хиперекстензии изпълнение

Хиперекстензиите са упражнение натоварващо мускулите на седалището, задната част на бедрата и кръста, то може да доведе до доста добри резултати в стягането на седалището и заздравяване на кръста и общата структура на тялото. Упражнението е много често използвано от дамите, които искат по-стегнато дупе. Може да се използва както с тежест така и със собствено тегло. Няма големи рискове от контузии и поради това може да се изпълнява дори и от напълно начинаещи. Упражнението може да се изпълнява в различни видове като те варират според наклона (45/90 градуса) обикновено това не оказва влияние на резултатите.

ХиперекстензииНа следната илюстрация може да видите мускулите участващи по време на изпълнение на упражнението.

 

 

 

 

 

 

 

Начин на изпълнение

  • Застанете удобно на пейката, като нагласите краката си така, че да имате свободно движение в таза
  • Сложете ръцете пред тялото ви, изправете гърба и отпуснете тялото си надолу до колкото позволява стойката или тялото ви, като се свивате само в кръста
  • Върнете се обратно в начална позиция

Чести грешки

  • Непълна амплитуда – изпълнявайте упражнението от начална точка (изправено тяло на стойката) до крайна долна точка, колкото позволява стойката или тялото ви. Така ще извлечете максимални резултати, а също така и ще отпуснете напрежението в кръста и бедрата.
  • Излишно натоварване с допълнителни тежести – допълнителните тежести се препоръчват за поне средно напреднали трениращи, тъй като с тях често начинаещите започват чийтинг и така тялото им не се научава на правилната стойка и изпълнение на упражнението. Изпълнявайте упражнението със собствено тегло известно време и след което започнете постепенно добавяне на тежести, но пазете добра стойка през цялото време!
  • Засилка – най-честата грешка при изпълнение на хиперекстензиите е засилката. Много начинаещи слагат излишни килограми с цел по-бързи резултати и започват да изкривяват стойката си и за да се засилват като така рискуват да се контузят и освен това отнемат от напрежението на целевите мускули и съответно резултатите от упражнението!


Съвети

  • Изпълнявайте под наблюдение на инструктор за да заучите правилната техника и след като си заучите правилната стойка и техника на изпълнение добавете килограми по желание.
  • Следете за поява на болка или проблеми в кръста, ако усетите подобно нещо по-добре махнете излишните тежести или спрете с упражнението, повикайте някой които да следи техниката на изпълнение!
  • Изпълнявайте бавно и контролирано повторенията за да направите по-добра връзка между мускула и упражнението, така ще усещате как работи и кое точно се напряга вместо да товарите излишно други мускули.
  • Дръжте кръста и корема стегнати, за да избегнете евентуални контузии в тази област!

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