Why is it important to do exercises for the back of the thigh? After all, this is not at all an outstanding and rather inconspicuous muscle. In addition, why increase the extra volume, because the main distinguishing quality of the legs is their harmony. But not so simple. This part of the body doesn’t look decent for everyone, the notorious “orange peel” quite often spoils the general appearance of even the most thin and beautiful legs. That is why it is necessary to give the feet a special place in the training process.
General foot training guidelines
The biceps of the thigh is a very important muscle for women. It is she who lifts our buttocks, stretches saggy skin and gives the female figure such a seductive silhouette. If these muscles are quite well developed, and the percentage of subcutaneous fat is not so high, then you will obviously never know what cellulite is. But when this problem already exists, it is necessary to deal with it comprehensively, combining massage, proper nutrition, cosmetology and, of course, sports.
To exercise for the back of the thigh to the maximum benefit, try to adhere to the basic rules of training:
- Always start with a light workout. Take a couple of minutes to jump rope and general strengthening exercises. Training untrained muscles can result in serious injury! So discard laziness and warm up properly.
- Do not forget to breathe correctly. You need to exhale at the moment of application of force, and gain air at the moment of muscle relaxation. In no case do not hold your breath, this can cause mild hypoxia and dizziness.
- Try to do the exercises at an average or slow pace, take your time. Remember that this is strength training, not cardio training. Our task is to strengthen the muscles, which means focus on technology, not speed.
- For maximum effect, follow five approaches of each exercise, and the number of repetitions is best brought to at least 20.
- You need to do at least three times in one week, and you can not relax for more than three days.
Now consider the best exercises on the back of the thigh. They are all great for homework. But for some, you may need the simplest sports equipment.
Hips Biceps Lifts
The first and perhaps the most difficult exercise for the back of the thigh from a technical point of view. It is easiest to carry it out with a partner, but if you get used to it, you can do without it. Feet can be fixed under the battery or cabinet, in general, you have to show imagination. Despite the complex technique, the biomechanics of the exercise are primitive: it is necessary to raise the body by reducing the biceps of the thigh. The main thing is to do it right:
- Kneel, while the body is straight. So that your hands do not interfere, you can cross them on your chest. The legs should be fixed in the calf area.
- Slowly begin lowering the body down, while the whole body should be tense, especially the back. Try to bend down to at least 45-30 degrees, and then return to the starting position just as slowly and carefully.
- The main thing is to feel the working muscles, you should lift and hold the body precisely with the biceps of the thigh, and not due to flexion and extension of the knees.
Fitball Exercise
Good isolated exercise for the back of the thigh. For him you will need a regular fitball. The essence of the exercise is to direct the driving force of the biceps to the maximum muscle contraction. Technics:
- Lie on your back and place your feet on the fitball, only your shoulder blades should rest on the floor. The whole body should be stretched in a single line, do not let the pelvis sag. The position of the hands is free.
- With one sharp movement of the legs, pull the ball to you - so your body will rise even higher. To perform the effort precisely due to the muscles of the thigh, it is necessary to tighten the buttocks and firmly press the legs against each other, this will turn off all stabilizers and transfer the load to the biceps.
- Try to stay in a state of maximum muscle tension, because it is the static load that gives the greatest reduction in fiber.
Gluteus bridge
This is the most effective exercise for the back of the thigh and buttocks. It breaks all records for the involvement of muscle fibers in the work. Only this type of training can work out the entire back surface of the body at the same time. If you use different techniques, you can vary the complexity of this exercise from a simple strengthening to heavy mass gain. What you should pay attention to:
- Setting legs. If we want to work out the biceps of the thigh, then we give preference to a narrow setting, and during the lifting of the body we must bring the knees together.
- Amplitude. To increase the trajectory of movement and to stretch the back bundle of the femoral muscle as much as possible, it is necessary to use additional supports for the back and legs. Use everything that comes to hand - a bench, chairs, sofa. And under your feet you can substitute stacks of books or a stool.
- Burden. The effectiveness of this exercise directly depends on the weight with which it is performed. If you want to achieve a visible result, then increase the intensity of the training and add weight.
Training with elastic tape - overcome resistance
A simple but very effective exercise on the back of the thigh at home. You just need to purchase a special tape. The greater her cruelty, the more effective the training. The technique is very simple - you just need to put the tape on your leg and pull it to your chest.
Your task is to overcome the resistance of the material and keep the leg straight. However, it is important to maintain tension in the muscles and not completely straighten the limb. In no case should you "stick" the knee joint, otherwise the whole exercise will lose its meaning.
There are several other ways to train your hip biceps with tape:
- Abduction of tibia back. To do this, put one end of the tape on the left foot, and fix the other with the foot of the right foot. Lift the left lower leg to the thigh and lower it back, but not to the end. Try to keep your thigh tight. After 20 reps, do the same for the other leg.
- Lead legs standing. The technique is similar to the previous exercise, however, there is no flexion in the knee joint, you just take your straight leg back and return it to its place.
Leaning tilt
If you have dumbbells, you can work out very effectively even at home. Exercises on the back of the thigh with extra weight are much more effective than strengthening training. Slopes with abduction of the straight leg work not only on the strength and volume of muscles, but also develop the vestibular apparatus, train coordination and a sense of balance well. Among other things, this exercise involves a huge number of stabilizing muscles, which means that you can safely put it in the list of basic ones.
Technics:
- Starting position: we give preference to a narrow setting of the legs, hands in a free hanging hold the dumbbells with a direct grip.
- We begin to move down as with deadlift, but with this one leg (for example, the right) goes back. At the end point - from the toe of the right foot to the head - the body should be an absolutely straight line. The hands also hold the dumbbells in a free hanging.
- Without disturbing the balance, slowly and carefully return to the starting position.
Climbing stairs
If we consider the most effective exercises for the back of the thigh, then climbing up a step or steps at any height will take an honorable second place after the gluteal bridge. In some rooms there is a special simulator that simulates a staircase and is somewhat reminiscent of an escalator.
At home, we can use the usual staircase in the staircase, but the effectiveness of the exercise directly depends on the height of the platform that you will step on, which means we need something higher. You can use a bench or a regular chair. It doesn’t matter how you perform the exercise - for each leg separately or alternately on both at once, the main thing is to concentrate all the effort not on pushing off the floor, but on lifting the body weight with the leg that is on a raised platform. Only in this case will the right muscle work. If training is very easy, then it is worth doing the exercise with dumbbells or a barbell on your shoulders.
Dumbbell Deadlift
Well, where without the classic basic exercise on the back of the thigh? For girls, there is nothing more effective than deadlift. This is the best thing you can think of to train your legs, buttocks and back. The only exercise that “breaks through” all problem areas in one fell swoop. To increase the load on the biceps of the thigh, perform the draft in the Romanian version - on bent legs and with a deflection in the lower back. Pull your pelvis back as far as possible and lower your arms as low as your knee line. Your task is to stretch the back bundle of muscles as best as possible, and then sharply reduce in the positive phase of the exercise.
Hitch and Stretch
Stretching is a kind of exercise to strengthen the back of the thigh, which means you should not neglect it. Stretch your muscles well after training, this will give them a beautiful and designed look. Pull your knees to your chest, perform a “cot”, make several sets of bends on straight legs. All this will serve as a good hitch after a hard and effective workout and slightly relax the clogged muscles.