Complete collection of exercise methods for hamstring biceps femoris

Hamstrings - a general term for a series of muscle groups on the back of the thigh, including long biceps femoris, short biceps femoris, semi-tendons, and semimembrane muscles. Our "biceps femoris" training in the gym is strictly speaking, it should be a training for hamstrings.

　　Hamstrings are composed of lateral hamstrings and medial hamstring) consists of two parts. The side hamstring includes the long and short head of the biceps femoris, and the middle hamstring includes the semi-tendonis and semimembrane muscles.

　　In strength training, the hamstring has two main functions: knee flexion (such as leg curl) to stretch the hip (such as deadlift).

　　　Hamstring training can be divided into the following types:

　　　1. Extended hip stretching movements: straight leg deadlift; good morning body forward flexion

　　2. Contracted hip stretching movements: goat stand up; 45 degree hyper; reverse hyper; straight leg bridge

　　3. Extended hip stretching/knee bending movements: Glute ham raise; Manual glute-ham Raise

　　　Kneeling hip stretch

　　　　　　Rolling leg curl (Note: both feet are placed on fitness ball)

　　　Sliding leg curl (Note: both feet are placed on sliding plate)

　　　　　Gliding leg curl (Note: both feet are placed on skateboard or smooth plane)

　　　　3. Contracted hip stretching movements: prone leg curl; sitting leg curl; standing leg curl

[Related recommendations]

　　Leg muscle training, cycle training method to strengthen leg muscle strength

　　Premium fitness male model Greg Plitt Hell-style Pectoral Muscle Exercise Tutorial (Five): Leg Muscles Chapter

How to exercise leg muscles, complete collection of leg muscle exercise methods

5 pages in total: Previous page 12345Next page