Working Out Hamstrings The Home Glute Way
Hamstrings are probably the most troublesome muscles
, especially for athletes involved in running and, or, jumping sports, in terms of injury. In order to strengthen the hamstrings, the glute hamstring raise is perhaps the best exercise of all. The lower back, hamstrings, glutes, and calves play very important roles in these movements.
There are several variations to doing this type of intense exercise. By adding variations, you can target the muscles in different ways and it will lead to effective results. Here are a few ways of performing this exercise:
Glute ham raise: To do a glute ham raise, you will start with your body in a horizontal position on the bench with your toes pushed into the toe plate. Your knees will be set two inches behind the pad and your back will be rounded with your chin tucked. You then push your knees into the pad and curl your body up with your hamstrings while keeping the back rounded. As you approach the top position, squeeze your glutes to finish in a vertical position.
Assisted glute ham raise: Doing assisted glute ham raises takes a lot of strength. The Home GHR machine can help in doing this exercise where you can use the assisted variation of this exercise on the machine. You can do assisted glute ham raise push-ups on this machine. Since the equipment is a floor based machine, it is affordable for home gym users with all of the benefits of a full-scale model.
Glute hamstring raise: To do glute hamstring raise on this specialized machine, place ankles between ankle roller pads with feet on vertical platform and position knees on pad with lower thighs against large padded hump. If the barbell can be safely placed on horizontal handles, grasp barbell in upright position and place behind shoulders. If barbell is placed on floor, lower torso by extending knees and flexing hips then position barbell on back of shoulders. Grasp bar to sides.
Hamstring curl: There are several ways of doing this exercise on the Home Glute Ham Raise machine. The Hamstring Curl is generally done on a bench with a pulley system that allows you to raise a stack of weights. You lay on your stomach, facing away, with your legs out straight out behind you. With your feet against the bar, you bend your legs so that your heels come up toward your rear, raising the stack of weights. Try doing it on this machine, you will feel the difference.
Assisted hamstring curl: Assisted hamstring curl exercises can be done with a partner since not all people are strong enough to get all the way into a push up position without losing the core contraction. The glute ham raise fitness equipment will help you achieve the best results while performing any of the exercises mentioned above. Not only will you target your muscle groups more effectively, you will also strengthen and tighten your muscles as you go along.
In addition to the traditional glute ham raise exercises, some of the movements that can be performed at home include:
Assisted glute ham raise push-ups
Abdominal crunches or sit-ups
Oblique crunches or sit-ups
Abdominal torso twists
Lower back raises
Dumbbell rear delt raises
Training slowly and building your muscles correctly is a very important part of any weightlifting routine. Safety and health need to come first when starting any new workout routine. Make sure to always warm up and stretch your muscles before you start and drink plenty of water.
by: John Carpenter
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