A number of areas of the physique are rather less seen to the proprietor than different individuals, however that doesn’t imply the hard-to-see areas are usually not essential. The rear thigh and buttocks present a case on this level. While these areas are largely out of your imaginative and prescient line (except you line up in entrance of a mirror) these decrease physique components are very seen to everybody else. Unfortunately, the gluteal and hamstring muscle groups can get a bit gentle and underdeveloped simply because they aren't entrance line and visual, and due to this fact it's simple to neglect about any direct train for these areas. It seems that along with creating the apparent contours in your decrease physique, these muscle groups are additionally mechanically essential for “small” issues like strolling and climbing steps.1 For that purpose, it's simple to assume that your cardio workouts ought to deal with these areas, however normally that's not sufficient. If your mirror tells you that your decrease physique and significantly the gluteal and hamstring areas have been lagging a bit, the reverse hyperextension train on a bench will present a wonderful device to appropriate this deficiency and make it one among your strengths.
Muscle Structure and Function
The gluteus maximus is the biggest of all of the hip muscle groups and a serious thigh extensor.2 It attaches to the hip bones, the sacrum, the lumbar space of the decrease again, and the posterior a part of the femur. It has one other attachment on the iliotibial band of the fascia latae, which prevents the thigh from bowing out when the muscle groups of the thigh contract. When the torso is fastened and the hip joint is free to maneuver, this muscle extends the femur bone of the thigh, which is the operate of the reverse hyperextension.3
Reverse hyperextensions activate hamstring muscle groups on the posterior thigh.3 Although you may not assume that the hamstrings have a lot to do with the buttocks apart from being neighbors, they supply a part of the form that accentuates a agency buttock. In addition they supply the sweeping form to your posterior thigh. The hamstring muscle groups include the lengthy head of the biceps femoris, semimembranosus and semitendinosus muscle groups.2 The lengthy head of the biceps femoris begins on the ischial tuberosity, which is the bony a part of your hip that you simply sit on if you find yourself in a chair. The fibers of the brief head of the biceps femoris begin on the decrease one-third of the femur bone simply above the knee. Both heads of the muscle fuse right into a thick tendon, which crosses the lateral aspect of the knee joint to connect to the fibula bone (and a few ligaments) on the knee.2 The muscle fibers of the semitendinosus muscle attaches to the ischial tuberosity and inserts right into a cord-like tendon that connects to the medial aspect of the superior a part of the tibia (the massive medial bone of the leg). The semimembranosus muscle additionally begins on the ischial tuberosity and it attaches to the posterior a part of the medial condyle of the tibia slightly below the knee joint.2 All of the hamstring muscle groups flex the knee. However, additionally they assist to increase the thigh on the hip joint4 and that is the first motion concerned within the reverse hyperextension.3
The reverse hyperextension additionally prompts a bunch of three postural backbone muscle groups, which collectively are referred to as the erector spinae.5 The iliocostalis muscle is essentially the most lateral of the erector spinae group. It begins from the iliac crest of the hip bone, and inserts into the ribs.2 The intermediate muscle of the erector spinae group is the longissimus muscle, which runs nearly the whole size of the again. The spinalis muscle runs up the middle of the again from the lumbar and decrease thoracic spinous processes of the vertebrae to the spinous strategy of the thoracic and neck (cervical) areas. Collectively, the erector spinae group are sturdy extenders of the vertebral column.2
Reverse Hyperextension on a Bench
1. Place your toes behind the pads of the reverse hyperextension machine. Some benches have a two-pad system, and you'll as an alternative place your toes between the pads in these machines. If you should not have a machine, you need to use a excessive Roman chair.
2. Lie on the highest pad, in order that your pelvis is on the bench however your hips and thighs grasp off the again. Grip the handles (or the aspect of the bench) to maintain your torso from shifting on the bench.
3. Keep the knees straight and flex the hip joints in order that the thighs and legs are pulled in the direction of the chest.
4. Reverse the motion by extending the thighs in a gradual and managed vogue, whereas lifting the legs backward and upward. Although it's referred to as “hyperextension,” it's truly greatest if you don't overextend the hip on this motion, as this might trigger extreme torque by the decrease again backbone and compress the intervetebral disks. This might enhance the chance for harm within the decrease again. Stopping with the thighs parallel to the ground will present muscle activation and never enhance the chance of incurring decrease again harm.6
5. Repeat the sequence for 10-15 repetitions in a gradual and managed vogue in each instructions.
Reverse hyperextension might enhance hip flexor and hamstring flexibility a little bit. However, the best advantage of this train is that it's going to enormously enhance, form, strengthen and agency your gluteal and hamstring muscle groups. In reality, you might discover that your decrease physique workouts all will appear a bit simpler in a number of weeks, and that can have so much to do with the oblique enhancements that you simply receive by doing reverse hypertensions. After a number of months, you'll not want to fret about these muscle groups which might be out of sight, as a result of you may be getting loads of compliments from those that have line of view of your new decrease physique.
1. Tikkanen O, Haakana P, Pesola AJ et al: Muscle Activity and Inactivity Periods throughout Normal Daily Life. PLoS One 2013;8:e52228.
2. Moore, Okay.L. and A.F. Dalley. Clinically oriented Anatomy, Fourth Edition. Lippinot, Williams & Wilkins, 1999; pp. 467-474; 554-560; 563-571.
3. Kang SY, Jeon HS, Kwon O et al: Activation of the gluteus maximus and hamstring muscle groups throughout susceptible hip extension with knee flexion in three hip abduction positions. Man Ther 2013.
4. Ono T, Higashihara A, Fukubayashi T: Hamstring features throughout hip-extension train assessed with electromyography and magnetic resonance imaging. Res Sports Med 2011;19:42-52.
5. Ekstrom RA, Osborn RW, Hauer PL: Surface electromyographic evaluation of the low again muscle groups throughout rehabilitation workouts. J Orthop Sports Phys Ther 2008;38:736-745.
6. Arab AM, Ghamkhar L, Emami M et al: Altered muscular activation throughout susceptible hip extension in ladies with and with out low again ache. Chiropr Man Therap 2011;19:18.The put up Tight Butt Blast first appeared on FitnessRX for Women.