Legs The posterior muscle group (hamstring) is the most important but also the most overlooked part of our body! Because they are on the back side of the body, there are no pectoral or arm muscles that attract attention! Most people choose to forget him
The back of the leg? Although it is not eye-catching, it does not mean that it can be ignored!
The importance of hamstring muscles!
1 The hamstring muscles are an engine! He is the star of all hip hinge movements (all types of deadlifts, glute bridges)! It is a very important muscle group that exerts force
2. Secondly, the quadriceps on the back of the leg and the front of the leg are "antagonistic muscle groups". If the back of your leg is too weak for a long time, the muscles will Imbalance of force will inevitably bring the risk of injury!
Today I will introduce to you a great exercise to strengthen your weak back legs!
Resistance band torso leg curls!
Action demonstration:
Principle: The hamstring muscles have the function of flexing the knee joint when they are nearly fixed. Representative actions include prone leg curls, and the action introduced today is different from the traditional Do the opposite of leg curls, fix the distal end, and bring the thighs and torso closer to the calves!
Most people cannot do this movement with bare hands. The concentric stage is too difficult! The reason for using elastic bands is to help you brake your forward momentum and reduce the difficulty of getting up
Complete Process:
1. Kneel on the ground, put an elastic band with suitable resistance on your head, and hold it with both hands in front of your neck
2. Then slowly Slowly and smoothly lean forward, bringing your chest closer to the floor. The hamstring muscles maintain tension to "brake" the forward momentum of the body. When your chest is close to the ground, try to tighten the back of your legs and use your strength to stand up!
Training tips:
1. If you feel it is still quite difficult, it is recommended that you choose an elastic band with greater resistance or only do the eccentric phase (getting up) Push up with your hands)
2. Keep the hip joint and trunk stable, do not bend or extend! Remember that this is a separate movement of the knee joint
3. Practice within your ability when training, as it is easy to strain the back of your leg if you are not careful!