you need
  • - bench for hyperextension;
  • - Gymnastic bench;
  • - dumbbells;
  • - neck from the bar.
Guide
1
Take a position on the bench for hyperextension.Emphasis should be a little lower than the line of the groin.Roller Foot fixes ankles, feet can rest on the platform.Hands bend at the elbows, hands almost touch the sides of the neck.Do not start the palm of his neck and do not twist your fingers.This hand position gives too much strain on the neck.
2
slowly on four counts immerse the body down, bending at the waist.On the count of three, return
to the starting position.Do not bend the lower back and the body bends backward.The body should be a straight line.Perform 5 sets of 15-20 repetitions.Do not do this exercise with weights - it increases the risk of a herniated disc.
3
Sit on a gymnastic bench.Arrange the legs wide and bend at the knees.Take both hands neck heavy dumbbell and hold it in front of you at arm's length.Keep your back straight.Slowly lean forward.Do not lean too low, the deeper the slope, the higher the risk of a spinal injury.Slowly lift your body up, but not until the end of erectile - this will work out long muscle better.Do 5-8 reps, lower the dumbbell to the floor and is fully straightened.
4
Stand with your legs apart at shoulder width.On the deltoid muscle put the neck from the bar, hold hands.Slowly lean forward, and then just as slowly go back.Perform 5 sets of 10-12 repetitions.Exercise is quite traumatic, so never perform it without pre-workout.
5
After any exercise long muscle sure to do stretching muscles worked.Get on all fours, set up the hands and feet shoulder-width apart.Head and back should be on one line.Slowly lower your buttocks to the heels.Lower the body as low as possible while pulling forward.You should feel the muscles stretch middle back and lower back.At the point of maximum tension Hold for 20-30 seconds and slowly return to starting position.Repeat two more times.