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Due to the sedentary lifestyle, most people tend to have poor or stiff hamstrings. So in Romania, it is very difficult to do deadlift and other hamstring exercises right away. Leg bending is an important stepping stone for improving hamstrings, and it is a great exercise. In this article, we will study how to bend the leg correctly and why.
What is leg hair?
Leg flexion is a hamstring exercise that involves rolling the feet back toward the hips when sitting, standing, or lying down. By far, the most common leg bending machine is the seated leg bending machine used in any large gym. However, there are also cross-leg curlers, which can be exercised with resistance bands while standing or lying under dumbbells.
This article will focus on the sitting leg bending machine, horizontal leg bending machine, standing leg bending machine and dumbbell leg bending machine (another horizontal leg bending variant).
What are the benefits of rolling your legs?
Leg bending is an easy-to-learn exercise that can strengthen the hamstrings and help increase flexibility. Improving the hamstrings can help improve the performance of other sports and prevent injuries. For example, runners who took time to strengthen their hamstrings suffered fewer injuries.
Bend legs can also provide excellent warm-up exercises for large-scale compound lifts (such as deadlifts or barbell squats). Several effective, low-weight sitting positions help heat up the hamstrings and prepare for more challenging leg exercises.
Leg bending can also help relieve some forms of lower back pain, but not all. Tight hamstrings can affect your posture and lower back. However, before trying to "fix" it in the gym, be sure to consult your lower back doctor.
changes in leg camber angle
There are four main changes in leg bending, two of which require specific resistance machines, one requires resistance bands, and the other requires stools and dumbbells.
Sitting with legs bent
Sitting leg bending requires a sitting leg bending machine. Go to the machine and sit down so that your back waist is flush with the seat. Lower the foot pads so you can put your feet in, and then extend the foot pads so that your feet are in front of you.
Use the hamstrings to roll your feet backwards, hold the handles tightly, and make sure the lower back does not bend. If so, the weight may be too heavy. Pause when the foot is as backward as possible, squeeze the hamstring, and then slowly return the foot to the starting position. Pause and repeat the process for another iteration.
Lying legs curled
Horizontal leg bending machine requires horizontal leg bending machine. Unlike the sitting position, this machine requires you to lie in front and place your feet under the foot pads so that you can start in a straight line. Then take a deep breath, bend your feet half a circle until you almost touch your hips, squeeze your hamstrings, and then return to the starting position.
Standing leg curl
Bending standing legs can be done with a machine (sometimes stretched with a sitting leg) or a rope machine (ankle strap). It is also possible to use resistance bands attached to heavy struts (for example, the legs of the power frame) and around the ankles. The idea is that you stand up straight and then lean forward slightly to let your glutes protrude. The resistance should be close to the back of the leg (between the ankle and the calf, depending on the machine/resistance band). You need to keep your quadriceps still, and then bend your feet toward your hips, just like other variants. Pause at the top, then slowly return.
Leg bend dumbbell
For this exercise, you need to lie in front of an exercise chair with your knees and lower limbs hanging down at the end. Then, the partner puts the dumbbells between the feet as resistance. Bend your feet toward your hips, pause, and then return to the original position.
This sport is a good substitute for other sports, especially in busy gyms. But many people find exercise a bit tricky. Once the dumbbells started to drop, the tension disappeared.
The form and technique of bending legs
There are some techniques that apply to all leg bending changes. Here are some of the best tips:
Slow down: Most people will do this exercise as fast as possible and use momentum to grind it out as much as possible. However, this does not actually bring any benefits to your hamstrings. You are removing all the tension in exercise. Although the curling part can be performed quickly and smoothly, the return journey must be slow and graceful (eccentric). It does strengthen the hamstrings.
Squeeze the hamstrings: It is very useful to properly squeeze the hamstrings after curling a heavy object. This will improve shrinkage and lead to better lift. It can also help you slow down and eliminate the chance of derailment.
Pay attention to your feet: You cannot see your feet because they are behind you. However, when setting it up, make sure your feet are facing forward. Rotating the foot in or out can change the angle of motion and apply more force on one side of the hamstring. Although there are some advantages to doing this, you should not do it often.
When the leg is bent, the muscles work
Many people think that leg bending is an isolated exercise of the hamstrings, that is to say, it is for the hamstrings and nothing else. There is a view that this exercise (especially some changes) can also make the gluteal muscles work, but the effect is not as good as traditional hamstring gluteal exercises, such as Good Morning or Romanian Deadlift.