Hamstring exercise method: Illustrated tutorial on reverse leg curls

Biceps femoris\hamstring training: reverse leg curl

Leg curl is one of the classic movements in leg training. The training action we introduce today is a reverse leg curl (the direction of movement is opposite). A great biceps femoris/hamstring training

Target exercise area:biceps femoris \Hamstrings

Preparatory actions: First come under the high pull-down machine, adjust the pad used to fix the lower body to the lowest position, face away from the machine, Get your ankles stuck under the pads.

Action process:

1 .Keep your torso straight, focus all your attention on your hamstring muscles to feel the force and deformation, and slowly lower your body until your body is almost completely parallel to the ground.

2. Pause at the bottom of the movement and feel the tension and stretch of the hamstring muscles.

3. Pull your body up through strong contraction of the hamstring muscles. The straight bar can play a stabilizing role, but do not use too much force on your hands.

4. Stop when the body is about to exceed the vertical plane, keep the hamstrings tense, and then repeat the action.

Tips:

1.< /strong>This is an action based on eccentric contraction, so you need to pay special attention during the lowering phase.

2.Keep your torso straight during the action. If the spine is curved, the effect of the movement will be greatly reduced. When lowering to the lowest point, you should lower your head instead of raising your head.

3.To increase the difficulty, you can try to give up the straight bar (that will happen). Very difficult). Or still use a straight bar, but hang a few small plates around your neck - string the plates together with a slightly thicker rope and hang them around your neck like a necklace.

4.This action is suitable for the last action of hamstring training. It should be placed after a series of straight-leg deadlifts and leg curls. It is a "step-back training" and is very suitable. By the time you're done squeezing the hamstrings dry in the final stretch, your hamstrings will be exhausted and eager to grow.

You can also use a small straight barbell. Load enough weight to ensure it catches your ankles, and place four anchors in front and behind the bar to prevent it from rolling. Also, be sure to put a soft pad under your knees to prevent them from breaking.

This process will be easier if you have a partner to help you hold your ankles.

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