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Title : Top 5 Mistakes training the hamstrings and corrective actions
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Top 5 Mistakes training the hamstrings and corrective actions

By Greg Merritt Flex

hamstring is the latest body bodybuilding. After all, most every other athlete trains - if they train them - for injury prevention. Note hams rarely seen on a non-bodybuilder, and even most bodybuilders lack density and details dieted down to impress a crowd weight rear leg blind or vertical lines. In this article, we help to hammer their hams as they expose the first five errors hamstrings training. Class is in session.

ERROR # 1: lack of exploitation ALL AREAS

EXPLANATION

the muscles in the back of the upper legs were traditionally called "thigh biceps," referring to the larger muscle ham hamstring. We made a linguistic leap forward in the last three decades as the most inclusive "hamstring" came into common use. Still, most coaches think of their hams as two muscles (one in the back of the thighs) or as a set of muscles with identical functions. In fact, there are three muscles in the back of the thighs (see "The Anatomy Lesson"), which together form the hamstrings, and biceps femoris has a somewhat different function semimembranosus and semitendinosus.

SOLUTIONS

• knee flexion with hips on the bench directed the biceps femoris (outside Semitendinosus hams). Be sure to do at least three sets of each ham training.
• bend your legs sitting target your semitendinosus and semimembranosus (interior hams), so they perform at least three sets of squats sitting on each ham training. Pulling your hips off the bench during knee flexion also focus more effort in this area.

ERROR # 2: INSUFFICIENT VOLUME

EXPLANATION

started the lesson of this month with the provocative argument that the hamstrings are the ultimate muscle group bodybuilding, but if you're like most weight trainers, not only have not given their hams due respect, it has also been DISSING them. Too many bodybuilders still relegate the back of her thighs to the back of your workouts in the legs. After slogging through an assault of it squats and leg presses, which only a lackadaisical sets of leg curls earn. In relation to body parts such as the biceps, which undoubtedly luxurious sets, hams have more muscle and deserve at least as much volume.

SOLUTIONS

• Especially if your legs are falling, consider forming their hamstrings on separate days of the quadriceps . This allows you to focus on each area.
• If quads and hams are trained in the same workout, try to combine the two following an exercise for one exercise to the other.
• Make at least 10 games for the hamstrings, and at least three different exercises in each workout ham. A routine sample set consists 12, Romanian deadlifts, knee bend and bend your legs seated, each for 4 games.

ERROR # 3: LAGGING INTENSITY

EXPLANATION

repeats When was the last time you did forced, drop sets and rest-pause to extend a set of leg curls beyond failure-full rep? Besides, when was the last time you yourself psyched for a tune-up balls to the wall Romanian deadlift how to approach a set of blowing squats or leg? Due in part to the fact that the hams are often relegated to the background behind quads, and partly to the fact that they are not a body part within striking colossal and / or sliced, most slog bodybuilders through his work ham on autopilot.

SOLUTIONS

• As mentioned above, give its own training hams to give its maximum approach.
• doing drop sets in lying or sitting bend your legs is as easy as moving contacts of the weight stack in a top slot. Make your last set of one leg performs a set sequence drop.
• A training partner can easily remove stress from the positive halves of repetitions and add tension to negative halves to keep sets go beyond failure.
• If you train alone, you can increase the emphasis on the negative by increasing the weight of the leg curl with both legs, but down with one leg (alternating legs each repetition).
• Any set of ham can be extended through rest-pause. Pause for 10-20 seconds in the ready position after arriving at fault, and then make up to 4 more reps to failure, pause again, and again make up to 4 more reps to failure.

ERROR # 4: minimize the importance of strength gains

EXPLANATION

As with enough intensity, a related error is the lack of emphasis on strength gains. If you're like most bodybuilders, who knows their personal brands in the press squat and leg, and each workout training before the beginning of the struggle. In comparison, bodybuilders tend to think deadlift Romanian as a "stretching exercises" and focus less on profits progressive force, and many are happy to churn out the same sets of moderate to high repetitions of squats with the same month after month weight, believing that it is enough to pump blood more than their hams.

SOLUTIONS

• As with any exercise, focus on doing more reps with the same weight or the same reps with more weight ham ham training workout. A training log can help control your short-term and long-term progress.
• no repetitions are locked in the range of 10-15. Pyramid of at least one training exercise ham, increasing the weight and decreasing repetitions to a maximum set of 6 reps.

ERROR # 5: Go too fast and too short

EXPLANATION

too fast and too short commonly linked, because when you are reducing the time of their representatives, is likely reducing your range of motion, too. Bodybuilders tend to work the middle range of bending the legs, missing crucial and contractions sections.

SOLUTIONS

• Slow Down representatives leg-curl. Take up to 5 seconds (2 seconds to 3 seconds down) on each repetition.
• focus on getting a full stretch and contraction in each repetition. Pause briefly in contraction with ankles as close to your buttocks as possible.
• Some machines use smaller pads ankle or foot using fists, which allow you to get a greater range of motion. Moreover, avoid machines over pads size or biomechanical designs that reduce the range of motion.
• to slow down and turn to each leg individually, make at least one training exercise unilaterally. He chose unilateral standing or kneeling on the leg curl machines or make your lying or sitting legs bend one leg at a time.

Lessons Learned

✔ Exercise both hams hams exteriors and interiors in every workout tendon hamstring.

✔ Make at least 10 games for the hamstrings, and consider splitting ham and quadruple workouts.

✔ sets of push to failure, and include enhancers, such as forced reps, drop sets and rest-pause.

Focus ✔ increased strength, and the pyramid some sets.

✔ slow down your repetitions of squats, and be sure to get full sections and contractions. - FLEX

- Read more at: http://www.flexonline.com/training/legs/hamstrings/top-5-hamstring-training-mistakes?page=6#sthash.OzP0Y2R8.dpuf

- Read more at: http://www.flexonline.com/training/legs/hamstrings/top-5-hamstring-training-mistakes#sthash.1yDkfume.dpuf

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