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| Muscles worked: |
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Hamstrings |
| Instructions: |
- Lie face down on a leg curl machine with your
knees just below or off the bench of the machine
and your Achilles Tendon (below calf/above heel)
hooked behind the roller pads.
- Your legs should be fully extended with some
natural flex at the knees, and your toes should
be pointing down.
- Reach and hold on as far forward as possible so
that your lower back is unable to arch.
- Keeping your pelvis flat against the bench, raise
your heels up toward your buttocks so that your
legs bend to about a 90 degree angle and hold for
a brief second while contracting (flexing) your
hamstrings.
- Return to the starting position in a slow,
controlled manner.
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| Don'ts: |
- Don't let your back or pelvis rise from the bench
in an arch. If you notice your back or pelvis is
rising from the bench try placing a small pillow
under your pelvis and grab as far forward as
possible.
- Don't swing the weight up using momentum.
- Don't drop the weight down. Use a slow controlled
motion.
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| Alternate exercises: |
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These exercise instructions and video demonstrations are provided by Global Health and
fitness. Visit GHF to find exercise
instructions and video demonstrations for more than 150 strength training, cardiovacular,
and stretching exercises. Here you'll also find customized exercise programs, muscle
explanations, healthy recipes and cooking/shopping/dining-out strategies, easy-to-follow
health and fitness recommendations, national health club/personal trainer directories, and
much more! |
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