The back extension is a back exercise that you can do to add more power to your back, it is one of the best exercise you have to add to your workout programs. No, don’t you do away without caring out this exercise. It is one of the bets back exercise you can actually do tho without caring or lifting any weight to work it out. You use your body weight to train. Your aim here is to target your lower back which you are going to feel down there.
As you thoroughly lock both your legs very securely to the foot pad of the hyper-extension bench. You may not get the result if you don’t perform it correctly the way it should tho. Slowly and painstakingly you will have to go all the way be concentrated and focus remember. No any sort of cursing any difficulty to yourself . what is it that you need to do before the exercise? to get stated with this exercise you need a hyper-extension bench consisting the wide range of pad to rest your upper legs on with the padded. Regulate the the hyper extension bench first to your size in the sense that you can be able to target the lower part of your back.
How to do back extension!
Position yourself lie with your face down on the bench, your ankles should be hanged securely take care don’t let yourself down or fall off from the bench tight your back legs very well wright under the foot pads after you have adjusted the the hyper-extension you should be fit and secure on it. Your upper thighs should be lining flat across the wide pad at the front with that enough room has been given for you to be able to bend to your waist at ease without no difficulty. so lean your upper body forward to make sure that the pad you have made the proper adjustment in according to your size.
Then, return to the upright position while your body still on the straight line you can actually hold on to a disc if you fill like in front of yourself, don’t hollow your back or move your body all around the bench. Raise your torso upward slowly until your legs and upper body form strait line. concentrate focus yourself throughout the exercise. take your time and exhale don’t fall off from the bench hang your ankles very well onto the foot pads.
So slowly bend forward at your waist as mush as possible for you while still keeping the back plat. Remember to be slowly when you go down and when you raise up the up position should be slight slower than the down position. Continue repeat the process again to your desire rep.
Safety steps to take during back extension.
Adjust the bench, keep a correct position and hang tight your ankles.
The first thing that you have to do before begging about the exercise is to adjust the hyper-extension the bench has to be regulated accurately according prior to your size. Then you are ready to go, your upper thigh should be lie secure tight flat across the wide pad and keep your back flat don’t round nor hollow your back throughout the exercise.
The slower the better
You may compromise the performance when you too fast on it. This exercise should be performed with full concentration slowly and steadily without momentum or difficulty to yourself . Slowly raise up and go back again slowly. The up position tho must be a little bit slower than the down process.
Health benefit in performing back extension.
It train and reduce the back pain.
It you really need to reduce some pain out of your back, it is one of the best exercise to reduce back pain. Back extension is one of the effective back exercise that help train and strengthening the lower back . It also help put more extension to your back. Perform more of back extensions during your routing workout to main and strength your back.
HERE ARE MORE SIMPLE BUT, EFFECTIVE GREAT EXERCISES YOU SHOULD CHECKOUT THAT WOULD TRANSFORM YOUR BODY: