Hamstrings and importance of hamstring strengtheningexercises
Hamstrings are muscles that are located at the back side of theleg, right below the butt. They are important for maintaining a straightposture whether walking or standing, and they are important for kneeflexion and hop extension. It is important to include exercises for thesemuscles in the workout plan, because by improving their strength, theirflexibility will be improved as well, and they will be less prone to leg muscleinjuries. However, not every exercise is for everyone, which is why it ishighly recommended to get help form a professional trainer or physiotherapist, particularlyif a person already has some injury of hamstring muscle.
Hamstring strengthening exercises
Bridging is an exercise that is done while lying on theback, with the knees bent and feet on the floor. The bottom needs to be lifted slowly until the knees, hips and shoulders are in a straight line. The back of thetights should be tightened while doing this, and the position should be keptfor 2 seconds before the bottom is slowly lowered back.
Good mornings are particularly effective for runners. The personneeds to be in an upright position, holding the dumbbell with both hands, and with arms in front of the body. The butt is squeezed and a bend should be brought inhips. Then the upper part of the body should be lowered down, along withlowering down the dumbbell. The body and the weight should be lifted slowlyafter this, and the exercise should be repeated.
Donkey kicks is another very useful exercise forstrengthening hamstrings, and it is done in the kneeling position, with palmson the floor. The thighs should make a 90 degree angle with the floor, and thetorso should be parallel to the floor. One leg should be lifted towards theback in an attempt to strengthen it, while the knee of the other leg should notbe bent. Torso and the lifted leg should be in one line, if the exercise isdone properly. Then the lifted leg should be lowered, but without touching theground, and this should be repeated 10 times for each leg.
Standing leg curl is an exercise that requires standing by awall or table to hold on for balance. The knee needs to be bent and heel isbrought towards the buttock first, and then returned to the floor slowly. Ankleweights may be added to increase the intensity and it is recommended to repeatit 10 times.