The method of exercising the muscles of the back thigh 1 1, weight-bearing squat:
Barbells are placed behind the neck and shoulders. Hold the pole with both hands, stand up straight, hold your chest and abdomen, and keep your back muscles tense. Then kneel down until the knees are completely flexed, then stop, straighten your legs and stand up with the contraction force of the quadriceps femoris, so that the quadriceps femoris tightens and stops. Get down again. When doing movements, your mind should focus on the quadriceps femoris. This action can also be practiced by holding dumbbells in both hands or carrying sandbags and rice bags on your shoulders.
2. Stretch your legs while sitting:
Sitting posture, wear iron shoes on your feet (dumbbells or sandbags can also be tied to your feet), straighten your calves with the contraction force of quadriceps femoris, tighten quadriceps femoris as much as possible, stop for a while, and then put it down for redo. Inhale when the calf is straight, exhale when the calf is lowered, and focus on the quadriceps femoris.
3, sitting load heel:
Sitting posture, the barbell is placed on the thigh, close to the knee, with both hands holding the rod, the sole of the foot stepping on the board with a thickness of 10 cm, and the heel exposing the board. Lift the heel to tighten the triceps as much as possible, stop for a while, and drop the heel below the board until it can't be lower. Then do it again. Inhale when lifting the heel, and exhale when lowering the heel.
The purpose of physical exercise is to make the body healthy and fit, so if you want to build good muscles, you can't lack formal and effective ways and means. There are many ways and means to exercise the muscles of the posterior thigh. I suggest you choose the method that suits you and realize your fitness dream without hurting your body!
Ways to exercise the muscles in the back of thigh II. The bell of one leg was pulled hard.
This action is very effective for the muscles behind our legs, and it can also exercise your core muscles during exercise, making your body more stable.
When exercising, hold the kettle bell with both hands, stand upright with one leg, and then bend over slowly. Pay attention to the feeling of stretching the muscles at the back of the calf during exercise. The speed must be slow, not too fast.
Supine leg lifting exercise
When exercising, let yourself lie down, one leg is lifted, the heel of the other leg is supported on the ground, and then when exercising, raise your thigh to almost 90 degrees with your knee. In the process of exercise, we should also keep the speed slow, not too fast, and carefully feel the expansion and contraction of the muscles behind the legs.
One-legged sit-ups
When exercising, let one leg get stuck in the Roman chair, lift the other leg, and then slowly swing your body up and down to make the muscles behind your legs feel fully stretched.
Pay attention to cross your hands on your chest during exercise and don't move.
One-leg bending of fitness ball
This movement is difficult to exercise, so we should pay attention to controlling the core strength.
When exercising, let yourself lie on the ground, with one leg up, the other leg on the fitness ball, and your hands open on the ground. Then bend one leg, pay attention to the opening range in place during exercise, so that your back muscles have obvious muscle feeling.
Ways to exercise the muscles in the back of the thigh 3. First, squat weight and barbell weight lifting.
Second, bend your calf on your stomach, wear iron shoes or dumbbells on your feet, tie sandbags on your feet, and use the contraction force of biceps femoris to tilt your calf toward your thigh.
Third, lift the heel vertically. The above training methods can exercise the muscles on the back of thighs. The most important thing is to stick to it and gradually increase the amount of exercise from small to large to avoid injury.
Method 4: Exercise the muscles of the back thigh: Action 1: Romanian hard pull
Hip-based movements and movements involving knee flexion cannot be ignored! Romanian hard pull with hip joint as the main part is the first choice for training the back chain of the body.
Because the bottom position is only about 20 degrees, your back thighs and hips will get a lot of exercise!
Action 2: Bridge type
This action can strengthen thigh and gluteal muscles, hamstring muscles, flexible spine and eliminate back pain. Stretching the chest, neck and spine can calm the brain and help relieve stress.
Bridge is another excellent way to train the back chain of the body. In contrast, it will be simpler and easier to operate, and you can also train anytime and anywhere!
Action 3: Lie prone and bend your legs.
Prone leg flexion is the best isolated action to exercise biceps femoris, and the muscles behind thighs are trained by bending knees! This is also the simplest and classic movement in the gym, with a fixed trajectory.