What is a reverse hyperextension?

Reverse hyperextension is an exercise used to target gluteal muscles, hamstrings and lower back muscles. Many people use back hyperextension to complement the training plan, which includes squats and deadlifts because it trains the same muscles in a different way. Athletes and ordinary fitness enthusiasts commonly use it to build strength and strength for better running, jumping and general performance in sport and everyday life.

It is not necessary to have a machine specifically for reverse hyperextension exercises, which is lucky for those who want to integrate exercises into a regular training program, because machines designed specifically for this exercise are relatively rare in most gyms. Any stable, raised platform with sufficient space for holding the torso and turning the legs under the platform should work adequately. However, there are specialized machines and can work easier to perform added weight. Basically have specialized reverse hyperextension machines connectedEr is swinging with the movement of the legs while the legs raise the weight with a strap or something similar, and a rod or set of handles that helps exercise torso.

6 If you do not use the machine, it will be necessary to find another way of attaching weight to the legs, such as holding a dumbbell or medical ball between ankles or carrying ankles or leg weight. The practitioner must then lie down on the raised platform and make sure that the sides are at the very edge of the platform with sufficient space to bend and turn the legs freely. The holding hull of the stable on the platform, the legs that start in the suspended position under the rest of the body slowly raise until the body is in the straight line, and then re -starts to complete one repetition of the exercise.

For beginners for this exercise or to those who have back pain or generally lack the force in any of the targeted muscles, this exercise can be effectively performed without added weight.The weight of the legs is often sufficient for beginners and before the weight is added, force must be built over time. If the weight of the legs is too large for individuals with injury or back pain, the legs can be bent on the knees to reduce the difficulty of exercise.