how to use TRAINING STATION 100 PARALLEL BARS
TS100 Hyperextension bench exercise: pelvic lift, feet raised (1 bar)
This exercise aims to strengthen buttocks.
Mainly the gluteus maximus but also hamstring muscles (behind thighs).
4 times 20 seconds.
Breathe out when pushing the pelvis upwards and breathe in when returning to the start position.
SAFETY RECOMMENDATIONS AND TECHNIQUE
Slow and controlled execution
Start position: stretched out on back, arms next to body, place heels on top of the TS 100 bar.
Execution: lift buttocks until the torso and thighs align. Hold this position for a few seconds strongly contracting your buttocks, then lower the pelvis until you skim the floor and restart the exercise. Breathe out when contracting the buttocks.
LEVELS OF DIFFICULTY
Option 1: Vary the range of movements not lowering as much in order to intensify the feeling in the gluteus maximus.
Option 2: complete the exercise on one leg.