Weighted ham curl face down exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Weighted ham curl face down )

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Name of exercise  Resist knee flx uni prone w/wt
Other names of exercise Weighted ham curl face down
Description of exercise Weighted ham curl face down is a strength training exercise that targets the hamstrings, glutes, and lower back muscles. To perform this exercise, lie face down on a bench with your hips and legs off the edge. Place a weight between your feet and hold onto the bench for stability. Keep your legs straight and slowly lift the weight towards your glutes by bending your knees. Hold for a second at the top and then lower the weight back down in a controlled manner. This exercise can be modified by using different weights and incorporating a resistance band for added challenge. It is an effective way to strengthen and tone the back of the legs and improve overall lower body strength.
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 __
    Type of Exercise Resisted
    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)

  • Increased hamstring strength
  • Improved hamstring flexibility
  • Better balance and stability
  • Enhanced muscular endurance
  • Reduced risk of hamstring injuries
  • Improved athletic performance
  • Strengthened core muscles
  • Increased muscle definition in hamstrings
  • Improved posture
  • Increased muscle coordination

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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

  • Weighted ham curl face down exercise should be avoided if you have any existing injuries or pain in your lower back, hips, or knees. This exercise puts a lot of strain on these areas and can worsen any existing issues. It is also not recommended for pregnant women or individuals with high blood pressure or heart problems. If you are new to exercising or have not built up enough strength in your hamstrings and glutes, it is best to avoid this exercise until you have developed a stronger foundation. It is important to always listen to your body and consult with a medical professional before attempting any new exercises.

    • Precautions

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

  • Use a weight that is appropriate for your strength and fitness level
  • Keep your back straight and core engaged
  • Start with a light weight and gradually increase as you become comfortable with the exercise
  • Keep your head and neck in a neutral position
  • Avoid arching your back or using momentum to lift the weight
  • Use proper form and technique throughout the entire exercise
  • Keep your feet firmly planted on the ground
  • Do not hold your breath, remember to breathe throughout the exercise
  • Do not use weights that are too heavy and could cause injury
  • Consult a professional trainer if you are new to this exercise or have any concerns about your form.

    • Helpful in Diseases

  • Hamstring strain
  • Patellar tendinopathy
  • Osteoarthritis of the knee
  • Anterior cruciate ligament (ACL) injury
  • Quadriceps strain
  • Iliotibial band syndrome
  • Patellofemoral pain syndrome
  • Meniscus tear
  • Bursitis of the knee
  • Hamstring tendinopathy

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    Frequently asked questions

     

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