STRENGTHENS
HAMSTRINGS
STARTING POSITION
Position yourself so that your knees are just below the pad of the
weight machine and the padded ankle roller hits between your calf muscle and
your Achilles tendon.
With feet flexed, turn them out to 11:00 and 1:00. Slightly arch
your lower back. grab the handles (A).
ADVANCED ALTERNATIVE
Position yourself as described above, but rise up on your elbows,
keeping them just under your shoulders (see inset). This option isolates the
hamstrings even more and is therefore more challenging.
MOVEMENT
Keeping your feet flexed, contract your hamstrings and pull your
heels toward your butt (B). HARD
Pause without changing the arch in your lower back.
Then slowly lower your heels back to the start (A). EASY
Keep your chest lifted up and outward if performing the Advanced
version.
Why It’s Perfect for
You
Strengthening and toning the hamstrings will make the backs of your
thighs look awesome. This move concentrates the resistance completely on this
often weak muscle group as the knee flexes. What’s more, the exercise
strengthens the muscles and tendons surrounding the knee joint, which is
important for women, especially since they are particularly prone to knee
injuries like ACL tears.
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