Have Walking stick Is a group of three large muscles located at Behind the rear compartment. They can carry both Hip and knee jointsPlaying an important role in Low body movementIncluding the walk, running, sit down, and stabilize the spine.

Three muscles

Hamstring group consists of:

1. Feris Biceps (A long and short head)
2. semitendinosus
3. semimbranosus

These muscles have origin from ischial tocherosity Of Pelvis (except chief to femororoe biceps, which originated on femur) and put on the knees in Tibia or fibula. They are Biarticular muscleMeans they cross both hip and knee.

1. Foris Biceps

• Long-head origin: Tocherosity ischial (pelvis)
• Short head origin: The rough line of the leg
• InsertionFIBULA chief
• Function:
  • The stretching of the knee
  • The rotation of the leg when the knee will flexed
  • Hip extension (long-head)

2. Semitendinosus

• Origin: Tocherosity ischial (pelvis)
• Insertion: Medial surface of Proximal Tibia (part of Pes Anserinus)
• Function:
  • The stretching of the knee
  • The rotation of the leg when the knee will flexed
  • Hip

3. Smmembranosus

• Origin: Tocherosity ischial (pelvis)
• Insertion: The back surface of using Tibial Medial Condyle
• Function:
  • The stretching of the knee
  • The medial rotation of the leg
  • Hip

Dages of hamstrings Millions

1. The stretching of the knee - Hamstrings bend the knees, the key to running and walking.
2. Hip - They grow on the hips, keep the body moving forward during the activities such as contraction and death.
3. Pelvic pelvic tilts - They help stabilize during movement.
4. Eccentric control - Serious as a scamman for the next move, the most important in injury prevention.

How effective hamstras trained

The balanced rosstring program includes two:

• Exercise on dominance on dominance (Hip extension planning)
• The knee workout (Kneeing kneeering flexion)

Exercise the best mixture:

These things involved with hamstrings along with glutes and other rear muscles.

Floor outpetting on top:

Single exercise is ideal for muscle growth and resistance.

Volume and tips on intensity

• Frequency: 2-3x per week
• Pay:
  • Hypertrophy: 8-12 reps
  • Strength: 3-6 reps
  • Patience: 12-20 reveps
• Suit: 3-5 per exercise
• Rest: 60-120 seconds depending on target

Training Instructions

• Eccentric emphasis: Include the focused exercises on a long term to enhance muscular flexibility.
• Prompt: Ensure that glutes engaged to support the movement of hips.
• Uniformly motion: Includes a single exercise to resolve resistance and improve stability.
• Form and techniques: Give the appropriate form priority to make maximum effectiveness and reduce injury risk.

Consideration of opening muscular movement

Exercise like kettlebell swing, Nordic Hamstring Curls And Romania Has shown to stimulate high degree of action. Emphasize the full movement and control eccentric stages can lead to significant strength and hypertrophy benefits.

Practice of hamstrings and sports practices

Strength muscles are important for various sports attempts:

• SweepFacilitate the strength of an effective hip and knee flexation.
• Jumping: Contribute to Control and Control Control.
• Change direction: Help in agility and quick transition.
• Lift: Movement support such as a ship and squats by stability of the rear chain.

Prevention of Injury and General Intactions

General Injury:

• Rope: From the gentle overstretching to allow tears.
• tendinopathies: Straight conditions that affect the hamstring.
• Avulsion fracture: Where the tendon pulled out of bones, often requires a preferred surgery intervention.

Prevention Instructions:

• Overload progress: Gently increase the intensity of training to allow adaptation.
• Active warmth: Prepare muscle to events through a long stretch of movement.
• Flexible training: Including static and flexible dynamic models to keep the elasticity of muscles.
• Strong exercise: Focus on both intense and eccentric movements to create resilience.

Key Takeasways: Why hamstrings are important

• The hamstrings play an important role in low body movements, stability, and athlete invasion.
• Balance training which includes both the strength components and flexibility is required.
• Protective measures, including warmth and proper training, can reduce injury risk.
• Understanding the vision and work of hamstrings can be informed of training and recovery strategies.

Ether

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4. American Institute of Orthopedic Surgery. Injurious injury guide causes damage
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6. Prompt Femoro Femoro during the encouragement exercises of hamstring: System Review