< strong>Strengthen your hamstrings: Romanian deadlift + leg curl superset!
The muscles on the back of the legs are very important. They are one of the important engines of our human body. Whether we are running, jumping or squatting, we need its powerful contribution, but we often It is easy to ignore them
Long-term leg training focuses only on the quadriceps muscles on the front of the thigh. Doing more squats, lunges and squats can easily lead to the imbalance of our leg muscles. The quadriceps on the back of the leg and the front of the leg are "antagonistic muscle groups". If the back of your leg is too weak for a long time , muscle strength imbalance will inevitably bring the risk of injury!
Want to make your hamstrings stronger?
First of all, you need to pay attention to balancing your leg training, and focus more on menus that can train the posterior chain of the body, hip-dominated movements and those involving The action of bending the knees cannot be ignored!
Today I will introduce to you a great combination training to help us build strong hamstring muscles: Romanian deadlift + leg curl super set training!
Training introduction:
Super set! There is no rest between groups. Two movements are made into one group. Rest for 2 minutes after completing a large group. Do a total of 3 groups
Action arrangement: Romanian deadlift + elastic band leg curl
The first action uses the most classic deadlift variation: the Romanian deadlift, allowing your muscles to challenge heavy weights! Then perform a single-joint movement of 15RM to fully activate your backward side
The following is a specific introduction to the action:
Romania Deadlift:
1. Lift the barbell and stand upright, with a stance distance about hip-width apart. Point your toes forward or slightly outward, retract your shoulder blades slightly, lift your chest, press your ribs down, tighten your abdomen, hold the lever close to your body with both hands, and the grip is slightly wider than your hips
2. At the beginning, The barbell should be against your thighs. Move your hips backward, and the barbell will naturally fall against your calves. As the barbell descends, you will feel a pulling sensation on the back of your legs. The position of the drop is determined based on the individual's flexibility, and the criterion is that the stability of the spine cannot be sacrificed!
3. When you reach the lowest point, you will feel that your back side is full of tension. At this time, you need to take back this tension, activate the hamstring muscles to extend the hips upward, and complete the standing!
Pay attention to keeping your spine stable and neutral, and do not let your lumbar spine rotate or your shoulders extend forward. Keep your chest up and shoulders tight.
Elastic band leg curl:
1. Choose one An elastic band, the resistance of the elastic band can be adjusted by itself!
2. Lie prone on the floor, hook your feet on the bulletPowerband! The hamstring muscles use force to bend the knee and pull the elastic band back, bending the knee to 90 degrees! Keep your torso in a straight line at all times!
3. When the exercise is at its highest, tighten your gluteal muscles and hamstrings, and then return to the starting position under control.