The hamstring muscles are a part that we often ignore when doing muscle training. Generally speaking, after we finish training the quadriceps, we will exercise the hamstring muscles. However, in the bodybuilding competitionthe hamstring muscles It is also a must-win part. Poor training will affect the balance of the lower limb muscles, which is a hidden danger.
The significance of hamstring exercise:
1. It can enhance the overall energy consumption and fat loss effect
2. During training Along with the hamstrings, the gluteus maximus can also be exercised.
3. Avoid training the quadriceps. The front of the thigh will not be easily developed and will look more coordinated.
Recommended actions
Sitting leg curls
This is a warm-up action. Incremental training can make the muscles nervous The connection is tighter.
Leg raise
This group of training is to try to congest the target muscle group. During this process, be careful not to remove the resistance band. The feet should be placed high enough to allow the hamstrings to work.
Sumo Deadlift
When doing this action, the person's center of gravity will lean forward, which can also work on the quadriceps. For exercise effects, the stance should be wider than the shoulders, and the steps should be abducted. It is a compound movement and only needs 2-3 groups of exercises each time.
Rowing Dumbbell
The rowing machine is used in conjunction with the exercise, and the lower back touches the ground throughout the process. Pay attention It is recommended to do 4 sets of 15 times for concentric contraction of the top and hamstring muscles.
Goat push-up
This action is to make the body posture. In the goat's straight position, bend the torso down as much as possible, place the feet under the focus, and pay attention to the contraction of the feet through the foot pads rather than the lower back.
To strengthen the legs. After mastering these methods, you still need to keep exercising. Leg training is the harder part of fitness, but as long as you persist, the subsequent exercises will be helpful, and you will have a sense of accomplishment after each exercise.
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