Hamstring and Calf Exercises
Hamstring and calf exercises
Hamstring and calf are very aesthetic body part, if you have a strong hamstring and calf muscle then you can prevent from many leg injuries. Here, we give you important exercises, which will help you to strong your hamstring and calf muscle.
Hamstring Exercises:
1. Leg curls:
It is one of the best exercises to build muscle mass on the hamstring. Lie on the leg curl machine and places your legs under the support pads. Now curl your legs as far as possible or until they are fully contracted. Keep your movement smooth and get back to the starting position. Avoid jerky movements and go full range.
2. Stiff leg deadlifts:
Grab the bar with an overhand grip. Now use your leg force and lift the bar off the floor without bending your knees. Keep your back straight and stand completely straight before lowering the bar. Bends forward through waist until your torso are parallel to the ground. Use your lower back, straighten up and get back to the top position. Keep your back straight and knees locked throughout the movement.
Calf exercises:
1. Calf raises:
It is a very good exercise to build muscle mass in the calves. Stand on a calf raise machine with your toes and heals extended into space. Put the weight on your shoulder and lower your heals as far as possible. Use only your toes and raises up as far as possible. Go as heavy as possible and use high blocks. For variation, you can do one leg calf raises and standing & seated calf raises.
2. Calf push:
Place your head and shoulder on a suitable swiss ball with feet on the floor. Now raise your heals and feel contracted on your abdominal and buttock muscle. Hold this position for three seconds and lower your heals. You can perform this exercise with only one foot and keep the other leg extended out straight.
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