< span style="font-size: 14px;">Rear leg training: Lie on your back and alternate leg hooks!
People always ignore things they cannot see with the naked eye, and among all the parts of our body, the back of the thigh ( Hamstring) ranked first in the neglect list!
The muscles on the back of the legs are very important. They are one of the important engines of our human body. They are needed for anything we run, jump, or squat. Its powerful contribution and strong hamstring muscles will make your sports performance even more powerful!
At the same time, the muscles on the back of the thigh are of great significance for stabilizing the knee joint and avoiding anterior cruciate ligament (ACL) injury< /span>
On the knees The anterior cruciate ligament (ACL) is an extremely important ligament when it comes to joint integrity and stability. Specifically, the ACL connects the femur (thigh bone) to the tibia (shin bone) and runs at an oblique angle from the back of the femur to the front of the tibia. Because of this arrangement, the ACL is responsible for preventing anterior translation of the tibia or posterior translation of the femur.
NowMany of us are aware of the importance of the quadriceps to knee health, but, oftentimes, the hamstrings are overlooked. The hamstrings run along the back side (back side) of the thigh and insert into the back surface of the tibia and fibula (tibia). When contracted, the hamstrings can bend the knee, but they can also pull the tibia backward. In this way, the hamstring acts as a dynamic protector of the ACL by limiting excessive anterior translation of the tibia and strain on the ligament.
If you wish to reduce your risk of ACL injury or recover from ACL reconstruction, don’t forget to include it in your strength training program Hamstring work as this group plays an important role in protecting the ACL.
Today I want to introduce to you a great hamstring muscle group exercise: supine and alternate leg hooks
A very simple and effective movement that does not require complicated equipment or tools. Just have a pair of training sliding plates and use your bare hands to resist your own body weight!
The following is the action process:
1. The starting position is like a bridge pose, with both feet on the training sliding plate. When viewed from the side of the body, a straight line appears. Tighten your buttocks and abdomen to stabilize the lumbar spine and pelvis
2. Start exerting force on the back of your thighs, step firmly on the ground and slide your hooked leg backwards with one foot until the knee joint is fully flexed! Then stay for a second and feel the back of your thighs tighten completely!
3. Then slowly straighten your legs back, switch to the other leg and continue the action, so alternately!
Notes
1. When the movement is at its highest, tighten your gluteal muscles and hamstrings, and then return to the starting position under control.
2. Always maintain your trunk posture during the movement, with your shoulders on the ground and your trunk in a straight line to avoid overshooting of the lumbar spine. Bad posture of extension or anterior pelvic tilt 1