Обратная гиперэкстензия

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General info

Force type

Exercise type

Mechanics type

Level

Targeted muscles

Hamstrings (look at the image)

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.

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!

Goal and number of variations		Level	Weight*	Reps*
			kg

*Specify the weight and the maximum number of repetitions that you can perform with this weight.

You do not want to count by hand? Install the AtletIQ application!

Online workout diary
Remembers your working weight
Counts the load for you
Controls the rest time

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.

Glute Ham Raise

Running, Treadmill

Clean Deadlift

Walking, Treadmill

Barbell Glute Bridge

Trail Running/Walking

Bicycling, Stationary

Rope Jumping

Elliptical Trainer

Freehand Jump Squat

Обратная гиперэкстензия Author: AtletIQ: on Обратная гиперэкстензия — The benefits of exercise, how to properly perform and how many sets to do.. Rating: 5