Seated Band Hamstring Curl
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General info
How to perform exercise
- Закрепить экспандер близко к полу. Поставьте скамью на некотором расстоянии.
- Сядьте на скамью и накиньте петлю экспандера на лодыжки. Выпрямите ноги. Это исходное положение.
- Сгибая ноги в коленях, тяните стопы к скамье. Чтобы ноги не касались пола, отклоните корпус назад.
- Задержитесь в точке максимального напряжения и медленно вернитесь в исходное положение.
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 «Seated Band Hamstring Curl» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Seated Band Hamstring Curl
Author: AtletIQ: on
Seated Band Hamstring Curl — The benefits of exercise, how to properly perform and how many sets to do..
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