5 Common Biceps Femoris Exercise Errors and Corrective Methods
For comprehensive development of fitness, not only the proud chest muscles and abdominal muscles, but also lower limb exercises are equally important. When exercising our legs in the gym, we often make some mistakes that weaken the effect of leg muscle training. Listed below are 5 common biceps femoris exercise errors and their correction methods. I hope it will be helpful to everyone.
(Attached: Illustration of biceps femoris exercise method)
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Mistake 1: Not fully stimulating all areas of the biceps femoris.
Explanation: Many people think that there is only one muscle behind our thighs. In fact, there are three muscles behind our thighs, namely the biceps femoris, semitendinosus and semimembranosus.
Solution:
When doing prone leg curls, since the buttocks are supported by cushions and cannot participate in the force, the biceps femoris muscles are mainly exercised ( That is the outer muscle group on the back of the thigh). You should make sure to do at least three sets of prone leg curls for every leg workout.
Seated leg curls mainly exercise the semitendinosus and semimembranosus (the inner muscle groups at the back of the thigh). So, you should also make sure to do at least three sets of seated leg curls during every leg workout. In addition, if you take your hips off the support of the mat when doing prone leg curls, you can better stimulate the semitendinosus and semimembranosus muscles.
Mistake 2: Not enough training.
Explanation: Most bodybuilders don’t pay much attention to the training of biceps femoris. They are always used to arrange biceps femoris after quadriceps training. Since your physical energy has been almost exhausted after high-intensity squats and leg press training, the effect of training biceps femoris at this time will be greatly reduced. Therefore, many people do not train their biceps femoris seriously enough compared to muscle groups like the biceps brachii.
Solution:
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If your biceps are weak, train them on different days than your quads. This way, you won't lose sight of one thing.
If you have to train the quadriceps and biceps at the same time, you might as well intersperse the training movements of the two parts together and perform them alternately.
Do at least three different training movements for each biceps femoris training, and the total number of groups should not be less than 10. For example, you can do straight-leg deadlifts, prone leg curls, and seated leg curls, doing 4 sets of each movement.
Mistake 3: Training intensity is not enough.
Explanation: The last time you did leg curls, after reaching failure, you used high-intensity training rules such as forced reps, decreasing sets, and pause training to surpass failure. when? Since most bodybuilders are accustomed to arranging biceps femoris training after high-intensity quadriceps training, it is difficult to ensure training intensity.
Solution:
Arrange training of the biceps femoris and quadriceps muscles at different times so as to have sufficient physical fitness and stimulate the biceps femoris with the highest intensity.
When doing prone or seated leg curls, it is very easy to use the drop set training method. You only need to change the position of the latch on the weighted block.
Ask your training partner to reduce your training load during the contraction phase of the movement and to increase your training load during the relaxation phase of the movement.
If you are training alone, you can first use your legs to bend the weight up, and then use one leg to control the weight and slowly lower it. Alternate legs.
All biceps femoris training can use the pause training method. After reaching failure, you can stop and rest for 10-20 seconds, and then continue to do 4 times to failure. Then pause again for a moment, and then do 4 more times to failure.
Extended reading:
Correct squat posture and inventory of various squat rumors
Illustrations and key points of wall squats (wall squatting method)
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