The hyperextension simulator is known to absolutely all sports enthusiasts, even those who do not know its correct name. Bench fixtures with leg restraints are common in gyms. Due to the special simplicity of the design, it is quite possible to make a simulator for hyperextension with your own hands. Such a device is ideal for homework, as it is compact and functional.
What are hyperextensions?
The design of simulators for performing exercises on hyperextension is quite simple. Devices, popularly referred to as
Roman chairs, consist of a metal frame, a platform for setting the feet, rollers under the front surface of the thigh and rollers for holding the legs.
Most models have a cast construction. The only element that can be adjusted is the axis of the simulator. Thanks to its adjustment, it becomes possible to adjust the position of the device elements to the parameters of the user's body.
Who is recommended a reverse hyperextension simulator?
Actually exercises on hyprextension look for beginner athletes. People who are just getting to know the exercises in the gym often injure their backs, overloading muscles during a squat with a barbell, traction in an incline. Hyperextension (a simulator, the photo of which can be seen in this material, allows you to perform such an exercise) makes it possible to prepare for enhanced training, strengthening the spinal extensor muscles and, accordingly, the entire lumbar zone.
Classes on hyperextension become indispensable for people who suffer from back pain. As noted above, proper exercise on the simulator strengthens the lumbar muscles and tendons. Thus, users who experience problems with the spine get the opportunity to slowly train their backs, gradually moving on to strengthened exercises.
Ultimately, hyperextension exercises are useful for people who lead a sedentary, sedentary lifestyle. After all, it is this population that most often suffers from all kinds of curvature of the spine, osteochondrosis, intervertebral hernias. Regular training on hyperextension allows you to quickly get rid of these troubles, contribute to the formation of a beautiful, anatomically correct posture.
Selection tips
To choose a truly practical simulator for hyperextension, when buying, pay attention to the following points:
- It is recommended to stay on models with a powerful design. It is better if the device does not have restrictions on weight.
- Of particular importance is the stability of the simulator. Placed on a bench, the user should not stagger or slide, risking damage.
- The hyperextension simulator should have a wide platform for positioning the legs. Non-slip options are welcome.
- It is desirable that the internal packing of the soft elements of the simulator be resilient, but not cause discomfort during training.
- Preference should be given to models that offer great opportunities for flexible adjustment of parameters to the needs of individual users.
Hyperextension Exercise Technique
Quite often,
a back simulator hyperextension is exploited by users frankly incorrectly. Some beginners, unfamiliar with the devices of this plan, work on too large an amplitude, bend their backs excessively, make a whole host of other mistakes.
To avoid harm to your own health, it is worth considering how to use the simulator for hyperextension:
- Starting position - the simulator is adjusted to the parameters of the user's body. The front rollers are located in the bend of the hips. The lower leg holders are positioned above the Achilles tendon. Further, the feet are brought under the support roller, the back takes an equal position in line with straight legs.
- Start of exercises - after taking the starting position, the gluteal muscles are brought into tension. The user "breaks" the case through the front rollers of the simulator and leans down until the bend of the body is at an angle of about 60 about . Hands are folded on the chest, after which the body is lifted and the body returns to its original position. Performing exercises according to the correct technique involves lowering the body on inhalation and lifting on exhalation.
Common mistakes when performing hyperextension
One of the main mistakes typical for beginners is the excessively low lowering of the body when the body bends reaches an angle of 90
about . A similar exercise is possible only for people with a strong,
healthy back.Too much deflection in the lifting phase of the hull does absolutely no good. This approach to organizing training only increases the risk of injury to the lumbar spine as a result of excessive load on the vertebrae.
The wrong decision is the work according to the full amplitude. Making fast, sweeping pendulum movements does not provide the necessary load on the muscles and tendons.
Quite often, when practicing hyperextension, novice athletes unnecessarily bend their legs in the knee joints. Doing so is not recommended. The right technique involves straightening the body.
Some athletes try to make the back embossed as quickly as possible, resorting to the use of weights. Beginners should also not do this in a similar way. At first, you should work “idle”, because getting a back injury using extra weight is not difficult at all.
Finally
As you can see, benches for hyperextension are effective simulators, classes on which can strengthen the lumbar, protecting the athlete from injuries to the lower back. Regular training gives you the opportunity to quickly prepare the musculoskeletal system to perform strength exercises, to form a healthy posture.