Hyperextension is a unique way to work out the lower back, as well as affect the buttocks and hamstrings. You will develop the back muscles, as well as improve the range of movements of the spine.

Here are 3 exercises that strengthen the lower back, which can be added to the next workout. Be sure to first warm up the lower back with the help of basic bridge exercises or cat stretching. After performing the back extension exercise, it is recommended to perform a counter-stretch with a flexion exercise, such as bending forward while standing or sitting.

If you have injuries or back problems, you should consult a doctor before performing these exercises.

The chest muscles are important for functional everyday movements, such as moving the arms up and down. Strong pectoral muscles serve as the basis for many different exercises and sports.

One of the most common chest exercises is push - ups. This is a great way to work out the chest without special sports equipment. This is also a very good exercise, because it involves several muscles and joints. This means that it works not only with the chest, but also with the arms, shoulders, body and legs.

The gate is a medium-level exercise with its own weight, which targets the muscles of the lower body, pelvis and core muscles. This is an excellent exercise to improve the mobility and range of movements of the hips. If done correctly, it also allows you to work on balance and overall stability.

The gate is a great exercise that can be added to your program, especially if you want to work on the lumbar muscles that extend from the back of the body to the front. The lumbar muscles are located in the lower back and pass through the pelvis to the hip. This is one of the main muscle groups involved in stabilizing the back.

If you're a beginner, you must have heard of interval training - a method of training in which you step out of your comfort zone for a certain period of time and then rest. The reason why interval training is so popular is that working out at higher levels of intensity helps you develop endurance faster and helps you burn more calories, which is great for losing weight.

Complex exercises involve several muscle groups at once: squats, deadlifts and bench presses.

Challenging exercises tend to be more tedious than isolating ones, but they also offer greater returns. Here are three classic complex exercises and how to perform them correctly:

Traction exercises are strength exercises that involve a concentric contraction-the contraction of a muscle when two points of connection are moved closer together. Examples of deadlift exercises include bicep flexion, hamstring flexion, and downlift.

These exercises are the opposite of push - out exercises-eccentric contractions that involve lengthening the muscle and controlling resistance while removing the connection points. Examples of push-up exercises are chest presses or shoulder presses.

Level: from beginner to advanced (depending on the weight used) Push-ups on the triceps are one of the best exercises for developing the triceps. While the universal upper body workout is usually done on a tether machine (a fixture in most gyms), you can also perform a version of it at home or on the road using an expander.

The leg flexion is a basic isolating exercise that targets two main muscle groups: the calf muscles (calf and flounder muscles)and the hamstrings (biceps femoris, semiteminosus, and semiteminosus).

Leg bends are performed on a gymnastic bench with a lifting crossbar. The classic version of the exercise is performed lying on your stomach, tucking your ankles under a soft roller.

The leg press is a popular exercise that helps build up the key leg muscles. There are two types of leg press machines that are commonly used in gyms: the standard horizontal leg press and the 45-degree leg press, in which the seat reclines at an angle and the legs are pressed up diagonally. Both machines are used to develop the quadriceps of the thigh and hamstring, as well as the glutes. While this seems like a simple exercise, it's important to learn how to do it properly. By paying attention to your form, you can maximize the benefits for building strength and prevent injuries.

This ultra-simple seven-minute workout consists of 10 exercises of 30 seconds each with a 10-second transition between them. It is intended for all people, can be complicated and simplified, or implemented in other training sessions.

A simple option: you can perform one whole workout to quickly cheer up, and reduce the speed and intensity of movements if you need to slowly build up your fitness.

Pre - workout warm-up is an essential component of a safe and effective workout. A good warm-up should not be difficult or painful, but it should increase your body temperature and provide blood flow to the muscles that you will use during the workout. This is different from post-workout stretching, which is usually used to increase the range of motion of the joint and help with post-workout recovery. The following dynamic warm-up can be used as a good starting point before practicing most sports.

Stretching and flexibility go hand in hand with sports for a variety of reasons. Good stretching is not only pleasant, but also helps the athlete maintain an appropriate and balanced range of motion in certain joints. Stretching is a way to actively increase the range of motion and thereby increase flexibility.

Elliptical exercise machines are widely used both at home and in gyms. They offer the benefits of a low-impact workout while simultaneously training both the upper and lower body.

Elliptical exercise machines are especially popular with the elderly and parents. Not only do they prevent premature joint aging, but they also give you a good aerobic workout, helping you burn calories for weight loss. If you've never used one of these machines, there are a few good reasons to give it a try.

Pullover with dumbbellsThis exercise targets both the broadest back muscles on both sides, as well as the lower body and torso, while you hold on to the bridge position. Usually, this exercise is shown on a special ball, but you can do it on the bench for more stability. 1) Lie...

If you're looking for the most effective buttock exercises, exercise experts have the answer. They determined which exercises are most effective for the glutes. Many of these exercises also target other lower-body muscles, making them a great lower-body workout.

Walking with lunges is an excellent exercise to affect all major muscle groups of the lower body, while improving the balance and strength of the cortex muscles. This movement is familiar to most people - it involves taking long strides forward, bending both knees, and lowering the back knee to the floor while keeping the torso in an upright position. Unlike stationary lunges, walking presents an additional challenge: you must keep your balance by taking a step forward between each lunge, shifting your weight and body position while temporarily standing on one leg.

Hip - the area of your leg above the knee joint and below the pelvis. These muscles help support the knee and hip joints and help move the femur and lower leg. Sometimes these muscles become tense after an injury or a period of inactivity and immobilization.

Vertical twists are a great exercise for the core muscles. It is similar to basic twisting, except that the legs are perpendicular to the floor. This position increases the intensity of the exercise, so it's a good next step after you've mastered the basic twists. This will help you achieve a flatter and more attractive abs and strong core muscles. You can use this exercise as part of a basic workout or a full-body workout.

Vertical knee lift is a basic exercise that allows you to diversify your abs training, as well as bring it to a more advanced level. If you need a beautiful six-pack press, adding a vertical knee lift can help you achieve your goal. You can use it as part of a basic workout or a full-body workout.

A treadmill is great for cardio, but it doesn't do anything for the upper body. Dumbbells are a good choice for upper body strength exercises. How to put them together for a challenging workout? One way is to turn running time on a treadmill into a circular workout, using dumbbells for upper-body exercises. To prepare, place a pair of dumbbells weighing between 2.5 and 5 kg (depending on your strength and experience) next to the treadmill.