To Perfect Body

Purpose of the exercise

  This exercise tones the muscle solicits and back of thighs. This is an isolation exercise that is effective for these muscles but less profitable poly joint exercises like deadlifts classic Romanian or straight legs that will make you take more mass to the thighs.
Studies on the electromyographic activity of muscles during contraction rear thigh muscle show that the leg curl back and deadlift are two times more effective than the squat to solicit these muscles. Work specific hamstrings is advisable especially if they are behind.

Targeted Muscles

  Hamstrings hamstrings (biceps femoris, the semitendinosus and semimembranosus), calves (twins).



Running the exercise

  Lying flat on the machine, the head facing the ground, put a pillow under your hips if the bench is flat to avoid having a bent position.
The sleeves shall be placed under the Achilles tendon and not behind the calves or heels. Knees in the axis of the machine.
The buttocks must be incurred during the execution of the exercise. Back cushions as possible to the buttocks then contract back strong thighs. Descend slowly keeping the voltage.

Breathing

  Inspire during the descent of the load by returning to the starting position and exhale for the concentric phase of the exercise.

Safety

  The benches hamstrings are not flat to avoid excessive arch in the lower back. If this is the case, you must use pillows or rolled mats to keep the correct position of the back. Do not raise the head during the execution of the exercise but keep right.

Variants

  A variation of this exercise weights standing on a hamstring machine. This machine can work one leg at a time. It should be like version lying careful not to arch your lower back. To do this, head down a little and round the back. Run a complete series on one leg then switch.
There is also a hamstring machine where you are sitting.