Such an exercise as hyperextension, provided that it is performed regularly, helps to strengthen the muscular corset of the back, being an effective prevention of injuries in the lumbar region and spine. However, this applies to this training only in the traditional version.
Slender hips and tightened buttocks without harming the back
The opposite hyperextension differs from the classical one in that during the training the main part is played not by the trunk, but by the legs. Consequently, the muscles of the buttocks and hips work more intensively, and the lumbar muscles only assist.
In fact, reverse hyperextension works out the same muscles as the classical one, but due to a shift in the stress accent, this option can be called safer. The traditional method involves focusing on the long muscles of the back and knee joints, which means that the chance of injury when working with heavy weight is very high. The reverse extension technique, in contrast, allows professional athletes to use fantastic weights.
Inverse hyperextension is recommended for athletes of different levels of training for warming up muscles before performing more difficult training, as well as for novice athletes to warm up before traction exercises.
Recommendations for performing reverse hyperextensions
In the process of execution, only one joint is involved - the hip - whose strong anatomy allows you to work with large weights. The body maintains a fixed position throughout the repetition amplitude, which means you should not worry about the spine.
Important to remember:
- To avoid personal injury, sudden movements should be avoided.
- To effectively load the biceps of the thigh, the toe should be wrapped inward.
- You can’t swing, trying to make the rise due to inertia. Partial repetition is better than full repetition, but with the risk of injury.
- Exercise is performed inside the amplitude, the muscles are stretched to the maximum and are constantly in tension.
- Do not forget about proper breathing: inhale in the negative phase, and exhale in effort.
Since hyperextension is the opposite - this exercise is fundamentally different from the classical one, then a simulator for it needs a completely different one. As a rule, this is a steel straight or inclined structure, equipped with soft linings, adjustable foot rollers and hand grips.
Exercise technique
If the gym does not have a special device for the exercise "reverse hyperextension", a simulator or bench for conventional hyperextension is also suitable.
You need to start classes by setting up the machine for yourself. Further, it is important to adhere to the following recommendations:
- Lie down on a horizontal bench and grasp the edge firmly.
- Legs straightened at the knee should be positioned over the edge of the bench.
- On exhalation, lift the legs gently up to form a straight line with the body.
- Lock for a few seconds at the top point.
- On inspiration, the legs slowly return to their original position.
In order to avoid spinal injuries, arching your back at the top point is strongly not recommended. Keep your head straight without tipping your neck. If the exercise is easy, you can add extra weight.
If there is no opportunity to visit the gym, such an exercise as hyperextension is the opposite, it can be equally effective at home. To do this, you need a large gymnastic ball. Exercise can be done even while lying on two chairs made up together.
Home fitness
So, reverse hyperextension at home with the help of a fitball will help to work out:
- Gluteal muscles.
- Thigh muscles.
- The lower and middle back.
To do this, take the starting position:
- Lie belly on the ball so that it is under the hips and lower abdomen.
- Place your hands in front of you shoulder-width apart and push them against the floor.
- Keep straight legs together.
Next, the action is performed:
- Legs rise, hips and lower back are tensed.
- Hold for a few seconds at the maximum point.
- Gently lower down without touching the floor.
During exercise, it is important to control breathing. It should be slow and rhythmic.
If you perform the exercise "reverse hyperextension" every day for 2-3 approaches with the number of repetitions of at least 12 times, the result will be visible after 30-40 days.