Back Extension (Hyperextension)

Back Extension (Hyperextension) कैसे करें

1. 1

   To perform Back Extension (Hyperextension), set up the machine and clear enough space to move freely.

2. 2

   Take the starting position with a long neutral spine, joints stacked, and your core lightly braced. You should feel the Lower back doing the work through the full range of motion.

3. 3

   Hinge at the hips with a flat back, lower along your legs, then squeeze your glutes to stand tall.

4. 4

   Exhale on the effort, inhale as you return to the start, and never hold your breath.

5. 5

   Avoid rushing the movement; stop if you feel sharp pain or lose control.