Exercises for the hamstrings

Exercises to work the hamstrings help to create a beautiful and developed leg muscles, in particular their top. Thanks to the pumped up and the elastic buttocks on the back of the thighs (SCB) effectively sit pants. Not the last role they play in appearance, providing a sporty and neat look. However, to make the right focus is not enough basic exercises involving these muscles, they must be supplemented by isolation.

Hamstrings: features and role from the anatomical point of view

The static function of the quadriceps is the main. To them, the biceps of the thigh muscles-antagonists. Two-headed muscle involved in straightening the hip of the supporting leg, they also takes part in the process of rotation of the tibia on the inside and work the ankle joint. This muscle consists of heads of different lengths, forming a bulge SCB and partly the cavity inner surface.

The hamstrings tend to shorten, which is its distinguishing feature. As a result, it can provoke abnormal development of muscles back, pain bending forward or lifting your legs in a straight position to a 90 degree angle. To avoid these problems is to study two-headed thigh muscle (DMB) and include in the training program, classes on stretching. It will also provide the beautiful architecture of the muscles.

Features exercise programs

In most cases, exercise to work the hamstring involve the muscles of the buttocks and quadriceps (partially). For this reason, total training for legs, which are the basis of the basic exercises should include isolation specifically for DMB. Only in this case the development of the hips is correct and uniform, without a shift of focus on any one part.

The best option is strength training. But at home is extremely difficult to find effective exercises to work out the hamstrings. Lunges and squats without weights even with a large number of repetitions will not provide this outcome, as their counterparts, but using shells (dumbbells, barbells). About isolation exercises, and say no, because to perform them you need special equipment.

Before you start exercising warming-up the muscles required! Run or walk on the treadmill with incline for several minutes (10-15) will be enough to prepare muscles for training and to avoid stretching.

The basis for the development of the biceps

Specified in this article of exercises are suitable for women and men, but there are certain nuances that affect theresult.

Squats with weights (wide setting)

The exercise is done with weights and is a base. When you run considering the muscles of the hips, back, press, legs. However, caution must be exercised, since the high probability of injury. This is an exercise for experienced athletes. In extreme cases, it should only be attempted under the supervision of a professional trainer.

The rules of the exercise, which must be strictly adhered to:

• Straight back, the lumbar muscles and the press in a stressed state;
• The movement begins with the pelvis and not the knees. Reject the pelvis back on the principle of landing on a chair;
• Legs should be bent to approximately a right angle;
• To keep the knee stationary, it should not go beyond the toe, otherwise injuries can not be avoided;
• When the lifting rod is made strong pushing motion. If it feels good SCB and muscle buttocks. Feet rest the heels into the floor without moving the center of gravity for a pair of socks.

It is recommended to practice this exercise without weights or using bodybar. This "rehearsal" will determine the best person for exercising the width of the stop and the angle of rotation of socks, when DMB is being worked on ultimate level.

In addition, consider the deeper the squat, the more work the gluteal muscle. Why deep squats are more suitable for girls. For men will be enough to squat to a level where the thighs are parallel to the floor.

Squats with dumbbells

It is a lightweight variant of the previous exercise, so beginners and those wishing to work ZCB with minimal involvement of the buttocks.

Execution rule:

• Hands with shells, lowered and held in a straight position;
• Position stop parallel to each other, a little wider than shoulder width.
• Emphasis is placed on the heels to avoid bending forward!).

Dead lift

It is also called Romanian. Is a basic exercise with a barbell. In addition to everything else effectively works the hamstrings. High level of injuries, to avoid which will help only correct technique.

Execution rule:

• The back is straight and flexure can move the vertebrae);
• Position stop parallel to each other, a little less than shoulder width apart;
• The beginning of the movement – abduction of the pelvis back;
• Arms down, straightened. Whenflexion/razgibanie fretboard is as close as possible to the feet (almost glides on it);
• At the peak of the pelvis is twisted back, the buttocks are compressed.

Isolation exercises

Due to such controls will achieve the maximum training effectiveness of a particular muscles. In this case, a good option is the leg curl using the simulator and hyperextension.

Hyperextension

As a rule, the exercise included in the program of training back muscles, but if a little modify, it would be beneficial for the development of DMB and gluteal muscles. The main difference between this control to the hamstring – the installation of the mounting pads of the machine parallel to the top of the quads.

Execution rule:

• Straight back;
• The position of the hands on the chest in the crossed condition, you can also concatenate with the head;
• Buttocks tense.
• A forward tilting is performed slowly and smoothly.

This exercise will allow to achieve tangible results, even if others were not effective.

The leg curl

Running on the treadmill in the supine position. Allows extremely to work out DMB. Despite the simple technique, the result will be impressive.

Execution rule:

• The simulator accepted the position lying face down. Using a roller fixed foot at ankle joint;
• Torso pressed to the bench. When driving it is impossible to lift, since it can lead to injury;
• All movements are performed smoothly without haste, otherwise the exercise will not be effective;
• On the lower peak of the knees should not be completely straightened, the legs are always in a state of stress.

High-quality training to work through the hamstrings consist of technically difficult exercises that is very dangerous for beginners. Therefore, beginners should do only under the guidance of a coach. Only in this case classes are really effective. Also training with an experienced tutor will help to eliminate injuries.

In addition, great care is necessary to approach the exercise on my legs and biceps to those people who have diseases of the spinal Department, hip and knee joints. It should be remembered that the main tasks before to start to train seriously are proper selection of weight and compliance technology implementation management.