Speaking of the biceps femoris, some people are familiar with it. The biceps femoris is one of the hamstring muscles. Of course, training the biceps femoris has many benefits for us, but many people don’t know how to use the biceps femoris. How to stretch. So, what is the biceps femoris stretch? Next, let’s take a look at the stretching of the biceps femoris.
Biceps femoris stretching
The first step is to sit cross-legged on the yoga mat, try to keep the lower body in a relaxed state, then raise your two arms above your head and cross them together, and then try to move your front, back, left, right and upper five Stretch your hands in each direction and do five times in each direction.
Biceps femoris exercise method
1. Crawling in place
Keep your chest up and your abdomen up, and your legs can bend naturally. Keep your hands and feet shoulder-width apart, and pay attention to control the direction and distance during crawling. At the far end, keep your torso and legs in a straight line with your arms straight and perpendicular to the floor.
2. Split squat
Stand upright, take one step forward with one leg, bend both knees, and lower your body into a lunge squat. This is the starting position of the movement. Use the heel of your front leg to exert force, jump upward slightly, change the position of your legs at the same time, and do a lunge squat downward again. Pay attention to the front knee not exceeding the toes when squatting. Repeat the above movements alternately with both legs for the recommended number of times.
3. Swing your legs back and forth
Stand with one leg next to a stool with a backrest, and support the body with the arm on the same side holding the backrest. The arm on the other side pinches the waist, and the leg is slightly bent and lifted. This is the starting position of the movement. Swing the raised leg forward and then back. During the swing, make sure your legs are straight and the swing is as wide as possible. The above is a complete movement. Repeat the movement to the recommended number of times, then switch to the other side and continue.
4. Single leg balance
Start in a standing position with your right foot slightly lifted off the ground. You should look straight ahead and put your right arm in front of you. This is the starting position of the movement. Begin the exercise by bending at the hips, then lowering the torso, keeping the legs slightly bent. Don't turn your back. Extend your left leg back to maintain balance, and use your right hand to grab your left foot. After pausing, slowly return to the starting position. Repeat for the recommended number of repetitions before repeating on the other side.
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