The most effective hamstring exercises are those that involve more muscles. This helps not only to increase mass and strength, but also to work out the relief of the muscles well.
It is necessary
- - dumbbells;
- - platform.
Instructions
Step 1
Basic exercises that involve several groups of joints are excellent for reducing the back of the thigh. With their technically correct execution and a gradual increase in the load, you can get an excellent study of the back of the thigh. These exercises include: lunges, squats.
Step 2
In a large number of people, the back of the thigh is pumped during the leg training period. It is not uncommon for professional athletes to break down their strength training sessions to specifically target specific muscle groups, such as the hips.
Step 3
If during training the muscles of the back of the thigh are in a tense state, then isolating exercises, sitting or lying down, should be excluded from the complex. If you plan to jog the next day after the main strength training, then isolation exercises for the back of the thigh should also not be performed.
Step 4
One of the most effective exercises for reducing the back of the thigh, which is not included in the basic exercises, is the platform lunges. Stand straight with your left foot on a special platform. In this case, the right leg remains behind on a flat floor surface. Please note that the distance between the back and front legs should be such that a 90-degree angle is formed during the lunge. Keep your back straight. Lower your arms with dumbbells along the body. Slowly lower yourself down, trying to touch your back leg with your knee to the floor surface. Return smoothly to the starting position. Repeat the exercise 15-20 times on each leg.
Step 5
Weighted squats will also help reduce the back of your thighs. Take the starting position for the exercise. Stand straight, arms with dumbbells, crossed, place at chest level. Feet shoulder width apart. Perform squats at a slow pace, trying to keep your back straight. The exercise is repeated 20-25 times in 2-3 passes.
Step 6
Stand up straight. Swing your straight leg back. Fix this position for 2-3 seconds. Gently bring your leg back. Repeat this exercise 15-20 times on each leg. If you decide to increase the load, add the number of repetitions, bringing it up to 30.
Step 7
If you do not have enough time for regular training, you can replace the load that will effectively reduce the back of the thigh by walking up stairs and walking.
