Good Mornings- Leg Exercise
When it comes
to one of the best leg exercises, particularly
that which works out the lumbar, glutes, and hamstrings,
goodmornings are much recommended.
Good movements
to do if one has an issue with the arm or shoulder,
goodmornings have multiple variations.
Among others, there are variations
of this leg exercise, such as wide stance
arched back goodmornings, narrow stance rounded
back goodmornings, suspended goodmornings,
and seated goodmornings.
All the same, these leg muscle exercises
can intercept wear and tear on thehands.
Though
goodmornings provide great leg exercise,
extreme caution should be exercised when
doing them.
A little distraction factored
in the workout can spell disastrous results.
Circulating a lot of blood into the lumbar and
glute area is vital, as extra circulation will
greatly reduce the risk of injury.
It is always
wise not to do a full-range goodmorning to parallel
until about the third or forth repetition on each
set. Low repetitions like singles, doubles, or
triples will probably cause long-term injury.
Bent Legged, Straight Back Goodmorning
Take the suspended barbell from the rack on your
shoulders just behind your neck.
Stand with a
comfy shoulder width stance, and then bend your
knees slightly.
Fix your sights on a spot on the
wall in front of you.
That selected spot should
be at about belt height.
Instead of leaning or bending forward, focus
on pushing your hips backwards.
As your hips move
backwards on a horizontal plane the barbell’s
motion will scale down a vertical plane.
Slowly
descend in the eccentric portion of the movement.
Bend until you are angled 90 degrees then return
to an upright position, by concentrating on pulling
your hips forward on a horizontal plane. Concentration
is key in this leg extension exercise.
Stiff Legged Good Morning
Stiff legged goodmornings should only be done
light for stretching and warm-ups.
Nevertheless,
this variation of the leg exercise is excellent
for helping to rehabilitate a pulled hamstring.
Seated Goodmorning
Seated goodmornings are good for isolating the
lumbars.
They do this by minimizing the use of
the glutes and hamstrings.
This variation is an
ideal leg and thigh exercise, and will result
in slim legs.
To execute a seated goodmorning, sit on a bench
high enough in a way that your femurs (thigh bones)
are parallel with the floor and your tibias (shin
bones) are angled 90 degrees to your femurs.
Bend
forward looking at a spot in front of you at about
belt height. Remember not to let your head droop
and look down. When your abdominal area comes
in contact with the top of your thighs, pause
briefly then rise.
If you can, lean forward and
your abdominals will drop down between your thighs.
Seated good mornings can be done in sets of eight
to ten repetitions.This is a good leg exercise for women and that
can be practiced at home.
