Standing Hamstring and Calf Stretch
How to perform exercise
- Being by looping a belt, band, or rope around one foot. While standing, place that foot forward.
- Bend your back leg, while keeping the front one straight. Now raise the toes of your front foot off of the ground and lean forward.
- Using the belt, pull on the top of the foot to increase the stretch in the calf. Hold for 10-20 seconds and repeat with the other foot.
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.