4 exercises to protect hamstrings

4 exercises to protect hamstrings 2021

4 exercises to protect hamstrings

4 exercises to protect hamstrings

They start from the pelvis and end on the tibia below the knee. You can do hamstring exercises at home. They are very much in demand in running, so it is important to strengthen and stretch them.{4 exercises to protect hamstrings} 

  • Exercise 1: Active stretching at medium speed. Lying on your back with both legs flexed you lift one leg and you seek to tend it well vertical without raising the back. Then bend it slowly and repeat the procedure. Do 3 sets of 10 extensions.

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  • Exercise 2: Raised pelvis on one leg. By pressing on the hands and on a heel, you raise the pelvis as high as possible by bringing the knee of the leg that is not pressed to the ground towards your face. The leg that grows on the ground is bent. Perform 3 sets of 10 elevations on each leg. {4 exercises to protect hamstrings} 

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  • Exercise 3: The “good morning”

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Take dumbbells of 2kgs that you stick against your bust. The legs slightly bent you tilt the bust forward as the Japanese salute making sure to keep the back flat all the time. You get up and then repeat the movement. Perform 3 sets of 10.

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  • Exercise 4: Lower leg elevations

Stand on your stomach. Lift the leg gently and then rest it gently on the floor. Perform 3 sets of 10 elevations of each leg.

{4 exercises to protect hamstrings} 

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