Hyperextension for the lower back.
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.Hyperextension is standard
It may seem that there are not so many ways to work out the lower back, but if you are tired of the old extensions, try this hyperextension. She works out the lower back, and also uses the buttocks and hamstrings as a pleasant bonus.
1. Lie down, placing a gym ball under your torso and hips and place your forearms on the floor.
2. Your feet should be right behind you, and your toes should rest on the floor.
3. Holding your legs together (and your knees, if you can), lift your legs up until they are at the level of your hips.
4. Lower yourself down, touching the floor slightly
5. Do 1-3 sets of 10-16 repetitions.
Tip: do not swing your legs and do not lift them too high above the hips. In addition, keep the abdominal muscles in tension when you lift your legs.
Extension of the back on the ball
Using the ball for back extension exercises will give you a greater range of movement than on the floor, and you will also have a problem with balance, since the ball is unstable. You can rest your feet against the wall to get a more stable position.
1. Lie down so that the ball is under your stomach and hips, stretching your legs straight behind you (or bend your knees for modification).
2. Put your hands behind your head or under your chin - you can also keep your hands on the ball if you need to change something.
3. Lower your body down and "wrap" the ball a little, and then use the muscles of the lower back to tear your chest away from the ball.
4. Lift back until the body is straight (do not lift too much), then lower it down again.
5. Do 1-3 sets of 10-16 repetitions.
Reverse dumbbell dilution
Reverse dilution is a great way to engage the muscles of the upper back, including the diamond-shaped, trapezoidal, and even the back shoulders. Since you are in a tilt, you will need lighter weights than for other back exercises.
1. Use light-to-medium-weight dumbbells and start in a sitting position on a bench or chair; bent over, the arms should be lowered down, and the weight should be below the knees.
2. Try not to bend on your legs, instead keep your back straight and your abs tense.
3. Raise your arms to the sides, up to shoulder level, squeezing the shoulder blades together.
4. Keep your elbows slightly bent and raise them only to your shoulders.
5. Repeat 1-3 sets of 12-16 reps with a 20-30-second rest between sets.
Tip: keep a small range of movements - you need to raise your arms only to the level of your shoulders, and not strain yourself to pull your elbows behind your torso and overexert your back muscles.
