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Hamstring

BarbelCompoundMenengah

Otot yang kerja

ketuk nama otot buat sorot
Depan
Belakang

Pemetaan umum dari kelompok otot. Gerakan inti program punya rincian per kepala otot.

Cara melakukan

1

Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.

2

Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.

3

Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.

Progres

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