How to develop biceps femoris? 30

Teach us biceps femoris stretching exercises.

Exercising biceps femoris is not only a need to do some exercises, but also requires the help of equipment, for example, dumbbells are very good, a tool that can help you exercise your biceps, so how to train biceps femoris with dumbbells?

1. Weight-bearing half-squat. Stand upright with your legs shoulder-width apart. Place a gym stick on your shoulders in both hands (if you don't have one, you can cross your hands over your chest). Then squat down until your thighs are parallel to the ground. Repeat this movement 3 sets of 20 times.

2. Lunge squat. Stand upright with your right foot in front and your left foot in the back. The knee of the left leg is slightly bent. Then do the squat, taking care to maintain your balance as you squat. Repeat 3 sets of 20 reps on each side.

3. Stretching action. Stand upright with your legs together, then pull your left ankle with your left hand as close to your hip as possible and hold this position for 15 seconds, then switch to the other leg. Stretching the legs is very important to prevent the legs from getting thicker after the workout and make the legs smooth.

4. Lie on your back and split your legs. Lie flat on the floor with your back against the floor. Lift your legs together and upwards at a 90-degree angle to your upper body. Then spread your legs apart as much as possible and close them together, repeating this movement for 3 sets of 30 times.

5. Hold the ball in a sitting position. Sit on the floor with your hands behind your body and your upper body leaning back slightly. Bend your legs, hold a ball between your knees, squeeze it inward until you are exhausted, and let go. Repeat this movement 3 sets of 20 reps.

6. Lift the heel with weights. You can do this movement with your bare hands or with 3 5lb dumbbells in your hands. On tiptoe, hold on top for 2 seconds, feel the calf muscles straining, and then let go. Repeat this movement 3 sets of 30 times. Be sure to massage your calves and stretch afterwards.

The above is the method of using dumbbells to train biceps femoris, and those who need it can learn about it.

Summary. Hello dear, I'm glad to answer for you and learn about the initial movement of the biceps femoris working condition: lie prone on a leg curl with your knees just over the end of the prone board.

Adjust the resistance pad so that the back of your ankle is stuck right under the pad. Grasp the handle and inhale deeply. 2.

Procedure: Keeping your torso straight, contract your biceps femoris to move the pad towards your hips, and when the movement reaches the midpoint, begin to exhale. At the top of the movement, squeeze your biceps femoris hard and slowly reverse back to the starting position.

Hello dear, I'm glad to answer for you and learn about the initial movement of the biceps femoris working condition: lie prone on a leg curl with your knees just over the end of the prone board. Adjust the resistance pad so that the back of your ankle is stuck right under the pad.

Grasp the handle and inhale deeply. 2.Action process:

Keeping your torso straight, contract your biceps femoris to keep your tumbling pads moving toward your hips, and when you reach the midpoint, begin to exhale. At the top of the movement, squeeze your biceps femoris hard and slowly reverse back to the starting position.

1.When hooking the weight, the calf should not exceed the vertical plane, and the biceps femoris should be controlled forcefully when reducing, the legs are not completely straightened, and the tension should be maintained, and the action process cannot rely on inertia. If this situation occurs, it means that the weight is too light, and the trial weight should be increased appropriately, and attention should be paid to controlling the rhythm of the movement, such as the centripetal contraction is slightly faster, and the eccentric contraction is slightly slower.

2.Do not lift your buttocks when the biceps femoris contract hard. Avoid leverage.

If this situation occurs, it means that the weight is too heavy, and the test weight should be reduced, and the intention should be focused on the large contraction and extension of the agonist muscles. 3.Pointing my toes outwards helps me focus on the hamstring junction and the lateral biceps femoris.

Keeping your toes straight is good for the development of your entire biceps, and it's the medial part of your biceps femoris that is the main blow when pointing your toes at your inside. 4.Similar actions:

Dumbbell prone leg curls. When bending, it is advisable to lift the calf to be perpendicular to the ground, do not overtake, otherwise the dumbbell is easy to lose control, squeeze the biceps femoris muscle firmly after reaching the highest point and hold it for a moment; Restore slowly and allow the dumbbells to stretch the biceps femoris firmly.

1.After adjusting the appropriate weight, stand facing the standing leg curler, stand with your left foot and the heel of your right foot hooked on the bar. Grasp the handle with your hand and keep your body upright and balanced during the movement.

2.Contract the biceps muscles and bend upwards as hard as possible. 3.

Pause, slow and controlled devolution. 4.Repeat the required number of times and swap the left and right foot positions.

Dapeng Fitness Class: Lunges and Lunges 7

Saipu Fitness:

First of all, let's take a look at how to train the quadriceps muscles, and it is recommended to do the front neck squat. This movement is mainly to practice our quadriceps, beginners feet are about a little wider than the shoulders, the toes are as far as possible towards a position in front of you, the knees are always on the toes when you sit and the thighs are slightly lower than your knees, imagine that now you hold a very heavy object on the front side of the neck, and then we do a squat, this action pay attention to look at it from the side.

If you think this movement is very simple, and after a while you have mastered the pattern correctly, you can add a dumbbell and we will put the dumbbell on the front of our neck to do a lift. If you look at it from the side, you can squat the same way, and for beginners, you can squat directly with your bare hands. This movement is very effective for working the front of the thighs, which is also known as the quadriceps.

Then let's talk about how to train the biceps femoris, what is recommended here is the same action as the deadlift, we do it with our bare hands first, in the process of doing it, the whole back is to maintain an upright state, and when we get up, the back of our thighs will exert force.

If you feel that your bare hands are very simple, we can add a weight, hold a dumbbell in both hands at the same time, place it on the front of the thigh, bend the hip directly, try to bend the hip down, and keep the back in an upright position. Then extend your hips and straighten, taking care not to lean back at this time, as your lower back will compensate when you lean back, so our core is always in a state of tightening.

This is a knee flexion movement, of course, if you can, we try to do a knee straightening movement, so that your hamstring muscles, which are our back side, will be more demanding.

Precautions: 1. When the dumbbell shin extension squat connects the quadriceps muscles, the beginner's feet are slightly wider than the shoulders, the toes are forward, and the thighs are slightly lower than the knees.

2. Deadlift to exercise the biceps femoris, keep your back straight, bend your hips straight down, and don't lean back when you get up.

3. Add weights with dumbbells after mastering the correct exercise pattern.

Lower your forearms with palms up; Bend your forearms forward to your shoulders. The training method is a curl in various ways; Boating action.

The biceps femoris muscle is located on the back of the thigh, and this part is exercised in the gym with special equipment, so it seems that it cannot be exercised at home. In fact, doing squats at home can exercise the biceps femoris.

In fact, squats can not only exercise the front of the thighs, but also the back of the thighs, and even the calf muscles. Doing squats regularly also helps in the development of muscles throughout the body.

Beginners can do a freehand squat first, then a wall one-leg squat, and finally a single-leg squat.

If you can do more than 30 freehand squats at a time, you can do a wall one-leg squat, and if you can do more than 10 wall one-leg squats, and your balance is improved, you can do a one-leg squat.

Squat action process:

Tiptoe out, 11:05 direction. Tuck your abdomen and chest, keep your back straight, go down to your thighs parallel to the ground or your knees slightly less than 90 degrees, lift your other leg off the ground (don't lift your feet for freehand squats), and go up to your knees slightly flexed, not overextended.

Squat workout method:

Do 3 to 8 sets of 10 or more, with a 1-minute break between sets.

Exercise with dumbbells every day, and be more regular.

It is necessary to ensure that the body's nutrition can keep up, so that the body gets fat first, and after there is more meat, it is practiced;

Second: When the body is exercising, you can't use too much force, you can do it, you must have a rhythm, and don't hurt yourself.

Third: [Biceps] Use dumbbells, sit on the bench and elbow joint test the inner thigh 20-25 as a group, rest for about 40 seconds after doing it, carry out the next group, do 3 groups, and then exercise the large group of muscle groups, squats and strong pulls have a good effect to accelerate muscle growth.

Muscle endurance is exercised first, and there is a diet to pay attention to, mainly based on protein absorption, and it is recommended to eat eggs after training.

If you want to practice other parts, send a follow-up question, and if you don't want to, agree.

Which pair of dumbbells to practice several sets a day.

Use an arm stool to refine your biceps.