Скачать или смотреть How to REVERSE NORDIC CURL (safely)

NEW VIDEO / The Ultimate NORDIC CURL Guide - Everything you need to know PLUS a Program to Get Your First One
   • The Ultimate NORDIC CURL Guide - Everythin...  


Today's video is all about the reverse nordic curl, what it is, why you should be doing it and how to get your first one!

The reverse nordic curl is a great calisthenics leg exercise to build mass and strength on your quads! It can be done at home, with no equipment!

Why should we even consider doing the reverse nordic at all? There's actually a very good reason for for it.

Your quadriceps are comprised of four muscles, three of them, vastus medialis, intermedius and lateralis act exclusively to extend the knee - this is because the vastus group only cross the knee, a muscle that only crosses one joint is known as monoarticulate.

The fourth quad, rectus femoris, is biarticulate, or it crosses both the hip and the knee and acts to extend the leg as well as being one of the primary muscles involved in flexing the hip. Put simply, when the rec fem contracts, it is going to either flex your hip, or extend your knee.

So to train the rectus femoris, we need to extend the knee whilst the hip remained fixed.

The perfect exercise to do that is the reverse nordic curl!

Watch to learn the correct technique, progressions and how to train the movement safely!


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Sauce:
Unique activation of the quadriceps femoris during single- and multi- joint exercises https://pubmed.ncbi.nlm.nih.gov/27032...)
https://link.springer.com/article/10....




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