act as stabilizers in the static mode. In extension, this also happens, but in a slightly different form. In general, these loads affect the muscles of the buttocks and back of the thigh more than the back.
Alternative for back
Although there are a lot of equipment in the gyms, not everyone has fitballs. Namely, they can exercise stress in such a way as to give maximum tension to the muscles of the back.
Here you can fix the hip joint so that the lower back does not take an active part in the work. Due to this, rounding and straightening will take place in the right back muscles.
The option will be targeted for extensor muscles. Be sure to note the time and add load during the execution process. In extension, this helps in creating body dynamics.
Healthy confrontation
The concept of extension includes performing a load on the same simulator as hyperextension. But there is no apparent "bending" of the body. In fact, the difference lies in both the execution technique and the time limit, which is not the case in the standard exercise.
Extension includes extension and flexion of the limbs with a fixed hip. The back and muscles of the buttocks should not be actively involved in the work, since the load falls on the hands and upper thighs, depending on how the load is performed.
The difference in the extent and hyperextension in terms of implementation is noticeable. But many athletes also attribute hip extension to the first option, which is reverse hyperextension. Performing hyperextension with a round back helps to focus the load on the buttocks, a straight back transfers it to the upper thigh. The round back also helps to protect the extensor muscles from overvoltage and, when using an additional load, protects the spine from an "unsafe" position.
Safety and Tips
Although the performance of the loads on the simulator can not damage the muscles due to the fact that at first the load is done without weighting. If there are problems with the spine or curvature of the back, then proceeding to the exercise is strictly prohibited.
Experts advise paying attention to the angle of the bench. Beginning athletes need to perform the exercise in a horizontal position so that the load is small, then the angle can be increased and weighting taken.
The safety of the exercise depends on which shear load has been selected. For tone, you can take a small pancake, for the development of dynamics, more weight rises, but after a warm-up approach.
Physically weak or overweight people, it is better to do bodybuilding traction approaches than extension and hyperextension, so as not to harm the spine. Also, before starting the load, an approach without weighting should be done. Frequent flexion and extension of the back with the right load can not damage or stretch the muscles.
Extraction exercise should be performed at the beginning of the complex on the back or legs, arms, depending on which type is chosen. It is advisable to do this after a cardio load.
Reverse hyperextension
Performing hip extension with the body attached is a rehabilitation exercise that helps repair damage or survive the post-traumatic period. Athletic trainers often include stress in developing the muscles of the legs and lower back.
The movement occurs with both legs at once. The case is fixed in the supine position, the load from the spine is removed, and the legs and gluteal muscles are included in the work. This is an alternative to standard hyperextension, where the load also falls on the stomach and back.
As for flexion and extension, exercises are similar in performance and effect. But the first option is also used for rehabilitation purposes, and the second is intended for the active study of a specific muscle group.