Additional newtec Tips for Training exercises suggested here will serve as the initial program to i

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One of the worst things that a sprinter can hear and feel is "isquitiobial injury or contracture." A hamstring contracture is an impact injury in the hamstring muscle group. This injury can be extremely painful and have a slow recovery. The purpose newtec of this task is to provide some training tips to help reduce the risk of injury in this area.
The hamstring muscle group consists of three muscles: the semitendinosus, semimembranosus and biceps femoris. Hamstring injuries can occur during performing sprints, particularly during newtec the deceleration phase. You can reduce the risk of injury newtec in this muscle group performing some specific stretching and strengthening exercises (Table 1). Click on image to view larger. newtec
STRETCH There are several ways to perform static hamstring stretching. Figure 1 shows a classic stretch for the hamstrings. When Static Stretches should try to keep your back straight throughout the movement. For optimal gains in elasticity flexibility, stretching should be performed daily.
Recent studies suggest newtec that eccentric hamstring stretches to can have an immediate effect on the superior flexibility compared to traditional static stretching. To eccentric hamstring stretches, put a wide belt or a thick rubber newtec band around your ankle (Figure 2).
From this starting position, pull the strap to bring the hip to the position of full flexion. As you pull the hip flexed position, contract your hamstrings as if he were trying to resist movement. Should perform each eccentric repetition for five seconds. Static stretches seem to have little or no effect on the prevention of injury and may even reduce the strength of this muscle group. On the other hand, eccentric stretching exercises may have a protective role when incorporated to program dynamic warm. Therefore newtec you should consider performing static stretches. The key to avoid injury STRENGTHENING hamstring hamstring lies in its ability to increase the strength of the hamstrings. The following exercises (Table 2) should be considered and implemented as part of a comprehensive training program. Click on image to view larger.
Knee Push-in Machine Performing traditional knee flexion exercise machine can help athletes to increase concentric hamstring strength. Unfortunately, if you only this year are probably not a protective effect newtec is obtained. Lunges It has been speculated that the weakness of the body core may contribute to the development newtec of hamstring injuries. Hiking in lunges are a valuable exercise for sprinters because it strengthens newtec both the body core and the lower extremities in a functional position.
Russian Assisted Pushups To perform this difficult exercise, you should lock your feet under a bench (or similar object). Assume the starting position with your knees bent at 90 and with a straight back. Perform the exercise leaning forward, dropping newtec the body as low as possible to the floor. newtec Once it contacts the ground, acquiring the hamstrings and return to the initial position. This exercise is often extremely newtec difficult, since many athletes lack the necessary for the descent is controlled force. In cases in which the athlete can not drop by itself, using a bank to provide an alternative point at which the end of the stroke.
Good morning Choose a light bar and place it on your shoulders. The exercise is done by bringing the trunk forward by bending from the waist while the head is held erect and the back and the knees extended. Bend the trunk until it is parallel to the floor. While performing this exercise is important to maintain an appropriate manner, especially to avoid arching your back.
Additional newtec Tips for Training exercises suggested here will serve as the initial program to increase the strength and flexibility of your hamstrings. These exercises should be performed as part of a program com