Muscle focus anatomy

muscle-focus-anatomy<h2>Hamstrings</h2>

Your hamstrings are actually a group of four muscles. These are the semitendinosus, the semimembranosus and the long and short heads of the biceps femoris. The long head of the biceps femoris is the muscle that runs along the outside of the thigh, which starts at the bottom of the pelvic bone. The short head begins at the femur and — unlike all the other parts of the hamstring muscle — doesn’t cross the hip joint so it doesn’t play a role in bending the knee. Both are attached to the fibula and tibia on the outside of the knee.

The hamstrings’ two main roles are flexing the knee and extending the hip but it also plays a role in lifting the legs up, down and sideways. Working the hamstrings is important for lower back and knee health. Muscle imbalance between the quadriceps and hamstrings can cause the tailbone to tuck in, flattening the lower back, and putting unnecessary stress on it. Weak hamstrings can also cause knee problems because they don’t absorb the impact that your knees experience when running or even walking.

HAMSTRING STRETCH TWO Rest your right leg on a bench, keeping your left leg straight. The heel of the back leg should be flat on the floor. Hold your arms out to your sides for balance and lean forwards slightly. Hold for 30 seconds and then change legs.

MAXIMUM CONTRACTION Although they’re used in many exercises, hamstrings are rarely singled out for training so you may not be entirely aware that you’re working them. To get better results, consciously relax and contract the hamstrings during lifting sessions and hold the contractions at the top of the repetition for longer than your body is accustomed to.

HAMSTRING STRETCH ONE Sit on the floor with your feet out in front of you. Then sit up straight with your hands out ahead of you. Lean forwards at the hips so that you feel the stretch in the back of your legs. Hold for 30 seconds.

HAMSTRING SQUAT
Put greater load on your hamstrings when doing squats by standing with your feet slightly wider than shoulder-width apart and your toes pointing outwards.

<h2>Why Protein is essential</h2>

Weight trainers have known for a long time, that protein is vital for anyone wanting to build lean muscle growth, strength and optimise recovery. Even scientists agree that protein is one of the most important and essential nutrients for health, growth and well-being, especially when weight training. Even people trying to lose excess fat have found the benefits of following the high protein, low cart diet.

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