Ham curl with weight bar exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ham curl with weight bar )

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Name of exercise  Resist knee flx stand w/bar
Other names of exercise Ham curl with weight bar
Description of exercise The Ham curl with weight bar exercise is a strength training exercise that primarily targets the hamstrings, but also engages the glutes and lower back muscles. To perform this exercise, you will need a weight bar and a flat bench. Start by lying face down on the bench with your legs extended and feet firmly planted on the ground. Hold the weight bar with an overhand grip and place it on the back of your ankles. Slowly bend your knees, bringing the weight bar towards your glutes, then lower it back down to the starting position. This exercise can help improve hamstring strength and stability, which is important for everyday movements and athletic performance.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand on one leg, with other leg slightly behind with toes on ground as shown.
  • Place weighted bar on heel.
  • Bend knee, raising bar up toward buttocks.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Hamstring
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased hamstring strength
  • Improved balance and stability
  • Engages core muscles
  • Targets multiple leg muscles
  • Can be modified for different fitness levels
  • Enhances athletic performance
  • Helps prevent injuries
  • Can be done with minimal equipment
  • Can be incorporated into a full body workout
  • Can be used for both strength and endurance training

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Ham curl with weight bar exercise should be avoided if you have any existing injuries or pain in your knees, hips, or lower back. It is also not recommended for individuals with a history of knee or lower back problems. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it puts strain on the abdominal muscles. If you are new to weightlifting or have not properly trained and strengthened your hamstrings, it is important to avoid this exercise as it can lead to muscle strain or injury. It is always best to consult with a trainer or medical professional before attempting any new exercise, especially one that involves heavy weights.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Use a weight bar appropriate for your fitness level
  • Warm up your muscles before starting the exercise
  • Maintain proper form throughout the exercise
  • Do not use excessive weight that can cause strain or injury
  • Keep your back straight and avoid arching it
  • Engage your core muscles for stability
  • Do not lock your knees while performing the exercise
  • Use a spotter for added safety
  • Avoid jerky or sudden movements
  • Do not perform the exercise if you have any existing injuries or pain.

    • Helpful in Diseases

  • Knee pain
  • Arthritis
  • Osteoporosis
  • Muscle imbalances
  • Lower back pain

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    Frequently asked questions

     

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