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In our body, there are many muscles, such as chest, back and so on. Some muscles we often hear, some are rarely heard, and the biceps femoris is rarely heard. In fact, the biceps femoris is a muscle behind the thigh. Next, follow Xiaobian to see how to practice biceps femoris is the most effective.

Single leg Kettlebell hard pull

Single leg Kettlebell hard pull

  1. Hold a Kettlebell with one hand and stand on one leg on the same side.
  2. Keep your knees slightly bent, make a hard pull of the kettle bell, and stretch your other leg behind you to maintain balance.
  3. Lower the Kettlebell until the upper body is parallel to the ground, and then return to the upright position.

seated leg curl

  1. Adjust the instrument barbell according to your height, sit on the instrument and lean your back against the back cushion.
  2. Place the back of the lower leg on the cushion rod (a few centimeters below the lower leg) and ensure that the cushion ring is against your thigh and above your knees. Then grab the handles on both sides of the instrument and point your toes forward (or you can use two other positions) to make sure your legs are completely straight in front of you. This is the starting position of the action.
  3. While exhaling, pull the instrument rod towards the back of your thigh as far as possible and bend your knees. Keep the torso still. Stay in the most tense position for 1 second.
  4. Slowly return to the starting position while inhaling.
  5. Repeat the action to the recommended number of repetitions.

Knee bend jump

  1. Stand upright with legs slightly bent and feet shoulder width apart. Put your hands flat on your chest with your fingers clasped and your palms down. This is the starting position of the action.
  2. Do a half squat down, then jump up as high as possible, close your knees to your chest, and try to touch your palms with your knees.
  3. While falling, squat down again to cushion the pressure on the legs. Then stand back to the starting position and prepare for the next take-off.
  4. The above is a complete action. Repeat the action to the recommended number of times.

Balance ball leg flexion

  1. Lie flat on the yoga mat, land on your back, stretch your legs straight on the Swiss ball, and place your ankles on the top of the ball. This is the starting position of the action.
  2. Lift your hips off the ground so that your weight is concentrated on your shoulder blades and feet. Bend your legs and pull the Swiss ball to yourself as much as possible to feel the tension of your hamstrings.
  3. Stop at the top and return to the starting position.
  4. The above is a complete action. Repeat the action to the recommended number of times.