Leg rear side training: 4 recommended movements!

Leg rear side training: 4 movement recommendations!

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

　　The muscle group on the back of the leg is very important. It is one of the important engines of our human body. Whether we run, jump, or squat, we need its strong contribution.

　The most common injuries in football games are the back of the thigh and tear.

　　In fact, anyone who participates in high-speed step-by-step sports, whether track and field, football, basketball, dance, baseball, marathon or even brisk walking, these sports are on the thigh The risk of injury to the back muscles. When the thigh swings forward, the back muscles of the legs are responsible for "reducing".

　　So at the end of each running pace, especially when sprinting, they are facing huge pressure. If they are not strong enough, they may tear apart.

　　Many people have long-term leg training energy only focus on the quadriceps on the front of the thigh, and have done too many squat lunges, which can easily lead to the unbalanced development of our leg muscle strength. The back of the legs and the front of the legs belong to the "anti-figure muscle group". If the back of your legs are too weak for a long time and the muscle strength is unbalanced, it will inevitably bring the risk of injury!

Want to make the back of your thigh stronger?

　　First of all, you need to pay attention to it, balance your leg training, and focus more on the menu that can train the back chain of the body. The hip-dominated movements and knee-bending movements cannot be ignored!

　　Today I will introduce 4 great movements to help train the back muscles of the legs!

　　Action 1: Barbell hip flexion!

　　The hip hinge movement is the first choice for training the back chain of the body. Good morning is a simple and easy-to-get action

　　Action process:

　　1. Stand with your feet shoulder-width, place the barbell incline At the square muscles, raise your head and straighten your chest, tighten your core muscles to ensure that your spine is in a neutral position, and your knees are straightened and not locked

　　2. Use the hips as the driving point! Bend your hips, and bend your hips (behind your hips), and hold your knees back, and slowly go down like a bowing posture. Feel the feeling of being pulled on the back of your legs! Keep the torso stable during the process and the spine is neutral

　　3. Focus on the hips: the glutes muscles exert force and stretch your hips upward! Imagine pushing your hips forward and erect until your body is upright. Then clamp your butt!

　　When performing movements, you should pay attention to feeling the tension and pulling on the back of your legs, while maintaining them in the lumbar spine neutral

　　Operation 2: Glute Ham Raise

　　This is a very powerful but few people do training. It mainly uses centrifugal contraction to train the back of your thighs!

　The following is the action process:

　　Kneel on the ground, fix your ankles, and then slowly and smoothly lean forward to make your chest gradually approach the ground. Use the back of your thigh muscles to "swallow" the momentum of your body forward. After the back of your thigh muscles cannot resist, reach out to support yourself. When your chest touches the ground, push your body to the beginning and repeat.

　　Action 3: Hanging the legs

　　A very simple and effective movement, no complicated equipment and tools are required, and you can have a support point, and fight against your body weight with bare hands!

　　The following is the action process:

　　1. The starting position is like rowing in the reverse direction, grab the barbell with both hands, put your feet on the training bench, and your arms are naturally straightened, and the body and the ground tend to be parallel!

　　2. The muscles on the back of the legs exert force to drive the knees to bend and pull the body forward, bend the knees to 90 degrees! Then stay for a second, and the torso always stays in a straight line!

　　Note: When the movement is at its highest, Tighten your glutes and the back of the thighs, and then return to the initial position under control.

　　Action 4: Prone and raise your legs

　　Simple single-joint movement, using hip extension to drive the back of the leg chain, can train your hips and the back of the thighs well!

　　You only need a prone chair or box, which is very convenient to operate

　　Action process:

　　1. Choose a box one meter higher, with the upper body leaning on the stool, with the hip joint as the fulcrum, and the stuck height is above the hip!

　　2. Grasp the handrail Stabilize your body, raise your head and chest! Stabilize your body, bend your knees slightly, and your soles are close to each other. The angle between the torso and thighs is 90 degrees!

　　3. Retract your hip muscles, lift your legs upwards, stretch your hips at the highest point of the movement, hold your hips to shrink your hips, squeeze your hips, and then slowly restore and repeat. Then lower your feet in a controlled manner.

　　4. Try to keep your legs straight as much as possible will increase the difficulty of your movement, and you can also bend your knees slightly.

　　Precautions: Use hip joints to stretch instead of lumbar spine, the waist will not move! Once any discomfort occurs on the lower back, it means you have done something wrong!