Today, Bian Xiao recommended a training program for hamstring muscles. Many people may not know much about hamstring muscle. The hamstring muscle is located at the back of the thigh and consists of biceps femoris, semitendinosus and semimembranous muscle.
Parapopliteal muscle is the most important muscle group in the leg and the main source of leg strength. It plays a vital role in some major sports, such as running, football, basketball and so on. If the muscle strength of the popliteal muscle is weak, it will reduce the stability of the footwall, increase the chance of injury and enhance the strength of the popliteal muscle, which can effectively avoid these situations and reduce the pressure on the knee.
The following three training exercises are aimed at hamstring muscles of the thigh, with 3-4 groups in each exercise, each group 15- 10, rest between groups 1 min, and rest for 2 minutes between exercises.
Action 1 Do leg bending with instruments, each group 12- 10 (slow contraction and stretching).
Action 2: Lift your legs and do thigh training. He strongly suggested taking this action. Pay attention to the position of your feet. This posture can better stimulate the muscles behind the thighs, each group 12- 10 (slow contraction and extension).
Action 3: Fix your feet in a fitness chair or a place where you can fix them, push your body up with your hands, and then slowly descend, so that the muscles at the back of your thighs can be fully stretched and stressed ~ It has super-cool stimulation to the target muscles, and each group 15- 12 (slow contraction and stretching).
If you have any questions about fitness and healthy sports, please pay attention to my official WeChat account 9 1 Fitness: JS020 16 and I will answer them in detail.