Hyperextenze
Nauč se Hyperextenze se správnou formou a technikou. Tento cvik s vybavením vlastní váha primárně zapojuje Páteř, sekundárně pak Hýžďové Svaly, Hamstringy.
Jak provést cvik Hyperextenze
Postupuj podle těchto kroků, abys Hyperextenze zacvičil se správnou technikou:
- 1Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
- 2Cross your arms over your chest or place your hands za hlavou.
- 3Lower your upper body směrem k zemi while udržujte rovná záda.
- 4V dolní poloze na chvíli vydržte, then raise your upper body back up until it is in line with your legs.
- 5Opakujte požadovaný počet opakování.
Svaly zapojené při cviku Hyperextenze
Primární
Sekundární
Podrobnosti o cviku
- Vybavení
- vlastní váha
- Část těla
- záda
- Kategorie
- Hlavní
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Hyperextenze?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Back Day
Bro Split
Abs/Core Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Související cviky
Nejčastější dotazy
Jaké svaly cvik Hyperextenze zapojuje?
Cvik Hyperextenze primárně zapojuje Páteř. Sekundárně zapojené svaly jsou Hýžďové Svaly, Hamstringy. Díky tomu je to účinný cvik na rozvoj záda.
Potřebuji na cvik Hyperextenze vybavení?
Ne. Hyperextenze je cvik s vlastní vahou, který nevyžaduje žádné vybavení. Můžeš ho zacvičit kdekoli, kde máš dost místa.
Jak zacvičit Hyperextenze se správnou technikou?
Začni tím, že Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured. Cross your arms over your chest or place your hands za hlavou. Lower your upper body směrem k zemi while udržujte rovná záda. Soustřeď se na kontrolovaný pohyb v celém rozsahu. Kompletní pokyny ke správné technice najdeš výše v návodu krok za krokem.
How often should I do the Hyperextenze?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the Hyperextenze?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Hyperextenze best for?
The Hyperextenze fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.
Sleduj cvik Hyperextenze v Coře
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