Hyperextension (exercise)

The Superman is a weight exercise that serves to strengthen the erector spinae muscles and buttocks. The name of the exercise is due to the similarity with the Flugpose of the superhero Superman ago.

It can also be on a fitness machine, the so-called hyperextension bench, performed, and is then referred to by the medical term for a strong joint stretching as hyperextension.

Execution

The or the practitioner lies flat on his stomach. The arms are extended straight in the extension of the body. The focus is on the ground, so that the head forms an extension of the spine. Then the legs, the arms and the entire upper body lifted by tightening the back and glutes. Then nurmehr the belly touches the ground. This position is held for a few seconds before the body returns to its original position.

Variants

A common variation of the exercise is to alternately raise only the left leg with your right arm and vice versa. You can see the arms and in the concentric phase in an arc back so that they are stretched out along the body to the rear or even touch on the buttocks, and then run forward again.

The difficulty level can be adjusted by the number of repetitions, the duration of the tension or use of weights on the arms and / or legs.

Hyperextension

If a hyperextension bench or similar sports equipment is available, the exercise can also be performed on it. The or the practitioner of the hip is down with his face to the ground on the bench; the arms are crossed at front of the chest, pinched his feet under the pads. The upper body is bent downwards at right angles, is guided from there up to the whole body is in a straight line, and can be held there.

The advantage of hyperextension compared to the traditional Superman exercise is that the exercisers or less easily comes in a harmful swayback posture.

Also hyperextension can be made more difficult by weights before the chest are kept.