2 excellent exercises for the muscle group on the back of the legs (hamstrings)!

The back of the leg muscle group (hamstring group) is the most likely thing for fitness enthusiasts to ignore! Just like people only care about their chest muscles and ignore their backs!

　　The back of the leg is very important!

　1 .The muscle group on the back of the legs is an engine! All the hip hinges (various deadlifts, hip bridges) are the protagonists! It is a very important "stable" and "strength" muscle group

　　2. Secondly, the back of the legs and the front of the legs belong to the "anti-talk muscle group". If your back of the legs is too weak for a long time and the muscle strength is unbalanced, it will inevitably bring the risk of injury!

　　How to train?

　　In strength training, the back of the legs has two main functions: knee flexion (such as leg curls), and stretching the hip (such as deadlift).

　　Hamstrings are fast-contracting muscles, so they require large weight and low-frequency stimulation. There are two ways for each group: bare-handed and instrumented.

　　Recommended movements:

　　Glute Ham Raise

　　Although this action is bare-handed! But it may be one of the most difficult bare-hand training exercises!

　　This is a movement that mainly focuses on centrifugal contraction. Generally speaking, centrifugal contraction is more burdened to the muscles than centrifugal contraction. Centrifugal movement also seems to trigger changes in the nervous system to improve coordination between the brain and muscles. It will bring you a strong hamstring muscle group.

　　How to do it?

　　1. Kneel on the ground (yoga mat), lean your body slightly forward, and then lean forward from the hips.

　　2. Make someone hold your ankle (or fix it with other objects), and Afterwards, slowly and smoothly lean forward (pounce to the ground), so that your chest gradually approaches the ground.

　　3. Use the back muscles of your thighs to "brake" the momentum of your body forward (control the forward momentum).

　　4. After the back muscles of your legs cannot resist, stretch out your hand to support yourself. When your chest touches the ground, push your body to the beginning and repeat.

　　Tip: You can hold a horizontal bar

　　2. Keep the torso straight during the movement. If your upper spine is bent, the action effect will be greatly reduced.

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