5Basic Exercises To Create Strong Hamstrings For Crossfitters
5 Basic Exercises To Create Strong Hamstrings For Crossfitters: The powerful muscle H of rope is essential for Crossfitters. Like a large joint muscle (the hamstring is attached to the hips and knees), they have a big impact on how you move. If you can not work properly due to inflexibility, your quadriceps and pelvis will tense, which will eventually lead to a decrease in scores and even injuries.
The chain of the back is only the back of the body, and its main muscles include the lower back, the gluteus maximus, the hamstrings and the calves. This area is often overlooked and misunderstood. Many people sit 8 to 10 hours per day. Due to the sitting position, the quadriceps become short and tight, and even hamper the gluteal muscles.
Strong hamstring tendons: be sure to stretch
The most important part of the developed H-strings is to stretch them.
The PNF (Propioceptive Neuromuscular Facilitation) stretch is a very effective method. It works by stretching the reflex by increasing the range of motion by contracting and relaxing the muscle throughout the stretch. Putting it down helps eliminate the pelvic tilt without much effort.
First stand on your back, wrapped around a leg with a towel, resistance band, rope, your hand, etc., as much as possible, as close as possible to 90 degrees, then your hips began to close.
Push the leg away from the strap approximately 25% of the force, as if trying to lower it, so that your hamstrings and some limbs join for about 5-10 seconds.
Quickly relax your legs.
Use this relaxation as a stretch to stretch your legs straight to your body while relaxing with the help of the muscles and leg bands.
Use Romanian deadlifts to build strong hamstrings
Hold a handle with a pronator (palm down) horizontally on the buttocks. Your shoulders should return, your back bent and your knees slightly bent. This will be your starting position.
Move your hips back as far as possible and lower the bar. Keep the bar close to your body, look forward and your shoulders return. If done properly, you must achieve the maximum range of flexibility of the hamstring muscles below the knees. Any additional exercise will be a compensation and this movement should be avoided.
At the bottom of your range of motion, stand up by pushing your buttocks forward to return to the starting position.
Start on the shelf at shoulder height. Pass the lever through the back of the shoulder, just like the armpit, not the top of the shoulder. Keep the back firm, the shoulder blades attached and the knees slightly bent. Get off the shelf
First bend the hips and move them backward as they bend closer to parallel. Keep the posterior arch and cervical spine correctly aligned.
Use the buttocks and hamstrings to extend through the hips and rotate the movement. Continue until you return to the starting position.
Build a strong leg cord – hip bridge
Lying on your back on the floor, knees bent and feet flat on the floor. The palms are down and the arms are placed on each side of the body.
Lift the hips off the floor until the knees, hips and shoulders form a straight line. Squeeze the buttocks and keep the abdomen absorbed so that you do not stretch your back too much during the exercise.
Hold the bridge position for a few seconds before relaxing.
Make your feet wider and wider, making it more and more critical. The most difficult way is to place your feet on a moving platform, such as a soft ball or rug. Slowly pull your legs in your direction.