I started off with one 10-pound dumbbell between my feet and did the final set of reps with a 15-pound weight. I loved how easy it was to adapt the hamstring curls. I’m not a huge fan of the gym - even as a fitness editor, I find the weights room overwhelming and I much prefer grabbing a set of dumbbells and working out from home. I added hamstring curls to my leg sessions - here’s what I learned It was easy to adapt If you feel pressure in your knees or back during the exercise, stop, and seek help from a personal trainer to ensure you’re form is correct. Remember to move slowly throughout the exercise and avoid jerking your legs, as this can lead to injury. Alternatively, if you have them, you can use a set of ankle weights instead of a dumbbell. The weight you use may be light, but your hamstrings will feel heavy by the end of it.Alternatively, hold a dumbbell between your feet, curling the dumbbell up towards your glutes, then lowering it back down to the ground. And if you do it right, you'll feel your hamstrings work and see them grow-maybe for the first time in years. Then when you're ready, put your strength to use with 's top hamstring exercises. Trust me, this method of training your hamstrings can't hurt. ![]() In fact, that may be exactly what you need to encourage new growth. You may have been attacking the type IIb fibers for years, but it doesn't mean that you can't strengthen the type I and IIa fibers. Perform this type of training twice a week for a good three- or four-week period, and you'll encourage growth in fibers that have been dormant for quite a while. If a muscle imbalance does exist between both sides, do the exercise one leg at a time, and always start with the weaker side first. Light and slow leg curls will unveil a left-right discrepancy very quickly, believe it or not. ![]() For this reason, you may feel that one side dominates. Both your left and right hamstrings must work throughout the entire range of motion, not just part of it. When you train in this manner, you can't hide any weakness. On the third and final set, use less weight, and try to maintain plantarflexion throughout. Lift the load in dorsiflexion (toes up) as you fatigue, but always lower the weight in plantarflexion (toes out). You may lose several reps by the second set, especially if you're not used to doing this type of training for your hamstrings. The first set should be manageable, but after that, your performance will likely drop dramatically. Light and Slow Will Show You Where You're Weakĭon't be fooled when you commence this type of training it's more challenging than you may think. And if you normally train your hamstrings heavy once a week, you can go light twice a week. If you typically take 3-4 minutes of rest between sets, 90-120 seconds will be enough with a lighter weight. You'll need less rest between sets, and less rest between workouts. Here's the other key: Since you're only using half the weight you normally do, you'll be able to cut your rest periods in half as well. I promise you, if you do leg curls right, even with a fairly light weight, you'll really feel your hamstrings. Your butt raises in the air to shorten the distance of movement, and no matter how hard you try to maintain ankle plantarflexion, by the second or third rep you're already in dorsiflexion as your gastrocs are coming into play to help out. Because you're using a weight that's probably too heavy, your form goes to hell in no time. ![]() The hamstrings don't do much after that initial pull they just come along for the ride. Usually, you initiate a leg curl with a blast of force, and momentum takes over the rest of the way. You'll quickly discover what a difference this type of training makes.
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