There are many different ways to perform hamstring curls, but weighted hamstring curls are simple and effective. In order to perform a weighted hamstring curl, you need access to a safe area to lie down and a dumbbell with a weight you are comfortable with.
Place your dumbbell on the ground in a location where you are able to fit it between your feet. Lie down on your stomach,and fold your arms in front of your face with your legs open. Close your legs so that your feet hold the dumbbell in place. Make sure you have a good hold on the dumbbell so it does not drop on you during the exercise.
Lift the dumbbell by bending your knees and pulling your feet upward. Stop when your calves are at about a 90 degree angle from the ground.
Bring the dumbbell back down to the ground by extending your knees back slowly. Make sure you do not slam the weight into the ground. Repeat the entire exercise for as many repetitions as your particular program calls for.
The healing time for hamstring injuries varies greatly and depends on the severity of the injury, according to NHS Choices. If the hamstring is simply pulled or strained, it may heal completely in a few days. However, more serious injuries may take months to heal completely. In particularly severe cases, surgery may be necessary to repair the damage, extending the recovery time even more.Full Answer >
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People should get 150 minutes of moderate exercise or 75 minutes of vigorous exercise every week, according to the U.S. Department of Health and Human Services via the National Heart, Lung and Blood Institute. Moderate exercise can be swimming or mowing, while vigorous exercise includes running.Full Answer >
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