How to pump the hamstrings and muscles of the buttocks with one set of exercises

Sport and fitness

The posterior surface of the thigh is sometimes very difficultto pump up. The hamstrings bicep consists of three groups of muscles: semitendinous, biceps and semimembranous. They are responsible for flexing the knee, slowing the movement of the shin and moving the leg backwards.

The hamstrings play a major role in performingexercises for squatting (with a barbell, with dumbbells, on simulators), kicks and presses. Uniform development of these three muscles is important when the entire lower part of the body is loaded.

To maximize the bicepships, in addition to exercises on the simulators, you can perform torso torsions forward with the load, various flexing of the legs, engage in athletic walking or running for long distances.

Hamstrings. Exercises

Technique for pumping the bicep of the footis the bending of the legs in the knees, lying on the bench of the simulator. In this case, the back of the shin (Achilles tendon) rests against the roller. The roller rises slowly up to the maximum limit with the feet, then slowly descends. During flexion, it is necessary to inhale, with extension - exhalation. The simulator should not be overloaded, otherwise it is possible to apply a microtrauma to the biceps of the foot.
Bending legs, sitting on a special simulator. The technique of performing the exercise on the hamstrings is the same as lying down. Only the legs lower the roller with the load. In this exercise, you can change the distance between the stops, then when the load will be involved different parts of the bicep.
Bending legs standing. The peculiarity of this exercise is that one-sided muscle training is stronger with each repetition. When changing feet, break between approaches should be avoided.
This exercise is performed without weightingload. Having reached the optimal technique, you can use dumbbells in the lowered hands. It is necessary to do sit-ups, but with the deviation of the trunk back. The starting position is standing, legs apart on the width of the shoulders. Having risen on the toes, it is necessary to make a sitting, having deviated back to the greatest possible angle. In this case, the hips and the body must be in the same plane. For beginners, it is allowed to stick to the wall or back of a chair until you find your level of balance.

Exercises on the muscles of the buttocks

Carrying the load on the muscles of the biceps legs, parallel to the muscles of the buttocks. Consider a few exercises on this group of muscles.

Standing straight, in the hands lowered along the bodydumbbells. With a straight back, make a thrust forward to the maximum distance so that the thigh is parallel to the floor plane. Return to the original rack. Do the same with the other leg.
Squats. The bar is located on the shoulders behind the head. Hvat - slightly wider than the distance between the shoulders. The legs are set at 50-65 cm, socks - apart. Slow squats with a straight back are performed until the hips become parallel to the floor plane. Below you do not need to squat. It is also necessary to stand up slowly. In the upper position, you also need to strain the buttocks.
Body lifting with biceps hips and glutesmuscles. Standing on his knees on a soft pillow, the heels are fixed under the roller. The body sinks slowly until it becomes parallel to the floor. In this case, only the knees are bent. Return to the starting position. This exercise is very complex and only suitable for trained athletes.