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It is not only strength exercises that can help you work this muscle.
Training and proper nutrition, different types of exercises and healthy habits help to become healthier. After all, it’s great to feel lightness, strength and energy all day long. We should not forget about the aesthetics of the body: beautiful and firm legs is a dream, but it can become a reality if you follow some rules and know how to work.
How to pump the rear surface of the thigh in the gym?
Leg curls while sitting at the gym
How to do it
- Sit in the exerciser, fix your back in a straight position. Knees do not go far beyond the roller, the socks are pulled on themselves.
- Put your shoulders slightly down and hold your lower back tightly in place to prevent deflection.
- Take a breath and as you exhale, bend your legs.
- When returning to the starting position, do not fully straighten your knees and do not drop your weight abruptly.
Cuff leg swings
Technique
- Place one leg on the floor, it is a supporting leg, the second leg is slightly bent at the knee, put a special cuff on it, which is fixed behind the block.
- Keep your back straight, pull the sock on yourself. Place your hands on the frame of the simulator.
- Swing backward with your foot. Then lower it back without sudden movements.
- Switch legs and do the exercise again.
Flexion and extension of hip at the trainer
Technique
- Stand tight to the simulator, with your stomach and elbows pressed against the cushion, your body straight, and your lower back unbent.
- Bend your hip at the expense of your biceps, the toe is pulled on itself.
- Slowly return the leg to the starting position.
- Make sure the tailbone is stationary.
- Do the exercise on both sides.
