Rear leg training: three recommended movements!
The muscles on the back of the legs are very important. They are one of the important engines of our human body. Whether we are running, jumping or squatting, we need its powerful contribution, but we often It’s easy to ignore them
Long-term leg training focuses only on the quadriceps muscles on the front of the thighs, and does too many squats and lunges, which can easily lead to the loss of our leg muscles. Unbalanced development, the quadriceps on the back of the leg and the front of the leg are "antagonistic muscle groups". If your back of the leg is too weak for a long time and the muscle strength is unbalanced, it will inevitably bring the risk of injury!
Want to make your hamstrings stronger?
First of all, you have to pay attention to balancing your leg training, and focus more on menus that can train the body’s posterior chain, hip-dominated movements and those involving The action of bending the knees cannot be ignored!
Today I will introduce to you 3 great movements to help train the hamstring muscles!
Action 1: Romanian deadlift!
The hip-dominated Romanian deadlift is the first choice for training the posterior chain of the body. Because the bottom position only bends the knees to about 20 degrees, your hamstrings and buttocks will be very good. train!
The following are some training tips:
1. Stand up straight with your feet shoulder-width apart, and hold the barbell with both hands slightly wider than your hips. That's it
2. Slightly retract the shoulder blades, lift the chest, push down the ribs, and tighten the abdomen
3. Bend the hips and lean over to lower the barbell, and always keep the barbell close to the center of gravity of the body. When the barbell is lowered, you will feel a pulling sensation on the back of your legs. When the barbell drops to the middle of your calf, stay for one second., and then activate the gluteal muscles and hamstrings to stretch the hips and stand up straight!
4. Pay attention to bending your knees slightly but keeping your calves perpendicular to the ground
5. Keep your core and spine stable during the body's resistance. Neutral (tighten the waist and abdomen, and retract the shoulder blades slightly), do not allow the lumbar spine to rotate or the shoulders to extend forward. Keep your chest up and shoulders tight.
Action 2: Bridge pose
The bridge pose is another excellent way to train the posterior chain of the body. Compared with it, it is simpler and easier to operate. You can also train anytime and anywhere!
It is recommended that you use a stool for weight-bearing training, which will give you a wider range of motion!
The following introduces some key points in performing the bridge pose
1. The position of the barbell
The position of the bar is The "crease (anterior superior iliac spine)" area on the front of the hip joint. When you flex your hips, there will be a crease in your pants where the bar is placed. You can use a yoga mat, thick mat, balance pad, or squat pad to protect your hip joints.
2. Trunk stability
Tighten the core and press down the ribs during the whole process to maintain a natural neutrality. Avoid lumbar hyperextension movements
3. Power generation techniques
Focus on the upward movement of the "hip joint" and do not lumbar spine to produce movement. And clamp your buttocks at the top of the movement and tighten the back of your thighs!
Action 3: Prone leg curl
This is The most simple and classic movement in the gym, with a fixed trajectory and requiring almost no skills, it trains the hamstring muscles through knee flexion movements!
But please pay attention to a few points:
1. Always keep your hips close to the stool and do not get up!
2. Try to lower down as slowly as possible, control muscle tension, and perform eccentric contraction!