Thigh biceps: how to train correctly

The biceps femoris is one of the most traumatic areas on the human body, so it must be trained carefully but carefully. How to properly pump your hamstrings, read our material.

The biceps femoris is a general name that combines several muscles on the back of the thigh. This area is also called the biceps femoris muscle. Thus, the femoral biceps consists of two heads: short and long: the long head stretches from the buttocks, and the short one extends along the entire lower part of the thigh. When they connect, they form a narrow, long tendon. The main function of this zone is to extend the hip and flex the lower leg.

Pumping up the hamstrings separately is only worth it for those people who already have some experience in fitness. If you are a beginner, then it will be enough for you to do general exercises for the legs and buttocks. Also remember that this area is trained during squats, so it is best to train it during leg training, devoting several exercises.

Biceps muscle training can consist of two types. The first is bending forward with weight, the second is bending the legs. What type of exercises to choose for personal training is up to you. You can focus on personal preferences and feelings.

The first and one of the most effective exercises for training the hamstrings is the good old lunge. This exercise is best performed with weights, that is, with dumbbells in your hands. If you don't have dumbbells, use plastic water bottles to perform this exercise.

To perform the exercise, stand straight with your feet together. As you exhale, take a step forward with your right foot, with both toes pointing straight ahead. At the exit, lower yourself down, while during the squat your knee should not “go” beyond the level of your toes. Perform 3 sets of 15 times.

Another effective exercise for the hamstrings is weighted forward bends. The weights can be a barbell, dumbbells or water bottles.

To perform the exercise, stand straight, spread your legs slightly wider than your shoulders, and bend your knees slightly. As you exhale, bend over. The tilt should be as low as you can keep your back straight. By the way, this exercise (as well as lunges) perfectly trains the buttocks. Do sets of 12-15 repetitions.

It is important to remember that when training the hamstrings, it is necessary to ensure the correct technique for performing the exercises and control the load. Start your workout with light weights and gradually increase them to give your muscles a chance to adapt and grow. Also remember to warm up before your workout and stretch afterward to reduce the risk of injury.

It is important to note that each person is unique, and optimal training may vary depending on the individual and goals. If you are able, consult with a coach or exercise specialist to develop a personalized training program based on your needs and abilities.

Always remember that regular training and the right approach to the training process are key factors in achieving the desired results. Good luck with your training!