hamstrings – My Health and Fitness

Standing Leg Curls

James Tindall, PhD — Tue, 13 Dec 2016 21:04:29 +0000

Approach and stand in the machine so that your knee is pressed against the moveable pad. Place your ankle under the roller pad, straighten your leg, and grasp the machine to stabilize your upper body as you perform the exercise.

1. Inhale and bend your knee so that you raise your heel as high as you can.

2. Exhale as you relax the hamstring muscles and extend the leg to the starting position to complete the movement.

3. Begin the next repetition.

Notes: This exercise works all the muscles of the hamstring group and, to a lesser extent, the gastrocnemius.

Seated Leg Curls

James Tindall, PhD — Tue, 13 Dec 2016 21:00:13 +0000

Sit on the machine with your legs straight. Your ankles should be resting on the roller pad. Lower the restraint over your thighs to secure them. Grasp the handles provided on each side to stabilize your body.

1. Inhale and bend your knees to move the roller pad downward.

2. Exhale as you complete the movement, i.e., when your legs are back in the extended position.

3. Repeat the next repetition.

Notes: This exercise works the hamstring group and, to a lesser extent, the gastrocnemius.

Good Mornings

James Tindall, PhD — Tue, 13 Dec 2016 20:37:05 +0000

Stand with your feet slightly apart. Place barbell across your trapezius muscles or a little lower across your posterior deltoids.

1. Inhale and bend forward at the waist until your torso is roughly parallel to the floor, being sure to keep your back straight.

2. Return to the starting position, exhaling.

Notes: To make the movement easier, you can slightly bend your knees. This exercise involves the gluteals and spinal erectors, and particularly the hamstrings. Besides flexing the knee, the main function of the hamstrings is tilting the pelvis backward, straightening the upper body if the latest interact to contract the abdominals and sacrospinalis isometrically.

The get better construction in the hamstrings, never do this movement with heavy weight. In this exercise, the negative phase is excellent for stretching the back of your thighs. If you do it regularly, it will reduce the likelihood of injury when doing heavy squats.

This exercise does pose a high risk to the lumbar spine, so perform it with caution.

Bridging

James Tindall, PhD — Tue, 13 Dec 2016 18:28:21 +0000

Lie flat on the floor or on an exercise pad. Your spine should make complete contact. Place your palms flat on the floor alongside your body, arms extended. Tuck or you’re your knees to about 90 degrees by bringing the heels of your feet toward your buttocks.

1. Inhale and lift your buttocks off the floor so that your body is aligned straight from your shoulders, through your abdomen, to your knees. Hold this position for about 2 seconds

2. Lower your body back to the floor to starting position and repeat the next repetition.

Notes: This exercise primarily works the gluteals and hamstrings. This exercise is common in aerobics classes.