Hyperextension dimensions drawings. What is a hyperextension bench? Hyperextension machine frame frame

2. Reverse hyperextension

The exercise is straight back from the previous one. While maintaining the load on the lower back, the scapular region, trapezius and, importantly, the trainee’s abs are used. The difficulty of execution does not change. Again, high endurance and a greater degree of concentration on the work of functioning muscles are needed.

1. Starting position - sit on a hill, legs bent at the knees, hanging in the air, hands firmly holding onto the support;
2. Inhaling, lift your legs as high as possible off the floor. You need to hold this position for 1-2 seconds;
3. Exhaling, return your upper body to the starting position;
4. After all repetitions of the approach, freeze in the working position for 15-20 seconds, allowing the abdominal muscles and lower back to warm up.

Watch the video for more details:

Perform the movements 15-20 times, rest for half a minute and feel free to proceed to the next approach, the total number of which should be three.

3. Diagonal

Actions that combine all the muscles that will be equally worked: back, back and core. For better tension in the spine, the exercise is performed diagonally. The execution is not difficult, the main thing is to be careful when lifting the limbs.

1. Starting position - lying on your stomach, placing a soft mat under you, the body is relaxed, all limbs are straight;
2. We inhale and raise our right leg and left arms straight up, hovering at that point;
3. Exhaling, lower the body back;
4. On the next inhalation, we raise another pair of legs and arms, following all the same instructions.

Do 15-20 repetitions and on the twentieth, lift both your legs and arms up, thereby performing the “Boat” pose and hover in it for 25-30 seconds. Rest and repeat the exercise again.

1. We place the fitball in the abdominal area, rest our toes on the floor, hands behind our head, body relaxed and spread over the ball;
2. Inhaling, we make movements that favor the straightening of the front part of the body, thereby arching the body into one straight line;
3. Lower the body back while exhaling deeply;

At the end of the approach, we linger in a straightened position for 15-20 seconds, after which we finally relax and rest.

Learn more from the video:

Before a well-deserved rest, you must perform the movement 15-20 times. Then rest for 20 to 30 seconds and return to battle with your round friend.

5 most common execution mistakes

1. The desire to lower the body as low as possible to the floor. The ideal angle of 90 degrees is not contraindicated only for those who do not have the slightest hint of problems in the spine. Any scoliosis, curvature or hernia will respond to your efforts with terrible pain. The maximum angle for the average person should not exceed 60 degrees.
2. Unnecessary arch in the lower back. Returning from a downward body movement (either with the legs or with the body), many strive to make as much of a deflection as possible at the starting point, thereby showing themselves that the exercise is being performed to its fullest extent. But such activity is absolutely dangerous and you can get an unwanted spinal injury. Make sure that your lower back is twisted, pushing your pelvis forward.
3. Rocking the body like a boat. Full of enthusiasm, the beginner, like a pendulum, either rushes forward, then forcefully returns back, and so on in a circle. Springy movements in the bend of the lumbar region are strictly prohibited and very dangerous. With such a harmless, at first glance, action, it is easy to get a vertebra pinched or, worse, fly out of its usual place.
4. Legs bent at the knees. Often the legs themselves just ask to bend, thereby, as it were, creating an additional point of support for us. Should not be doing that. In addition to the unnecessary load on the knee joint, you significantly reduce the effectiveness of hyperextension in principle. The load floats around the body without concentrating on a specific area and all the effort spent on training goes to waste.
5. Using additional large weights. The enthusiasm of newcomers knows no bounds. Burning eyes with imaginary burning shapes instead of pupils. And I want it as soon as possible. And they use weights, dumbbells, and barbells to definitely pump everything up at once. It is forbidden! Especially for people who have not previously been involved in sports. The body is completely unaccustomed to the load. For the first 2 weeks you shouldn’t even think about weights. And only when you are convinced that your weight is no longer effective, you can gradually add weights.

Before starting training activities, in principle, use your patience to the fullest. And you will definitely be rewarded for it!

Usually, when we come to the gym or think that it would be nice to start playing sports, we give up this idea without finding a suitable option for ourselves. Such thoughts usually come when we think that it would be nice to improve our figure. And this is quite possible. We present to your attention an exercise called hyperextension. In this article we will talk about exercise machines, such as a hyperextension bench, what its types are, how to perform hyperextension at home by making a machine with your own hands. And of course, what muscles are involved, and how the development of these muscles helps our body.

For this complex, a Roman chair is usually used - a special hyperextension simulator shown in the figure below.

It usually has an iron frame and bolsters for the legs and thighs. You can also adjust it to suit your height. The main focus of this simulator is the development of the muscles of the back and buttocks, but at the same time it does not lose sight of their comprehensive development.

Common mistakes

It looks like it’s quite simple to perform this exercise technique, but beginners usually make a number of mistakes. This:

• Very low lowering of the body - if there are even small defects in the development of the back, this is not recommended
• A sufficiently large deflection during the lifting phase can primarily harm the spine
• Taking full amplitude from the very beginning of classes - you need to come to it gradually
• The most basic thing is bending your legs. Often, it is precisely because of this that the complex does not act as it should, and not at full strength.
• The arms are in the wrong position - they should be behind the head or near the chest
• And finally - heavier weights than necessary will not bring any effect, and may even harm you. In the beginning, you should start small, and only then move on to big ones.

Types of hyperextensions and execution technique

There are also different types of hyperextensions - at an angle, parallel to the floor, reverse hyperextension, or on a fitball (which will be discussed later). You can watch the details of these types in the video with execution techniques.

Performing hyperextension on a fitball

To perform exercises on a fitball (home version), you need to lie with your hips on the ball and place your feet on a stationary support. The picture below shows 2 positions.
In addition, there is an easier option - an exercise that is usually called a boat. It is also a type of hyperextension. It brings almost the same effect as a complex on a simulator.

And in conclusion, we want to say: The main thing is to always strive to be better and maintain a healthy lifestyle.

Spinal diseases have suddenly become a problem for all age categories. How to get rid of unpleasant pain due to scoliosis, osteochondrosis, hernia? This article will talk about the Pilates system as a panacea for these diseases and for the general strengthening of the body.

The approximate position of a person on this particular model of the simulator can be seen in the 3D picture below.

The sketch of the simulator is modeled on the basis of a store original. The parts of the Hyperextension simulator are connected with bolts, or, if desired, a one-piece welded structure can be made.

In general, the design here is very simple, a stable base, a cushion for support and rollers for fixing the legs, handles for convenience.

If we consider the simulator below, which is also called Hyperextension, then it has one drawback compared to the simulator shown above. The angle of inclination from the floor here is fixed in one position, it is constant. Whereas on the simulator above, the angle can be adjusted using rollers that move up and down on a telescopic profile.

This makes it possible to perform the exercise of lifting the torso up not only at an angle of 45 degrees, but also in a position where the torso and legs in the initial position are parallel to the floor.

The exercise, which is performed on the Hyperextension simulator, will be useful for both athletes and ordinary people who monitor their shape and simply lead a sports lifestyle. You can also train on such a machine with additional weights, holding a pancake with your hands on your back in the area of ​​your shoulder blades. But we would still recommend working your back muscles with more repetitions than with heavy weights and at the same time keeping your back straight while performing the exercise.
You can also turn over with the help of the “Roman Chair” and pump up your abs.
The cost of a simulator for Hyperextensions in Moscow is from 4000 rubles, in Kyiv - about 1500 UAH.

Below is a diagram with drawings of the Hyperextension simulator:

Modern life, on the one hand, deprives a person of most natural physical activities; on the other hand, it throws bundles of psychological and emotional loads at him. Therefore, absolutely everyone needs to keep themselves in good, at least physical shape. To the credit of the current generation, we can say that now most people understand: a healthy mind in a healthy body. They also soon begin to understand: physical exercises, dumbbells and wrist expanders are not enough; you need to work more with weights on apparatus and machines, so at least a bench is required.

A healthy body is also necessary for a developed mind. Physically undeveloped outstanding scientists, engineers, creative intelligentsia, top managers and businessmen are the exception rather than the rule. Leo Tolstoy at 60 was spinning the sun on a horizontal bar. Niels Bohr, the one in school textbooks, was a famous football player who played for the Danish national team. Things got funny with him: when Bohr was awarded the Nobel Prize in physics, of course, the Copenhagen Tagebladette published a note saying, it’s good, our forward was given a Nobel Prize for football. And a “nerd” in “physics” often turns out to be one in areas of activity that require mental effort.

The abdominal muscles are known to be more difficult to pump than others, because... their ends are not directly connected to the bones. At home, doing abdominal pumping without special equipment, it won’t take long before you get a hernia. Therefore, you need a bench for the press. Structurally, both apparatuses are most often combined into one, with the possibility of conversion for certain sets of exercises.

Sports benches are not technologically complex products. There are enough descriptions of them in RuNet, but more in the spirit of: choose the drawings, and then - this is how you have to saw, pound like this, screw like this. A person who cares about his physical development, as a rule, knows how to operate a tool. But how to choose a prototype so that your training benefits? How to modify it to suit your biomechanics and biometrics? Which sample is more suitable for certain groups of exercises?

This publication is devoted to the questions of how to make a bench for exercises in the preferred direction of physical development with your own hands, using a reasonably chosen model, and then, based on it, a home exercise machine. Those who intend to prove themselves in sports or bodybuilding by working out in it will not be ashamed to come to a well-equipped professional gym. In the meantime, the material is designed for beginner athletes and simply for people who understand: you can and should use the benefits of civilization, but letting them turn you into a twitchy “teapot” or a swollen kettle is wrong.

Note: The problem of home sports activities has recently become more and more acute in rural areas - “physics” is decreasing there, stress is increasing, and a well-equipped gym is sometimes far away.

What to choose from

A home bench press bench is most often included in a compact exercise machine or is itself a multifunctional sports equipment. Regular exercisers will probably end up with a simulator, so when choosing a prototype bench, you need to keep in mind what it will acquire later. The most common designs of sports simulators are 4-, 3-, and 2-support. “Support” in this case does not mean the number of points of contact with the floor (usually there are at least 4 of them, for stability), but the number of vertical force connections in the structure; it largely determines the capabilities of the projectile.

Types of home exercise equipment

4-support projectiles, pos. 1 in Fig., are intended for developed athletes who operate with large, over 100 kg, weights. The racks for the barbell are located in them at the level of the shoulders of the person lying down, which greatly reduces the risk of injury: a barbell collapsing with the bar on the chest is very serious. 4-support exercise machines are heavy, cumbersome, and you can’t exercise with heavy weights in an apartment: falling on the floor, they give an instantaneous load of 5-8 of their weights, and the load-bearing capacity of the floors is 250 kg/sq. m.

For domestic conditions, 3-support exercise machines are intended, simple and with additional levers for weights, leg supports, athletic desks, etc., pos. 2 and 3. To ensure that the bar of the barbell in a 3-support machine also falls at shoulder level, their benches are made to “break”: it is dangerous to pick up the barbell with your hands behind your head. Therefore, in terms of dimensions, 3-support simulators are generally no smaller than 4-support ones, excluding those in which the barbell is taken from the approach, see below. The permissible working weight in 3-support equipment is usually 100-120 kg, including the trainee’s body weight.

A 2-support exercise machine is actually a bench for the press. For different groups of exercises, horizontal and inclined benches are needed, pos. 4 and 5: on a horizontal bench the abs swing, and on an inclined bench the lumbar muscles are also well loaded. A more complex structurally universal bench, pos. 6, serves in both capacities.

Note: You can also do initial sets of hyperextensive exercises on an incline bench, see below.

The most advanced type of sports benches is a transforming bench with a breakable board, the inclination of the parts of which is individually adjustable, pos. 7. The transforming bench can be supplemented with a stand for a block with a load, a desk, pos. 8 and other devices. It makes sense to do one for yourself right away if you have the necessary working skills: then adding a barbell rack to the bench, we get a complete analogue of a 4-support exercise machine, only with less weight, pos. 9.

Erroneous design of a transformable sports bench

Note: A common mistake when making transformable sports benches yourself is to make them according to a power circuit, as in Fig. on right. When performing exercises, significant forces arise, tending to “spread the bench of the legs,” and the welds turn out to be unreliable. In order for a projectile of this type to become durable, its supporting beams must be connected with a longitudinal beam, or two, from the same pipe.

Special benches

A special type of sports equipment is benches for hyperextensive exercises. Their goal is to achieve leanness and flexibility without gaining excessive muscle mass. In fact, hyperextension can be done on a large ball, or just on a mat, but the best results are obtained on a special bench.

Hyperextension benches

Benches for hyperextension, due to anatomical and physiological differences, are available for men and women, see fig. A strong Amazon can do hyperextension exercises on a men’s bench, but ladies whose goal is to get rid of riding breeches, have a slender posture and a flat stomach only need a women’s bench for hyperextension, on the left side of the trail. rice. To start getting yourself in order without risking your reproductive health, it’s still better to sit on an inclined bench with a curved board in the center, and for “advanced” beauties to do the press with a load, also sitting on a special bench, on the right.

Special benches for sports exercises

Note: drawings of a bench for hyperextension with height adjustment are given in Fig. Materials – profile pipe 40x25x2, 35x15x1.5 and round 25x1.5; desk made of plywood 12-14 mm. For desk lining, see below.

Bench drawings for hyperextension exercises

About sizes

Here in Fig. The dimensions of 3-support exercise machines for people of average height are given. On the left is a fully functional one with a removable desk, hand and foot levers. The main materials are corrugated pipe 60x40x2 and round pipe 30x2; stop for lifting the board – pipe 20x2. The board is 16 mm plywood with sheathing, as described below.

Dimensions of home exercise equipment for people of average height

On the right is a simple compact one. The height of the bench above the floor is selected individually, measuring from the heel firmly planted on the floor to the inner bend of the knee joint. Basic materials as in the previous case; The adjustable rear leg allows you to transform the apparatus for seated exercises. But remember: the barbell from this simulator should only be lifted from the approach!

Various benches

The simplest, but also remarkably durable sports bench, the “Hippolytovka”, can be made according to the drawing in Fig. flooring – durable board from 40 mm. Those who took the young fighter course in the army are well acquainted with it; at least in past times. The “spirits” of the townspeople soon began to look at the Ippolitovka with amazement and apprehension: how many different exercises, it turns out, can be done on it! And it fits perfectly into the 4-support simulator.

Sports shop frame

On the trail. rice. – inclined bench for the press. Due to its compactness and usefulness, it won’t hurt to have a separate one if there is enough space in your home. Due to the absence of right angles, the material is weaker - 40x40 corrugated pipe. Footrests - 10 mm rod with threads at the ends, rubberized to the desired size. The rubber couplings are removable: the lower stop is adjustable, and the top one can be removed if you need to do exercises in which it interferes.

Drawings of an incline bench for the press

Next in Fig. – compact power bench with racks for barbells. Exercises on it are done mainly while sitting. You can also pump up your abs by deeply arching your back. In this case, the foot rests will be the transverse beam A, and then it needs to be covered with something soft or put on a rubber coupling. The materials are 40x40 corrugated pipe, and the rod holders are made of steel strip with a thickness of 6 mm.

Compact weight bench

The next example is an athletic bench for strong guys who can confidently handle a barbell of weight equal to their own, the so-called. Scott's desk. The materials, respectively, are corrugated pipe 60x60x2.5 and 50x50x2. The neck holders are made of the same strip as in the previous one. case; seat and table made of plywood from 20 mm.

Bench with desk for weight training

Several simulators

How to tightly connect a hippolyte bench with a barbell rack, turning it into a fairly compact 4-support exercise machine, is shown on the left in Fig. There on the right are the dimensions and design of the transforming bench for the same frame. The main material here and there is 40x60 corrugated pipe. Let's talk about the rack clamps with rod holders below.

Home exercise machine and transforming bench for it

On the trail. rice. – drawings with a bill of material for a simple 3-support stationary non-adjustable exercise machine with a horizontal bench. It is more suitable for private households with a sufficient usable area. The highlight of this design is the connection of the far leg of the bench with its supporting beam with a link at 45 degrees. Thanks to the optimal distribution of operational loads, it was possible to make a projectile on which you can do exercises with weights of more than 100 kg, from a 50x50 corrugated pipe.

Simple three-legged home exercise machine

Finally, further in Fig. – drawings and specifications of elements for a full-functional home exercise machine with a transforming bench for bench press and abs. Notice the node highlighted in red. This is the simplest and most reliable way to fix barbell racks for use at home. The locking pins (with a diameter of 12 mm or more) will, of course, wear out little by little, but they will never jam or bite.

Full-featured home exercise machine

More about the barbell

As already mentioned, a barbell that is not supported by weight can cause severe injuries, even death. And in such cases it is unrealistic to direct its neck into the holders. But it’s realistic to provide 2 pieces of chain, securely fastened to the rod racks. At the other ends of the chains there are carbines, they are thrown onto the bar. The length of the chain safety links is taken such that, holding the barbell with fully extended arms, the chains sag, but the bar of the released bar does not reach the chest. To prevent the carabiners from slipping on the bar, it is enough to tape them with tape. Suddenly the barbell collapses, the tape, of course, won’t hold up, both carabiners will move to one end of the bar, but the result will be fear and, possibly, a broken floor.

About wooden athletic benches

You cannot train with barbells on wooden sports equipment; their design will not hold up. But in situations that arise as a result of the awkwardness of the trainee, wood “radiates” through the body much less sensitively than metal. Therefore, it is preferable for beginners and minors to use wooden benches for bench press and abs. In addition, wooden sports benches and exercise equipment can be built at the dacha or in a country house from leftover building materials.

Drawings of an inclined wooden bench for the press

The design of an inclined wooden bench for the press and the specifications for it are shown in Fig., and on the next. rice. – drawings of a wooden exercise machine with an inclined bench and a lever for leg exercises with a load. In order for the tree to support operational loads, a block system for hanging loads is used: they hang on the descending branches of cable A. Cross beams B are rubber-coated steel.

Wooden home exercise machine

About covering boards and seats

The boards and seats of industrial sports equipment are covered with leatherette or plastic for a similar purpose on an elastic lining. Such covering is durable, but does not prevent the reabsorption of sweat, which is in no way beneficial; This is why modern sports uniforms are made in 2 layers, with a mesh that immediately removes sweat directly from the skin.

In gyms, this lack of cladding does not have a noticeable effect, because... the gym is equipped with supply and exhaust ventilation (PVV) and air conditioning. At the very least, it must be equipped in accordance with sanitary standards. It is not always possible to exercise at a comfortable temperature at home, and it is simply technically impossible to arrange PVV in many city apartments. Therefore, it is advisable to cover homemade athletic benches in the form of such a “pie”, following from the base outward:

• Microporous rubber with a thickness of 12 mm;
• Furniture foam rubber with density 45 (grade 45) with a thickness of 8 mm;
• Sintepon with a thickness of 7 mm;
• Denim or material like the old-style flannelette soldier's blanket.

The rubber damper is glued to the base with Moment glue or hot glue from a glue gun. The remaining layers of sheathing are folded to the underside and pinned with a furniture stapler. The disadvantage of such cladding is that it needs to be changed once a year, at the end of spring; the rubber layer remains. The soft layers will not harden, perhaps within 3-4 years, but according to sanitary and hygienic requirements, the service life of the textile lining should be reduced to a year.

About the technology of work

It is not the scope of this publication to describe the technological details of manufacturing benches for physical exercise. However, even if the reader is a good mechanic and welder, it is necessary to give an idea of ​​how to make a home gym with your own hands. Therefore, we offer a video course in 3 parts from the author, who made himself a very good simulator, as they say, from scratch in every sense:

Video: do-it-yourself simulator, manufacturing
Part 1

Every person wants to look attractive, but spending time and money on going to expensive fitness clubs and gyms is not always possible. Most of the exercises offered on various specialized portals and in video tutorials are suitable for home use. With their help you can replace almost any modern exercise machine. Hyperextension is one of the few ways to keep your body in great shape, and today we'll take a closer look at it.

What is hyperextension?

The word “hyperextension” often comes up when communicating with people close to sports. But few people have any idea what it is and what it is eaten with. It's really simple! Hyperextension literally translates as “overbending.” This is a favorite exercise for many, which can simultaneously train the back, abs, legs and buttocks.

Types of hyperextension

There are many variations of this exercise, including the favorite methods of Hollywood stars. But we will consider only the most popular of all:

1. The classic exercise is performed on a bench machine. It is necessary to take the starting position, fix the body well and bend forward, followed by straightening the body. To enhance the effect, you can additionally pick up a disc from a barbell.
2. In addition to the classics, there is also an incline trainer. Hyperextension in this case is performed on a bench that has an angle of 45 degrees. The technique is similar, the only difference is the load your body receives. With an inclined version it is smaller.
3. Lateral hyperextension - this type of exercise perfectly strengthens the abs and oblique muscles of the abdomen, as well as the lower back. It can also be done on an inclined bench with an angle of 45 degrees. If you want to increase the load, you can use weights or change the angle.
4. Reverse hyperextension - this method is great for strengthening the lower abdominal muscles. Any bench is a great exercise machine. Hyperextension is performed as follows: the torso is fixed, for example, you can wrap your arms around a bench, while your legs remain “dangling.” In the same way as a regular exercise, perform lifts, only not of the body, but of the legs.

Home exercise machine. DIY hyperextension

On average, a good simulator costs about 200-400 US dollars. Agree, the price is considerable, and not everyone can afford such expenses. A yearly subscription to a fitness club will cost you the same amount, depending on the establishment and region of residence. But what if you can’t afford to shell out a tidy sum? There is a solution - a home exercise machine for the back! Hyperextension does not require special skills to create. A regular bench without a back, just above mid-thigh height, will do.

If you're still willing to spend some money, you can pick up an inexpensive bench at a sports equipment store. And for those whose budget is limited, there is a fitball. The main thing is to choose it correctly. It must be an “adult” ball with a diameter of at least 60-70 cm. You should not take more, as it may be inconvenient.

How to perform hyperextension on a fitball?

At first glance, it may seem absurd to perform such an exercise on a ball, which is intended for children's fun and fitness for pregnant women. But you are very mistaken. The use of fitball is very wide; even bodybuilders use it to warm up and relieve tension after a hard workout. Fitball is an excellent exercise machine. Hyperextension on it is performed simply:

• Position yourself on the ball so that your stomach and shoulders rest on it and your back is straight.
• Place your feet against a wall or closet.
• Perform sit-ups with a straight back, pause a little at the top and slowly lower down, then lift up again.
• It is important, when lowering your body down, not to rest your entire body on the ball and not allow your muscles to rest.

Contraindications for hyperextension

No matter how good hyperextension is, the exercise machine, the photo of which you saw above, can cause harm if the complexes are performed carelessly or incorrectly.

Like any exercise, hyperextension has some contraindications: if you have had injuries or problems with the lower back and back, you should consult a doctor and perform the exercises under supervision. Under no circumstances continue the exercise if you feel a sharp pain in the back or sacral spine. This may be the first sign of a sprain or more serious injury.

Well, the most important thing: if you want to achieve really good results, remember that you can’t make a figure with hyperextension alone. It is important to load the muscles evenly, which means using other exercises, pumping the abs, squats and not avoiding dumbbells. A bench is more of an addition than a full-fledged means of achieving harmony. And, of course, do not forget about proper nutrition, taking vitamins and minerals, water balance and proper rest. Be healthy!