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PHP Glute Ham Developer GHD Back Extensions
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Using the GHD or Glute / Hamstring Developer, adjust the foot plate so that when your legs are straight and your feet are in the rollers, your hips are directly on top of the hip pad. This will allow your torso to completely fold down towards the ground. With either your hands by your side or with your fingertips behind your ears, lower your torso until your spine is perpendicular to the floor and fully lengthened. Extend your back upwards until you are slightly above parallel where your upper back is slightly higher than your legs. Squeeze your back, glutes, and hamstrings. Avoid rounding the upper back and try to avoid jerking at the bottom or top of the exercises.
Trainer Tip: In many exercises, the body follows the eyes. This means that if you look higher up at the top, you may be able to increase your range of motion getting a better contraction in the back side of your body. Feel free to look forward as well as looking up is not necessary to perform this exercise properly. Also, having your arms by your side will be slightly easier than having your hands behind your head, as it changes the center of mass to be closer to your feet.
Trainer Tip: In many exercises, the body follows the eyes. This means that if you look higher up at the top, you may be able to increase your range of motion getting a better contraction in the back side of your body. Feel free to look forward as well as looking up is not necessary to perform this exercise properly. Also, having your arms by your side will be slightly easier than having your hands behind your head, as it changes the center of mass to be closer to your feet.