The back of the thigh that must be practiced: the importance of hamstrings

Hamstrings

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

　　Many people ignore the training of hamstrings on the back of the thigh! Maybe it is because it is something we can't see, but the significance of hamstrings is very important!

　　The important role of hamstrings!

　1 .The development of the hamstring muscles has a crucial impact on the strength of your squats. The main muscles involved in squats are the quadriceps and gluteus maximus, followed by the hamstrings. Here the hamstrings are a very important "stable" and "strength" muscle group. If you never train it alone, in fact, at a certain part of your squat, your strength will be very weak.

　　2. Secondly, the hamstrings and quadriceps belong to the "anti-anti-sisting muscle group". They have both opposite structural functions and mutual restraint effects. Your hamstrings are too weak for a long time, and the quadriceps will not be able to reach a full development level, because nature emphasizes "balance".

How to train?

　　In strength training, the hamstrings have two main functions: knee flexion (such as leg curls), and hip extension (such as deadlift).

　　Hamstrings are considered to be a "fast contraction" muscle group, which is best for heavy and explosive movements. High-weight movements are in order to improve nerve excitability and increase muscle density. The best effect

　　Light weight movements are best in fascial stretching and increasing the number of muscle fibers.

　　If your goal is to develop the muscle circumference of the hamstrings, these two methods should be taken into account.

　　In other words, choose an action (usually a hip stretching action) to use a high weight and low number, and then choose an action to use a light weight advanced number to concentrate on squeezing the target muscles so that it maintains constant tension.

　　What training movements are selected?

　　Stretching state movements and closing The contraction state movements should be performed alternately, because some contraction state movements can bring the highest muscle activity, which can promote muscle growth, explosive development, create a pump feeling, and stretch the fascia.

　Some stretch state movements can maximize muscle stretching and maximize muscle tension. This is also important for muscle growth and explosive development, and this can also cause slight trauma to the muscle.

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