While working out, what remains your ultimate goal? What is it that you really want to achieve as the end result? Do you just want to look better, or do you want to have a better physical and mental state? Maybe you want to perform at the peak level in both sports and life. If you are someone who will choose the latter, then you can achieve the state with the help of fitness training.
But to reach your peak fitness level, you cannot only focus on your mirror muscle group (quads, biceps, and abs) rather, you need to focus on full-body benefits or complete body development training. You can also ask your nearby gym level instructor in that regard. Among other body muscles, you also need to develop healthy and better hamstring muscles.
Here is where you can find some of the best personal trainers in India
Why Do You Need To Perform Hamstring Exercises?
The hamstrings are actually a group of three muscles stationed at the back of the thigh. At the top surface, these muscles are attached to what is known as the 'sit bone' of the pelvis. The lower ends of hamstring muscles make a cross at the knee joint's back and are then attached to the bones placed in the lower leg.
Before understanding why do you need to perform hamstring exercises regularly, let us see what these hamstring muscles are in reality. The three muscles are named biceps femoris, semimembranosus, and semitendinosus.
More About Hamstrings
The biceps femoris is the one that is attached to the top of the smaller bone in the lower part of the leg called the fibula, which is on the outside of the knee's back. The semimembranosus hamstring is the one attached to the tibia or the shin bone's back. This is placed on the inside of the knee's back. The semitendinosus is more of a tendon, as the name suggests, that attaches to the back of the tibia or shin bone placed on the inside of the knee's back.
Some of the most common functions of the hamstring muscles are the following:
- Assisting the knee to make a bending posture.
- Aiding the pelvis back to tip whenever we lean backwards.
- Helping the knee to twist when the knee is in a bent position.
Looking to make 2024 your fitness year for weight loss? Looking for a personal trainer bangalore? Superprof has more than 10,000 trainers to choose from.
All of the above, according to research by study sports med institutions, sound caution that hamstring injuries can become really serious, leading to obstacles in mobility. Therefore, studies concerning hamstring muscle strain, posterior thigh, muscle injuries, high speed running, and nerve pain around the pelvis point to training the hamstring well.
In addition to the above, there is more than one benefit of training your hamstring muscles by performing hamstring exercises. With the help of better hamstring muscle, you will be able to run faster, handle more weight on your legs, and not to mention jump higher than your previous limit. Hamstring training can become the bedrock of anybody's strengthening program that utilizes multiple muscle groups for complex body movements.
Why Focus On Hamstrings?
As a beginner in the fitness program, you probably would want to focus on your anterior quads or the front part of the body, where the developed muscles will be very much visible. It is true that by developing your frontier muscles, you will be better at showing off your buffed quads, but the development will be more noteworthy and apt in the long run if and only if you put more focus on your all-round development.
The hamstring and glute muscles are located at the backside of the human body, and it works as an engine for the whole body. Most people want to develop their upper body muscles (as mentioned earlier) and the lower body muscles, such as knee extension and hip flexion, which are really important. But the most important is the core and the back, where hamstring muscles are located.
What Is The Importance Of Hamstring Muscle Training?
Usually, when people follow a particular workout schedule, their basic motive is to tone their muscles or move with more ease or perform extraordinarily in a particular sport. What most of them ignore is making their bodies stronger. Here is where hamstrings come in. A healthy hamstring is a part of an ardent fitness practitioner.
The hamstring is where the basic source of power lies. Therefore, a full-fledged strength training routine should necessarily count as a hamstring training program as well. The hamstring muscle group contributes to building greater mobility in the body. Further, stronger hamstrings allow the knees, feet, hips, legs, and back to function more smoothly while reducing the incidence of risk factors for hamstring or muscle strain injury.
An efficient hamstring is good for minimizing lower back pain and increasing flexibility. Additionally, it makes one feel more fresh, rejuvenated, and active throughout the day.
The hamstrings are connected to our back, and as a result of stronger hamstring muscles, back pain can actually be eliminated when training is done religiously. Injury to knees, hip, and legs while doing everyday movements like lifting up hands to pick things from top shelves, bending to rake leaves in a garden, and so on will also be significantly lesser. Hamstring strength also contributes to decreasing the risk of inflammation, sciatica, and other ailments affecting lower body mobility.
Development Of Hamstrings Is Required For The Overall Development Of The Human Body
Individuals who are enrolled in intensive exercise and training are often required to undergo high-intensity interval training, alternately known as HIIT training. HIIT is an exercise module that is trusted and recommended by fitness experts as the most effective way to get a fit body. HIIT workout regime is generally marked by short episodes of an all-out effort and then an interval in between. These workouts often drain the entire energy out of newcomers who might accidentally several times hurt their knee joints or head biceps in the process.
In fact, where HIIT workouts are said to offer massive improvements in endurance, the initial days are quite painful for individuals having no hamstring development training. HIIT workouts also help burn calories quicker, reduce blood sugar levels and improve heart health. But all of this is not possible if one hasn't given enough time to the hamstring muscle group. While you read a player's prospective study in the field of sports and games, you will have a better idea that even a previous hamstring injury can lead to, or more oftentimes, increase the hamstring muscle injuries.
How To Build Strong Hamstring Muscles?
If you have gone through the aforementioned information, then you are already aware of how important it is to develop a strong hamstring muscle. But you may wonder how to build strong hamstring muscles? Well, the answer is simple: you can either take help from a personal trainer or someone associated with sci sports Exerc, and if you do not want any external help, then you can work out by yourself at your home.
Different Types Of Hamstring Exercises You Can Do At Home
- Romanian Deadlifts
Romanian Deadlifts focus on hip extension while eliminating any extra course of action for the knee. All you require to do is a soft bend using the knee, which in turn creates emphasis on the posterior chain of your body.
- Dumbbell Good Morning
With the help of this exercise, you can reinforce both your core and your hip hinge. As a hamstring exercise, Good Morning is very much similar to the Romanian Deadlifts except for the fact that you will have to move or carry the weight on your back instead of the front, which you do while performing Romanian Deadlifts. To help you in this exercise, put more focus on your basic movement and think of low weights.
- Single-leg Deadlifts
This kind of deadlift has all the prior advantages you receive from the Romanian Deadlift while it puts comparatively more stress on the posterior chain. While you perform this exercise, the gluteus medius of your body instantaneously jumps into action in order to stabilize your femur. Your hip joint also comes into play in this while you keep your body parallel to the ground.
- Lateral Lunge
While performing this exercise, you will have to move side-to-side instead of moving front-to-back. This is a key for healthy movement in sports as well as athleticism. This type of movement also puts pressure on your hamstring muscles and finely develops them.
Even though most people avoid contributing to the hamstrings and focus on developing other body parts as well as theirs, the fact doesn’t change. It is fine to develop a buff physique but hamstrings will help you balance your body, lift more weight and prevent any dire injury. Even sports players and their coaches put utmost importance on developing hamstring muscles. From a soccer player's perspective, undeveloped hamstrings muscles can ruin a player's life.
Find an amazing personal trainer near me here on Superprof.
Enjoyed this article? Leave a rating!
Loading...
