Isolating exercises are an opportunity to refine, “finish off” exactly the muscle that is needed. To complete a good hamstring workout, machine leg curls and a special kind of hyperextension work well.

hyperextension
Usually this exercise is performed during the training of the back muscles, but it can be slightly modified and added to the training of the buttocks and biceps. hyperextension для бицепса бедра отличается тем, что опорные подушки станка устанавливаются не на уровне тазовых костей, а на уровне верхней части квадрицепсов. Otherwise, the execution technique does not change:

The back is straight, arms are crossed on the chest or clasped behind the head;
The buttocks are compressed, the forward tilt is performed slowly and smoothly, without jerks and swings.
The movement is short, but completely focused on the hamstrings. This exercise gave a noticeable effect even in cases where others did not give the desired result.

Leg curl
Leg curl в тренажере лежа – одно из изолирующих упражнений, максимально прорабатывающих двуглавую мышцу бедра. The execution technique is quite simple, and the result is always impressive:

Starting position – face down on the simulator. The legs are fixed with a roller in the area of ​​the ankle joint;
It is important to press the torso against the bench and not tear it off during movement – this will avoid injury;
Movements are slow and smooth. Using the force of inertia will reduce the efforts of the athlete to zero;
В нижней точке колени полностью не разгибаются, ноги все время напряжены.Leg curl в тренажере лежа
Quality hamstring training includes technically complex exercises that are potentially dangerous for beginners. Practicing techniques with a trainer will allow you to get the most out of training and avoid a long and expensive rehabilitation period in case of an injury.

Caution should be taken when performing exercises on the legs in general and the hamstrings in particular for people with diseases of the spine, knee or hip joints. Correct technique and competent selection of working weight are the priorities before starting serious training.