I believe some people are still unfamiliar with the biceps femoris. In fact, the biceps femoris is a muscle on the back of the thigh. Of course, it is beneficial to exercise the biceps femoris, but many people don’t know how to use the biceps femoris. exercise. So, what are the exercises for biceps femoris? Let’s take a look at the training methods next.
Alternate hanging flips
1. Place two kettlebells between your feet. Squat down, bend your upper body, keep your back straight, and look straight ahead. This is the starting position of the movement.
2. Lift one kettlebell to the shoulder position and keep the other kettlebell hanging in the same hanging position. As you lift the kettlebell to your shoulders, extend your legs and hips into a standing position as the kettlebell is pulled toward your shoulders. Be sure to turn your wrist when lifting the kettlebell.
3. Return the kettlebell, return the body to the starting position, and then repeat the above actions with the other hand.
Swing legs front and back
1. Stand with one leg next to a stool with a backrest, and support the body with the arm on the same side holding the backrest. The arm on the other side pinches the waist, and the leg is slightly bent and lifted. This is the starting position of the movement.
2. Swing the raised leg forward and then back. During the swing, make sure your legs are straight and the swing is as wide as possible.
3. The above is a complete movement. Repeat the movement to the recommended number of times, then switch to the other side and continue.
Single-leg deadlift
1. Hold a kettlebell in one hand and hang it by your side. Choose the leg on the same side as the hand holding the kettlebell and stand on one leg.
2. Keeping your knees slightly bent, do a straight-leg deadlift, bend your hips, and extend your other leg behind you to maintain balance. Continue lowering the kettlebell until you are parallel to the floor, then return to an upright position. Repeat for the recommended number of times.
Single leg balance
1. Start in a standing position with your right foot slightly lifted off the ground. You should look straight ahead, with your right arm in front of you. This is the starting position of the movement.
2. Begin the exercise by bending your hips and then lowering your torso, keeping your legs slightly bent. Don't turn your back. Extend your left leg back to maintain balance, and use your right hand to grab your left foot.
3. After pausing, slowly return to the starting position. Repeat for the recommended number of repetitions before repeating on the other side.
Dumbbell straight-leg deadlift
1. Hold a dumbbell in each hand, stand upright, lift your chest and abdomen, and look forward. Let your arms hang naturally in front of your body, palms facing your thighs. Stand with your feet shoulder-width apart and your knees slightly bent. This is the starting position of the movement.
2. Keep your knees fixed, bend your waist, bring your hips back, and straighten your back. Lower the dumbbells along the front of your legs and inhale at the same time. Until you feel the stretch in the back of your thighs.
3. Then stretch your hips and waist, return to the starting position, and exhale at the same time. During the process of getting up, keep your back straight and your knees fixed.
4. The above is a complete action, repeat the action to the recommended number of times.
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