Hyperextension reverse: technique, tips, recommendations

Such an exercise as hyperextension, under the condition of regular exercise, allows to strengthen the muscular corset of the back, being an effective prevention of injuries in the waist and spine. However, this applies to this training only in traditional execution.

Slender hips and tight buttocks without damage to the back

Hyperextension reverse 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 thighs work harder, and the lumbar muscles only assist.

In fact, the reverse hyperextension is working on the same muscles as the classical one, but by shifting the stress accent this option can be called safer. The traditional way involves focusing on long back muscles and knee joints, which means that the chance of getting injured while working at a high weight is very high. The technique of performing reverse extensions, on the contrary, allows professional athletes to use fantastic weights.

Hyperextension reverse is recommended to athletes of different levels of training for warming up muscles before performing more severe training, as well as for beginner athletes for warm-up before pulling exercises.

Recommendations for the implementation of reverse hyperextensions

In the process of performing, only one joint is involved - the hip joint - a strong anatomy that allows you to work with large weights. The body maintains a fixed position throughout the entire amplitude of repetition, therefore, it is not worth worrying about the spine.

Important to remember:

• To avoid injury, sharp movements should be avoided.
• To effectively load the hamstrings, the toe should be wrapped inside.
• You can not swing, trying to make a recovery due to inertia. Better quality partial repetition than complete, but with a risk of injury.
• The exercise is performed inside the amplitude, the muscles are stretched as much as possible and are constantly in tension.
• Do not forget about the right breathing: inhale in a negative phase, and exhale in an effort.

Since hyperextension is the reverse - this is an exercise that is fundamentally different from the classical one, then the simulator is completely different for it. Typically, it is a steel straight or sloping design, equipped with soft pads, adjustable foot rollers and handles.

Technique of doing the exercise

If the gym does not have a special device for the "reverse hyperextension" exercise, the simulator or bench for normal hyperextensions will also work.

Begin the lessons with the adjustment of the machine for you. Further it is important to adhere to the following recommendations:

• On a horizontal bench, lie face down and firmly grasp the edge.
• Legs straightened at the knee joint, placed above the edge of the bench.
• On exhalation, gently lift the legs up to form a straight line with the body.
• Lock for a few seconds at the top.
• On the inhalation of the leg slowly return to its original position.

To avoid injury to the spine, arched back at the top point is strongly discouraged. The head should be kept straight, not throwing back the neck. If the exercise is given easily, you can add extra burden.

If there is no opportunity to attend the gym, an exercise such as reverse hyperextension can be equally effective at home. This will require a large gymnastic ball. Exercise can be done even lying on two chairs together.

Fitness at home

So, reverse hyperextension at home with the help of fitball will help to work out:

• Gluteus muscles.
• Femoral muscles.
• Lower and middle back area.

To do this, take the starting position:

• Lay your belly on the ball so that it is under the hips and lower abdomen.
• Put your arms in front of you on the width of your shoulders and rest them on the floor.
• Straight legs keep together.

Then the action is executed:

• The legs rise, the hips and the lower back tighten.
• Delayed for a few seconds at the maximum point.
• Slip down without touching the floor.

During training, it is important to control breathing. It must be slow and rhythmic.

If you perform the exercise "reverse hyperextension" every day for 2-3 approaches with a repetition number of at least 12 times, the result will be visible after 30-40 days.