The biceps femoris is one of the muscles on the thigh. I believe some people still know the biceps femoris. Of course, there are many benefits to training the biceps femoris alone, but many people don’t know how to train the biceps femoris. . So, what are the scientific and effective biceps femoris training methods? Let’s take a look at the training methods next.
Swing legs front and back
1. Stand with one leg next to a stool with a backrest, and support the body with the arm on the same side holding the backrest. The arm on the other side pinches the waist, and the leg is slightly bent and lifted. This is the starting position of the movement.
2. Swing the raised leg forward and then back. During the swing, make sure your legs are straight and the swing is as wide as possible.
3. The above is a complete movement. Repeat the movement to the recommended number of times, then switch to the other side and continue.
Front box jump
1. To start, place a box about 30 to 60 centimeters high in front of you. Stand with your feet shoulder-width apart. This is the starting position of the movement.
2. Perform a small squat to prepare for the jump, swinging your arms behind you.
3. After doing this pose, rebound, extend your hips, knees and ankles, and jump as high as possible. Swing your arms forward and upward.
4. Bend your knees and land on the box to reduce the impact on your legs. You can jump off the box back to the ground, or more preferably, step down one leg at a time.
Smith machine suspension flip
1. Place the barbell at knee height and load it with appropriate weight.
2. Grasp the barbell with an overhand grip, with your hands slightly wider than shoulder width apart, and take the barbell off the machine. Your arms should be fully extended, with your head up and your chest out. Your elbows should point outwards, and your shoulders should be relaxed and open back. Push your hips back to create tension in your hamstrings. This is the beginning of the actionLocation.
3. Powerfully extend your hips and knees to accelerate the barbell. Make sure your arms are straight throughout this part of the movement.
4. After being fully stretched, bend your hips and knees again and lower your body into the receiving position.
5. Allow your arms to bend at this point, rotating your elbows around the bar and receiving the bar on your shoulders.
6. Extend your hips and knees and return to a standing position. When completing this movement, place the barbell on your shoulders.
Prone leg curl
1. Adjust the equipment barbell according to your height. Lie face down on the leg curling machine, with the barbell pad at the back of your legs (a few centimeters below your calves). Tip: It is recommended to use a leg-flexion exercise machine with other angles besides horizontal, because the angled position is more conducive to the exercise of the hamstring muscles.
2. Keep your torso level on the bench, make sure your legs are fully extended, and grab the armrests on both sides of the machine with both hands. Toes forward (or you can use the other two positions described in the foot position section). This is the starting position of the movement.
3. While exhaling, bend your legs as much as possible without lifting your upper thighs off the mat. When fully tense, hold for 1 second.
4. When inhaling, do not return the legs to the original position. Repeat for the recommended number of repetitions.
Kettlebell high clean
1. Place a kettlebell between your feet, squat down and keep your upper body straight and hips back. This is the starting position of the movement.
2. Then stand upright and use your body's momentum to flip the kettlebell up to your shoulders.
3. Pause briefly at the top, return to the starting position, and repeat the above actions.
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