Hyperextension is the way to a strong and healthy back

Surely many people still have a sign from the school with a sports projectile called "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 the sports "goat" is suitable for this exercise. Performing the 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 worked out.

Technique of execution

In order to avoid injury, you should carefully study how to properly do hyperextension, and only then start to perform the exercise. For a start, hyperextension is the extension of the back in a position where the entire body is in a fixed position below the loins. Movement is made only by the torso. It is necessary to lie down on the simulator face down, to get the ankles 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 stable position, there is enough space for the exercise. Doing an exercise hyperextension, the back should 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 held at the chest (by no means behind the head). Lean forward until the moment when there is a noticeable strain in the back of the thigh. Loins do not bend! 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 carried out 10-15 times in three to four approaches.

Implementation Options

There are various options for performing hyperextension. 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 the above, only the torso remains motionless, and the legs extend their extension.

Conclusion

Extensions in the lower back on a special simulator or on a simple sports "goat" are not traumatic. The athlete deals 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.