STRETCHING EXERCISES
Stretching is an integral component of a person’s physical fitness. With the help of stretching exercises, ligaments and muscles become elastic, thickened and gain strength. Why stretch? Stretching is the…

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WHERE DOES FITNESS BEGINNING
If you have not been involved in sports for a long time, start “entering” the fitness training carefully and gradually step by step. First of all, consult your doctor, make…

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PUSHUPS
And most importantly, push-ups from the floor - the champion in unpretentiousness among strength exercises, there is enough of a yard for two meters to fully perform and achieve results.…

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BENCH ON LAYING ON TILTED BENCH
The bench press on an inclined bench, like the classic bench press, will load your chest perfectly, not forgetting about triceps and deltas. Its great advantage is the fact that…

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LIFE LIFE
One of the tendencies in power sports is one trend: they often may not pay enough attention to such basic exercises as squats or deadlifts, but this never happens with…

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BENDING FOOT LEGS

Performing flexion lying fully loads on all the muscles of the back of the thigh, as well as the calf. Given the isolating nature of the exercise, bending the legs would be the best choice for working on the relief and the separation of the muscles of the back of the thigh.

In addition, leg flexion is a movement characteristic of many other sports, which means that this exercise will allow you to improve your athletic achievements in such disciplines as football, basketball, running, athletics, jumping, wrestling, gymnastics, acrobatics, swimming and many others.

Technique performing bending legs

1. Lie face down on the bench so that your knees are on the edge. Fasten your ankles with special rollers, and grasp the edges of the bench or specially designed handles with your hands. This is the starting position.

2. Inhale and, holding your breath, gently bend your knees, trying to bring the roller to touch the back of the thighs.

3. On the exhale, gently lower the legs back. And without pausing in the starting position, perform the required number of repetitions.

It is important:

If there is such an opportunity, perform an exercise on the bench with an bend in the groin area, this increases the effectiveness of the exercise due to the maximum stretching of the muscles of the back of the thigh. It is also important to work with the maximum amplitude: fully straightening and bending the legs.

In this exercise, as in any other, the pace of its implementation is important. Slow – the risk of knee injury, fast, especially with jerks – traumatic for the lumbar region. The overall moderate pace will be optimal for execution, but with acceleration at the beginning of the climb.

Be careful about the position of your knees, they should be completely beyond the edge of the bench.

Stretching the feet will increase the load on the calf muscles, but there is a risk of spasms in the calves.

Do not allow a strong superiority of one muscle group over another: quadriceps and biceps of the hips, this is fraught with injury to the knees. Therefore, follow the uniform development of both muscle groups.

Exercise options

Standing leg flexion
Bend legs sitting
And besides these options, performed in special simulators, you can change the emphasis of the load by turning the fraught with injury the exercise:

By turning the socks inward, you increase the load on the biceps of the hips.

And in the case of a reversal of socks to the sides, you are more likely to force the semimembranous and semitendinosus muscles to work.

Working muscles

hip biceps
semitendinosus
semi-membranous muscle

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