Hyperextension exercise for the back is the right choice!

For execution hyperextension a specialized simulator is required. From the point of view of process mechanics, this exercise is similar deadlift and is aimed at deep and high-quality study long muscles backs. However, it is much simpler and more accessible than exercises with a barbell. With sufficient skill and ingenuity, it can be performed even at home. Exclusively due to its accessibility and simplicity, the hyperextension exercise for the back is one of the best in its class.

Possible options:

1. With your hands at your sides.
2. With arms crossed on the chest (left hand on the right shoulder, right hand on the left shoulder).
3. With your hands behind your head (at the back of your head).
4. With additional weight.

How to do the Hyperextension exercise correctly:

1. Secure your legs to the special holders of the exercise machine.
2. Lie with your thighs on a soft pad.
3. Do cyclic rhythmic bending and lifting of the body. In this case, do the “tilt” phase of the movement much slower than the “lifting” phase, and do not throw the body forward by inertia. Use your full range of motion to the maximum. At the highest point of the rise, fixate for 3-4 seconds.
4. Make sure you breathe correctly: exhale when lifting and inhale when bending down.
5. Also, during the movement, it is useful to do a twist - turning the body alternately left and right. This technique will allow you to additionally engage the oblique abdominal muscles, which is important for the harmonious development of your physique.