Leg back training: Alternate legs with your legs hooked in your back!

Leg back training: Alternate legs hooking!

　　People always ignore things that they cannot see with their naked eyes, and among all parts of our body, the back of the thigh (hamstring) ranking ignores the first place on the list!

　　The muscle groups on the back of the legs are very important. It is one of the important engines of our human body. No matter what we run, jump, or squat, we need its strong contribution. The strong back of the legs will make you perform more vigorously!

　　At the same time, the muscles on the back of the thigh are of great significance to stabilizing the knee joint and avoiding anterior cruciate ligament (ACL) injuries

　　In terms of the integrity and stability of the knee joint, the anterior cruciate ligament (ACL) is extremely heavy The ligaments to be desired. Specifically, the ACL connects the femur (thigh bone) to the tibia (tibia) and extends at an inclined angle from the posterior part of the femur to the anterior part of the tibia. Due to this arrangement, the ACL is responsible for preventing forward translation of the tibia or backward translation of the femur.

　　Now, many of us are aware of the importance of the quadriceps femur to knee health, but, often, the hamstrings are ignored. The hamstrings extend along the posterior side of the tibia (posterior side) of the tibia and into the posterior surface of the tibia and fibula (tibia). When contracting, the hamstrings can bend the knee, but also pull the tibia backward. In this way, by limiting excessive anterior movement of the tibia and strain on the ligament, the hamstrings can act as ACL's dynamic protector.

　　If you want to reduce the risk of ACL damage or recover from ACL reconstruction, please do not forget to include hamstring work in your strength training program, because this group plays an important role in protecting ACL.

　Today I will introduce to you a very good backside muscle group movement: Alternate legs hooking

　　Very simple and effective movement, no complicated equipment and tools are required, just have a pair of training slides, fight against your body weight with bare hands!

　　The following is the action process:

　　1. The starting position is like a bridge, with your feet on the training slides, and the body looks like a straight line, tighten your hips With the abdomen to stabilize the lumbar spine and pelvis

　　　　2. Start the back of the thigh and exert force, step on the ground and one foot to slide backward until the knee joint is completely flexed! Then stay for a second to feel the back of your thigh tightening!

　　3. Then slowly straighten your legs and change the other leg to continue the movement, alternating this way!

　　　Precautions

　　1. When the movement is at its highest, tighten your glutes and the back of the thigh, and then return to the initial position under control.

　　2. Always maintain your torso posture during the movement, with your shoulders facing the ground, and your torso in a straight line to avoid bad postures of lumbar spine superextendment or pelvic tilt forward 1