How to exercise the posterior thigh muscles

The posterior thigh muscles are a less easy part to exercise than the anterior thigh muscles. If the muscles on the back of the thigh can also be exercised, the muscle lines of the thigh will be more beautiful. Scientific research shows that if you have a training partner, you will be more passionate and motivated, especially if it is the opposite sex. Therefore, it is best to have a partner when training so that you won’t feel bored and find it difficult to persist.

The two-person cooperation training method introduced below will not only relax your whole body and mind, but also exercise the coordination and flexibility of your whole body's muscles, and it will be full of fun.

1. The lady lies on her back on a bench with her elbows bent and placed at her sides. The man kneels on the ground, presses her elbows with both hands and continues to apply force. The man squeezes his elbows upward and repeats the action, which mainly exercises the chest muscles.

2. Two people face each other, support each other with their arms, and then do standing push-ups. Exercise chest muscles, upper arms and balance.

3. The woman lies on her side and does side leg lifts, while the man holds her ankles and applies resistance. As the legs are lowered, apply resistance. Alternate between your legs to exercise the inner and outer thigh and waist muscles.

4. The lady kneels on the mat and lifts one leg. The man holds her calf and applies resistance during the lifting process. Exercise your buttocks muscles.

5. The lady lies prone and does the leg-hooking exercise. The man holds her ankles and applies resistance. When the legs are falling back, the assistant applies force in the opposite direction with both hands. Exercises the hamstrings on the back of the thigh and the quadriceps on the front of the thigh.

6. Two people stand in front and behind. The person behind holds the other person's wrist with both hands and continues to apply force, while the other person bends his arm with force to exercise his biceps.

7. Two people stand in front and behind. The person behind holds the other person's wrists with both hands and continues to apply force. The other person raises his arms flat to exercise his shoulder muscles.

8. The man lies on his stomach on a bench, and the woman holds up his head with both hands and applies continuous force to exercise the muscles at the back of the neck.

9. Two people stand in front and behind. The person at the back stands with his palms facing up, and the person in front stands with his palms facing down. He supports his body with his arms until his feet leave the ground. Hold this position for 10-15 seconds. This mainly exercises the triceps, lower pectoral muscles and coordination.

10. Sit back to back, support the ground with your hands, lift your legs alternately, and keep the same frequency to exercise the lower abdomen and iliopsoas muscles.

11. Stand face to face, hold hands, step on each other's feet with your feet, and at the same time pay attention to avoiding each other's feet, to exercise the coordination and flexibility of both parties.

12. Two people stand with their backs to each other, stretch their hands behind them and hold them together, lean their upper body forward, straighten their chest and tighten their abdomen, mainly stretching the chest muscles.

The methods listed above can all help to exercise the muscles on the back of the thigh. Not only the exercises on the muscles on the back of the thigh, but also some training methods that can help exercise the chest muscles and other parts of the body are listed. After all, fitness is about exercising the whole body, not just being limited to a certain part. And during the exercise process, it is difficult to avoid the involvement of other muscles.