If you're a beginner and probably not that into anatomy and all those body areas, then you probably have no idea what hamstrings are. A hamstring is the group of muscles located at the back of your thighs. The muscles on your backside thighs, from your hip to your knees are the hamstrings. These muscles are essential for many sports like rugby, soccer and gymnastics or basically anything requiring a lot of footwork as a person's ability to jump, balance themselves and run depends a lot on the muscles in the hamstrings. This is why hamstring exercises are necessary for athletes and for just about anyone.
A trained and strengthened hamstring will allow you to strengthen the lower back and decrease risk of injury. You'll be able to pick up heavy items off the ground, burn more calories with more aggressive training exercises and become stronger by other exercises of different parts of the body.
To workout those muscles, here are some of the best hamstring exercises to try out:
A bans hamstring stretch, can also be done with an exercise mat, is done by lying on the mat with your back flat. Slowly bend one knee and stretch the other leg slowly into the air. As much as you can, stretch the raised leg upward, careful to avoid straining your leg or your upper thighs. Hold the position for a full set of counts (1-8, 8-1). For longer periods, use a towel or band to hold up your leg into the air.
One of the most beneficial hamstring exercises is the wide stance box squat. Squats are highly known for toning the hamstrings. The wide stance box squat is just like any ordinary squat except that you'll be squatting on a box or for more thrill, on a stack of plates. The box is needed in that position so that you'd be able to squat into the lowest position possible. Take a few counts while above the box and then slowly move your hip forward and then upwards. With a wide stance, you'll be putting tension on your hips and hamstrings, allowing the muscles to strengthen and possibly enlarge eventually.
The lying leg curl is not as aggressive as the above hamstring exercises, but it's a common and easier exercise. Remember, overtraining your muscles can also be risky, so an easy exercise is also beneficial in between heavy movements. With a hamstring machine, lie down on your stomach and use the end part of the equipment to curl your feet up and down.
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