hamstring sometimes very difficult to pump.Hamstrings consists of three groups of muscles: semitendinosus, semimembranosus and biceps.They are responsible for flexing the knee, shin and slowing traffic diversion legs back.
hamstrings play a major role in the exercises in the squat (with a barbell, with dumbbells, on the trainers), attacks the legs and presses.Uniform development of these three muscles is important when loading the entire lower body.
to the maximum benefit to increase the hamstrings, in addition to exercise at the gym can perform torso forward with the load, various leg curls, engage in sports walking or sprinting.
hamstrings.Exercises
- Technique for pumping biceps leg is bending the knees while lying on a bench simulator.This calf (Achilles tendon) rests on the roller.Feet slowly rises with the load roller to the maximum limit, then slowly lowered.During flexion is necessary to breathe, in extension - exhale.The simulator is not heavily overloaded, or you may cause microtrauma leg biceps.
- Bending of feet sitting on a special simulator.Technique exercises for the hamstrings is the same as lying.Only the legs lowered roller load.In this exercise, you can change the distance between the feet, then under load will involve different parts of the biceps.
- Bending legs standing.The peculiarity of this exercise - one-sided muscle training occurs more with each repetition.When changing legs a break between sets should be avoided.
- This exercise is performed without weighting load.Reaching optimal technology, you can use dumbbells in the lowered hands.It is necessary to do sit-ups, but with a deviation of the trunk back.Starting position - standing, legs spread shoulder width apart.Rising on his toes, do the sitting, leaning back in the best possible angle.When this hip and housing must be in the same plane.For beginners are allowed to adhere to the wall or the back of a chair as long as it finds its equilibrium level.
exercises muscles of the buttocks
Carrying the load on leg muscles biceps, buttocks muscles are utilized in parallel.Consider some of the exercises on this muscle group.
- Standing directly in the hands descended along the body to keep the dumbbells.With a straight back to perform lunges forward for a maximum distance so that the thigh is parallel to the plane of the floor.Back to the original rack.It does the same with the other leg.
- Squats.The bar is located on the shoulders of the head.Enough - slightly wider than the distance between the shoulders.Legs apart by 50-65 cm, socks - apart.Is slow squats with your back straight up until the thighs are parallel to the plane of the floor.The following do not need to squat.Also, you must slowly get up.The top position is additionally necessary to strain the buttocks.
- Lifting body using the hamstrings and gluteal muscles.Kneeling on a soft pillow under the heel fixed platen.The housing is lowered slowly until until it becomes parallel to the floor.This is only bent knees.Return to the starting position.This exercise is very complex and is only suitable trained athletes.
