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12 best hamstring exercises for use in training for stronger legs



There is leg training. And then there is thigh training. And your thigh muscles are often forgotten.

It happens to the best of us. You can easily go to the gym and squash a leg workout with squats and lunges to finish the session with the burning thighs. That does not necessarily mean that you have smoked your thigh muscles, the muscle strips on the back of your thighs.

They are easy to forget, just as you can easily forget the importance of back training. You see your so-called "mirror muscles" like your quads, abdominals and chest when you see your reflection. It just is not the same for back muscles, hamstrings, and glutes.

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Eric Rosati

But your thigh muscles are a key muscle that you want to train from the largest muscle groups in the body and can determine a large amount of how successful you are with all of them Your lower body exercises and with metabolic flexibility are (translation: training your thigh muscles will improve you on your classic squat exercises put you in position to also burn more calories.) If you have a little more hamstring meat, you can also run faster, and Their legs are completed in shorts or swimming trunks. [19659002] That's why it's so important to perform a small targeted thigh workout.

Your Quick Anatomy Lesson

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Your thigh muscles are actually made up of three main muscles: the semimembranosus, the semitendinosus and the biceps femoris, and the biceps femoris have two separate heads. a long head and a short head.

Both the crescent and the long head of the biceps femoris have their origin in the ischial tuberosity in the pelvis – and this is important – that is, they are involved in hip extension.What is the hip extension "This happens when you are standing straight and your thigh and torso are straightening out. (The short head of the biceps femoris comes from the shaft of the femur or femur.)

This means that the hip extension moves like glowing bridges and even the last step, while you stand the pelvis completely straight and push forwards a squat recruits a lot of thigh muscle (although these B not recruiting the short head of the biceps femoris). Avoid such movements when exercising the thigh muscles.

Meanwhile, all of your thigh muscles are active during knee flexion, the flexion of the knee. Semimembranosus and semitendinosus attach to the tibia, while the biceps femoris is located at the head of the fibula. This placement means that your lower leg rotates internally as a result of the semifinished product, while it rotates outward due to the biceps femoris. This means that you can focus on different muscles by thinking about the tibial rotation.

Oppositional muscle group of the thigh muscles

The thigh muscles are commonly referred to as the muscle group opposite the quadriceps. However, this does not mean that the other group is relaxed when one of these muscles is working. Hamstrings and quads work together; To be able to stand, you must have both a hip extension (which involves a lot of quad contraction with some hamstring action) and a knee extension that is hamstring-heavy.

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This collaborative effort is more common than you would think in all lower body exercises, meaning you can isolate your thigh muscles, but this is not the only way to train them is to do squats and lunges, and your hammies get a lot of work.

Your Hamstring Exercise Library

If you want to turn your thighs into the power plants that they are meant to be, you need different ones Doing Exercises Here are 12 moves that you can use to interfere with your leg-day workouts.

Deadlift

This may be the best-known lower body exercise there is, and it's your thigh muscles The Biggest Growth Tool from heavy weight, multi-joint action and hip extension is a recipe for high-quality muscle development.

: With your feet shoulder width apart and your arms slightly out of your legs, squeeze your hips as far back as you can and bend your knee so that they reach the pole. Hold your core and your spine as big as possible. Pull the pole off the ground by standing up and pulling your hips back to your standing position. Slowly lower the bar back onto the floor, pressing back on the hips. Do 3 sets of 6 to 8 repetitions.

Romanian Deadlift

The Romanian Deadlift is a great hip joint pattern in which the hip extension of the deadlift is performed while eliminating additional knee movements or center of gravity. You maintain a soft flexion in the knee that places the center of gravity of the movement all the way on your back chain.

Instruction: Spread your feet shoulder width apart and hold a loaded dumbbell with an overhand grip on your hips. Your knees should be slightly bent. Slowly push your hips back to the back with the weight sliding close to the front of your leg. Lower until you feel a slight tension in your thigh muscles, or until your upper body is parallel to the floor, whichever comes first. Pull your hips forward and stand up to return to the beginning. This is 1 repetition; Do 3 sets of 6 to 8 repetitions.

Monopod Deadlift

The monopod deadlift has all the advantages of the Romanian deadlift, except that it sets more rear chain muscles to maintain stability. The gluteus medius jumps into action to stabilize your femur at the hip joint, while concentrating your body so that it stays parallel to the floor.

How to: Stand with your feet together and hold the weight in front of your thigh with your arm outstretched. Bend your left knee slightly as you bend forward from the hips, and extend your right leg up to your hips behind you as you lower the bar to the floor. Lift up to the starting position and repeat the procedure. Switch pages to complete a full replay. Do 3 sets of 6 to 8 repetitions.

Hex-Bar Deadlift

The most translatable lower body moves into the everyday life that we have. The hex bar relieves the upper body by placing the hands on the sides in a neutral grip. In this way you can apply more weight and challenge your legs all the more.

How to: Lower your body to take apart the high handles of the hexagon bar. Hold your core tight and your shoulders over your hips, straighten your knees and hips to stand upright. Keep your upper body as relaxed as possible while holding the bar firmly. Squeeze your buttocks muscles together. Slowly lower the bar to the floor while pushing the butt back. This is 1 repetition; Do 3 sets from 6 to 8.

Glute Bridge

This is the step we've all seen in some fitness videos. It's so easy that anyone can do it, and it's useful enough to grab muscle at every level.

Instruction: Lie flat on your back, feet flat on the floor and shoulder width apart, legs bent 90 degrees. With your heels in the ground, lift your upper body and thighs into the air, stretch your hips until your thighs and upper body are in line. Squeeze your glutes together. Hold for a 2 second count. Return to top This is 1 repetition; do 3 sets of 10.

Barbell Hip Thrust

The barbell hip joint is similar to the glute bridge, but challenges the hip extension by increasing the load. This will also attack your glutes.

Instruction: Sit on a bench with the shoulder blades on the floor, feet flat on the floor, shoulder width apart, knees bent. A dumbbell should be in front of your hips. Hold the bar with your hands and stabilize it. Squeeze your glutes together to lift your hips off the floor and lift the bar off the floor. (Hold your chin to maintain proper chest position, hold with your thigh and upper body in line, then return to the start, which is 1 repetition, do 3 sets of 8 to 10.

Slider / Swiss Ball Leg Curl

This is your traditional leg curl from the weight chamber associated with buttock and Achilles tendon instability, best of all, it will only rock your lower body with body weight and gravity. [19659002] Lie flat on your back, feet flat on the floor and shoulder width apart: Place the heel rests on either two sliders or on a Swiss ball (if you are using a Swiss ball, you must use it raise thigh and back down to position yourself) This is the beginning Tighten your core Now pull your heels back as far as you can and bend S he knees to do this. Pause, then push them out again Legs are now straight, this is 1 repetition, do 3 sets of 10 to 12.

Kettlebell Swing

The basic K ettlebell swing is one of the best ballistic moves you'll find in Can incorporate your routine. It's a movement that resembles a big long jump in body weight. It loads your hips and thighs, forcing you to stretch your pelvis and hips forward. It's a powerful movement that your thigh muscles will feel for days on end, and it has several uses: it will improve your metabolism and train your upper and middle back more than you might think.

How To: Imagine yourself with an athletic attitude and a kettlebell right in front of you. Grasp the kettlebell with both hands and then lift your hips so the bell swings back between your legs. Hold on to your core and aim to keep your back flat as you do so; Do not round off your back. From this loaded position, explode your hips forward, pushing your glutes forward and stretching your arms forward, "swing" the kettlebell at about eye level. Your torso should remain stiff once the kettlebell is at eye level. Push the kettlebell down again and then push your hips back for another swing. This is 1 repetition; Make 3 sets from 12 to 15.

Glute Ham Raise

The Glute Ham Enhancement Machine is a backward chain movement that mimics the feeling of a Romanian deadlift a bit.

How to: Sit in the Glute-Ham Enhancement Machine with the largest cushion just above your knee. From the high knee position, lean forward as far as possible with a controlled, high posture. From the end point, pull your body back into the high, kneeling position and pull it up with the thigh muscles. This is a repeat.

Reverse Sled Pulls

In the same way, the quadriceps are hammered forward as you move a sled forward. If you pull it back, the thigh muscles are called. They also train the thigh muscles to be in the same position they are in as they slow down your lower body.

How To: Attach a TRX or a strap to the sled and grab the TRX grips with both hands, with the chest facing the sled. Lean back and put full tension in the belt as you sit back in an athletic pose. Slowly pull the sled with outstretched arms as you go backwards and maintain the starting athletic position. Make this movement for the distance; beat 3 sets of 25 to 30 feet.

Machine Leg Curl

The main task of the Achilles tendon is to bend the knee. This machine puts you in the ideal position to do this.

How to: Set up in a bone machine and choose a moderate amount of weight. Your calves should rest against the leg of the machine. Bend your knees to curl the leg piece back to your thighs. Pause when it touches your thigh muscles. Return slowly to the beginning. This is 1 repetition; Make 3 sets from 12 to 15.

Cardio Row

The venerable Cardio series can increase more than just your heart rate. it will also cheer your buttocks muscles and hamstrings. If you are rowing with explosive power, there is a good chance that you will burn with your thigh muscles and buttocks. When performed properly, the Cardio Series movement is somewhat similar to a deadlift and a barbell row, both moving on a different plane.

How to: Stand up on a cardio rowing machine and secure your feet. Bend your knees and hips and fold your upper body slightly forward to grasp the handle. Hold it tight with an overhand grip, stretch your knees and hips, fold back slightly, and pull the handle to your lower chest. Repeat the movement until you have completed the desired time or distance. A good place to start: Run three rudder intervals of two minutes each, resting for two minutes between each set.


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