Results for “Planos de treino”

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Nordic curls at home during a deload week

You do not automatically need to remove Nordic curls at home during a deload week. Keep them when the movement remains technically...

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Nordic curl station for gyms: compact and self-service

A Nordic curl station for gyms is not a large machine, but a clearly arranged area where a member can secure their...

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Stiff-leg deadlift or Romanian deadlift: what does your plan mean?

Choosing a stiff-leg deadlift or Romanian deadlift starts with the execution your plan intends. Look at knee bend, the start of the...

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Outdoor Nordic curl setup: anchor and surface

An outdoor Nordic curl setup can be practical if the location meets four conditions: a suitable, immovable anchor; a flat, dry surface;...

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From half marathon to marathon: what changes in your preparation?

Moving from a half marathon to a marathon means reassessing your preparation. You bring running experience, but need to check again whether...

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Stretches and Strength Exercises for Stiff and Strained Hamstrings

Stiff hamstrings and a strained hamstring are different situations. Gentle stretching can improve range of motion with ordinary stiffness. Sudden sharp pain,...

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Strengthen your hamstrings at home: 9 exercises and a four-week plan

You can strengthen your hamstrings at home with a hip bridge, a hip-hinge movement and an exercise that bends your knees, such...

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Hamstring anatomy: muscles at the back of the thigh

The hamstrings comprise biceps femoris, semitendinosus and semimembranosus behind the thigh. They help flex the knee and usually extend the hip. The...

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Hamstring exercises for rugby: strength and weekly planning

Hamstring training for rugby should support running, acceleration, braking, changes of direction and contact situations. Combine knee-flexion and hip-extension strength with progressively...

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Nordic curls at home: strength or muscle growth?

Use the Nordic curl at home for strength or muscle growth primarily to develop eccentric knee-flexion strength. The exercise may also contribute...

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Korfball hamstring exercises: stronger jumping, turning and take-off

Korfball hamstring exercises should match jumping, landing, turning away, short accelerations and repeated take-offs. A few hamstring curls after practice are too...

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Resistance band hamstring curl: technique, mistakes and plan

A resistance band hamstring curl is a simple way to train knee flexion without a leg-curl machine. Anchor the band low, keep...

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Train legs at home without equipment: 8 exercises and plan

Training legs at home without equipment works when you divide the session across knee-dominant strength, hip extension, single-leg control and hamstring work....

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Nordic curl setup for tall athletes: space and adjustment

Assessing a Nordic curl setup for tall athletes involves more than body height alone. Measure how much straight floor space you need...

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Hamstring exercises for volleyball: jump, brake and land stronger

Hamstring exercises for volleyball should match jumping, landing, short approach steps, quick braking and repeated push-offs. A few hamstring curls after training...

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Basketball hamstring exercises: jump, brake and land stronger

Basketball hamstring exercises should match jumping, landing, braking, cutting and short accelerations. A few random hamstring curls after practice are too narrow....

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Pallof press: setup and control against rotation

The Pallof press is a trunk exercise in which a band or cable tries to rotate you from the side. Stand with...

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How to adjust a leg curl machine for hamstrings: 5 checks

When adjusting a leg curl machine for your hamstrings, start without a working weight. Set the seat or bench so that your...

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