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Hamstrings and buttocks hyperextension - Muscle Seek Program
Begin with a weight with which you can do 6-8 reps. Try to reduce the burden on each at least 8 reps, but apply the principle that you should perform as many reps as they can handle without errors. After descending a series about two minutes rest and then followed by two more series. Hamstrings and buttocks hyperextension is usually regarded as an exercise for the lower part of the back, but if you keep your back straight and the movement will build up from the hips, buttocks and hamstrings connect, especially transition game between these muscle groups. http://www.muscleseek.com/
The key to success is a strong clenching the muscles in the upper stage of the movement. At the same time, you must ensure that you are not bent back. Keep your back when lifting back to the starting position remains equal. Lie on your stomach on the bench hyper hook it under foot rests, knees do not quite stretched, and hips extend over the edge. Interlock arms on your chest; hold your head in a neutral position (i.e. in line with the fuselage).
Lay hull as low as possible, keep your back straight (if the sides do not extend beyond the edge of the bench, you will not be able to lean forward while keeping your back straight). In the starting position the lift squeezes the hamstrings and gluts. In the upper stage of the whole body in a plane At the moment, stop motion, exercises muscles strong and then the adjoining another repetition. Do not lift the hull higher than in parallel lines to the ground, because you unnecessarily excessively burdening the vertebrae.
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