No matter what equipment you use to practice, you need to master the training skills of 1, which can stimulate the biceps femoris without causing harm to your body. Let's talk about this skill.
The wrong action of bending your legs on your stomach.
In the usual exercise, some friends will inadvertently raise their hips and let their legs lift more weight, which not only reduces the stimulation to the legs, but also increases the pressure on the waist. Long-term exercise causes low back pain and brings harm to the body.
The correct way to bend your legs on your stomach
In order to avoid the above situation, it is necessary to master the technique of buttock clinging to the stool surface, reduce the compensation force of buttock, give full play to the stress of leg and improve the stimulation degree of leg, thus reducing the pressure of lumbar spine and avoiding the risk of lumbar injury.
The standard action of leg bending.
Action preparation: Lie prone on a flat bench, bend your arms and hold a corner of the bench tightly with your hands, keep your hips close to the bench, keep your legs straight down, and put the foot pad on the ankle at the back of your calf.
Action process: keep your body straight, fully stretch your legs, then exhale and contract your biceps femoris, so that the pad moves to your hips, the upper thigh remains motionless, and your calf bends to the highest point. Keep the action for 2 seconds to stimulate your biceps to the maximum extent, and then slowly put down the pad to straighten your legs and repeat the action.
Matters needing attention
1, use your legs as the main force point to avoid abdominal force.
2, choose the right weight, if it is too heavy, it will raise the hips, causing the lumbar spine to deviate from the neutral position, increasing the waist pressure and causing waist injury.
3. Focus on the stimulation of biceps femoris.
4. Keep the calf vertical to the ground at the highest point, and control the descending speed when descending. When the legs are completely straight, don't lift the weight and keep the calf in a constant state of tension.
5. Keep your toes straight, which will stimulate your biceps more.
Training intensity: Do 3-4 groups and do 10- 12 times in each group.
Let's share two leg bending exercises.
The first action: cross your legs and practice on one leg.
This action can make up for the lack of strength of biceps femoris in one leg, increase the tension of centrifugal contraction, make the target muscle get better stimulation and carve fine muscle lines better.
The posture is the same as the standard prone leg flexion. When lifting to the high point, hold the action for a few seconds, then support the weight on one leg, put the weight back to the starting point and repeat the action. When landing on one leg, control the speed, not too fast. It is suggested to do 2-4 groups of intensity, and each group should do 8- 10 times.
The second action: prone dumbbell leg bending
When choosing the weight, it is best to use a lighter weight first, keep your body in a prone position, and keep your upper thighs close to the stool surface or the ground. Put the dumbbell vertically downward with your feet, and keep the upper thigh still during exercise. Lift the calf upward with the force of the thigh, and keep the action for 2 seconds at the highest point. Then slowly put down the dumbbell and return to the starting point, and repeat the training intensity of 3-5 groups, each group doing 12-65438.
In short, mastering the training skills of movements can make the exercise effect obvious and avoid injury.