Weight single ham curl exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Weight single ham curl )

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Name of exercise  Resist knee flx uni prone w/wt (pedi)
Other names of exercise Weight single ham curl
Description of exercise The weight single ham curl exercise is a strength training exercise that targets the hamstring muscles in the back of the thigh. It involves lying face down on a bench or stability ball with the feet anchored and a weight held between the feet. The movement consists of bending the knees to bring the weight towards the buttocks, contracting the hamstrings. This exercise can be performed with dumbbells, a barbell, or a weight plate. It helps to improve hamstring strength, stability, and balance, which can benefit athletes and individuals looking to prevent injury. It also engages the glutes and lower back muscles, making it a great overall lower body exercise.
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
  • Lie face down.
  • Place weight on ankle of involved leg.
  • Begin with knee straight.
  • Bend knee through available range.
  • Return to starting position.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Hamstring
    Category of Exercise Child (Pedia)
    Type of Exercise Resisted (Pedia)
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Plantarflexion

    Benefits of exercise

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

  • Builds strength in biceps
  • Improves grip strength
  • Targets specific muscle group
  • Can be done with various weights
  • Can be modified for different fitness levels
  • Helps improve overall arm definition
  • Can be done with minimal equipment
  • Increases muscle endurance
  • Can be incorporated into full body workouts
  • Can help prevent injuries in other exercises

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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 single ham curl exercise is a great way to strengthen your hamstrings, but there are certain situations where it may be best to avoid this exercise. Here are a few instances where you may want to skip the single ham curl:If you have a hamstring injury or strain: Performing the single ham curl can put additional strain on your already injured hamstring, making the injury worse. It’s best to rest and allow your hamstring to heal before attempting this exercise.
  • If you have lower back pain: The single ham curl can put pressure on your lower back, which can aggravate any existing lower back pain. It’s important to consult with a doctor or physical therapist before attempting this exercise if you have lower back pain.
  • If you have knee pain or instability: The single ham curl requires you to bend your knee, which can put strain on your knee joint. If you have knee pain or instability, it’s best to avoid this exercise and focus on other hamstring-strengthening exercises.
  • If you are pregnant: Pregnancy can cause changes in your center of gravity and make you more prone to injury. It’s best to avoid the single ham curl during pregnancy to prevent any potential harm to you or your baby.Remember, it’s always important to listen to your body and consult with a healthcare professional before starting any new exercise routine. If you experience any pain or discomfort while performing the single ham curl, stop immediately and seek medical advice.

    • 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 to avoid injury
  • Start with lighter weights and gradually increase as you get stronger
  • Keep your back straight and core engaged throughout the movement
  • Avoid swinging your body or using momentum to lift the weight
  • Do not lock your knees or elbows at the top of the movement
  • Breathe properly and do not hold your breath
  • Use a weight that challenges you but is still manageable
  • Take breaks and rest when needed
  • Do not overdo it and listen to your body’s limits.

    • Helpful in Diseases

  • obesity
  • arthritis
  • diabetes
  • high blood pressure
  • heart disease
  • osteoporosis

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    Frequently asked questions

     

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