Simulator hyperextension - the universal system for the whole body

Everyone wants to look good, but to spend time and money on trips to expensive fitness clubs and gyms are not always possible. Most of the exercises proposed for a variety of specialized portals and video tutorials, suitable for home use. They can be used to replace almost any modern trainer. Trainers - one of the few ways to keep your body in great shape, and today we get to know him better.

What is the hyperextension?

The word "hyperextension" often encountered when dealing with people, close to the sport. But very few people is what it is and what it eats. In fact, everything is simple! Hyperextension is literally translated as "pereizgibanie". This is a favorite by many an exercise that is able to simultaneously train the back, press, legs and buttocks.

Types hyperextension

There are many variations of this exercise, among which are the favorite methods of Hollywood stars. But we will consider only the most popular of all:

1. The classic exercise is carried out on the simulator-bench. It is necessary to take a starting position, good lock body and carry forward bends, followed by straightening the body. To enhance the effect, you can additionally take up disk from the bar.
2. In addition to the classics, there is also an inclined treadmill. Hyperextension then performed on a bench, which has an angle of 45 degrees. Technique is similar, the only difference in the load, which in this case gets your body. When it is less inclined embodiment.
3. The lateral hyperextension - this kind of exercise is great news and strengthens the obliques and lower back. It is also placed on a bench with an inclined angle of 45 degrees. If desired, the load can be used to enhance or change the weighting angle.
4. Reverse Hyper - this method is excellent for strengthening the lower abdominal muscles. Any bench - a great trainer. Hyperextension as follows: a torso attached, for example, you can clasp hands bench and your feet at the same time are "hang". Exercises are performed similarly to the normal ups, not the body, and legs.

Home trainer. Hyperextension own hands

On average, a good simulator costs about 200-400 USD. Agree, a considerable price, and not everyone can afford such expenses. Subscription for a year to a fitness club will cost you the same amount, depending on the institution, and region of residence. But what if you afford to shell out a tidy sum, you can not? There is a solution - home trainer for the back! Trainers do not require special skills in the making. Suitable conventional bench without backrest height just above the mid-thigh. If you are still willing to spend some money, you can pick up an inexpensive bench in the store sports equipment. And for those on a budget, there fitball. The main thing is to choose the right it. It should always be an "adult" ball diameter of at least 60-70 cm. More is not worth taking, t. To. Can be uncomfortable.

How do I hyperextension on fitball?

At first glance, it may seem absurd to the implementation of such exercises on the ball, which is intended for children's amusements and fitness pregnant. But you are greatly mistaken. Application feetball very widely, it is used to warm up even bodybuilders and stress relieving after heavy exercise. Fitball - a great trainer. Hyperextension it is simple:

• Stay on the ball so that the abdomen and shoulders lying on it, and the back was straight.
• Feet rest against a wall or cabinet.
• Follow ups casing with a smooth back, a little linger at the top of the point and slowly lower yourself down, then re-run the upgrade.
• It is important for lowering the body down, do not go to the ball at the whole body and not let the muscles relax.

Contraindications hyperextension

No matter how good hyperextension, a simulator, a photo of which you have seen above, can be harmful if performed incorrectly or carelessly complexes. As with any exercise, hyperextension has some contraindications: if you have an injury or a problem with the waist and with the back, should consult with a physician and perform exercises under supervision. In no case do not continue to exercise, if you feel a sharp pain in the back or sacral spine. This may be the first sign of tension or more serious injury.

And most importantly, if you want to get really good results, remember that a hyperextension figure do. It is important to load the muscles evenly, and therefore, to use other exercises, rock press, squat and avoid dumbbells. Bench - it is rather a complement than a means to achieve full harmony. And, of course, do not forget about proper nutrition, taking vitamins and minerals, the water balance and proper rest. Be healthy!