Some people still know something about the biceps femoris. The biceps femoris is a muscle on the back of the thigh. There are many benefits to training the biceps femoris, but many people don’t know how to use the biceps femoris. exercise. So, what are the biceps femoris exercise methods? Next, let’s take a look at how to exercise the biceps femoris.
Prone leg curl
1. Adjust the equipment barbell according to your height. Lie face down on the leg curling machine, with the barbell pad at the back of your legs (a few centimeters below your calves). Tip: It is recommended to use a leg-flexion exercise machine with other angles besides horizontal, because the angled position is more conducive to the exercise of the hamstring muscles.
2. Keep your torso level on the bench, make sure your legs are fully extended, and grab the armrests on both sides of the machine with both hands. Toes forward (or you can use the other two positions described in the foot position section). This is the starting position of the movement.
3. While exhaling, bend your legs as much as possible without lifting your upper thighs off the mat. When fully tense, hold for 1 second.
4. When inhaling, do not return the legs to the original position. Repeat for the recommended number of repetitions.
Single-leg kettlebell deadlift
1. Holding a kettlebell in one hand, stand on one leg with the leg on the same side.
2. Keeping your knees slightly bent, perform a kettlebell deadlift while extending the other leg behind you to maintain balance.
3. Lower the kettlebell until your upper body is parallel to the floor, then return to an upright position.
Front box jump
1. To start, place a box about 30 to 60 centimeters high in front of you. Stand with your feet shoulder-width apart. This is the starting position of the movement.
2. Perform a small squat to prepare for the jump, swinging your arms behind you.
3. After doing this pose, rebound, extend your hips, knees and ankles, and jump as high as possible. Swing your arms forward and upward.
4. Bend your knees and land on the box to reduce the impact on your legs. You can jump off the box back to the ground, or more preferably, step down one leg at a time.
Single leg balance
1. Start in a standing position with your right foot slightly lifted off the ground. You should look straight ahead, with your right arm in front of you. This is the starting position of the movement.
2. Begin the exercise by bending your hips and then lowering your torso, keeping your legs slightly bent. Don't turn your back. Extend your left leg back to maintain balance, and use your right hand to grab your left foot.
3. After pausing, slowly return to the starting position. Repeat for the recommended number of repetitions before repeating on the other side.
Dumbbell straight-leg deadlift
1. Hold a dumbbell in each hand, stand upright, lift your chest and abdomen, and look forward. Let your arms hang naturally in front of your body, palms facing your thighs. Stand with your feet shoulder-width apart and your knees slightly bent. This is the starting position of the movement.
2. Keep your knees fixed, bend your waist, bring your hips back, and straighten your back. Lower the dumbbells along the front of your legs and inhale at the same time. Until you feel the stretch in the back of your thighs.
3. Then stretch your hips and waist, return to the starting position, and exhale at the same time. During the process of getting up, keep your back straight and your knees fixed.
4. The above is a complete action, repeat the action to the recommended number of times.
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