Our body has a variety of muscles, some of which are often mentioned, and some are less heard of. Among them, the biceps femoris is a muscle that is more popular. In fact, the biceps femoris is a muscle on the back of the thigh. Muscles, of course, exercising the biceps femoris is beneficial to people. So, where is the biceps femoris? How to train biceps femoris? Next let’s take a look at the biceps femoris.
Where is the biceps femoris
The biceps femoris is one of the hamstring muscles. There are 2 heads, the long head starts from the ischial tubercle, and the short head starts from the middle of the femoral crest. The two heads meet and end with the tendon at the head of the fibula. The calf can be flexed and the thigh extended; when the knee is bent, the calf can be externally rotated and is controlled by the sciatic nerve.
Biceps femoris exercise method
1. Single-leg deadlift
Hold a kettlebell in one hand, hanging by your side. Choose the leg on the same side as the hand holding the kettlebell and stand on one leg. Keeping your knees slightly bent, perform a straight-leg deadlift, bending at the hip, and extending your other leg behind you to maintain balance. Continue lowering the kettlebell until you are parallel to the floor, then return to an upright position. Repeat for the recommended number of times.
2. One-arm open-hand kettlebell clean
Place a kettlebell between your feet, squat down, and keep your upper body straight. This is the starting position. Then quickly lift the kettlebell to shoulder level so that the ball portion of the kettlebell rests on the palm of your hand. After staying for a moment, gently throw the kettlebell out and grab the handle of the kettlebell with one hand. Then return to the starting position and repeat the above actions.
3. Smith machine straight-leg deadlift
To begin, adjust the barbell on the Smith rack to mid-thigh height. Once the correct height is chosen and the barbell is loaded, grasp the barbell with an overhand grip (palms facing down), keeping your hands shoulder-width apart. If you use necessary heavy weights, you may need wrist straps. Lift the barbell and fully extend your arms, keeping your back straight. Stand with your torso upright on the ground and your legs spread shoulder-width apart or slightly wider than shoulder-width apart. Both knees should be slightly bent. This is the starting position of the movement. Keeping your knees still, lower the barbellReach over your feet and bend at the waist, as if you were trying to pick something up on the floor, until you feel a stretch in your hamstrings. Exhale during this movement. Once you feel the stretch in your hamstrings, return your torso to an upright position, extending your hips and lower back until you're back in the starting position. Inhale during this movement.
4. Dumbbell straight-leg deadlift
Hold a dumbbell in each hand, stand upright, lift your chest and abdomen, and look forward. Let your arms hang naturally in front of your body, palms facing your thighs. Stand with your feet shoulder-width apart and your knees slightly bent. This is the starting position of the movement. Keeping your knees fixed, bend at the waist, hips back, and back straight, lower the dumbbells along the front of your legs and inhale at the same time. Until you feel the stretch in the back of your thighs. Then extend your hips and waist and return to the starting position while exhaling. During the process of getting up, keep your back straight and your knees fixed.
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