exercise.id: 0488 Equipo: body weight

hyperextension (on bench)

exercise.body_part: back exercise.target: spine Grupo: glutes

exercise.synergist:

glutes hamstrings

exercise.instructions.title exercise.instructions.subtitle

Korean

하이퍼익스텐션 벤치를 조정하여 엉덩이가 패드에 편하게 걸쳐지고 발이 고정되도록 합니다. 양팔을 가슴에 교차시키거나 손을 머리 뒤에 둡니다. 등을 곧게 유지하면서 상체를 천천히 지면 방향으로 내립니다. 아래에서 잠시 멈춘 후 상체를 들어 올려 다리와 일직선이 되도록 합니다. 원하는 횟수만큼 반복합니다.

🇬🇧 English (Fallback)

Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured. Cross your arms over your chest or place your hands behind your head. Slowly lower your upper body towards the ground while keeping your back straight. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 hyperextension (on bench) exercise.cta.desc2

exercise.cta.button