< strong>Rear leg training: 4 recommended movements!

People always ignore things they can’t see with the naked eye, and among the various parts of our body, the back of the thighs ranks number one on the neglect list!

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

In football The most common injuries during competition are hamstring strains and tears.

In fact, anyone who participates in high-speed stepping sports, whether in track and field, Football, basketball, dance, baseball, running a marathon or even brisk walking are all sports that put you at risk for hamstring injury. When the thigh swings forward, the hamstrings are responsible for "slowing down."

So towards the end of each running stride, especially sprinting, they are facing huge pressure and if they are not strong enough, they may tear.

Many people only focus on the quadriceps muscles on the front of the thigh during long-term leg training. They do 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 must pay attention to balancing your leg training and pay more attention to it.In the menu that can train the posterior chain of the body, hip-dominated movements and movements involving knee bends cannot be ignored!

Today I will introduce to you 4 great movements to help train the hamstring muscles!

Action 1: Barbell hip flexion!

The hip hinge movement is the preferred movement for training the posterior chain of the body, and Good Morning Pose is a simple and easy movement to start with

Action process:

1. Stand with your feet shoulder-width apart, place the barbell on your trapezius muscles, raise your head and lift your chest, Tighten the core muscles to ensure that the spine is in a neutral position and the knees are straight and not locked

2. Use the hips as the driving point! Bend your hips and lean over, send your buttocks (hip flexion) back, keep your knees fixed, and slowly go down like a bow. Feel the pulling sensation on the back of your legs! Keep the trunk stable and the spine neutral during the process

3. Focus on the hips: the gluteal muscles use force to extend the hips upward! Imagine pushing your hips forward until your body is upright. Then tighten your butt!

When performing the action, you should pay attention to feeling the tension and pull on the back of the buttocks and legs, while maintaining a neutral lumbar spine

Action 2: Glute Ham Raise

This is a very powerful training movement that few people are doing. It mainly uses eccentric contraction to train the back of your thighs!

The following is the action process:

Kneel on the ground, fix your ankles, and then slowly and smoothly lean forward so that you Your chest gradually gets closer to the ground. Use your hamstring muscles to "stop" the forward momentum of your body. When your hamstring muscles can no longer resist, stretch out your hands to support yourself. Push the body to the starting position and repeat.

Action 3: Hanging Legs

A very simple and effective action, no need for complexity. Equipment and tools only need a supporting point, and you can use your bare hands to resist your own weight!

The following is the action process:

1. The starting position is like reverse rowing, grab the barbell with both hands, put your feet on the training bench, straighten your arms naturally, and make your body and the ground parallel!

< p>2. The hamstring muscles drive the knees to bend and pull the body forward, bend the knees to 90 degrees! Then stay for a second, and keep the torso in a straight line!

Note: When the action is at its highest! , tighten your gluteal muscles and hamstrings, and then return to the starting position under control

Action 4: prone leg lift

Simple single-joint movements, using hip extension to drive the hamstrings, can train your buttocks and hamstrings very well!

You only need a prone chair or box! Yes, the operation is very convenient

Action process:

1. Select A box that is more than one meter high, with the upper body leaning on the stool, with the hip joint as the fulcrum, and the height of the block is above the hip!

2. Hold the handrail to stabilize the body, raise your head and hold your chest steady! The body, knees are slightly bent, and the angle between the torso and thighs is 90 degrees!

3. Contract the hip muscles, lift the legs upward, and keep the contraction at the highest point of the movement. Squeeze your buttocks, then slowly return and repeat. Then lower your feet in a controlled manner

4. Keeping your legs as straight as possible will make the movement more difficult. You can also bend your knees slightly. < /p>

Note: Use hip extension instead of lumbar extension, the waist will not move! Any discomfort in the lower back means you are doing it wrong!