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We’re lastly beginning to consider going again to high school! And whether or not that occurs in the end, we nonetheless have loads of time to squeeze in just a few last-minute summer time getaways!
And most summer time enjoyable features a bathing swimsuit of some type, so we can’t take a summer time break on our decrease physique exercises.
Our transfer at this time is a standing hamstring curl. You have to a set object to carry onto for steadiness and positioning. This generally is a railing, countertop, broomstick or perhaps a cease signal. This train will probably be working your bottom, extra particularly, your glutes and hamstrings. Additionally, you will really feel this train in your core.
Start this train by standing arm’s size distance from what you’re holding for steadiness. Get a superb grip and shift your weight to at least one foot. Holding your chest tall and rotating your hips ahead to interact your midsection, prolong your free leg straight again behind your physique. Holding your free leg straight, carry it upward behind you, elevating it as excessive off the bottom as you may.
The upper you carry your leg, the deeper contraction you’ll really feel in your glutes.
Now, with a flexed foot, you’ll start to bend in your knee, curling the decrease a part of your leg inward towards your physique. Squeeze this leg curl so far as you may, creating your tightest contraction within the hamstring. When you attain the deepest level of this transfer, return it again out to the beginning. All of the whereas, preserve the glutes engaged and this leg elevated.
Proceed this standing hamstring curl for at the least 10 repetitions. Releasing the leg again to a standing place, shift your weight and prolong the other leg up and behind you, simply as you probably did within the first set.
Repeat the identical variety of repetitions on the other leg. Proceed alternating for at the least three units.
Ankle weights will intensify this train. If the leg turns into too fatigued prolonged up excessive, decrease your leg in a downward angle.
This train will certainly tighten your rear finish, and offer you that additional confidence to complete the previous few weeks of summer time with a bang!
Marlo Alleva, an teacher at Gold’s Fitness center and group health coordinator at Fontaine-Gills YMCA in Lakeland, Florida, may be reached at firstname.lastname@example.org.