The hamstrings are the muscles in the back of the leg: the biceps femoris (long head), biceps femoris (short head), semitendinosus, and semimembranosus. They are responsible for: knee flexion, internal rotation and external rotation and hip extension.
When you work out a muscle or muscle group, you want to target as many muscle fibers as you can, in as many different angles or ways that you can. Choose a weight that gives you a workout, but does not give you severe pain. Choose a weight that you can lift for the full range of motion. Breathe in when you extend your arm and breathe out when you lift the weight.
Here are the exercises:
1. Use the hamstring curl machine. Adjust the seat also that your knees are aligned with the mark, usually a plastic circle on the machine. Hold your back steady. Use a seat belt if you must. Leave only a little space between the small of your back and the back of the seat. Do smooth, easy movements up and down. Do four sets of ten repetitions.
2. Use the lie-down hamstring curl machine. Make sure that your ankles are beneath the bottom bar that you lift. Do smooth, easy movements up and down. Do four sets of ten repetitions.
3. Lunges (See the lunges blog.)
4. Squats (See the squat blog.)
As with other muscle groups, rest in between days where you use the triceps as primary muscles in an exercise. Have fun!
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Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.