The hamstring are a muscle group located in the upper part of the thigh and that is composed of biceps femoris, semitendinosus, and semimembranosus.
With them, knee flexion and hip extension are possible, areas that are frequently forgotten during warm-up.
A good strengthening of these muscles helps achieve better performance in disciplines such as cycling, running or triathlon.
In the first, the hips play an essential role, while in the other two the impact on the knees can be very dangerous.
Specific training is key to avoiding a hamstring injury.
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Why should you train the hamstrings?
Hamstring stretches help prevent the onset of muscle pain, facilitate the drainage of metabolic waste, improve body posture and induce a higher sports performance.
On the other hand, a good dynamic of these exercises accelerates muscle recoveryreleases tension on peripheral nerves and relieves tensions.
Its set-up is essential, because these muscles are used in high speed and intensity actions, such as sprints, jumps or changes of direction.
Hamstring injuries occur when strains or stretches of these muscles occur.
These are problems that mainly affect people who practice soccer, basketball, football or tennis, which are modalities that involve running fast, with sudden stops and starts. The athletes and dancers, due to the continuous impact on their knees, they can also suffer from these problems.
These muscular problems are frequently strains, which are usually mild, with little pain and a short recovery period; O well serious, and in that case require longer rest time and even surgical interventions.
Hamstring problems are characterized by symptoms such as pain in the back of the muscle when extending or bending the leg, increased sensitivity to touch or pressure in the affected area and weakness in the leg that suffers these episodes.
The formula to avoid these situations goes through a correct execution of hamstring exercises that strengthen this muscle group.
Many of these exercises can be practiced comfortably from home without the need for accessories of any kind, but others do include the help of another person or fitness equipment.
Leg curl with fitball
This exercise is very simple to start. It is enough to lie on the floor on your back with your arms fully stretched and your heels placed on the fitball.
The realization of the movement consists in raise the body in a straight line and leave the hips in the air, with the head and the upper part of the back resting on the ground. You will notice how your hamstrings contract and relax as you bring the ball closer and further away.
These exercises combine quick movements with others that require force.
The multihop, for example, fall into this category. You can launch jumps with one foot, with both bounces, swings, and rapid vertical and horizontal displacements.
A movement that involves the use of barbells with weights. The exercise consists of lift a weighted barbell from the ground to your waist, always in an upright position and keeping spine straight and extended.
The knees are slightly bent and the weight falls on the balls of the feet. If you don't have a barbell, you can substitute it with dumbbells.
bridge with legs together
One last proposal is to make a bridge. To do this, you have to lie on your back on the ground or a mat.
The legs are brought together as far as possible, with the knees bent and the feet flat on the ground..
The arms are fully extended forward, at the height of the hips. The exercise consists of raising your hips until only your head, upper back, arms, and feet are on the ground.
The elevated position must be maintained for several seconds in each repetition.
These are some of the best hamstring exercises.
Remember to include some of these dynamics in your physical preparation and don't forget to complete your training sessions with a good stretching session that incorporates the reinforcement of this muscle group.