Hyperextension (extension of the torso)

Basic exercise for the muscles-extensors of the back, which uses both large and small gluteal muscles, polusharnirnye, the semimembranosus muscle bundles, as well as the biceps of the thighs. In this exercise, you will strengthen muscle "skeleton" of your spine, which will significantly reduce the likelihood of injury during exercise. Do it two or three times a week, and prepare yourself for the overload, which fall to your lot in the deadlift and squats.

For exercise you need a special trainer, which is, in fact, bench with fixed back soft cushion for the feet.

Technique

1. Sit on a Roman chair as shown in the image below: rests on the Central part of the thighs, buttocks located outside of the seat, and ankle are between the rollers.
2. Straighten your posture and fasten the natural curve of the spine. Lower the torso down so that it formed with the hips straight angle. Described above is the starting point for hyperextension exercises.
3. Put your hands on your chest, tighten your buttock muscles and lift your torso slightly above parallel with the floor (legs straight).
4. Bend the knees more and raise the entire body (from knees to head) until the gap from the body to the floor not formed an angle of 30°.
5. Top exhale and relax a little bit, thus firmly fix the natural curve of the spine.
6. Leveling feet, slowly lower body back to the starting position.
7. The tempo of the exercise slow and smooth, without accelerations and jerks.

Tips

1. Do not bend the knees in early recovery. This greatly facilitates the exercise hyperextension, but at the same time reduces the load on working the hamstring.
2. Hold a straight line from head to hips in the initial phase of the ascent, and from head to knees in the second.
3. Do not have to lift the torso too high. The most important and difficult part of the exercise is the beginning of the second phase of growth, when you start to bend your knees. Then it is easier the higher you go, the easier and the less loaded to the targeted muscles.
4. Focus on the isometric contraction of the muscles-extensors of the back (waist) to your torso was firmly fixed in the correct position (the natural curve of the spine) during the entire approach!
5. Lower the support rollers below, if you do the exercise for the first time. This will greatly simplify the study of techniques of hyperextension, especially in the recovery phase of the body due to the bending of the knees. As your experience and enhance your strength, raise the rollers up to the moment until they converge at the same levelwith a seat. This is the best situation in which the muscles of the rear thigh will be reduced to the maximum.
6. Hyperextension on the floor with a partner: preliminary having spread under the knees, elastic Mat, kneel. Partner holds the ankles. Chin, pelvis and hip are fixed on the same line. Slowly lower the body to the floor, and then smoothly lift up.

Application

Intended for: athletes intermediate and professionals.

When: At the beginning of the first exercise, perform the hyperextension exercisefor the back muscle of the thigh. After the hyperextension, practice the deadlift on straight legs and bending the legs.

How many: 3 sets of 10-12 repetitions. Those who feel that you can do more reps, take the extra pancakes weights from barbells or dumbbells.

Sports coaching: the Muscles employed in bending the knee and straightening the hip joints play an important role in athletics, baseball, football, Rugby and hockey. The power of these muscles is extremely important when performing various explosive lifts or jumps out of a squat position in American football, volleyball, basketball, swimming, jump height and length.

Attention! This exercise is very traumatic, and can lead to serious damage to the lower back, especially if performed with improper technique. Talk with your doctor. Make sure that you do not have a long-standing, chronic injuries of the lower back, degenerative disc disease of the lumbar spine, or herniated discs. But even if your back is healthy, don't force load, avoid excessive fanaticism!

In General, exercise is excellent kneads and strengthens the muscles responsible for the maintenance of the spine in physiological position, gives a nice posture and aesthetic appearance.