Hamstring And Gluteal Exercises For A Muscular You
Working your hamstrings and gluteals will balance quad work,
protect vulnerable hamstrings and continue the toning you began in the front of your thigh. Normally hamstrings
need only be 2/3 as strong as the quadriceps. But they must be at least that strong, and in many people, they
are not. The muscles that line the side of hop and thigh lift your leg away from your body and rotate it
inward. These are the abductors. One major abductor is the gluteus medius. If this muscle is toned, you can
feel it under your legs when they are placed on your hips with your fingers touching the bumps on the front of
your hip bones.
The big muscles of your calf, the gastrocnemius and the soleus, join at the Achilles tendon fixed to your
heel. These muscles pull on your heel, allowing you to rise on your toes as you walk or run. On the front of
the shin are muscles that lift feet and toes. Exercises for the muscles of the lower leg protect the shin and
the ankle.
You would be able to choose a number of good exercises here to tone such area:
Hamstring and Gluteal Lifts
Working your hamstrings and gluteals will balance quad work, protect vulnerable hamstrings and continue the
toning you began in the front of your thigh. The first thing that you need to do is to make some leg
extensions. Place your hands directly below your shoulders as you extend on leg straight back with your toes
pointed below. You will then bring your lower leg up to a right angle as you flex your foot. It is important to
keep your torso steady.
After you are done with it, you may proceed with the bent leg lifts by bending one leg at the knee at 45 degree
angle while pointing your toe.
Hamstring and Gluteal Squeezes
With your feet and knees together, lift your hips while leaving your upper back on the floor. Then, you can
squeeze your thighs and buttocks tightly. Hold, lower slowly and relax. After that, you get into position with
your back flat on the floor while your feet are separated and your knees bent. Tilt your pelvis and your raise
your hips slightly. You have to remember to be careful not to raise your upper back off the floor. You have
your press your legs together tightly. Repeat procedure.
Trackbacks
The author does not allow comments to this entry
Comments
Display comments as Linear | Threaded