10 Best Bodybuilding exercises for the rear muscles of the thigh


Meilleurs Exercices de musculation pour les ischio jambiers

10 Best Bodybuilding exercises for the rear muscles of the thigh

The rear muscles of the thigh, often neglected in the training routines, play a crucial role not only for body aesthetics, but also for sports performance, the grip force and general stability. These muscles, located on the back of the thigh, are essential for many daily and sporting activities. The rear muscles of the well developed thigh not only contribute to a harmonious silhouette by balanced the muscles of the legs, but also improve the global resistance and power during movements, such as race, jump or even cycling.

In addition, the strengthening of this area is particularly important for those who spend long hours sitting, both at work and at school. The seductances can cause shortening and weakening of the rear muscles of the thigh, which in turn can cause muscle imbalances, pain and even injuries. In addition, strong rear muscles of the thigh allow to stabilize the joints, in particular the risk of injuries, in particular those related to knees and hips.

It should also be noted that the rear muscles of the well trained thigh lead to a better posture and optimal alignment of the body. This is particularly advantageous for athletes, since a good posture can improve the efficiency of movements, allowing higher performance. In addition, working on the rear muscles of the thigh can also help prevent problems, such as low back pain, which are common in people with unbalanced muscles.

In this article, we present the 10 best bodybuilding exercises to develop your tuning rear muscles, accompanied by practical tips to maximize their efficiency.

Muscles of Ischio-Gamba?

The muscles of the knee tendon, often neglected in bodybuilding programs, play a crucial role in athletic performance and general health of the lower limbs.

Muscles of Ischio-Jembier

Anatomy of the knee tendon muscles

10 Best Bodybuilding exercises for the rear muscles of the thigh

Fémoral biceps : This muscle with two chefs, a long (which extends from the inscription to the head of the Peonh) and a short (ranging from the femur to the pearl head). The femoral biceps is often considered the most powerful muscle of the rear muscles of the thigh.

Fémorial biceps muscles

Semi-ten : This muscle is located between the femoral biceps and the semi-Mambraneux. It extends from the Inschion to the top of the tibia. In addition to its role in the flexion of the knee, it also contributes to the internal rotation of the leg.

Semi-unantony muscle

Semi-banrane : Located under the semi-ten, this muscle also extends from the Inschion to the upper part of the tibia, but deeper. It plays an important role in the flexion of the knee and the extension of the hip.

Semi-modern muscle

10 Best exercises for The rear muscles of the thigh

Gamba enriching – muscululation

In the world of bodybuilding, it is essential to work on all muscle groups to obtain a balanced and efficient body. Among the often neglected exercises, the legacy of the curl sitting in the machine stands out for its effectiveness to strengthen the rear muscles of the thigh.

Gamba enriching – muscululation

Holved leg raised: bars or dumbbells

The lifting of the legs stretched on the ground is a fundamental exercise in bodybuilding. Essential to strengthen the rear chain, mainly aims at the rear muscles of the thigh, the buttocks and the back muscles.

Holved leg raised: bars or dumbbells

Sul Earth raised with bar – bodybuilding

The lifting of the land of Sumo is an emblematic variant of the lifting of the traditional earth, particularly popular between bodybuilding and strength enthusiasts.

Sul Earth raised with bar – bodybuilding

Earth raised with bar – bodybuilding

Earth lifting is one of the most fundamental and effective exercises in bodybuilding. Often considered the king of force movements, requires several muscle groups and offers many advantages.

Earth raised with bar – bodybuilding

Good morning with the bar – burial

The world of bodybuilding is full of various exercises, but some movements are distinguished by their effectiveness and their ability to strengthen different muscle groups. Among these, the «good morning» is a must, often underestimated.

Good morning with the bar – burial

Rear slot: bodybuilding

Strength training is a vast and varied area, which offers a multitude of exercises to hit several muscle groups. Among these exercises, the rear crack is distinguished by its effectiveness to strengthen the legs improving balance and stability.

Rear slot: bodybuilding

Slot with dumbbells: bodybuilding

The dumbbell slot is a very taken bodybuilding exercise, both by beginners and expert athletes. This exercise allows you to strengthen the muscles of the legs and buttocks by improving balance and stability.

Slot with dumbbells: bodybuilding

Slot with bar: bodybuilding

Bodybuilding is a fundamental pillar for anyone who wants to improve their strength, health and general well -being. Among the many exercises available, the slot with bar is distinguished as one of the most effective to hit the muscles of the legs and buttocks.

Slot with bar: bodybuilding

Pushing of the hip at the helm: bodybuilding

In the world of bodybuilding, there are a multitude of exercises aimed at strengthening and sculpting different parts of the body. Among these, the trendy thrust at the helm stands out as a must for anyone who wants to develop their buttocks.

Pushing of the hip at the helm: bodybuilding

Lengthening of the rear muscles of the thigh

The rear muscles of the thigh, these muscles located on the back of the thigh, play an essential role in our daily mobility. We are asked every time we walk, run or even sit. However, many people neglect the importance of being.

Lengthening of the rear muscles of the thigh

Conclusion

By integrating these 10 targeted exercises for the rear muscles of the thigh in the driving routine, not only can you improve the aesthetic aspect of this area, but also strengthen your body as a whole. The rear muscles of the well -developed thigh play a key role in sports performance, balance and stability, while helping to prevent injuries, especially in the lower back and knee.

It is essential to vary the movements and adapt the exercises to your physical form level to guarantee constant progress. Do not forget the importance of the heat -Up before each session and stretch after training to promote recovery. In addition, a balanced diet and good hydration are essential to support your efforts.

Stay to listen to your body and regulate your program based on your feelings. Regularly, patience and good technique, you will see significant changes in the strength and definition of your rear muscles of the thigh, while you enjoy better performance in daily and sporting activities. In the end, work on this essential muscle area can also contribute to a better posture and better alignment, helping you feel stronger and more stable in all your movements.

It starts today and engaged on the path of a stronger and toned body.

Further tips for effective training:

1 – Adequate heating : Before starting the session, take the time to warm up well. Mobility exercises for ankles and legs can help prevent injuries.

2 – Rest and recovery : As with any muscle group, recovery is essential. Rested between the sessions to allow the muscles to reconstruct and strengthen.

3 – Nutrition : A balanced diet rich in protein is crucial for muscle recovery. Remember to include protein sources, such as meat, fish, eggs and legumes in your diet.

4 – Hydration : Remains well hydrated before, during and after training. Hydration plays a key role in muscle performance and recovery.

5 – Variation in training : To avoid boredom and tray, he regularly varies the exercises and routine. This may include changes in the series number, evidence or even integration of pliometric exercises to increase your power.

6 – Listen to your body : If you feel an unusual pain, stop and consult a health professional if necessary. It is important to differentiate normal muscle pain from what could indicate an injury.

By integrating these 10 targeted exercises for the knee tendon muscles in the training routine, not only can you improve the aesthetic aspect of this area, but also strengthen your body as a whole.

The rear muscles of the well -developed thigh play a key role in sports performance, balance and stability, while helping to prevent lesions, especially in the legs and in the lower back. The rear muscles of the strong thigh are essential not only for athletes, but also for anyone who wants to maintain good health and high quality of life.

It is essential to diversify your exercises to completely solicit the muscles of the knee tendon, as well as the surrounding muscle groups, such as quadriceps and buttocks. Each muscle has a specific role and a balanced training allows to obtain harmonious development.

For example, the lifting exercises of the earth mainly aim for the rear muscles of the thigh, while the squats also solicit the muscles of the legs and promote the stabilization of the body. By working on these different areas, you will avoid muscle imbalances that can cause pain and injury.

The regularity and technique are essential to make the most of your sessions. Make sure to make each movement with the right shape to maximize the benefits and minimize the risk of injury.

Do not hesitate to regulate the intensity and tests based on your level, whether you are a beginner or experimented. Every effort counts and contributes to your progress; Do not underestimate the small steps you make to your goals.

In addition, do not forget to incorporate stretching sessions to maintain the flexibility of the knee tendon muscles. Stretching, such as stretching with the rear muscles of the elongated thigh, allow to release accumulated tensions and improve the mobility of the legs. This is particularly important if you spend long hours sitting, as it can cause rigidity and pain.

Finally, for the support adapted to your specific needs, do not hesitate to consult the resources available in your Peluc.net sports halls. Whether it’s advice from experts, personalized training programs or nutritional advice, these tools can significantly improve your experience and results.

Take care of the rear muscles of the thigh and invest in your health, because the rear muscles of the strong thigh are the key to a healthy and efficient body. With patience and determination, you will see significant improvements in your strength and posture, which will have a positive impact on all the facets of your daily life.

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