Here are five common exercises to exercise the muscles at the back of thighs:
1, one-legged push-ups:
When exercising, let one leg get stuck in the Roman chair, lift the other leg, and then slowly swing your body up and down to make the muscles behind your legs feel fully stretched. Pay attention to cross your hands on your chest during exercise and don't move.
2, fitness ball one leg bending:
This movement is difficult to exercise, so we should pay attention to controlling the core strength. When exercising, let yourself lie on the ground, with one leg up, the other leg on the fitness ball, and your hands open on the ground. Then bend one leg, pay attention to the opening range in place during exercise, so that your back muscles have obvious muscle feeling.
3, one-legged kettle bell hard pull:
This action is very effective for the muscles behind our legs, and it can also exercise your core muscles during exercise, making your body more stable. When exercising, hold the kettle bell with both hands, stand upright with one leg, and then bend over slowly. Pay attention to the feeling of stretching the muscles at the back of the calf during exercise. The speed must be slow, not too fast.
4, supine leg exercises:
When exercising, let yourself lie down, one leg is lifted, the heel of the other leg is supported on the ground, and then when exercising, raise your thigh to almost 90 degrees with your knee. In the process of exercise, we should also keep the speed slow, not too fast, and carefully feel the expansion and contraction of the muscles at the back of the legs.
5, Romania hard pull:
The starting point is at the top, the top falls to the bottom of the action, and then is pulled up.