Обратная гиперэкстензия
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General info
How to perform exercise
- Установите желаемый вес. Поместите щиколотки между валиками тренажёра.
- Лягте на опору животом и возьмитесь за рукоятки. Нижняя часть туловища от талии находиться на весу.
- Для начала, сгибая бёдра, вытяните ноги вперёд.
- За счёт напряжения бицепсов бедра и ягодиц поднимите ноги назад и вверх. Не форсируйте движение, не прогибайтесь в пояснице. Поднимайте ноги только до тех пор, пока тело не образует прямую линию.
- Опустите ноги в исходное положение.
- Повторите рекомендуемое количество раз.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Hamstrings, and auxiliary muscles:
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Best workout routines with this exercise
These programs with this exercise «Обратная гиперэкстензия» are among the best rated by athletes.
Exercise substitutions
You can try replacing the exercise «Обратная гиперэкстензия» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Обратная гиперэкстензия
Author: AtletIQ: on
Обратная гиперэкстензия — The benefits of exercise, how to properly perform and how many sets to do..
Rating: 5
Workouts with «Обратная гиперэкстензия»
