The joke of skipping leg day is an old mainstay within fitness communities, and this is largely the result of leg exercises being harder to adhere to in the past. With less motility than arms, finding the right regime of easily-performed exercises for various leg muscles, especially the hamstring, can be something of a nuisance.
Today, we’re going to look at the best exercise routine for strengthening your hamstrings. Before we begin, it goes without saying that you want to balance these evenly, and never be excessive with speed, routine length, or the like. Injuring your hamstring can be excruciatingly painful, and can temporarily (or in rare cases, permanently) reduce or take away your ability to stand or walk.
How do I Know My Hamstring is Underfit?
If you already have a decent regime of general leg exercises, you may be unsure if you need to alter any of your routines to provide a better workout for your hamstrings. There are symptoms that can easily be picked up on, though.
- Cramping, Spasms, Charlie Horses – Charlie horses are very painful, uncontrolled contractions of muscles that are essentially a form of acute cramp. The most common Charlie horse that happens within the leg is in the calf muscle, or along the sole of the foot, but they can also occur in the hamstring and other upper leg muscles, if they’re not properly fit. It’s worth noting that this can also be a symptom of potassium or vitamin deficiencies as well, though if that’s the case, such problems will occur in other parts of the body as well.
- Gluteal and Upper Leg Fatigue – If walking, standing, squatting and other leg-related activities result in significant fatigue across the back of the upper leg, or the base of the gluteal area, this can be a sign that your current routines aren’t sufficiently exercising your hamstring, causing it to fatigue much more quickly than other muscle groups.
- Restless Legs – True restless leg syndrome is not what we’re talking about – that’s something that a physician should address immediately due to it being a symptom of much more severe problems than your workout routine. However, mild restlessness, which leg workouts should usually help to abate, can indicate some muscles not being properly worked, and your hamstring is a prime candidate for this.
Dangers
Let’s take a moment to talk about how important leg exercises are as a whole. On a cosmetic level, if you focus only on your upper body, you will look patently ridiculous. We’ve all seen those guys who spend all day lifting and bench pressing, but neglect their legs entirely. They look like cartoon characters!
But, on top of this, you also greatly increase your risk of knee and hamstring injuries, and these can have lasting or permanent ramifications, leaving you permanently walking with a limp, or experiencing significant pain.
It also makes squats much harder to do, as well as any practical lifting to carry or move heavier things.
Gender Doesn’t Matter
Something else we need to point out right now, is that this is just as important for women as it is for men. The same danger of leg injuries can happen if a woman’s hamstrings aren’t properly trained and well-exercised.
Equally, let’s all be honest. What kind of legs do most men prefer on a woman? Scrawny, neglected beanpoles? Or, is a woman with shapely, toned legs usually preferred? And, ladies, which would you prefer? Healthy, toned legs, or skinny, weak ones? It really matters for both sexes, equally.
You Don’t Need Crazy Equipment!
One last thing to point out, before we look at the six most effective exercises is, while having some decent equipment at your disposal does help, but you don’t need ridiculous, expensive and overwrought equipment to get a solid hamstring workout.
We live in a time that’s unrivaled historically in both fitness and nutrition sciences, as well as the elaborate equipment we can produce. This equipment is all well and good, but you really only need a few simple things, to get a full workout, including hamstring-targeting routines.
There are two routines we’ll look at that need some fitness equipment usually, but you can makeshift these if need be.
#1 – Romanian Deaflift
The Romanian deadlift is one of the simplest routines you can do. Simply hold a weighted barbell at shin level, arms straight, bending horizontally at the waist, and partially at the knee. Lift upward until your legs, waist, and arms are straight, the barbell at just below your pelvis. Hold, tightening your legs slightly, and lower back down in a controlled descent.
#2 – Barbell Back Squat
This is another simple exercise. Hold the barbell across the back of your shoulders, just at the base of the neck, elbows bent, palms outward. Have your legs apart so your feet are just past your shoulders.
Bend at the knees, outward, producing a spread-legged squat. Hold, and lift back up slowly. Remember proper squat form with this one.
#3 – Bulgarian Split Squat
This one should not be attempted by people with hip or knee trouble. Start with one leg bent at the knee, behind you on a bench. Hold weighted dumbbells at either side of your body. Bend your other leg at the knee and hip until it’s at a near sitting position, your leg on the bench at a J-like bend as a result.
Use some tension in the benched leg when returning to a standing position. Alternate between legs, evenly.
#4 – Glute-Ham Raise
This one is best served with leg press equipment. Lie face down, legs braced, cushion under your upper legs. Cross your arms across your chest, and lift yourself to a vertical position at the knees. Hold, and lower yourself back after a couple seconds. This is one of the most powerful (and fatiguing) hamstring exercises.
#5 – Leg Curl
This is the other exercise best suited with a weighted leg press. Lie face down, bracing the weighted lift just above your heels. Bend at the knee, as far as your leg and the weight will permit. Hold for about one second, and lower it back under muscle control.
#6 – Kettlebell Swing
This exercise is usually a “cooling down” or “finishing” routine, and is one of the higher kinetic impact exercises. This also works as a partial cardio exercise, so if your doctor has warned against excessive cardio, be wary of this one. Using ball weights, start bent horizontal at the waste (similar to the Romanain deadlift), the weights held back, between your legs. Bend up at the waist and the knee, swinging the weights in a parabola until your arms are almost level in front of you.
Swing back into the start position under control (don’t let inertia do it for you). Be extra careful on resuming the start position, that you don’t allow inertia to bring your arms at high speed into your groin – it doesn’t matter what your gender, that will hurt.
To learn more about hamstring exercises and other difficult group targeting routines, subscribe to my YouTube channel today. I have so many awesome things to show you!
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The Beginner’s Guide To Gaining Weight
There is only one magic formula to gaining weight and it requires that you eat more calories than your body burns. If you are finding it difficult to gain weight despite the fact you think you eat a lot, it is possible you are not creating a calorie surplus. If you are struggling to gain weight, these tips can help you understand what may be happening.
Why You’re Not Gaining Weight
If you are naturally skinny, you may think you can eat anything you want without gaining. You may claim you have a fast metabolism or that you simply don’t digest food the way heavier people do. You may believe you are constantly stressed which can lead to weight loss or that there is some medical condition that leads you to stay thin. However, there is truly only one explanation for staying thin and that is that you aren’t eating as much as you think you are. Track your calories for one week using an app like MyFitnessPal or something similar. It is highly likely you will find that you are not gaining weight because you are eating fewer calories than you are burning.
Somatotypes: Is Your Body Type Important
Your body type does play a part in how easily you gain or lose weight. People with high metabolisms do exist and it is possible you are not gaining because you are very active. Many people who have difficulty gaining fidget more than those who do not, research indicates. If you have a small frame, you may still have difficulty gaining because your body is not built to be big. Even if you have a small frame, have difficulty gaining due to activity or your metabolism is higher than others, if you eat more calories than you burn, you will gain weight. The key is to eat more calories than you burn consistently in order to see results.
How to Gain Weight
There are several ways to increase your calorie intake in order to gain weight. You can add more calories to each meal or add additional meals. Add calorie-dense food to your diet such as dried fruits, nuts or pasta. Blended food digests easier than food you have to chew, so add smoothies to your diet. One of the best smoothies includes oats, milk, banana, peanut butter and whey protein. Just as overweight people underestimate what they eat, skinny people overestimate what they eat. Track your calories each day to see what you are consuming. Consider a fitness tracker, such as a FitBit or Garmin, to track both calories and activity each day. Add squats and deadlifts with free weights to your workout to help you gain.
- Eat More
- Eat More Meals
- Eat Calorie Dense Foods
- Eat More Protein
- Drink Shakes
- Track Your Calories
- Lift Heavy (But Safely)
- Be Consistent
The Importance of Nutrition
Eating more calories than you burn will help you gain weight, but not just any calories. You want to be sure to choose healthy options, like whole grains as well as lean meats and dairy. Start by adding 500 calories per day than you are burning. If you are not gaining as you’d like, add more calories, but do so slowly to avoid building belly fat. You need to be consistent as it is the daily average calorie intake that determines true weight gain.
You Need to Eat More Protein
Increase the amount of protein you eat each day, such as chicken, fish and eggs. Add 1 gram of protein per pound of body-weight per day to build muscle and for recovery. Some of the best protein options include steaks, ground round, chicken breasts and thighs as well as tuna, salmon, mackerel and sardines. Eggs are good source of protein as are dairy products like milk, cottage cheese and yogurt.
Top Protein Sources:
- Steaks, Ground Beef
- Chicken Breast
- Turkey Breast
- Ground Turkey
- Tuna
- Salmon
- Mackerel
- Eggs or Egg Whites
Eat More Meals Throughout the Day
Small meals are easier to manage than large meals, so aim for six to seven small meals per day rather than three. Start by waking up earlier and eating breakfast. Too often, skinny people eat nothing for breakfast which means they are getting no calories before noon. You need at least eight hours sleep, so that leaves you only 16 hours to eat each day. Start with breakfast around 7 AM, adding a snack 10 AM. Lunch should be around 1 PM, another snack around 4 PM and then dinner around 7 PM. Keep in mind these are not large, more than 1,000 calorie meals, but smaller meals that are between 500 and 700 calories.
What You Should Eat
Choose foods that are high in calories and nutrition. Although vegetables are healthy, they do not have many calories. Keep vegetables in your diet for their nutritional value and fat-burning properties, but if you want to gain weight, you also need to add foods like nuts, dried fruit, dairy, grains, potatoes, fats and meat. Try to avoid junk food even though it is high in calories. McDonald’s food is calorie-dense, but also contains significant amounts of fat, sugar and sodium. Although eating chips, cookies, fries and ice cream may add calories, it can lead to extra fat around your belly. That does not mean you can never eat at McDonald’s or enjoy a cold beer every now and then. The best rule of thumb is 90 percent quality food and 10 percent junk food.
Train Consistently
Lifting helps trigger muscle mass building in your body so you want to include lifting weights in your workout. Lifting also increases your appetite helping you to eat more. If you eat more than you burn, lifting keeps food from being stored as fat. Use free weights which are more effective and safer than machines. Include compound exercises like squats, deadlifts, bench press and rows. Always try to lift more than you did in your last workout and be sure your form is correct. Your body needs rest, so don’t do more than three full body workouts each week.
Supplements for the Skinny Guy
Blending food in liquid form helps you digest it more quickly. You can make your own weight gainer shakes by combining:
- 100g Oats
- 1 Banana
- 1 tbsp Peanut Butter
- 300ml Whole Milk
- 2 scoops Whey Protein
Mix everything in a blender for 1048 calories, 120g carbs, 80g protein and 28g fat. Avoid processed weight gainer shakes as they are often full of sugars. If you aren’t a fan of smoothies, simply drink whole milk.
These tips and suggestions are designed for people who have difficulty gaining weight when working out. For more tips on workouts, nutrition and weight, subscribe to my YouTube Channel.
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The Benefits of Yoga for Sportbike Riders
Sportbike riding, with its high speeds and sharp turns, demands a lot from riders. It requires not just physical strength and endurance but also mental focus and flexibility. This is where yoga, an ancient practice known for its physical, mental, and spiritual benefits, can play a pivotal role. Integrating yoga into your routine can offer sportbike riders numerous advantages, enhancing their riding experience and overall well-being.
Key Takeaways
- Enhanced Flexibility and Balance: Vital for maneuvering and maintaining posture while riding.
- Increased Core Strength: Supports proper riding posture and reduces fatigue.
- Improved Mental Focus: Essential for concentration and quick decision-making on the road.
- Stress Relief: Yoga’s meditative aspects can help riders unwind and relax.
- Injury Prevention: Regular practice strengthens the body and aids in recovery.
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Comparison Table: Yoga vs. Traditional Strength Training for Sportbike Riders
Aspect Yoga Traditional Strength Training Flexibility Significantly increases Limited increase Core Strength Builds through balance and posture Focuses on targeted muscle groups Mental Focus Enhances concentration and awareness Less emphasis on mental aspects Stress Relief High due to meditative practices Moderate, through physical exertion Injury Prevention High, with low-impact exercises Moderate, risk of overexertion Enhanced Flexibility and Balance
Yoga is renowned for improving flexibility. For sportbike riders, being flexible is crucial as it aids in maneuvering the bike more effectively and prevents muscle strains and injuries. Yoga poses or asanas stretch and elongate the muscles, increasing range of motion and making it easier to adopt the proper riding posture. Furthermore, balance is essential for sportbike riders, especially at high speeds and when taking tight turns. Yoga improves balance, which can help riders maintain control of their bike in challenging conditions.
Increased Core Strength
A strong core is vital for sportbike riders. It supports proper posture, helps manage the bike’s weight during turns, and reduces fatigue during long rides. Yoga poses are effective in strengthening the core muscles, including the abdominals, back, and pelvic muscles. A stronger core leads to better riding form, enhanced stability, and reduced risk of lower back pain, a common issue among riders.
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Improved Mental Focus and Concentration
Riding a sportbike requires undivided attention and quick decision-making. Yoga can enhance mental focus and concentration through meditation and breathing exercises (pranayama). These practices help calm the mind, reduce stress, and increase awareness, allowing riders to stay focused and react promptly to unexpected situations on the road.
Stress Relief and Relaxation
The thrill of riding a sportbike can be exhilarating, but it can also be stressful, especially after navigating through traffic or challenging routes. Yoga offers an effective way to relax and de-stress. The combination of physical poses, controlled breathing, and meditation promotes relaxation, reduces cortisol levels (the stress hormone), and improves overall mood.
Better Breathing Techniques
Proper breathing is essential for maintaining endurance and focus. Yoga teaches various breathing techniques that can help sportbike riders control their breath, even under physical exertion. Learning to breathe deeply and evenly can improve oxygenation, enhance energy levels, and ensure that muscles receive the nutrients they need to perform optimally.
Injury Prevention and Recovery
Regular yoga practice can help prevent injuries by improving flexibility, strength, and balance. Additionally, yoga can aid in the recovery process after rides or in the event of an injury. Gentle yoga poses can help alleviate muscle soreness, accelerate recovery, and prevent stiffness, making it easier for riders to get back on their bike.
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FAQs About Yoga for Sportbike Riders
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How does yoga improve riding performance?
- Yoga enhances balance, flexibility, and mental focus, directly contributing to better riding techniques and endurance.
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Can yoga reduce the risk of injuries from riding?
- Yes, by strengthening muscles, increasing flexibility, and improving balance, yoga helps prevent common riding-related injuries.
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How often should riders practice yoga for the best results?
- Incorporating yoga 2-3 times a week can significantly benefit sportbike riders.
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Are there specific yoga poses that are most beneficial for riders?
- Poses focusing on the core, legs, and back, such as the Plank, Warrior II, and Downward-Facing Dog, are particularly beneficial.
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Can yoga help with post-ride recovery?
- Yes, gentle yoga can aid in muscle recovery, reducing stiffness and soreness after long rides.
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Is yoga suitable for beginners or those new to fitness?
- Absolutely, yoga offers various levels of difficulty, making it accessible to beginners and seasoned athletes alike.
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Conclusion
For sportbike riders, incorporating yoga into their fitness regimen can lead to significant improvements in flexibility, strength, mental focus, and overall riding performance. Whether it’s through attending a yoga class, following online tutorials, or practicing at home, the benefits of yoga can help riders enjoy a more comfortable, focused, and enjoyable riding experience.
Sportbike riding is not just about the machine and the road; it’s also about the rider’s body and mind. Yoga offers a holistic approach to enhance both, ensuring that riders can tackle every curve with grace, precision, and ease.
For more insights into fitness and wellness for riders, visit RunTheCity’s Fitness Blog.
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Why You Should Include Bent over Dumbell Rows In Your Back Workout
Bent over dumbbell rows should not be something you just toss into your back workout every now and then. This type of lift offers significant benefits, something you know if you are doing one-arm dumbbell rows already. If you are not, the following will explain why they are one of the best things you can do when working out your back.
