At the PBBC we used a hyper set-up that was about two feet off the ground. Having a lower hyper bench is the best way to help your spotter. I have done them by myself by doing an upside down lat pull, but it is much better to have someone raise the bar or plate to your head. One thing you need, however, is someone you can trust. 5-8 reps at most, I see no need for more. It is like a balloon filling up each rep, they just seem to load up. You can ignore this advice, if it doesn’t make sense, but the concept helped me.Īs for sets and reps, I just do/did them until I feel my spinal erectors fill with blood. The bottom part was all momentum and seemed to over stretch me sometimes.
#Hyper extensions full#
So, we focused on a full high position and control to about halfway down (actually more than half) then squeezing back up. Hypers are a real gem, but we found that the upper half was helpful for building the back and the lower half (if this makes any sense) was not so important. You really never see people do them anymore but my spinal erectors looked like my butt went up my back. View our extensive database of exercise guides for a comprehensive list of exercises that target the lower back.When I was in junior college, Dick had me do lots of hyperextensions. Do the Romanian deadlift to continue building upon the work that hyperextensions started. The Romanian deadlift focuses strictly on your lower back and really hits your hamstrings and glutes very well, which are muscles that hyperextensions only secondarily target. These will also help to tone your upper body. These should be done in addition to hyperextensions to work the rest of the muscle groups in your back and upper body. V-bar pullups also work your arms, shoulders, and middle to upper back. These will complement hyperextensions nicely by focusing on similar but different muscle groups. Two arm dumbbell rows work your lats and your biceps. Other Exercises To Use: Here are some other exercises to do in place of, or to supplement with hyperextensions. You do not want to put more strain on your back than necessary. Only experienced lifters should attempt to use a weight plate, and even for experienced lifters, always start with less weight and build up to more. You can increase repetitions next time you workout if you feel as though you can handle more. If you are unsure, always start with less repetitions. Your back can be very sensitive and it is important not to do too much at once. As you grow stronger, or if this is too easy for you, you can grasp a weight plate in your arms for extra resistance. For more experienced lifters, start with 3-4 sets of 20-25 reps.
You can slowly build up to 4-5 sets of 15-20 repetitions. Reps and Sets: For beginners, 2-3 sets of 8-10 repetitions is a good starting point. You want to go through the motion in a slow and fluid manner at all times. Simply letting go and swinging down has the potential to harm your back, and will not properly strengthen your muscles. You must use your back and legs to slowly bend down. Additionally, you want to avoid letting your body fall forward. Bending farther than you should will cause you to lose form, and therefore will put painful strain on your back.
Everyone is different, and you must know your own limits. Also, when bending down, avoid going farther than your body can handle. It is very important that your back and neck remain in a straight line in order to prevent unnecessary stress on your body. Things To Avoid: When doing hyperextensions, you want to avoid rounding or bending your back. Developing a strong lower back will also give you more support and stability as you do other exercises. Through strengthening your back, it will help you develop proper posture, which is crucial to avoiding back and neck problems later in life. Not many exercises work on strengthening your lower back specifically, so hyperextensions are a good exercise to add to your workout. Why This Exercise is Important: This exercise is important because it focuses on your lower back. Be sure that when you return to the starting position that you do not go past parallel and arch your back at the top. Once your torso is completely bent over and virtually perpendicular to the floor, slowly return to the starting position and repeat. Cross your arms in front of your chest and slowly lower your upper body down and try to touch your nose to the floor. If you are not sure what a Roman Chair is, ask a trainer at your gym to point one out to you. Exercise Instructions: Position yourself on a Roman Chair facing forward.
0 kommentar(er)
