I am sincerely glad of our next meeting on the pages of the blog about sports, beauty and health. Muscular legs are an indispensable condition for a courageous, pumped-up body. Tight, slender legs are an indispensable element of female beauty. In both cases, in order to achieve this, you need to practice – quite hard and a lot. Do you agree? In this regard, the question often arises, how to pump up the biceps of the thigh? Leg Training Mistakes This is actually a fairly common problem, as most leg exercises work the quads and glutes well, while the posterior biceps lag far behind. As a rule, the problem lies in the fact that when training the legs, you, first of all, pump the thigh muscles as a whole, while maximally using, again, the quadriceps muscle, and perform accentuated biceps curls after, already tired enough. Therefore, in order to achieve a tangible effect, you need to somewhat re-profile the load on the legs: in order for the development to proceed evenly, alternate, starting with the quadriceps and buttocks, then with the biceps.

So where is this notorious muscle located? A is located on the back of the thigh, in fact, connecting the pelvis and lower leg. Hence, its main function is flexion of the lower leg with a fixed thigh and extension of the thigh, if it is mobile, which, by the way, also involves the buttocks.
Any girl should pay attention to the training of this particular muscle, so often it is the back biceps that they have very poorly developed, and this spoils the aesthetic component of your legs. Therefore, let’s not talk for a long time, but hurry to the gym to figure out the most effective exercises that train our hamstrings the way they should. Basic exercises It is training on the legs in the gym, with a variety of simulators, sports equipment, that will allow us to perform all the main and secondary, auxiliary exercises for the back biceps. Of course, it is necessary to start training with a good warm-up, but in our case it is important to perform exercises to stretch the muscles of the legs. Therefore, first run on the track, then pedal on the exercise bike, and then stretch well by tilting the body as low as possible forward – in the lowest position, you will definitely feel how the muscle we need stretches. By the way, running, among other things, is one of the basic exercises that involve the biceps of the thigh and buttocks. However, start strength training with a deadlift with a barbell – leaning lower, you will additionally stretch the muscle that you will work on today. Then do the so-called Romanian deadlift or deadlift on straight legs. It differs from the deadlift, but at the same time, it accentuates what we need. The functional difference is in the straight legs, as the name implies, and in the position of the arms: performing a familiar exercise, you hold the barbell on outstretched arms, and in the “Romanian” case, you need to press the barbell to your legs and, lowering, lead your hands exactly along the legs. The exercise can also be performed with dumbbells. Look at the photo so as not to make a mistake in the technique.
Perhaps the most effective thing that can be done on the back biceps in the gym is bending the legs while lying on the simulator, which is probably familiar to everyone. However, there are also options for bending the legs: this can also be done while still sitting and standing. There is no significant difference for our purpose, however, I would still recommend choosing the prone position, since the ability to fix the body in it is much higher, which clearly reduces the possibility of any injury. Correctly perform this training should be so that at the top point to fix the position for a couple of seconds.

You may be surprised, but the most effective exercise for pumping the hamstrings you can perform at home. The only thing that is required is that when it is performed firmly, your lower leg is pressed to the floor, that is, fixed. It is desirable that a partner helps you with this. But I’ll warn you, it’s pretty heavy. This is a tilt of the torso forward while kneeling in emphasis. So, your task is actually not easy. Kneeling, without the help of your hands, touching the floor only with your knees and lower leg, you need to tilt your body forward as low as possible, without the help of your hands, and not fall, exclusively bending your knees. For some reason, this exercise, widely used in the training of wrestlers, volleyball players and other professional athletes, is called the “Russian curl” (Russian curl). Why so, I can hardly answer, but its effectiveness is extremely high – I’m sure you will feel it yourself.
Auxiliary training I’ll start, perhaps, with squats in the Smith machine, which work very well, in principle, all the muscles of the upper parts of the legs and buttocks. You can perform it with a barbell on your shoulders and on your chest, crossing your arms and putting the neck on them. I can’t help but mention the leg press on the hack machine, which also pumps the quadriceps and biceps femoris plus, again, the buttocks.

Lunges with a barbell, with dumbbells, walking with dumbbells on a step platform, tilts with a barbell on the shoulders, regular squats and with a barbell on the shoulders, squats in the hack simulator – all these exercises also involve the rear biceps in one way or another. As you can see, the choice is not so small. Therefore, first of all, pay attention to the sequence of workouts aimed at certain muscle groups of the legs. Finally, I will recommend one exercise especially for our girls, which they can perfectly perform on their own at home.
So, lie on your back, put your hands along the body, and bend your knees and place them approximately shoulder-width apart. After lying down in this way, begin to raise / lower the pelvis all the way up. This is a wonderful exercise that can help you shape a beautiful ass and legs, as it purposefully puts a load on the buttocks and hamstrings. It should also be remembered that in order to achieve a beautiful figure, both men and women will have to try hard in the gym, observing the regimen and proper nutrition.