cesari-fitness
08-29-2004, 02:10 PM
Hammering The Hamstrings Into Growth part 2
STRETCHING EXERCISES
PARALLEL HAMSTRING STRETCH
Stand erect while facing a stool, bench or other apparatus that is as high as the area between your mid-thigh and hip. Choosing one leg at a time, rest the heel of the working leg’s foot upon the support, with the foot flexed (the top of your foot pulled toward your leg). With both legs straight, bend forward from your waist toward your elevated foot. Keep your chin up and chest elevated as you reach forward. Feel the stretch in your hamstrings and hold, without strain for 15-30 seconds. Remember to maintain a neutral low- back position throughout the stretch. Release and repeat with the other leg. Stretch each leg six times.
LYING HAMSTRING STRETCH
While lying on your back. Hold the back of one thigh just behind the knee and slowly straighten your knee until you feel the stretch in your hamstrings and hold, without strain for 15-30 seconds. Be sure to stretch slowly so that your spine does not move into a rounded position. Also be careful your knee does not rotate in or out while doing this stretch. Release and repeat with the other leg. Stretch each leg six times.
FREE WEIGHT EXERCISES
BARBELL GOOD MORNINGS
This exercise incorporates both the hamstrings and the muscles of the lower back. Stand erect with a barbell resting across the back of your shoulders. Keeping both your back and legs straight, bend forward slowly from your waist. Keep your head up and chest elevated as you descend until your torso is parallel to the floor. Feel the concentrated stretch in the total hamstrings, then return to the starting position. Perform four sets of 10-15 repetitions.
BARBELL STIFF-LEGGED DEADLIFTS
Begin with a barbell resting cross-wise on a sturdy bench, so as to provide adequate clearance between the plates and the floor. Next, stand on the bench. With your knees locked, bend forward at your waist, inhale grasping the barbell with both hands, your back straight, until your torso is about parallel to the floor. Raise slowly from your waist, exhale, maintaining your legs in a rigid state, until standing fully erect with the barbell at arm’s length, hanging down in front of you. Descend immediately for the next rep. Perform four sets of 10-15 repetitions.
DUMBBELL STIFF-LEGGED DEADLIFTS
This movement gives the maximum possible stretch to the hamstrings. Begin with the dumbbells resting out in front of you. With your knees locked, bend forward at your waist, inhale, your back straight, until your torso is about parallel to the floor. Raise slowly from your waist, exhale, maintaining your legs in a rigid state, until standing fully erect with the dumbbells at arm’s length, hanging down in front of you. Descend immediately for the next rep. Perform four sets of 10-15 repetitions.
MACHINE EXERCISES
LYING LEG CURLS
Revolutionize the back of your thighs with the leg curl machine. First, lie on the pad with your stomach to the upholstery. With your lower legs off the edge of the pad, place your ankles under the rollers so as to provide resistance so as to provide resistance to the backs of your thighs. With your feet in their natural position, curl your lower legs up inhale until your knees are flexed fully and contract your hamstrings forcibly. Exhale lowering the weight slowly and repeat. Perform four sets of 10-15 repetitions. If you don’t have access to a weight machine, simply don a pair of weight boots or ankle weights and follow the same procedure.
STANDING LEG CURLS
To challenge the hamstrings stand in the machine so your knee is pressed against the movable pad. Hook your ankle under the roller pad, straighten your leg, and grasp the machine to restrain your upper body as you do the movement, inhale and bend your knee, exhale as you complete the movement. This exercise involves all the muscles of the hamstrings. Perform four sets of 10-15 repetitions. If you don’t have access to a weight machine, you can improvise with the weight boots or ankle weights and follow the same procedure.
SEATED LEG CURLS
Efficiently work the hamstrings by sitting on the machine with your legs straight, ankles resting on the roller pad. Lower the leg restraint over your thighs to secure them. Grasp the handles provided. Inhale and bend your knees to move the roller pad downward. Exhale as you complete the movement. Perform four sets of 10-15 repetitions.
SPRINTING EXERCISE
SPRINTING UP HILL
Once a week, run sprints on a 5%-15% grade only. The distance can be from 150 yards to 1/2 mile. Proper form includes looking at the top of the hill and bringing your hips forward rather than slumping and leaning into the hill. Improved form on a hill allows you to propel yourself up with less effort. You should feel your hamstrings and gluteals working while your legs move behind your body. Emphasize pushing off with your feet and pumping your arms. Run uphill at an intensity of 80%-90% of maximum heart rate and jog back down to recover
STRETCHING EXERCISES
PARALLEL HAMSTRING STRETCH
Stand erect while facing a stool, bench or other apparatus that is as high as the area between your mid-thigh and hip. Choosing one leg at a time, rest the heel of the working leg’s foot upon the support, with the foot flexed (the top of your foot pulled toward your leg). With both legs straight, bend forward from your waist toward your elevated foot. Keep your chin up and chest elevated as you reach forward. Feel the stretch in your hamstrings and hold, without strain for 15-30 seconds. Remember to maintain a neutral low- back position throughout the stretch. Release and repeat with the other leg. Stretch each leg six times.
LYING HAMSTRING STRETCH
While lying on your back. Hold the back of one thigh just behind the knee and slowly straighten your knee until you feel the stretch in your hamstrings and hold, without strain for 15-30 seconds. Be sure to stretch slowly so that your spine does not move into a rounded position. Also be careful your knee does not rotate in or out while doing this stretch. Release and repeat with the other leg. Stretch each leg six times.
FREE WEIGHT EXERCISES
BARBELL GOOD MORNINGS
This exercise incorporates both the hamstrings and the muscles of the lower back. Stand erect with a barbell resting across the back of your shoulders. Keeping both your back and legs straight, bend forward slowly from your waist. Keep your head up and chest elevated as you descend until your torso is parallel to the floor. Feel the concentrated stretch in the total hamstrings, then return to the starting position. Perform four sets of 10-15 repetitions.
BARBELL STIFF-LEGGED DEADLIFTS
Begin with a barbell resting cross-wise on a sturdy bench, so as to provide adequate clearance between the plates and the floor. Next, stand on the bench. With your knees locked, bend forward at your waist, inhale grasping the barbell with both hands, your back straight, until your torso is about parallel to the floor. Raise slowly from your waist, exhale, maintaining your legs in a rigid state, until standing fully erect with the barbell at arm’s length, hanging down in front of you. Descend immediately for the next rep. Perform four sets of 10-15 repetitions.
DUMBBELL STIFF-LEGGED DEADLIFTS
This movement gives the maximum possible stretch to the hamstrings. Begin with the dumbbells resting out in front of you. With your knees locked, bend forward at your waist, inhale, your back straight, until your torso is about parallel to the floor. Raise slowly from your waist, exhale, maintaining your legs in a rigid state, until standing fully erect with the dumbbells at arm’s length, hanging down in front of you. Descend immediately for the next rep. Perform four sets of 10-15 repetitions.
MACHINE EXERCISES
LYING LEG CURLS
Revolutionize the back of your thighs with the leg curl machine. First, lie on the pad with your stomach to the upholstery. With your lower legs off the edge of the pad, place your ankles under the rollers so as to provide resistance so as to provide resistance to the backs of your thighs. With your feet in their natural position, curl your lower legs up inhale until your knees are flexed fully and contract your hamstrings forcibly. Exhale lowering the weight slowly and repeat. Perform four sets of 10-15 repetitions. If you don’t have access to a weight machine, simply don a pair of weight boots or ankle weights and follow the same procedure.
STANDING LEG CURLS
To challenge the hamstrings stand in the machine so your knee is pressed against the movable pad. Hook your ankle under the roller pad, straighten your leg, and grasp the machine to restrain your upper body as you do the movement, inhale and bend your knee, exhale as you complete the movement. This exercise involves all the muscles of the hamstrings. Perform four sets of 10-15 repetitions. If you don’t have access to a weight machine, you can improvise with the weight boots or ankle weights and follow the same procedure.
SEATED LEG CURLS
Efficiently work the hamstrings by sitting on the machine with your legs straight, ankles resting on the roller pad. Lower the leg restraint over your thighs to secure them. Grasp the handles provided. Inhale and bend your knees to move the roller pad downward. Exhale as you complete the movement. Perform four sets of 10-15 repetitions.
SPRINTING EXERCISE
SPRINTING UP HILL
Once a week, run sprints on a 5%-15% grade only. The distance can be from 150 yards to 1/2 mile. Proper form includes looking at the top of the hill and bringing your hips forward rather than slumping and leaning into the hill. Improved form on a hill allows you to propel yourself up with less effort. You should feel your hamstrings and gluteals working while your legs move behind your body. Emphasize pushing off with your feet and pumping your arms. Run uphill at an intensity of 80%-90% of maximum heart rate and jog back down to recover