HOME | COUNTRIES | CITIES | COMPANIES | SPORTS | CARS
news videos images websites wiki



All arrived what's up guys kg ruff to BF TV today we are talking about hamstring exercises okay so we're gonna go through an easy exercise a moderate exercise then. An advanced exercise okay so you don't want to start one before the other make sure you do these in order if you've never done them before so the first thing we're gonna do is an isometric bridge so the whole goal is you want to raise box anywhere from 12 to 16 inches off the floor I want you. To note that the heels are driving. Into the box you need to get your ass pretty close not too close - not too far away -. What there's a good amount of flexion in your. Knees the whole goal of the exercise is to engage your hamstrings and hold okay when you lift your hips off the ground you want to feel your hamstrings engaged by bringing your heels to your back pockets so first rep you're gonna take your hands. Out in front you're going to clasp them not by the sides hands out in front gonna clasp feet are nice and square now tempo goes first my tailbone goes first and now the important part here is I'm trying to pull my heels to my back. Pockets I'm not just relaxed you should feel the hamstring nice and tight and then you just want to isometric hold you can see. My toes are boxed up I'm not pointing my toes are boxed up and then on the way down you want to go top vertebra working your way down to the tailbone so I'll give rep number two here tailbone goes first and I'm gonna start pulling my heels towards. My back pocket - as if I'm driving them into the bench that is the most crucial tip when doing this exercise and I would recommend holding anywhere from five to ten ten seconds per. Per repetitions drive up hamstrings are pulling towards my heels are pulling towards my ass to my pocket ooh they're already burning I'm gonna do one more tailbone first heels to your pockets I'm driving my heels into the bed - can't stress that enough or you're not gonna feel this exercise okay numero dos moving on stability. Ball hamstring curl now we're gonna add a little bit of flexion to the knee so just start flat on your back just like the last exercise you. Want the arch of your foot to match the arch of the ball if that makes sense the arch. Of you don't want to be too he'll dominated and you don't want to be too toe dominating so arch of the foot to the arch of the ball elbows into the mat you're going to go into hip extension very similar to the last. Exercise you're gonna hip extension if I were to put a hot meal I get a mini toy car it should go right off my shoulder and then from here I'm going to add some flexion and extension while keeping the hips hop notice that my but it's not dropping. Down towards the ground and then as I come in I'm getting just slightly onto my toes I'm focusing on the backs of my legs on my hamstrings so we have the hamstring curl on the ball 15 to 25 repetitions remember it's not so much the number it's more so the stimulus that you're feeling in your hamstrings. Now the third exercise this is is this is an advanced exercise so if you're having trouble with these master these first before you move on to the GHC which is right behind me so this is a GHD glute our skewb GHD hamstring raise okay so the setups kind of tricky you want. To make sure that the caps of your knees are right on this side of the pad. You don't want to be too north and you don't want to. Be too low kind of see how I like to put. Like little indents I can see where my knees are gonna go so I'm gonna show you the most difficult version of the exercise first and then. I'm gonna use to show you with assistance with the band that's gonna help feet load some of the weight on your body okay so the first one will be more difficult with the. Band will be easier so you're gonna you're gonna settle. Up you're gonna settle up keep going side as in with any exercise how you drown yourself how you create your base is the most important now you don't want to bow I see a lot of people do this because they're afraid to fall forward you're probably not ready for this exercise. This is all about getting extension in the knee get the knees down low so you should feel nice and snug here they shouldn't be below okay now criss cross those arms dig your toes into the plate and then what I'm going to do is I'm going to let my knees. Go straight and I'm gonna extend forward just like this what I did here I'm gonna drive myself up with my hamstrings drop forward letting the knee go straight and it dried myself up with my hamstrings one more time okay technical difficulty that we ran at a. Memory card so one more time you're letting yourself drop forward and then using your hand strings to get yourself back up like I said this is an advanced exercise. So if your body weights to heavier this is too difficult for you you're going to attach a band here. Now actually let me show you how to do this this is like the really tricky part to get questions on this so we're gonna take a super. Band and you're gonna put it around the anchor so this is a two inch super bin you're gonna put it around the anchor of where your feet go and it goes bleeds out the top there now just for the sake of being efficient you can take this band. And loop it up here just like this that way you can grab it when you set up so the set up is exactly the same you're. Up let's slide your feet in dig your knees you're gonna unhook the band okay unhook the band and then we're gonna go up over the head and over the shoulders like a backpack over. The head over the shoulders now this is gonna spring my body back and make the hamstring raise much easier it's gonna deal owed some weight so you can see I'm probably going to look more efficient because now the band is. Helping me out dropping forward utilizing just my hand sets putting them into flexion like I'm kicking my heels to my abs and you can see if you want more help pull down and tighten you keep. Just keep this close to your torso drop your chest forward let the knees go straight hamstrings flex and get you back up okay chewing superb and blue hamstring raising the GHD I'm kg we're up to be above TV we're talking hamstrings today thank. You so much for tuning in drop a like if you. Found this video useful sub if you're new around here I'll see you. Guys. Next.

 


GHD Group Company News

Thu, 09 May 2019 11:13:06 GMT
Leak Detection and Repair (LDAR) Market Global Forecast to 2025- GHD Group, Heath Consultants, Chicago Bridge & Iron Company, ERM Group - Market Reporter
Leak Detection and Repair (LDAR) Market Global Forecast to 2025- GHD Group, Heath Consultants, Chicago Bridge & Iron Company, ERM Group Market Reporter Leak Detection and Repair (LDAR) Market report includes (6 Year Forecast 2019-2025) Overview, Classification, Industry Value, Price, Cost and Gross Profit.
Sun, 28 Apr 2019 07:00:00 GMT
Fairfield schoolchildren join camp out to protect lemon scented gums - Herald Sun
Fairfield schoolchildren join camp out to protect lemon scented gums Herald Sun Alphington protesters are sleeping in the street as part of a vigil to protect two lemon-scented gum trees, which has now entered its third week.
Tue, 30 Apr 2019 07:00:00 GMT
Alphington locals mourn two gum trees cut down for gas works - The Age
Alphington locals mourn two gum trees cut down for gas works The Age Locals in Melbourne's north-east are holding a candlelight vigil at an Alphington roundabout where two lemon-scented gum trees were cut down so a gas ...
Mon, 06 May 2019 03:30:00 GMT
National Infrastructure Awards winners announced - Infrastructure Magazine
National Infrastructure Awards winners announced Infrastructure Magazine Infrastructure Partnerships Australia (IPA) has announced the winners of the 2019 National Infrastructure Awards.
Tue, 30 Apr 2019 07:00:00 GMT
Islamic State leader Abu Bakr al-Baghdadi seen in video for first time in five years - NEWS.com.au
Islamic State leader Abu Bakr al-Baghdadi seen in video for first time in five years NEWS.com.au ISIS terror chief Abu Bakr al-Baghdadi is seen for the first time in almost five years in a new video released to prove he's still alive.
Wed, 08 May 2019 14:50:03 GMT
What May Have Pushed Camping Genomic Health, Inc. (GHDX) Down -10.56% Today - Find News
What May Have Pushed Camping Genomic Health, Inc. (GHDX) Down -10.56% Today Find News Genomic Health, Inc. (NASDAQ:GHDX) is -6.91 points lower today and the only thing that matters is where they go from here. You simply have to look deeper ...
Mon, 22 Apr 2019 07:00:00 GMT
Fire-hit Mandarin Oriental Hyde Park reopens after $130M renovation - CNN
Fire-hit Mandarin Oriental Hyde Park reopens after $130M renovation CNN Just days after reopening following a lavish $130 million refurbishment, London's Mandarin Oriental Hyde Park hotel was closed by a fire. Nine months later it's ...
Sat, 27 Apr 2019 07:00:00 GMT
Mourning the loss of Jacinda Ardern and Simon Bridges’ friendship - The Spinoff
Mourning the loss of Jacinda Ardern and Simon Bridges’ friendship The Spinoff The prime minister and the leader of the opposition are supposed to be enemies, but Madeleine Chapman just wants Jacinda Ardern and Simon Bridges to be ...
Mon, 29 Apr 2019 07:00:00 GMT
Here’s What Hedge Funds Think About Genomic Health, Inc. (GHDX) - Yahoo Finance
Here’s What Hedge Funds Think About Genomic Health, Inc. (GHDX) Yahoo Finance We at Insider Monkey have gone over 700 13F filings that hedge funds and prominent investors are required to file by the SEC. The 13F filings show the funds' ...
Tue, 30 Apr 2019 07:00:00 GMT
Best hair dryers for curly, fine, thick and frizzy hair - Shortlist
Best hair dryers for curly, fine, thick and frizzy hair Shortlist It would be fair to assume that one hair dryer is pretty similar to the next. But in a sea of models – an Amazon search produces 10000 results from more th...