how to use TRAINING STATION 100 PARALLEL BARS
TS100 Hyperextension bench exercise: feet lunges with raised back (1 bar)
This exercise shapes and builds up thighs and buttocks.
Mainly the gluteus maximus, the quadriceps (straight muscle, biceps femoris, vastus lateralis and vastus medialis),
back of thighs, calf soleus muscles, abdominals, adductor muscles, back (spinal, lumbar).
4 times 15 seconds.
Breathe in when lowering and breathe out when returning to the start position.
SAFETY RECOMMENDATIONS AND TECHNIQUE
Slow and controlled execution.
Start position: upright, place the back leg on 1 bar so that you end up with the front knee being at a 90° angle. The back knee must not touch the ground and must not go beyond the line of the heel.
Execution: rest on your front heel and push to go back to the start position. When completing the movement, face forward and keep the back straight. Breathe out when pushing with your leg. Alternate thighs.
LEVELS OF DIFFICULTY
Vary the range of movements and intensity of repetitions. Use a weight vest.