When this happens, put your hands out to catch yourself before your face does it for you. Eventually your hamstrings won’t be strong enough as your knees get straighter and straighter and you’ll fall to the ground. Keeping your hips straight (not bending at the waist), lower yourself down towards the floor in a slow and controlled manner.Engage your core so that your hips are extended (more on this later).Start kneeling on the ground with your ankles held in place by either someone else or a piece of equipment.Combining both our eccentric and knee flexion definitions: Nordic hamstring curls require the hamstrings to resist the knees going from bent to straight but actively lengthening and letting the knees straighten.Īs the knees straighten, the hamstrings get longer and are consequently at a weaker joint angle that’s why Nordic curls are easy at the top and failure happens at the bottom. Knee flexion is when the knee goes from straight to bent. The exercise targets the knee joint and the muscles responsible for knee flexion (the hamstrings). Imagine a bicep curl: concentric is raising the weight up, isometric is holding the weight in place, and eccentric is controlling the weight on the way down. Concentric is when the muscle gets shorter isometric is when the muscle stays the same length eccentric is when the muscle gets longer, but even when the muscle is staying the same length or getting longer, it’s active, not passive. There are 3 types of muscle actions: concentric, isometric, and eccentric. Oh look, a neat little table of contents.Ī Nordic hamstring curl is an eccentric hamstring curl.
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