Ham set exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ham set )

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Name of exercise  Iso knee flx sit (hamstring sets)
Other names of exercise Ham set
Description of exercise Ham set exercise, also known as hamstring set exercise, is a simple and effective way to strengthen and stretch the muscles in the back of your thighs, known as the hamstrings. To perform this exercise, you can lie on your back with your knees bent and feet flat on the floor. Then, tighten your thigh muscles and push your heels into the ground, lifting your hips off the floor. Hold this position for a few seconds before slowly lowering back down. This exercise can help improve flexibility, balance, and prevent injuries in the hamstrings. It is also commonly used in physical therapy for rehabilitation after hamstring injuries.
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
  • Sit with leg extended, knee slightly bent.
  • Without moving leg, tighten muscles on back of leg, trying to push heel down.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Hamstring
    Category of Exercise __
    Type of Exercise Static
    Body Position Sitting, Supine
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Supination, Pronation, Circumduction

    Benefits of exercise

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

  • Improved hamstring strength
  • Increased muscle definition
  • Improved balance and stability
  • Reduced risk of injury
  • Improved athletic performance
  • Increased flexibility
  • Improved posture
  • Improved coordination
  • Improved overall lower body strength
  • Increased calorie burn and fat loss

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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 set exercise, also known as the hamstring curl, is a popular exercise for strengthening the muscles in the back of the thigh. However, there are certain situations where it may be best to avoid this exercise:If you have a hamstring injury or strain, it is important to avoid the Ham set exercise until the injury has fully healed. Performing this exercise could aggravate the injury and delay the healing process.
  • If you have lower back pain or a history of lower back problems, it is best to avoid the Ham set exercise. This exercise can put strain on the lower back and potentially worsen any existing issues.
  • If you have knee pain or a knee injury, it is important to avoid the Ham set exercise. This exercise can put stress on the knee joint and make the injury or pain worse.
  • If you are pregnant, it is best to avoid the Ham set exercise. As the body goes through changes during pregnancy, it is important to avoid any exercises that could put strain on the abdominal muscles and pelvic floor.
  • If you are new to exercise or have not been active for a while, it is best to avoid the Ham set exercise. This exercise requires a certain level of strength and stability, and it is important to build up to it gradually to avoid injury.In summary, it is important to avoid the Ham set exercise if you have any existing injuries or pain in the lower back, knees, or hamstrings. Pregnant women and beginners should also avoid this exercise until they have built up enough strength and stability. It is always best to consult with a doctor or certified fitness professional before starting any new exercise routine.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use proper form and technique
  • Start with lighter weights and gradually increase
  • Engage core muscles throughout the exercise
  • Keep back straight and avoid rounding shoulders
  • Avoid locking knees at the top of the movement
  • Do not swing the weights or use momentum
  • Breathe properly, exhale on the way up and inhale on the way down
  • Do not overextend or hyperextend the legs
  • Listen to your body and stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Hamstring injuries
  • Hamstring strains
  • Knee sprains
  • ACL injuries

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    Frequently asked questions

     

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