The main goal of people who play sports is to maintain muscle tone and maintain health. An attractive, toned look is created by the texture in the abdominal area and the absence of excess fat deposits at the waist. To achieve such results allows such a highly effective simulator as a bench for hyperextension.
Appointment
A bench for hyperextension is effective when it is necessary to eliminate body fat, sagging and folds in the abdomen, toning the abdominal press. The simulator provides a thorough study of the muscles of the back, buttocks, hips. Exercises on the bench stimulate the work of internal organs, in particular, have a beneficial effect on the condition of the heart muscle and lungs.
It is worth noting that regular physical activity using a bench for hyperextension helps to relax the nervous system, relieve stress, force a person to fully reveal his own moral-volitional resource.
Design
The bench for hyperextension should have a sufficiently powerful and even massive structure, since during the training the elements of the system are subjected to impressive loads. Of particular importance is the reliability of the simulator for users who are heavy.
It is desirable that the bench for hyperextension is characterized by increased stability. The specified quality becomes invaluable when performing movements with high intensity and sweeping amplitude, as well as in the case of additional weight. The simulator frame should not slide on the floor, sway, tear off the surface. Therefore, before giving preference to a specific option, it is worth testing it on the spot.
Upholstery
The press bench should have upholstery made of non-slip high-quality material. The best solution is genuine leather or a good leatherette. Preference should also be given to synthetic materials, which are resistant to tearing, abrasion, and mechanical stress.
The choice of a simulator with upholstery made of hypoallergenic bases is welcome. Since during the exercise the area of contact between the user's skin and the structural elements is large enough, contact with poor-quality material can cause unpleasant irritations.
Rollers
Elements that are designed to fix the limbs in a static position during training should contain a strong coating. It is better for the press bench to have rollers with a soft and at the same time extremely flexible filler that can restore its former shape. Only in this case, you can provide increased comfort when performing exercises, avoiding the appearance of bruises and bruises on the legs.
Functionality
A good press bench and hyperextension necessarily contains mechanisms that open up the possibility of adjusting the amplitude of movements, changing the angle of inclination of the frame, and setting the foot rests in a convenient position. Such opportunities contribute to the organization of classes for several users who have different body parameters.
A striking example of a functional simulator is the Kettler Axos bench. The simulator provides comfortable conditions for classes for athletes that have different heights, weights and need to perform exercises with different intensities.
Manufacturer
In addition to the capabilities of the simulator, importance should be given to the manufacturer. It is recommended to give preference to products of famous brands, since only in this case can certificates be issued that confirm the high quality of the product, open up the possibility for subsequent warranty service.
As noted above, the American Kettler bench deserves special attention. Manufacturers of Finnlo, Hoist, Interatletica also hold the palm in the field of manufacturing high-quality and functional devices for training the press and back.
Dimensions
Hyperextension for the press should be selected based on the width of the free space in which the simulator is planned to be installed. Based on this, it is worth paying attention to folding or solid structures. The first option has limited functionality, but is ideal for use at home. The choice of a dimensional universal device of awkward type should be carried out when arranging a gym.
Exercises
To perform back deflections on a special hyperextension bench, it is enough to place the simulator emphasis under the hips so that the latter is located just below the bend of the trunk. In this case, the legs are placed on the platform and are fixed with the help of rollers. In order to make the bendings as comfortable as possible, it is necessary to find the optimal stop point for the hips.
When performing the exercise, the elbows are spread apart. At the same time, the hands should not be in the lock behind the head, because in this case, the unprepared muscles will get an excessive load, which is fraught with injury. Just a touch of the fingers when breeding the elbows is enough.
Particular attention should be paid to the position of the back. It is advisable that the latter remains flat during deflections. Inclinations are recommended to be performed in 4 counts, and body raises - in 3.
To pump your back using a bench for hyperextension, you need to take the position face down. In this case, the simulator is adjusted so that the legs are somewhat suspended. Exercise involves slowly raising the torso without tipping the head back. The lowering of the body is performed on inhalation, and its movement to the upper position is exhaled. During the pumping of the back, the presence of a partner who will hold the ankles in a static position is welcomed.
Who is recommended to exercise on the simulator?
A hyperextension bench is especially good for beginner athletes. Classes on a regular gymnastics mat can bring a whole lot of inconvenience. Increased discomfort in the spine, the inability to reliably fix the limbs - all this can completely discourage the desire to continue training. The press benches and the back are devoid of such shortcomings, so they are ideal for those who decide to maintain their own body in good shape.
Exercising is recommended for adolescents. At this age, excessive vertical load on the back is prohibited, since the children's spine is still at the formation stage. Training using hyperextension opens up the possibility of organizing training in a sparing mode, which helps to strengthen the back and increase muscle mass.
A bench for the abs and back seems to be the best solution for athletes who are in the rehabilitation phase after injuries. Fine adjustment of the position of structural elements allows you to slowly, systematically develop a damaged spine without the risk of causing even more harm to the body.
Since the simulator acts as a universal tool for organizing training, it is advisable to use it as a means to perform warm-ups. This approach to the use of the device allows athletes to quickly bring the muscles into working condition, increasing their elasticity to serious loads.
Finally
Based on the above recommendations, you can choose a truly reliable, effective and safe simulator for organizing classes at home or in the hall. As you can see, deciding on a suitable option is not so difficult. The main thing is to objectively evaluate their own capabilities, to come to terms with desires and needs.