Hamstrings - exercises and training technique

The biceps (hamstrings) is located on the side of the hip. Any novice amateur athlete will not pay much attention to these muscles, and this is correct. At the first stages there is no need to fill your program with isolated exercises, because first you need to give the body the basic proportions. This article will bring much more benefits to people engaged in the hall for more than a year. So, biceps hips - how to effectively pump, how many approaches and repetitions do, how to do? Read on.

Features and Specificity

The hamstrings are located on the lateral side of the thigh. In turn, they have an individual structure - they consist of two heads: long and short. The first originates from the ischial tuberosus (flat tendon), while the second is on the lower part of the thigh. Joining together, they form a long, narrow tendon, fastened to the fibula. Hamstrings have several functions at once: thigh extension and flexion of the shin. In the event that the knee joint is in a fixed position, this group of muscles, together with the buttocks, unbends the trunk.

Recommendations for training

Do not forget that we also swing the hamstrings when we perform basic exercises such as deadlift and squat with the barbell. This is a very effective way to pump not only the muscles of the back. Legs and hands in this case receive a considerable share of the load. In general, when answering the question about how to pump the hamstrings, you can talk about two types of training:

1. Torso bends with weights.
2. Bending of the legs in the knees.

There is no question of which approach is better. It is best to design the program in such a way that both methods are involved and in no way interfere with each other. For example, in the first week to perform slopes, the second - bending the legs. And thus alternate exercises, so that the muscles do not get used to the monotonous load. Thus, the program should contain the following elements: squats, deadlift and some isolating exercise.

Basic exercises perfectly work out the hamstrings, giving them an unalloyable load. You should know that squats can be performed with a barbell or with dumbbells, with a narrow or wide setting of the legs. Choose the type of execution that does not cause discomfort and fully loads the muscles of the legs. But do not underestimate the strength of isolation exercises, such as leg bending in the simulator or hyperextension. To effectively hammer the hamstrings on hyperextension, you need to shift the pivot point a little lower - from the small pelvis to the quadriceps. The number of repetitions in one approach should be about 12-15 times. The number of approaches varies from 3 to 5. Also, do not forget about the warm-up before performing basic and isolating exercises. Thus, guided by the above information, you can effectively pump the hamstrings, whether you are a man or a woman. These exercises are suitable for representatives of any gender and can be included in the training process.