Biceps femoris exercises include compound squat, hard pull, isolated prone leg bending, sitting leg bending, auxiliary leg lifting, lying down machine exercises and so on. 1, prone leg bending, developing biceps femoris.
Action: On the prone exerciser, hook the bar with both legs, hold the handle with both hands, keep the upper body still, bend the calf upward, tighten the biceps femoris forcibly when reaching the highest point, pause for a moment, and then slowly put it down for recovery.
Key points: When lifting weights, the calf should not exceed the vertical plane. When recovering, the biceps femoris should be controlled by force, and the legs should not be completely straightened to maintain tension. In addition, when the biceps femoris is forcibly contracted, the buttocks should not be raised to avoid borrowing power.
2. Dumbbells bend their legs prone
Isolated action, the arm and back muscle group's leverage is relatively reduced. It is best to choose this action when the gym is not fully configured.
Action: On the prone stool, hold the dumbbell with both legs, with the calf suspended, hold the stool end with both hands and straighten your legs. Then the biceps femoris exerts force to bend the calf until the highest point makes the biceps femoris in the "peak contraction" position, and then stops. With the tension of biceps femoris, control the weight and slowly lose weight.
Key points: when bending up, it is advisable to lift the calf perpendicular to the ground, and do not exceed it, otherwise the dumbbell will easily get out of control. After reaching the highest point, squeeze the biceps femoris hard and keep it for a period of time. Slowly recover and let the dumbbell pull the biceps femoris powerfully.
3. Sit with your legs bent
Isolated action, you can pull out the biceps femoris like a "wire rope" with this exercise before the game.
Action: Sit on the leg bender, hook your ankles on the bar, back against the board, and hold the stool bar with both hands. The calf bends backward forcibly, pauses for a moment when the biceps femoris is tightened, and then slowly returns upward in a controlled way. Don't leave the seat cushion when your calf bends backwards, so as not to borrow the car.
Key points: The included angle between thigh and calf should not be less than 60 degrees when bending, otherwise it will affect the movement quality. When the calf recovers, the legs can't be completely straight, and the knee joint can't be locked to prevent injury.
4, straight leg hard pull
Mainly exercise biceps femoris and hip muscles, which can stretch biceps femoris to the limit.
Action: Open your feet, hang the barbell shoulder-width in front of you with both hands, and bend your knees forward to the top and parallel to the ground. Then the lower back muscles contract hard, the spine leans forward, and the barbell is pulled up into a starting position.
Tip: To fully stimulate biceps femoris, stand parallel to hip breadth. In order to improve the difficulty and strength, you can use the straight leg of the skid to pull hard. Before the competition, you can change barbells into dumbbells to depict lines.
Key points: control the weight, move steadily, the back can't be completely straight, and the barbell can't touch the ground. The purpose is to maintain the tension of biceps femoris and waist and back, so that the pressure is concentrated on the target muscle.
5. Lift your legs and exercise your thigh muscles
Action: separate your legs, put your feet on the pedal and sit on the leg lifter. Open the safety lock, grab the handle to keep your body stable, then bend your knees so that your thighs are close to your armpits and push up the weight.
Key points: Adjust the position of feet and exercise different parts. Focus on exercising biceps femoris, and put your feet on the pedal slightly higher. The legs are about shoulder width, and the feet are shaped like an external figure. When bending your knees, your thighs can approach the armpit position. This will not only give the muscles more room for expansion and contraction, but also fully stimulate the deep muscles of biceps femoris.
6, shoulder rest squat, exercise biceps femoris, quadriceps femoris and hip muscles.
Taking this action in pre-competition training is very helpful to improve the separation degree of leg and hip muscles.
Action: Stand on the squatting pan, rest your shoulders on the shoulder rest, hold the handle, and naturally open your feet, about shoulder width, with your toes slightly outward. Then kneel down, stand up and straighten your thighs, and pause. Do it repeatedly.
Key points: different feet, different positions, different sports parts. The feet are under the center of gravity and buttocks, and mainly exercise quadriceps femoris and gluteus muscles. Keep your feet back and practice biceps femoris. When pushing up, don't straighten your legs completely, don't lock your knees, and bend slightly.
Tip: The best action combination is an isolated action, and a compound action, such as leg bending and barbell squatting, leg bending and leg lifting, is the best combination.
Exercise intensity: Do five groups of isolated movements, and gradually increase the load, the times are 20, 15, 12, 10, 8 times respectively. Then do five groups of compound movements, the number of times is 12-6 times.
Suggestion: It is advisable to exercise twice a week, but not more than twice. Biceps femoris can be combined with quadriceps femoris.