Training your hamstrings is a crucial part of building and carving your legs. Whether you are a workout pro or devising your first training plan, the workouts below will help you meet your fitness goals.
dumbbell lying femoral
1. Start by selecting a dumbbell of appropriate weight. Remember, it's always better to start light and gradually increase the weight as you get comfortable with the exercise.
2. Lie face down on a flat bench with your legs extended off the end. The edge of the bench should be at the hip joint. Hold the dumbbell between your feet. If you find it difficult to hold the dumbbell, you can ask someone to place it for you.
3. Keep your torso flat on the bench and your legs fully extended. This is your starting position.
4. Slowly bend your knees and curl the dumbbell up towards your glutes. Ensure you squeeze your hamstrings at the top of the movement.
5. Hold this position for a second and then slowly lower the dumbbell back to the starting position.
6. Repeat this movement for the desired number of repetitions.
7. Remember to keep your hips firmly on the bench throughout the exercise. The movement should only come from bending and extending your knees.
8. Also, ensure your movements are slow and controlled. Avoid using momentum to lift the dumbbell, as this can lead to injury and won't effectively target your hamstrings.
9. Breathe in as you lower the dumbbell and breathe out as you curl it up.
10. Always maintain a firm grip on the dumbbell to prevent it from slipping and causing injury.
Remember, the key to this exercise is the mind-muscle connection. Focus on the contraction of your hamstrings and not on the weights you are lifting.
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