Weighted Ball Hyperextension

طريقة الأداء

1. 01To begin, lie down on an exercise ball with your torso pressing against the ball and parallel to the floor. The ball of your feet should be pressed against the floor to help keep you balanced. Place a weighted plate under your chin or behind your neck. This is the starting position.
2. 02Slowly raise your torso up by bending at the waist and lower back. Remember to exhale during this movement.
3. 03Hold the contraction on your lower back for a second and lower your torso back down to the starting position while inhaling.
4. 04Repeat for the recommended amount of repetitions prescribed in your program.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Keep a neutral spine; stop the set if it rounds.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.