How to build hamstring

The rear surface of the thigh gets much less stress in everyday life than the front. However, she constantly falls out of your field of view. After all, to see this place in detail is difficult, even with a full-length mirror. Therefore, the rear surface becomes the first refuge of cellulite, loose skin and sagging muscles. Should include in your training complex a few exercises to this part of the body was always in order.

You will need

• - jump rope;
• gymnastic Mat;
• - dumbbell;
• - step-up platform.

Instruction

1. To warm up your muscles are working out of the zone, jump the rope at a quick pace for 5-6 minutes.
2. Take in each hand dumbbells and stand up straight. Hands lower along the body. Tighten your abs and not prohibite back. Keeping the body straight, make the right leg a step back. Descend into a lunge so that your right knee almost touched the ground. Return to starting position, trying to keep the main load in motion lay on the left leg. Do the exercise with left leg to complete the repetition. Do 20-30 repetitions with the same leg.
3. Lie on the floor on your back, bend your right leg at the knee, foot on the floor. The left leg straighten. Hands pull along the body. Leaning on the right leg, push off from the floor and lift your pelvis so your body from the heel of the left foot to shoulders made straight line. Hold for two counts and slowly lower to the starting position. Repeat 20 times and change legs.
4. Get on all fours. Back straight, elbows are just below shoulder joints. Put it under the knee of the left leg and hold the dumbbell with her foot. Slowly lift the left leg up to the thigh form a straight line with the body. Lift the leg up, as if trying to reach the heel to the buttocks. Perform 15-20 repetitions and lower the knee on the floor. Change the leg.
5. Stand up straight on the left side of a step platform. Put your right foot on the middle step, feet wider than shoulders. Bend your elbows slightly and sit down. Push off right leg from the tap, jump to the right way to jump a step. The right leg should be on the floor, left on the step. Perform each exercise for two minutes.
6. Take a plank position: hands are placed directly under shoulders, legs joined together. Feet put on the floor. Do not lower the pelvis – the body should form a straight line. Holding your hands perpendicular to the body, slowly print knee forward, pulling him to his chest. Return leg to original position and pull it to the side. Again, return to the starting position. Do 20 repetitions and change the leg.
7. After a workout make sure you stretch for the muscles of the back surface. Sit on the floor, legs straight and stretched forward. Spread your legs as wide as possible and drag in turns, first to the toe of one foot, then the other. You should feel muscle tension the posterior surface of the thigh. If the exercise is given to you easily spread your legs wider and lower body, trying to cuddle up to the floor with his chest.