One of the popular shells for developing and strengthening the muscles of the back, tightening the buttocks and abdomen is the hyperextension simulator. To work out the muscles of the spine, the back of the thigh, which is especially important for young girls, allow a variety of performance techniques. Classes have a stimulating effect on the back, if the movements are correctly done on the simulator, a large load on the spine is excluded.
The benefits of exercise
Training on the simulator is useful in the following situations:
- as a warm-up for beginners;
- with problems with permanent injuries of the ligaments and spinal column;
- if there are no physical skills and “sedentary” work;
- when you need to correct your posture.
The distribution of load on muscle groups depends on the correct technique for performing exercises on hyperextension.
During movements on the simulator, the lower part of the ridge is more often pumped, biceps of the upper legs are partially involved. Many representatives of the weaker sex are sure that they strengthen the buttocks. In fact, the maximum load falls on the extensors of the spine.
Hyperextension for the back is almost the best preparation before serious complex exercises. After developing the muscular skeleton of the spine, they begin complex types of training, in which most joints are involved.
By working on the hyperextension simulator, the risks of spinal injuries are reduced, and control of all movements is ensured. It is necessary to gradually increase the difficulty to go to the training of the next category.
For people with untrained muscles, if there are problems with the spinal column (osteochondrosis, scoliotic changes, hernial masses), exercises on the simulator contribute to healing, beautiful posture.
With regular training, the upper legs and lumbosacral are involved. Muscle groups that work on hyperextension:
- large buttock;
There are many ways to do hyperextension exercises correctly. Complexes of classes have been developed, during the performance of which the tone of all the muscles listed above is significantly increased. The following types of hyperextension are distinguished:
- in the horizontal direction;
- reverse (the easiest, recommended for beginners).
In almost every rocking chair in the warm-up for athletes, hyperextension training for the spine is used.
Doing hyperextension in the hall
Let us dwell on the simulator itself, what it represents and how to distinguish it from other devices for strength training. There is its simplified name – “Roman chair”. The design of the simulator is made of iron, there are convenient rollers for emphasis. The cast frame does not have degrees of freedom for adjustment, only the axis is adjusted, which is adjusted to the size of the trainee.
Various techniques have been successfully performed on the simulator: from hyperextension sideways to complicated complexes. Before starting classes, you must adjust the “Roman chair” to fit your height. It is necessary to achieve the position of the axis so that when the back and upper thighs are tilted, the emphasis is on the rollers in front, above the ankle (in the place of the Achilles ligaments) – on the lower devices.
- We lower straight feet under the lower roller, the emphasis in the platform. Knees need to bend a little. An even torso continues the line of legs. With both hips, place emphasis on the cushion of the simulator at the site of the pelvic joint. Head down.
- Maximum need to tighten the pelvic muscles, we breathe deeply. Then we tilt the body by about 60 degrees, arms crossed on the chest. On exhalation, try to slowly lift the body up until it is fully straightened. It is recommended to remain in this state for 2 seconds.
- Repeat movements 12 – 15 times in 3 stages. For the best effect, the spine remains slightly rounded when bent on the simulator.
With straight knees, the joint has an increased load that cartilages cannot withstand. Such constant tension provokes various pathologies – arthritis, bursitis, severe pain. The thigh muscle (biceps) is also overloaded, the buttocks, on the contrary, are in relaxation. Knees must be slightly bent!
For comparison, deadlift with hyperextension, it is necessary to distinguish between the goals of training and the experience of the performer. For inexperienced athletes, it is easier to start classes with hyperextension, since deadlift greatly loads the spine.
Exercise for the back on hyperextension is the base (warm-up). You can pay more attention to the lower zone – the buttocks. But the main purpose of the simulator is the development of muscle tone of the spine for the normal implementation of motor functions. One of the execution techniques is extension with emphasis on the hips (middle). This method helps the development of biceps on the hips and buttocks. If you want to strengthen muscle groups, you need to release one of the legs from a support from below, as a result there will be an increase in load. Muscle fibers of the ridge, buttock muscles, leg biceps and abs develop on the bench. To add load, weights are used with weighted movements. Commonly used in a gain room with:
Consider the sequence of hyperextension on a horizontal basis:
- the front roller is just below the place where the body connects with the legs, the lower roller is above the ankles, we put our hands behind our heads, look forward;
- we carry out the inclination of the body at an angle of 75-80 degrees, the body is straight;
- we return to the initial position – we raise the body to a straight line with the legs, fixation for 2 seconds.
With an additional load, it is recommended to do 2 calls 15 times, increasing the mass of the cargo by 5 kilograms. Increase weighting should be smooth, without making big jerks. Performing hyperextension for pumping the lower back is done on parallel bars, for this, the hip needs to lie on one beam, the position of the heels is under the other beam. Proper performance mobilizes muscle groups – vertebral, gluteal, and posterior thighs.
Extensors of the back, hips, legs – all these groups participate in training using a special simulator. Small muscles are difficult to use in other exercises, overloads are practically excluded. Each repetition must be carried out carefully, short movements and proper breathing are the key to a successful workout. With a lack of space in small halls, folding models of the simulator are used. The versatility of the design allows you to save space for other workouts.
Using a goat
A known way to strengthen and develop the lower back is to exercise on the goat. In this case, the athlete shakes the muscles of the back, hips. With hyperextension, it is better to use the help of a partner, then the hip muscles work hard. A goat is a high projectile, so you can fix the feet between the elbows of a partner and the body of a training athlete. If the projectile is lower, it is easier for the assistant to sit on the bench.
If you want to increase the load on the back and lower abdomen, you can do exercises with a barbell. Such training allows you to strengthen and develop the muscles of the buttocks, lower leg, lower back.
On the simulator and Roman chair
Roman chair is needed for stretching and extension of the lumbar, abdominal press, back of the thighs. The simulator is needed as a warm-up to prepare for further power loads on the spine. Often, stretching exercises of loaded muscles are completed on it. To properly perform tensile movements, you need:
- The position of the rollers for the body is moved to the fold of the lower back. Lower to the starting position – just above the Achilles place.
- When performed in a seated state, the buttocks must be kept in the seat, the knees rest against the rollers. As an option – place your feet under the roller, hips rest in the pillow. Legs and back are straight.
- After inhaling, tighten the buttocks, while exhaling, lower the body just below the hips. The angle is 60 degrees. It’s better to keep the case slightly rounded. Then they exhale and cross their arms over their chests.
- On the next sigh, we raise the body smoothly at the starting position. Hold for 2 seconds and repeat again.
The technique should be fully mastered and then strengthen the exercise with weights – dumbbells. With the right approach and regular hyperextension, the main load from training is felt in the lumbar region. There will be a rush of blood, the development of a hyperextension press on the simulator is useful for proper posture and strengthening support. The main value of exercises in the Roman chair is the development of hard-to-reach muscles that are practically not loaded in other exercises.
It is recommended to constantly use the simulator for straightening the back in a set of training, repetitions should be performed from 7 to 18 times in 3-4 approaches.
Those who, for various reasons, cannot often visit the rooms equipped with simulators, do not need to despair. Quite successfully at home, you can perform hyperextension exercises. Horizontal hyperextension will require several chairs (stools). Exercise needs to be done 10-15 times in 3 sets.
It is easier to perform hyperextension with an assistant to keep the legs moving “backward”. The position of the torso should not interfere with movements, it is impossible to lean on a chair (stool) with your stomach. Really oblique hyperextension can be performed in a simplified form: with your palms rest against the floor along the body and help lift the body up. If you don’t take your feet off the floor, it’s even easier to follow through.
To engage on fitball, as on hyperextension, you need:
- Lie on the ball so that it touches the lower abdomen;
- rest against socks, feet, if desired, put shoulder width apart, or almost not set apart;
- hands wound behind the head;
- on exhalation – lean forward, round your back to touch the ball;
- on inhalation – straighten, lift, back fully arched.
Sharp movements need to be limited so as not to lose balance. Exercise increases the load on the biceps of the thigh. Sitting hyperextension for lumbar development helps:
- reduce trauma during traction loads;
- posture development;
- restoration of a normal spinal column;
- getting rid of constant fatigue;
- the development of muscle tone.
To complicate the fitball exercises, you can move the ball closer to your feet. When the body moves, additional muscles are strengthened – the hip biceps and the gluteus maximus. Moreover, the performance is limited by a large working weight. The ball makes it difficult to tilt the need to maintain balance. Buttocks need to be strained during movement, for proper execution, the tension of the priests helps the development of the abs and lower back. The muscles of the pelvis, hips, lower back and ankle are also involved.
Doing hyperextension in the yard
In comfortable weather, following the rules, you can develop a lower back on the street. It is necessary for classes two parallel pipes (in the horizontal direction) at different levels. The benefits of training are twofold: the lungs are saturated with oxygen, muscle groups work – the biceps of the hips, lumbar, and the spine as a whole.
To protect against possible bruising on the legs, it is better to use a towel (for the upper tube). There are inconveniences – the height of the pipe is not adjustable, the emphasis is painful, bruises remain. The requirements for the position of the back are the same – round off with hyperextension.
Doing on the couch
Classes with a sofa can be done at home. The preparation is simple – you need to lie face down, hips and legs on the surface. The assistant should sit on the knee joint, fix the heels with your hands. Training begins after fixing the knees and heels on the seat, exercises are done with a comfortable position of the hands. The weight of the partner must be commensurate with the weight of the trainee, so that there is no advantage.
Different training schemes
For classes, you need to select the required set of exercises, depending on the goal. The main contraindications for the selected scheme are spinal pathologies. To exclude complications, you need to consult an orthopedist, undergo an examination to determine the possible types of loads. With all the differences, there are general requirements – the legs should rest firmly on the rollers.
As a warm-up before a harder exercise
Experienced athletes perform 2 series of movements without weighting. This is a good time to warm up the muscles of the thigh and lower back. After the warm-up, complex movements are performed, for example, deadlift.
If your back hurts
You can do hyperextension for pain in the back, but it is better to use fitball. Trainers recommend for 2-3 approaches, the number of repetitions is 15. Repeat the training up to 3 times a week.
If you decide to work with weights
This is the best hyperextension scheme for the buttocks. It is necessary to gradually increase weight, and the first series of exercises to perform without load. By smoothly increasing the load with an interval of 5 kg, the working mass is achieved in several approaches. For hyperextension with a round back and weight, you need a Roman chair or a special exercise machine.
When performing hyperextension, the main supporting muscles are pumped and strengthened – flexors (extensors) of the back, gluteus maximus and others. With regular training on the simulator, it is realistic to prevent injuries of the lumbosacral region. Blood circulation improves, muscles receive additional nutrition, and the musculoskeletal system is strengthened.