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Find out here everything about Lumbar hyperextensions on floor.
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In this article we are going to show you how to make Lumbar hyperextensions on floor:
Learn Lumbar hyperextensions on floor just in 5 seconds: Video
Summarized explanation
Lying face down on the floor place hands behind head. Raise torso from floor and then slowly lower
Step by step
1-Lie face down on the floor and grab both hands behind the neck.
2-Place stretched legs together
3-Elevate head and shoulders from floor until chest separates from floor
4-Maintain position for a second
5-Lower torso until your chin is near the floor.
| Must Contract glutes and lower back to fix elevated position. |
Don´t Try to elevate shoulders too much |
Tips When elevating trunk take elbows up and backwards. |
Extended Explanation
Lie face down on the floor and place both hands together behind neck. Place stretched legs together. Start movement by lifting head and shoulders from floor until chest separates from floor. Hold posiiton for a second, contracting the lumbar zone and lower trunk until your chin is near the floor.
Basic Muscles Explanation
The gluteus maximus, commonly known as glutes, is the muscle on which we sit, the most powerful one involved in the beginning phase of the hip elevation movement or the spine elevation. Without a doubt, the erector spinalis participates in the total extension of the hip and spine. The erector spinalis is formed by a group of large muscles located alongside the spine.
Muscles & Joint Actions
The extension movement of the hip makes the trunk, pelvis and superior part of the body elevate and align while hips go forward to reach an erect position. The major glute and the spinalis erector make these movements happen.
Sport Uses
Hip and spine extension are important in powerlifting and weightlifting. The bodybuilders utilize it to develope and define glutes and lower back. The hip extension is crucial in jumping and racing. This action is used in sports that require jumping up, like the high jump, volleyball and basketball.
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