How to develop biceps femoris? The following is a method to exercise the biceps femoris for your reference.
Biceps femoris exercises include compound action squats, deadlifts, isolated action prone leg curls, seated leg curls, assisted leg press, incline squat machine exercises, etc. 1. Prone leg curls to develop the biceps femoris.
Action: Lie prone on the exercise machine, hook your legs around the horizontal bar, hold the handle with both hands, keep your upper body still, bend your calves upward, tighten your biceps femoris when it reaches the highest point, pause for a moment, and then Restore slowly.
Key points: When lifting the weight, the calves should not exceed the vertical plane. When returning, the biceps femoris should be controlled with force. The legs should not be completely straightened and should be kept in a tense state. In addition, when the biceps femoris is contracting and exerting force, the buttocks should not be raised to avoid borrowing force.
2. Dumbbell prone leg curls
In isolated movements, the force borrowed from the arm and lower back muscles is relatively reduced. This action is best used when the gym is not fully equipped.
Action: Lie prone on a bench, clamp dumbbells between your legs, your calves hanging in the air, hold the ends of the bench with both hands, and straighten your legs. Then exert force on the biceps femoris, bend the calf, reach the highest point so that the biceps femoris is in the "peak contraction" position, and pause for a moment. Use the tension of your biceps femoris to control the weight and slowly return it.
Key points: When bending, it is advisable to raise the calf until it is perpendicular to the ground. Do not exceed it, otherwise the dumbbell will easily lose control. After reaching the highest point, squeeze the biceps femoris hard and hold it for a moment. Return slowly, allowing the dumbbells to pull the biceps femoris hard.
3. Seated leg curls
Isolated action, this exercise can be used before competition to pull out the "tightrope"-like biceps femoris.
Action: Sit on the leg curl machine, hook your ankles behind the bar, lean your back against the board, and hold the bench bar with both hands. Curl your calves forcefully backwards, pause for a moment when your biceps femoris is tightened, and then slowly return upwards with control. When bending your calves backwards and exerting force, your buttocks should not leave the seat to avoid borrowing the car.
Key points: When curling, the angle between the upper and lower legs should not be less than 60 degrees, otherwise the quality of the movement will be affected. When the calf is restored, do not fully straighten the legs and do not lock the knee joint to prevent injury.
4. Straight-leg deadlift
Mainly exercises the biceps femoris and gluteal muscles, which can stretch the biceps femoris to the extreme.
Action: Stand with your feet open, hold a barbell with both hands shoulder-width apart in front of your body, straighten your knees and bend forward until your upper body is parallel to the ground. Then the lower back muscles contract and force, the spine is straightened forward, and the barbell is pulled up to the starting position.
Tip: To fully stimulate your biceps femoris, stand hip-width parallel. To increase difficulty and intensity, use a block straight-leg deadlift. For pre-competition exercises, you can change the barbell to dumbbells to carve lines.
Key points: The weight must be controlled, the movements must be smooth, the waist and back should not be completely straight, and the barbell should not touch the ground. The purpose is to maintain tension on the biceps femoris and waist and back, so that the force can be concentrated on the target. Muscle.
5. Leg press, develop thigh muscles
Action: Sit on the leg press machine diagonally, with your legs apart and your feet on the pedals. Unlock the safety lock, grab the handle to keep your body stable, then bend your knees so that your thighs are close to your armpits, and push up the weight.
Key points: Adjusting the position of your feet can exercise different parts. Focus on exercising the biceps femoris, and place your feet slightly higher on the pedals. The legs should be about shoulder width apart, the feet should be in a figure-eight shape, and the thighs should be close to the armpits when the knees are bent. In this way, the muscles can have more space for expansion and contraction, and the deep muscles of the biceps femoris can be fully stimulated.
6. Squat with shoulder support to exercise the biceps femoris, quadriceps femoris and buttock muscles.
Taking this action during pre-match training will be of great help in improving the separation of the leg and buttock muscle groups.
Action: Stand on the incline squat machine, place your shoulders against the shoulder rest, hold the handle, and stand with your feet naturally open, about shoulder-width apart, with your toes pointed slightly outward. Then bend your knees and squat down, straighten your thighs and pause for a moment. Repeat.
Key points: Different positions of the feet require different exercise areas. With your feet at your center of gravity and under your buttocks, focus on your quadriceps and gluteal muscles. With your feet back, focus on your biceps femoris. When exerting upward force, the legs should not be completely straightened, and the knee joints should not be locked, but should be slightly bent.
Tip: The best combination of movements is an isolation movement, a compound movement, such as leg curls and barbell squats, leg curls and leg presses, etc. are all the best combinations.
Exercise intensity: Start with 5 sets of isolated movements, gradually increase the load, and the times are 20, 15, 12, 10, and 8 times. Then do 5 sets of compound movements for 12-6 times.
Recommendation: It is appropriate to exercise twice a week, but not more than twice a week. The biceps femoris can be combined with the quadriceps.