Exercises for hamstrings - how to strengthen the rear thigh muscles?
Hamstrings are a muscle part that is often forgotten. We usually emphasize quadriceps and calf training, but the back thigh muscles seem less important to us. However, it should be remembered that neglecting any muscles has aesthetic and health consequences that you can avoid by rigorous training.
What are hamstrings?
The rear thigh muscles cross the hip and knee joint, and are composed of three separate muscles - biceps femoris, semimembranosus and semitendinosus.
1. Biceps femoris - is a muscle in the inner thigh that begins in the thigh area and ends at the knee. Allows flexion and rotation of the knee joint and extension in the hip joint.
2. Semimembranosus - is the largest muscle between hamstrings, starting at the hip bone and ending at the back of the whistle. It allows flexing the knee, rotating the whistle and also extending the thigh muscle.
3. Semitendinosus - is the longest hamstring muscle, located between the semimembranosus and the biceps femoris. It connects to the pelvic bone and ends at the whistle. It is responsible for whistle rotation, knee flexion and thigh extension.
Best hamstring exercises
Hand on the heart, do you also practice hamstrings during leg training? The reason you should not forget them is not just the symmetry and appearance of your body. Weak hamstrings are one of the most common causes of injuries to athletes that occur in both men and women. In this article we will introduce you to 10 exercises that will give you strong and aesthetic hamstrings.
1. Romanian deadlift
Romanian deadlift is one of the most effective exercises for strengthening the rear thigh muscles. It is different from the classic deadlift, because the Romanian version almost does not bend at all. How to do it? Grasp the dumbbell approximately in the width of your shoulders with your hands pointing down naturally. Bend your knees slightly and bend as if to lay a dumbbell on the floor. Keep your back straight and be careful not to bend your knees too much, otherwise you are not exercising properly. As you move down, feel the pressure above your knees and thus in the hamstrings. Then return to the starting position by pulling the sitting muscles.
2. Sumo deadlift
Sumo deadlift is another variant of deadlift that is designed to strengthen the rear thigh muscles. Approach the barbell so that it crosses the middle of the feet. Keep your legs wide, close to the wheels during this exercise. Bend your waist and grasp the dumbbell with both hands in the middle. Bend in the waist, point your gaze in front of you and hold your chest upright. Lift the barbell by attaching the hips and knees and hold with the hips facing the barbell, pushing the blades together. Then return to the starting position.
3. Leg press
Sit in a leg press machine, place your feet on the platform, and hold your feet approximately the width of your shoulders. Release the safety lever and use the thigh muscles to push the weight until your legs are extended. However, never over knee during this exercise to avoid injury. When inhaling, slowly return to the starting position so that your knees and thighs are at a 90 degree angle.
4. Stumbling seat
Set the desired weight and sit in the machine. Place your feet on the cylinder so that they touch it a few centimeters below the calf. For exhalation, push the cylinder down, under the thighs, and hold for 1 second in the final position. Then inhale and return to the starting position.
5. Stumbling
Choose a suitable weight, lie down on your stomach and grasp the handles with your hands. Place your feet under the cylinder so that they touch the cylinder a few centimeters below the calf. During the exhalation lift the cylinder and hold it in the final position for 1 second. Exhale and slowly return to the starting position. Make sure that you do not move your thighs when you lift the roller, and that you stay stable on the mat all the time.
6. Good morning exercise
The main advantage of this exercise is that you do not need machines, only two-handed dumbbell. You start with a dumbbell on your shoulders, your back is reinforced all the time. Bend the knees slightly, push your butt forward and lean forward to 90 degrees. Then, inhale, return to the starting position. In addition to hamstrings in this exercise, you also strengthen the sitting muscles and weightlifters.
7. Hyperextension
Hyperextension is a great exercise for hamstrings, but also the lower back and sitting muscles. Stand in the hyperextension machine with your feet firmly anchored. Cross your arms over your breasts or behind your head. Bend your waist and bend your torso downward as you exhale. Then, inhale, return to your starting position. Keep your head in line with the rest of the body throughout the movement and feel the pressure in the rear thigh muscles.
8. Putting on the hyperextension bench (Glute-ham Raise)
This exercise will remind you remarkably of hyperextension. You can do it on a special GHR bench, or your sparring partner can help. If you have a suitable bench in your gym, place your feet firmly between the rollers, put your thighs on the mat and get started. During the entire exercise, keep your lower back tight and exhale with a breath. Then lift to an upright position so that your knee is at a 90-degree angle.
If you do not have the option to use the machine for this exercise, knock on your knees and ask a friend to hold you behind your ankles. Like the machine, make an exhalation move down and then inhale up with hamstrings and sitting muscles.
9. Hip Thrust
This exercise is easy to equip, you just need a two-handed dumbbell. Lie on the ground and bend your legs in your knees. Place the dumbbell on the hips and lift the buttocks using the sitting muscles. Hold on for a while and go back to the mat. With hip thrust, you will probably feel more pressure on the sciatic muscles than hamstrings, but both muscles will engage as well.
10. Pulley loading
Attach the adapter to the ankle and lower pulley. Stand one step away from the machine that you can hold with your hands. Stagger the leg with the weight back so that your knees are slightly bent at all times. After the series, repeat the exercise with the other leg.
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