Giperekstenziya name the exercise allowing to develop rectifiers of the back and gluteuses and also sgibatel of the hip. At its performance, joints aren't overloaded, the tendinous vertebral corset becomes stronger and the risk of getting injured of the backbone decreases. To achieve good results, this exercise needs to be performed correctly.
Instruction
1. Performance of this exercise assumes pumping of long back muscles without use of dumbbells or the post. Giperekstenziya perfectly is suitable both for women, and for men, effectively replacing difficult basic trainings for strengthening of the back. By means of this exercise it is possible to develop significantly long back muscles without pribeganiye to other exercises.
2. When performing the giperekstenziya the loading is distributed on long muscles of the back, buttocks and femoral bicepses – for it it is loved by most of professional athletes. Men do this exercise with the purpose to stabilize back muscles in the course of squats with the post whereas girls appreciate the giperekstenziya the possibility of formation of beautiful gluteuses and underlining of the correct bend of the back. That all necessary muscular groups received the necessary loading, the giperekstenziya has to be combined with squats and the Romanian draft.
3. For performance of the giperekstenziya it is necessary to lay down on the stomach in the exercise machine and to bring heels under the roller which is specially intended for this purpose. Then smooth bending down and not less smooth return to the initial situation representing the body straight line is carried out. At the same time it is necessary to avoid reextension in lumbar area. It is also possible to perform this exercise without exercise machine, using the simplified technique at which it is necessary to lay down on the flat sublime surface, having left the case on weight, to record legs by means of the assistant and to bend the trunk towards the floor.
4. Besides above-mentioned techniques, the giperekstenziya can also be carried out by means of parallel bars – at the same time it is necessary to place the front surface of the hip on one bar and to bring heels under the second. To stimulate growth of the pumped-over muscles and to increase efficiency of exercise, it is necessary to add additional burdenings to performance of the gipereekstenziya gradually. For this purpose on the back (in interscapular area) it is necessary to attach special cargo or just to hold it hands in the course of exercise performance.