Ischiosural? Won’t I mean hamstrings? No, ischiosural is the correct term to refer to the muscles that are part of the posterior chain of our thighs and that are mainly responsible for flexing the knee and extending the hip.
The term « hamstrings » is incorrect since it only refers to the semitendinous and semimembranous muscles, which originate in the ischial tuberosity and are inserted into the tibia. Meanwhile, this term would leave out the biceps femoris that is inserted into the fibula and only one of its heads originates from the ischia (the short head originates from the femur).
In this article we show you five exercises you can do in the gym to train this muscle group We now know what it is called correctly: ischiosural.
Romanian deadlift is one of the best known variants of conventional or sumo deadlifts. When doing this exercise participate all the muscles of the posterior chain that extend the hip: biceps femoris (especially the long head), semitendinous and semimembranous although spinal extensor muscles also participate as very long, iliocostal and spiny, not forgetting to mention all those muscles that are responsible for maintaining a fixed posture and holding the bar: trapezius, biceps or wide dorsal.
Be sure to properly disassociate the movement of your pelvis and lumbar spine. The first is the one that flexes, the second remains in neutral position.
Ischiosural musculature is highly demanded in sports actions performed at high speed such as sprints, jumps or changes of direction. This is why it has a high incidence of injuries.
One of the mechanisms that explain the muscular injuries in this musculature is the eccentric action produced in the phase changes during the race and during the cycle it is stretching-shortening.
This is why the inclusion of exercises with great eccentric load in our training program is vital to prevent injuries of this type, especially if we practice sports that involve this type of action.
An exercise that fits perfectly for our purpose is the curl Nordic consisting of eccentric control of our body weight starting from a fixed position with the knees bent. It controls the dose of the exercise since the eccentric contractions produce a great muscular damage.
Glute Ham Raises
This is an exercise that offers us the best of eccentric contractions with no little of the best of concentric contractions. It is similar to curl Nordic in the essential but the use of a specialized bank allows us to perform the positive or concentric phase to return to the initial position, something that in the curl Nordic is reserved for the strongest.
Thus, This exercise allows us to work at the same time the two functions that this musculature performs: knee flexion and hip extension. It can work just as well both in a sports performance context and in a basic strength program for hypertrophy or general strength.
Curl Femoral in sitting machine
So far we have selected exercises that emphasized eccentric contractions versus concentric contractions. For this fourth exercise we have chosen a curl classic femoral. The decision to choose the sedentation variant is that it allows us to accumulate greater workload isolating the hamstrings better since if we perform the exercise lying on the machine, fatigue is more likely to reach us in other ways by requiring a larger arch in our lumbar spine and a larger bracing, which will leave us breathless.
Curl femoral in fitball
Finally we select another exercise that perfectly combines eccentric and concentric action, but this time integrating a permanent hip extension which forces us to correctly dissociate the extensor action of our gluteus with the extensor action of our ischiosurals.
In Vitónica | Mid glute training in the gym to get more aesthetic buttocks
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