Hamstring-SMR
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General info
How to perform exercise
- Сядьте на пол и выпрямите ноги. Положите валик под верхнюю часть бедра правой ноги. Упритесь руками в пол по сторонам или позади себя. Это исходное положение.
- Опираясь на руки, оторвите бёдра от пола и перенести вес тела на ногу с валиком. Расслабьте бедро и голень рабочей ноги.
- Прокатывайте ногой по валику от верхней части бедра до колена в течение 10-30 секунд. Поменяйте ноги.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Hamstrings, and auxiliary muscles:
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «Hamstring-SMR» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Hamstring-SMR
Author: AtletIQ: on
Hamstring-SMR — The benefits of exercise, how to properly perform and how many sets to do..
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