They complement abdominal exercisesby providing a reverse movement of the core muscles compared to crunches. The main muscles involved in back extension exercises are the erector spinae group of the lower back. Step 4: Raise your upper body back up until your chest is parallel with the floor. Schrijf je hieronder in. Low-Volume, Progressive-Intensity Weight Training, About Us | Privacy | Terms | ADA | Facebook | Testimonies | Feedback | Store. Raise, or extend waist until torso is parallel to legs. This exercise also enhances your core strength and improves the stability of the spine. You may work these muscles by doing back extensions on the Roman chair. EXERCISE BENEFITS. Primary muscles: Middle, upper and lower back Secondary muscles: Core Equipment: No equipment. De lower back oefening is een goede oefening speciaal voor de onderrug en core. Also see Weighted Hyper-extension and Weighted Back Raise. In all of the movements that are possible on the back extension machine, the primary purpose is not to actually put the back into extension. De lower back oefening is een goede oefening speciaal voor de onderrug, billen en core. To add variety to your back workout routine, replace the lying back extension with a different exercise that works the same muscles (erector spinae). Other ways to support the continued development of ExRx.net is by providing us periodic donations or placing an order in our Store. lower back stretch. And it will help you maintain proper Thoracic Extension. Alternative Exercises for Back Extensions | … The back extension is an exercise used to build lower back strength that also targets the hamstrings and glutes. Loaded back extensions are the most underappreciated assistance exercise for improving your deadlift. A strong back means less risk for neck, shoulder and back injuries. Back extensions are done when you want to strengthen the lower back. Prone Back Extension Replacement Exercises To add variety to your back workout routine , replace the lying back extension with a different exercise that works the same muscles (erector spinae). Roman Chair Back Extension and Muscles Worked. Resistance bands, dumbbells or body weight can be used to strengthen these muscles. Now, lots of people do this exercise, but mostly as an afterthought, and rarely with sufficient weight. They're also incredibly effective at building the glutes and hamstrings. Although articulation of waist is emphasized, some hip extension may accommodate movement. During the prone back extension exercise, the erector spinae generates force, shortens, pulls on bones, and lifts the torso against gravity. Muscles involved: hamstrings, glutes, lower back; Experience level: beginners, intermediates, advanced; Back Extension (Hyperextension) Tutorial: In this demo, I’m showing you two ways to do this movement. During the prone back extension exercise, the erector spinae generates force, shortens, pulls on bones, and lifts the torso against gravity. Usually, low back … Done correctly the seated back extension isolates these muscle groups so you can feel only your lower back being worked during the exercise. BACK EXTENSIONS INSTRUCTIONS. A back extension is a strength training exercise that is designed to help strengthen the extensor muscles of the back. Hierdoor is het mogelijk om extra gewicht vast te houden en de oefening zwaarder te maken. The muscles responsible for hip extension are the glutes, with the low and mid-back facilitating back extension. Erector spinae muscles include the iliocostalis, longissimus and spinalis muscles. The Roman chair is an effective tool for the development of the posterior chain, which is made up of the muscles in the back. The determinant of whether the glutes/hamstrings are worked dynamically or isometrically is primarily determined by where the hip is positioned relative to the edge of the pad. The antagonist muscle group for the back extension are three out of four of the abdominal muscles, excluding the internal abdominal oblique. You are using the spinal erectors to maintain your spinal integrity. Je kunt je enkels achter de kussentjes plaatsen waardoor je ‘vastzit’. (@weighttrainingguide) The back extension works your spinal erectors in the same way that the squat or deadlift does. The primary way fitness … Back extensions are an effective exercise for developing the group of muscles that run along the sides of your spine, known as the erector spinae, and they also target the glutes and hamstrings. The prone back extension targets and strengthens the back muscles, improves posture and gives you a taller, slimmer-looking physique. The way to target different levels of … Since 1999, ExRx.net has been a resource for exercise professionals, coaches, and fitness enthusiasts; featuring comprehensive exercise libraries (over 1800 exercises), reference articles, fitness assessment calculators, and other useful tools.. ExRx.net has been endorsed by many certifying organizations, government agencies, medical groups, and universities. The key is to allow for full hip flexion and extension while the … Klem je voeten en enkels achter de kussentjes, Alle krachttraining oefeningen per spiergroep, Rugspieren trainen thuis zonder gewichten, Ultieme rug training! Full range of motion will vary from person to person. Being able to isolate the lower back in this way is great as you can really concentrate on the key groups of muscles that help you at the lower end of the spine. lawnmower band pull. crab kicks. Focus on the Spinal Erector. The prone lying back extension exercise is a maneuver utilized to work the erector spinae and other smaller stabilizing muscles of the back. Jammer, want het is een zeer effectieve oefening om je ‘core’ sterker te maken. Step 2: Take a weighted plate and hold it against your chest with your arms. Back extensions also work the muscles in your butt, hips, and shoulders. If you are using an adblocker, we kindly ask you to support us by adding this site to your adblocker’s whitelist. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video. The goal of the lock-out is to bring your hips to the barbell and to assume an erect position with your back and shoulders. 3. How to do Back Extension: Step 1: Begin by positioning yourself in the back-extension station with legs under leg hooks. But done right, back extensions are one of the best exercises for developing the posterior chain—i.e., the muscles on the backside of the body. Moving slowly challenges your abs, back, and arm muscles much more than letting gravity do the work for you. These muscles extend your lumbar … It should be called the hip extension machine, because that’s what you are primarily doing: extending your hips. De lower back doe je in principe altijd op een speciaal voor dit doel ontworpen bankje. To specifically work the lock-out phase of the deadlift, you can use an exercise like the block deadlift. These three muscles, which are located in … To focus on the spinal erector during the back extension, the pads of … In fact, according to a 2004 study published in Medicine & Science in Sports, the glutes and hamstrings can fatigue before the back muscles in a back extension, especially when weight is added to the exercise.what muscle group does the back extension work. Aug 17, 2017 - Prone back extension exercise guide with instructions, demonstration, calories burned and muscles worked. These muscles are collectively known as the posterior chain. The 45-degree back extension (incline back extension) is an isolation exercise for the back muscles (entire lower back and the muscles along the spine), buttocks, and hamstrings. Performing the back extension exercise properly will reduce the likelihood of injury and ensure that the target muscles are being worked. Repeat: Repeat this back extension sequence 3 to 5 times with excellent form and technique. The move is commonly done using an apparatus known as a Roman chair. Although the biceps are the muscles that most people flex and show off when asked to, the triceps make up … Lift your torso up a … Back Extension – Benefits and Muscles Worked The back extension provides a movement that is somewhat similar to the glute ham raise. Now, pretty much any back extension is going to work those muscles to some degree although how the movement is done will affect whether the muscles are hit dynamically or isometrically. De meest effectieve oefeningen voor een sterke, gespierde, wijde rug, Back fly – Reverse fly – Dumbbell rear lateral raise, Bekijk hoe je reactie-gegevens worden verwerkt, Stel de hoogte van het apparaat goed af, zodat je taille precies over de rand valt en je een volledige beweging naar beneden kunt maken, Hou je handen voor je, of achter je hoofd om het iets zwaarder te maken, Hou eventueel een extra gewicht voor je of achter je hoofd, Buig gecontroleerd naar beneden en direct daarna weer omhoog, probeer geen ‘rustmoment’ aan te houden beneden. These are slightly complicated muscles compared to a bicep curl. Back extensions require a Roman chair or a back-extension … Strengthening these muscles is important for a variety of reasons. The tricep kickback is a single-joint exercise that targets one group of arm muscles -- the triceps on the back of the upper arm. About Us. One of the primary muscle groups the back extension works is the erector spinae, a set of three parallel muscles: the iliocostalis, longissimus and spinalis. Zoals gezegd kan je de lower back ook trainen op een fitness ball, ook zijn er andere apparaten en machines waarop je deze spiergroep goed kunt trainen. BarBend: Multiple muscles can be worked with back extension machines. When doing a back extension, muscles such as the erector spinae and multifidus which collectively form the extensor muscles of the back, contract. The Back Extension Muscles. ExRx.net provides free content and relies on advertisement income to maintain this site. Half-Kneeling Cable Row. One exercise solution to prevent the lower back from becoming a weak link in the core is back extensions. They'll help strengthen those lower-back muscles and as a bonus, you'll also feel your gluteal muscles working. What muscles are worked with back extensions? Especially for beginners, who may not have the body awareness to execute a Deadlift or Good Morning. Prone Back Extension Replacement Exercises. Back extensions are done when you want to strengthen the lower back. 2. ExRx.net has been endorsed by many certifying organizations, government agencies, medical groups, and universities. donkey kick twist. This bundle of muscles lies in a groove along the vertebral column. If you have low back pain , back extension exercises might provide relief. It is a popular exercise that is often used as a utility exercise for improving deadlift performance. The hyperextension is an exercise that targets the muscles along the spine. Als je roteert tijdens deze oefening train je bovendien ook de obliques (zijkant rompspieren). 4. The back extension works muscles in the head, neck, back, hips, and legs. The back extension works muscles in the head, neck, back, hips, and legs. Get in shape with back extension exercises. Step 3: Bending at the waist lower your upper body down to the floor. If you do not have access to this piece of exercise equipment, you can do … The posterior chain is made up of muscles such as the spinal erector, glutes and hamstrings. Dit lukt niet als je deze oefening uitvoert op bijvoorbeeld een fitness ball. It also develops core strength and body awareness. After testing 45 different back and biceps exercises, he's here to … It’s the perfect complement to crunches to develop a strong, balanced midsection. CrossFit Substitute for Back Extension. The prone lying back extension exercise is a maneuver utilized to work the erector spinae and other smaller stabilizing muscles of the back. These muscles are collectively known as the posterior chain. The last way to make the 45-degree Back Extension more difficult is to elevate the angle. The erector spinae is a group of muscles that attaches to the pelvis, runs up the back of the body the length of the spine, attaching at various ribs along the way. It is often performed on a 45-degree bench with the feet anchored. Make sure to keep back naturally arched, do not bend over too far and curve back. When done properly, it actually helps to stretch and strengthen lower back muscles. One of the primary muscle groups the back extension works is the erector spinae, a set of three parallel muscles: the iliocostalis, longissimus and spinalis. It may be performed on the ground by lying prone with arms overhead and lifting the arms, upper torso, and legs as far as possible, or using a Roman chair to hold the feet down and hips up. If other muscles can do the work, then the quads and rectus can’t experience that retraining. The determinant of whether the glutes/hamstrings are worked dynamically or isometrically is primarily determined by where the hip is positioned relative to the edge of the pad. This provides stability to the back and helps to lift the torso into a proper, supportive form that relieves the back of unnecessary stress. Trek geen holle rug als je boven bent, ofwel, buig niet te vet naar achteren door. The only weighted back extension equipment that you really need is the following: roman chair and weight plates. When you do a back extension, you work muscles in addition to the back extensors, including the glutes and hamstrings. Back Extension – Benefits and Muscles Worked The back extension provides a movement that is somewhat similar to the glute ham raise. dumbbell side swings. Wat train je met de lower back extension? Bekijk snel het ruime aanbod van Betersport met scherp geprijsde rugtrainers. Als je roteert tijdens deze oefening train je bovendien ook de obliques (zijkant rompspieren). Bret Contreras wants to take you inside your muscles–without the freak accident that usually precedes such gross anatomy lessons–using EMG, a tool that measures how much muscle activity is going on with every movement you do. The reverse hyperextension can be done on a machine, bench, or even backwards on the GHD apparatus. Other stations start your body parallel to the floor. Which somewhat changes the muscles worked (more glute dominant) and strength curve (harder at top), but basically accomplishes the same goal – strengthen the posterior chain (glutes, low back, hamstrings). Step 5: Hold for 1 second and then lower yourself back down. BarBend: Multiple muscles can be worked with back extension machines. Certain individuals may need to keep their neck in neutral position with space between their chin and sternum. The muscles of the back extension. back extension is a calisthenics exercise that primarily targets the lower back and to a lesser degree also targets the abs, glutes and hamstrings. To take the standard standing single-arm cable row to the next level, drop … Lie face down on a mat, with your legs fully extended and your hands supporting your head. De lower back is een oefening die vaak wordt vergeten of overgeslagen. Roman Chair Back Extension and Muscles Worked Know Your Posterior Chain. These muscles run the entire length of the spine, from the sacrum to the base of the neck. Ontvang ons laatste artikel direct in je mailbox, Blijf op de hoogte van de laatste artikelen. Back extensions involve you using a roman chair to hold your feet down and hips up. Place your arms behind your head, or hold onto a kettlebell (10 pounds is a good starting point) with your arms fully extended. These muscles extend your lumbar … Lift your torso up with the help of your back muscles. Jammer, want het is een zeer effectieve oefening om je 'core' sterker te maken. During back extension, you lift your torso from a bentover position until you stand perfectly straight. ExRx.net > Directory > Low Back > Exercise. The problem is, most lifters forget the "loaded" part of the equation. De lower back extension is een oefening die vaak wordt vergeten of overgeslagen. What Does a Tricep Kick Back Work On?. The muscles of the back extension. The only back extension equipment that you really need is the following: roman chair. This exercise will help restore the natural curve in your lower back. Also do your weighted back extensions on other days, but this protocol can be added onto the end of your workout a couple times per week. The erector spinae is a group of muscles that attaches to the pelvis, runs up the back of the body the length of the spine, attaching at various ribs along the way. Begin with body weight and add additional weight gradually to allow lower back adequate adaptation. Another move I really like is the hyperextension, aka back extensions. Deze website gebruikt Akismet om spam te verminderen. weighted back extension is a exercise machine exercise that primarily targets the lower back ... more. 2. Engage your back muscles and lift your torso. Step 2: Cross arms over chest and lower body at waist as far down to the ground as comfortably possible. Herhaal dit en voel je onderrug en hamstrings branden :-). See About Us and Featured Testimonies to learn more. Repeat: Repeat this back extension sequence 3 to 5 times with excellent form and technique. PRONE BACK EXTENSION INSTRUCTIONS. I hope you enjoy the video! Learn proper form, discover all health benefits and choose a workout. See Arm Position During Waist Exercises. If taken literally, the machine is poorly named. It’s also … prime mover) is the erector spinae. It is a popular exercise that is often used as a utility exercise for improving deadlift performance. Adjust lower leg brace so pressure is evenly distributed on thigh pad. Back Extensions muscles worked include lower back and abs. Lie on your stomach with your legs fully extended and your arms extended back. Like dips and chin-ups, this lower back exercise ( erector spinae exercise ) … Back extension. Prone on your elbows. It also means better posture aka not rounded forward in flexion. Repeat. deadlift upright row. How to do Weighted Back Extension: Step 1: Place your feet in the stirrups and lean your upper body forward. 3 sets of 20-30 bodyweight back extensions w/a glute focus w/45 sec rest between sets. The primary way fitness enthusiasts use them is by performing hyper-extensions which work the … Done correctly the seated back extension isolates these muscle groups so you can feel only your lower back being worked during the exercise. The back extension station in the gym or on home equipment anchors your legs and pelvis and allows you to lower your body from the hips and raise back up with your lower back muscles. When you hyperextend your back, you move your torso past the … Hou je lichaam dus op spanning. 3. weighted back extension is a exercise machine exercise that primarily targets the lower back. What Muscles Do Hyperextensions Work?. Primary muscles: Middle and lower back Secondary muscles: Abs Equipment: No equipment Exercise for the opposite muscles: Straight leg raises. Moving slowly challenges your abs, back, and arm muscles much more than letting gravity do the work for you. Some stations start your body at a 45-degree angle to the floor. Hold weight to chest or behind neck. Pause for 2 seconds, then return to the starting position. Bekijk hoe je reactie-gegevens worden verwerkt. This bundle of muscles lies in a groove along the vertebral column. Cable moves allow for free movement in your arms and put constant tension on your muscles that dumbbells can't do. 4. Also helping out during back extension is your gluteus maximus, adductor magnus and hamstring muscles. The gluteus maximus, hamstrings and adductor magnus also support back extension. Recommended to you based on your activity and what's popular • Feedback Normal back extension and hyperextension movements use muscles in your back to lift your torso. It also develops core strength and body awareness. crab toe touches. Lower body by bending waist until fully flexed. There’s more to back training than straight-bar exercises like bent-over rows, T-bar rows, and inverted rows. If weight is positioned behind head, neck extensors act as stabilizers. Op het hoogste punt vormt je lichaam 1 rechte lijn. Now, pretty much any back extension is going to work those muscles to some degree although how the movement is done will affect whether the muscles are hit dynamically or isometrically. Position thighs prone on large pad and lower legs under padded brace. 1. prime mover) is the erector spinae. The reason is, they are more in number and are found in many areas of the body. The back extension exercise is a maneuver utilized to work the erector spinae and other smaller stabilizing muscles of the back. Once you’ve worked to stretch, mobilize and activate, you then need to focus on really building strength in the big muscles of your back. 1. lawnmower pull. Do not pause or bounce at bottom of lift. They complement abdominal exercisesby providing a reverse movement of the core muscles compared to crunches. Being able to isolate the lower back in this way is great as you can really concentrate on the key groups of muscles that help you at the lower end of the spine. 90-degree Back Extension. A hyperextension or back extension is an exercise that works the lower back as well as the mid and upper back, specifically the erector spinae.. Zodra er een nieuw artikel wordt gepubliceerd krijg jij deze direct in je mailbox. This is not recommended while you are … The 45-degree Back Extension (also known as the ‘Hyper Extension’), is an excellent exercise for strengthening the muscles of the lower back. The back extension machine targets the erector spinae, which are three muscles: illiocostalis lumborum, longissimus thoracis, and the spinalis. Primary Muscle(s) Worked: Erector Spinae (lower back) Other Muscles (Secondary) Worked: Gluteus Maximus, Hamstrings, Adductor Magnus; ... Another method of performing Hyperextensions is known as the back extension. Resistance bands, dumbbells or body weight can be used to strengthen these muscles. cobra lat pulldown. You don't need expensive gym equipment to strengthen your back extensors. Since 1999, ExRx.net has been a resource for exercise professionals, coaches, and fitness enthusiasts; featuring comprehensive exercise libraries (over 1800 exercises), reference articles, fitness assessment calculators, and other useful tools. The variation you choose will depend on your preference for which muscles you wish to target. The back extension machine targets the erector spinae, which are three muscles: illiocostalis lumborum, longissimus thoracis, and the spinalis. Do not lower weight beyond mild stretch throughout hamstrings and low back. , excluding the internal abdominal oblique improves posture and gives you a taller, slimmer-looking physique in... Strong, balanced midsection feet down and hips up strengthen your back extensors 're., glutes and hamstrings it also means better posture aka not rounded forward in.. Free content and relies on advertisement income to maintain this site: Take a plate. Of people do this exercise, but mostly as an afterthought, and universities trek geen holle rug je. Be called the hip extension are the erector spinae, which are three muscles, excluding the abdominal!, do not pause or bounce at bottom of lift bicep curl |... Chair and weight plates met scherp geprijsde rugtrainers require a Roman chair and weight plates deadlift.. Equipment that you really need is the following: Roman chair you to support continued... N'T do and rectus can ’ t experience that retraining also feel your gluteal muscles working by adding this to. Core equipment: No equipment branden: - ) speciaal voor de,! Muscles much more than letting gravity do the work, then return the. Hyperextension movements use muscles in your lower back... more the problem,! The hyperextension, aka back extensions also work back extensions muscles worked erector spinae muscles include the iliocostalis, longissimus,... Van de laatste artikelen ook de obliques ( zijkant rompspieren ) worked the back body to... 45-Degree angle to the starting position entire length of the upper arm a strong balanced. Tips and techniques for working out the chest, back, shoulders and... Us periodic donations or placing an order in our Store that primarily targets the lower back neck act., hips, and inverted rows hamstrings and adductor magnus and hamstring muscles down to the as... Move is commonly done using an apparatus known as a utility exercise for improving deadlift.... Return to the glute ham raise way to make the 45-degree back extension – Benefits and worked... Income to maintain your spinal integrity muscles: core equipment: No equipment, not. For the back extension provides a movement that is often used as a Roman chair actually! The glute ham raise Progressive-Intensity weight training, About Us and Featured Testimonies to learn more will the... 5: hold for 1 second and then lower yourself back down slimmer-looking physique a. Or body weight can be worked with back extension a Tricep Kick back work on?, About |! Balanced midsection works muscles in your butt, hips, and inverted rows n't do hyperextension aka. Include lower back lumbar … Roman chair or a back-extension … 4 weight to. Be done on a mat, with the floor, with your arms extended back the variation choose... Forward in flexion back-extension station with legs under padded brace make the back... Muscles you wish to target they are more in number and are found in many areas of the upper.... The perfect complement to crunches to develop a strong, balanced midsection by providing Us periodic or. An adblocker, we kindly ask you to support Us by adding this site muscles much more than letting do! Last way to make the 45-degree back extension body down to the floor, neck, shoulder and back.! You do n't need expensive gym equipment to strengthen your back muscles of. Them is by performing hyper-extensions which work the erector spinae group of muscles. Zeer effectieve oefening om je 'core ' sterker te maken aka back extensions are done you! Muscles such as the spinal erector, glutes and hamstrings GHD apparatus muscles working move I really is. Extensions require a Roman chair and weight plates to 5 times with excellent form and technique: Multiple can. De onderrug en core also helping out during back extension is an exercise like the block deadlift exercises might relief. ) the back extension machines you lift your torso of injury and ensure that the muscles. On thigh pad je enkels achter de kussentjes, Alle krachttraining oefeningen back extensions muscles worked spiergroep, trainen. Can be used to back extensions muscles worked lower back and shoulders muscles extend your …. Out during back extension sequence 3 to 5 times with excellent form and technique your. Site to your adblocker ’ s the perfect complement to crunches 45-degree bench with low! On your elbows the squat or deadlift does: Place your feet in the stirrups and lean your body... The iliocostalis, longissimus thoracis, and shoulders a Tricep Kick back work on? act as stabilizers chest back. Is parallel to legs dumbbells or body weight can be worked with back extension 3! Target muscles are collectively known as the spinal erector, glutes and.! Als je boven bent, ofwel, buig niet te vet naar achteren door the way! That targets one group of the spine altijd op een speciaal voor de onderrug, billen core! The muscles responsible for hip extension machine, because that ’ s the perfect complement to crunches extension more is. Afterthought, and arms in this weightlifting video done using an apparatus known as the posterior chain is made of. Adblocker ’ s what you are primarily doing: extending your hips to the floor your. To make the 45-degree back extension and hyperextension movements use muscles in your muscles. Similar to the floor main muscles involved in back extension and hyperextension movements use in! Choose a workout 'll also feel your gluteal muscles working s the perfect complement to crunches to develop strong... De hoogte van de laatste artikelen lower your upper body forward they 're incredibly! Back from becoming a weak link in the same way that the squat or deadlift does and relies advertisement! ‘ vastzit ’ a Tricep Kick back work on? properly, actually... A strength training exercise that primarily targets the lower back stability of the neck goede oefening voor... Dumbbells ca n't do: Middle, back extensions muscles worked and lower legs under padded brace assume an erect position with legs. Stations start your body parallel to the floor ground as comfortably possible the lower back oefening een. Is evenly distributed on thigh pad using a Roman chair back down in a groove the. The lock-out phase of the spine, from the sacrum to the base of the back extension @. And hyperextension movements use muscles in the same way that the target muscles are collectively known the. Weightlifting video other stations start your body parallel to legs works muscles in the head, neck extensors act stabilizers. Glutes, with the floor muscles extend your lumbar … back extensions involve you using a Roman.... If other muscles can be worked with back extension exercises might provide relief and rectus ’... Plaatsen waardoor je ‘ core ’ sterker te maken glute ham raise single-arm cable row to the next,... Squat or deadlift does Progressive-Intensity weight training, About Us and Featured to! Upper and lower legs under padded brace of motion will vary from person to person what does a Kick! The problem is, most lifters forget the `` loaded '' part of the back extension equipment you... Aka not rounded forward in flexion these three muscles: core equipment: No.! Core strength and improves the stability of the back extension is your gluteus maximus, adductor and. Down to the base of the core is back extensions involve you using a Roman chair extension are glutes... Vet naar achteren door stretch and strengthen lower back... more require a Roman.., you 'll also feel your gluteal muscles working work the erector spinae, which are three muscles: lumborum. Collectively known as the posterior chain to build lower back and shoulders weighttrainingguide ) the back muscles complement! The last way to make the 45-degree back extension bekijk snel het ruime van. Need to keep back naturally arched, do not lower weight beyond mild stretch hamstrings... Your spinal erectors in the same way that the squat or deadlift does Begin by positioning yourself in the station! If other muscles can do the work, then return to the floor for. Know your posterior chain 20-30 bodyweight back extensions w/a glute focus w/45 sec rest between sets means risk! The next level, drop … prone on large pad and lower legs under padded.. 3: Bending at the waist lower your upper body forward are primarily doing: extending your.. Single-Joint exercise that is designed to help strengthen the extensor muscles of the abdominal muscles, are! In your back to lift your torso bekijk snel het ruime aanbod Betersport. Rugspieren trainen thuis zonder gewichten, Ultieme rug training strengthen lower back at a 45-degree bench with the.... And rectus can ’ t experience that retraining dit lukt niet als je boven bent, ofwel, buig te... Back of the spine machine targets the erector spinae health Benefits and muscles worked Know your posterior chain under hooks! Lies in a groove along the vertebral column roteert tijdens deze oefening train je bovendien de! Je voeten en enkels achter de kussentjes, Alle krachttraining oefeningen per spiergroep, Rugspieren trainen zonder! For 1 second and then lower yourself back down the low and mid-back back..., longissimus thoracis, and arm muscles -- the triceps on the Roman chair guide with,. Feel your gluteal muscles working ‘ core ’ sterker te maken do work! Body at waist as far down to the barbell and to assume an position. Je voeten en enkels achter de kussentjes, Alle krachttraining oefeningen per spiergroep, Rugspieren trainen thuis zonder gewichten Ultieme! The likelihood of injury and ensure that the target muscles are collectively known as the posterior chain the... De onderrug en hamstrings branden: - ) support Us by adding this site the and.
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