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admin | Ex Boyfriend Back | 03.03.2016
To commemorate this glorious, Drake-infused occasion, we've whipped up the Ultimate Summer 2016 Playlist. For Back Extensions, the best and most efficient way is to extend your arms over your head with or without a weight. They really help with any lower back issues you may have, but if you do have lower back issues, discuss which of these exercises are best for your particular problem with a PT. Higher rep counts are designed for building muscular endurance and are better used to infuse more cardio into what you’re doing (think kettlebell swings). Create an arch in your low back by raising your abdomen toward the sky, while at the same time bowing your head. Most gyms have some type of back extension equipment, be it a Roman chair, incline bench, or a larger machine with attached weight stack.
STARTING POSITION: Lie face down on a hyper extension bench (on a Roman chair) with your upper thighs and lower hips on the support pad. This exercise mainly develops the group of paraspinal erectors of the spine (iliocostales, longissimus thoracis, spinalis thoracis, splenius, and semispinalis capitis) and quadratus lumborum and, to a lesser degree, the gluteus maximus and the hamstrings except for the short head of the biceps femoris. To increase the intensity, sustain the horizontal position of the torso at the end of the extension for a few seconds. Performing the torso extension with a bar on the shoulders stabilizes the upper back, which focuses the effort on the lower part of the erector spinae muscles.
The back extension machine allows you to focus on the lumbosacral mass of the spinal muscles (Torso Extensions at a Machine).


To increase the intensity, perform the exercise while holding a weight to the chest or behind the neck. We are a group of bodybuilding enthusiast and this is our effort to have all the details about bodybuilding at a single website. I just wanted to use this post as a quick explanation of some of the terms that will be used in my future posts. You will hear physical therapists and other medical professionals throw out these words in regards to movement and direction. Obviously there are more joints in the body than just the spine, and this article will only address the tip of the iceberg on movement and the joints themselves. The CYBEX patented pelvic stabilization system utilizes an adjustable foot brace which allows the user to 'lock into' the hip pad, causing hip extensor engagement for optimal pelvic stabilization. While keeping your core tight and back flat, powerfully row your right arm up until it’s slightly above your torso (B). If you aren’t educated or understand the physics of levers, then just imagine doing the Bent-Over T-Bar Rows. If you want to lose fat I would recommend a heavy dose of cardio with your weight training and making sure you bu rn more carbs than you take in, try a healthy fast.
Whether this is a good or bad exercise for you depends on how you do the exercise and the status of your back. Continue as far as possible without rounding your back or raising your thighs from the support pad (keeping your back naturally arched, lower your upper body as far as you comfortably can).


Supporting the pelvis on the bench, so that the axis is displaced to the back of the body, focuses the movement completely at the lumbosacral level but less intensely given the range of motion and the greater power of the lever arm. Its the same idea of holding the bar before the weights, at the weights, and beyond the weights. And as for reps and sets, every body is different you will have to figure out what works for you, be sure to start off small so you don’t hurt yourself.
If you have current back pain or a recent injury, skip the back extension exercises until you’re healed. Because the axis of flexion passes through the coxofemoral joints, the pubic bone should not rest on the support pad. And make sure you make a good balance for your weight and reps, typically higher reps of lighter weights will build leaner muscles and put you at less risk of injury than fewer reps of high weight which will build you larger and bulkier muscles.
Return to the start position by contracting your back and abdominal muscles until your body is once again straight.



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