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.
]]>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.
]]>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.
]]>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.
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