Biceps thigh exercises. How to pump up the buttocks and hamstrings at home. Regarding the working weight in exercises

In men, muscular legs indicate good physical fitness. The fair sex also strives to make their legs more slender and toned in training. Regardless of gender, to achieve a positive result, you have to make a lot of effort. Of particular importance among the possible options for working out the muscles of the legs are exercises for the biceps of the thigh, which for some reason athletes often forget about.

Features of the biceps femoris

In many ways, the muscles of the legs depend on genetics, some legs are massive, others are weak. Some athletes find that the biceps femoris is involved in exercises such as deadlifts, so it does not need to be given extra attention. In fact, this is not at all the case. Often only the quadriceps and buttocks are pumped well. Especially poorly developed biceps in girls. Proper training of the biceps femoris will help ensure the harmonious development of the muscles of the legs, without shifting the focus to any group.

If we talk about the anatomical structure, the biceps is located along the lateral edge of the back of the thigh, with attachment to the fibula. The antagonist of this muscle is the quadriceps. The key functions of the biceps are hip extension and lower leg flexion at the knee joint, and rotation of the lower leg.

Many people ask how to pump up the hamstrings at home. It is important here to know what equipment you have at home. It is generally accepted that it is much more effective to perform exercises for the hamstrings in the gym, since there will be no difficulties with compiling a program and using one or another simulator.

Basic exercises for the biceps of the thigh

Pumping the biceps of the thigh is a difficult task, but quite feasible. It should start with a warm-up: 10-15 minutes of running or walking along an inclined path will be enough to ensure blood flow, warm up the thigh muscles, including the biceps, make the ligaments more elastic and protect them from unpleasant stretching in the future. In addition, you can stretch the biceps of the thigh - several tilts of the body forward, they need to be done as low as possible.

Let's continue the answer to the question of how to pump up the hamstrings. It is easy to guess that the complex includes both basic and auxiliary exercises. Since basic exercises always involve several muscle groups, they will be useful not only for the hamstrings:

1. Squats- setting the legs when performing this basic exercise is wide. The biceps of the thigh, as well as the muscles of the press, back, and legs participate in it. Since the exercise is considered difficult, it is recommended to perform it under the guidance of a coach, it is better for beginner athletes to advance to another level of training first. The back is straight, the legs are bent to about right angle. The knees remain motionless, do not go beyond the socks. The emphasis on the floor goes to the heels, and the lifting with the barbell is carried out with a powerful pushing movement. You can learn the correct technique for performing this exercise without weight or with a bodybar. Girls are advised to do deeper squats, such a workout will allow you to work out your hamstrings and buttocks well.
2. Squats with dumbbells in hand are a more benign option compared to the previous one. It is suitable for beginners, plus it is convenient if you decide to pump up the hamstrings at home. The feet are placed slightly wider than the shoulders, emphasis on the heels, do not lean forward, keep the arms straight and lowered. This exercise for the hamstrings is also in demand among women. Performed in sets, 15 squats each.
3. Romanian draft- Another basic exercise with a barbell. Keep your back straight, backbends can cause displacement of the vertebrae. The feet are placed parallel to the width of the shoulders or slightly narrower. The beginning of the movement will be the abduction of the pelvis back. When bending and unbending, the bar of the bar should be at a minimum distance from the legs, this is what will help to work out the hamstrings and stretch the muscles.
4. Leg press in the simulator on the biceps of the thigh is also performed with support on the heels. Feet are placed at a distance of 35-45 cm between them, closer to the upper edge of the platform.

In amateur bodybuilding, leg pumping is not a priority load, remaining in the background. The reason is a visual reduction in the torso and shoulder width if the athlete has large legs. Meanwhile, harmoniously developed legs not only look beautiful, but also contribute to sports achievements, positively influencing results.

Isolation exercises for the hamstrings

Since we are talking about how to pump the hamstrings, we can not do without mentioning isolation exercises. It is not recommended to neglect them:

1. Bending the legs in the simulator- an isolating exercise for the biceps of the thigh, which is quite popular with athletes involved in the gym. The technique of its implementation is not particularly difficult; such exercises for the biceps of the thigh are also suitable for girls. Biceps curl is performed lying down, face down. The body should be pressed against the bench, and all movements should be slow and smooth. The legs are kept in tension all the time, even at the lowest point it is not necessary to fully extend the knees.
2. hyperextension- as well as bending the legs for biceps femoris, is an isolating exercise that allows you to achieve good results. It is usually used for training the back muscles, however, if you move the support pads of the machine to the level of the upper part of the quadriceps, you can also use the hamstrings. The back is straight, arms are either crossed on the chest or clasped behind the head. The buttocks should be compressed, the forward tilt is carried out as smoothly as possible, no jerks.
3. You can also perform an exercise aimed at the biceps of the thigh with an expander. At the same time, such slopes will help to work out the lower back. You need to step on the expander. Starting position - standing, legs apart shoulder width apart. Keep your legs and arms straight, lean forward, and then return to the starting position. With a weak lower back, you can slightly bend your knees. These effective exercises on the biceps of the thigh can be performed at home.

When thinking about how to pump the hamstrings, do not forget to pay attention to choosing the right working weight. Heavy exercise on the muscles of the legs puts a lot of stress on the joints. It is better to consult a specialist before starting the exercise if you have had diseases of the spine, hip or knee joints.

Uneven leg muscles can develop due to the peculiarities of practicing a particular sport. For example, in football players and those who have been involved in jumping, there is often a shift towards the quadriceps. In these cases, work on the biceps of the thigh must also be approached carefully. If there is no result, experiment with the number of repetitions, approaches, try to create a new set of exercises.

The construction of muscle fibers inevitably raises the question of a careful approach to diet and sports nutrition for the athlete. Avoiding fast carbs, adding high protein foods, and taking fat-burning supplements if necessary are all important parts of the training process that should not be forgotten.

Today there is a cult in the world beautiful body: slim figure, pumped up muscles. Everyone can pump up the biceps of the thigh, the main thing is to set a goal. But there are no shortcuts to achieving the goal.

The only way that leads to an increase in muscle tone requires you to cycle through a complex of constant sports loads and follow a diet. In this article, we will consider the question: how to pump up the biceps of the thigh (this can be done both in the gym and at home).

The biceps femoris is colloquially called a group of muscles on the back of the thigh: biceps, semimembranosus and semitendinosus. Muscle is an elastic tissue consisting of a bundle of fibers. It is attached to the bone and can stretch or contract in response to stimulation, and relax after tension. The biceps femoris performs the functions of leg flexion, hip rotation in and out, and hip flexion. This muscle is especially important in wrestling, sprinting, powerlifting, swimming, weightlifting and athletics, speed skating.

Exercises for hamstrings in the gym

Girls, like men, should make an effort to pump the biceps of the thigh (everyone has seen photos of the legs of bodybuilders and athletes): it will give an aesthetic bulge to the back of the leg and close the gap between the thighs.

Warming up and activities such as stretching are very useful, they are often used both at home and in the gym before the main weight training. Stretching will help prevent muscle strain and prepare them for more powerful contractions, as well as relieve muscle pain, increase blood circulation, and thereby relieve spasms. The main thing is not to make jerky movements and do a light warm-up before class (for example, jogging or cycling on a simulator).

It is useful to perform such exercises for the biceps of the thigh: the starting position is lying on your back, put your feet behind your head so that your feet almost touch the floor, stay in this position for 10 seconds, return to the starting position and repeat at least three times.

The second exercise is alternately touching the feet with your fingers. Stand with straightened legs shoulder-width apart, then lean forward and grab your left foot with your right hand. Hold the pose for 10 seconds, then repeat on the other side. The exercise must be done 3 times.

The third exercise for the biceps of the thigh is the starting position lying on your back, stretch your left leg forward. Expand the right thigh, placing it at a right angle to the body. Without taking your shoulders off the floor, pull your right leg with your left hand, moving it over the other straight leg. The head should look in the direction opposite to the rotation, linger for 15 seconds. Repeat three times.

The best basic weight training for the hamstrings is the straight-legged deadlift.

It is possible to pump up the biceps of the thigh on the simulator using the “Roman chair”. Starting position - lying face down, hands behind the head. It is necessary to bend and unbend the torso, first just up and down, then with turns to the right and left, avoiding excessive rotation of the torso. These exercises can also be performed with weights, holding them behind the head or on the chest.

The biceps femoris also develops with leg presses or squats with a barbell. In parallel with pumping the biceps, both men and girls need to perform hyperextensions - exercises to strengthen the lower back and gluteal muscles. Hyperextensions will help improve the condition of the back, spine and buttocks. The hyperextension machine and the Roman chair are designed specifically for hyperextensions. It is present in every gym, it can be installed at home. It is more expedient for girls to use them to train the buttocks.

The best exercise for the biceps of the thigh is the typical bends of the legs from a prone position on a special simulator. It is necessary to freeze in the upper position for 10 seconds! You can do a similar exercise at home from a standing position, but in a prone position there is a minimal risk of back injuries.

Exercises for hamstrings at home

It is not necessary to work out on the simulators in the gym. A whole range of exercises has been created, with the help of which it is really possible to pump the hamstrings at home. The best at home is to tilt the body forward without the help of hands, kneeling (shins must be securely fixed). For professional athletes, this exercise is called the “Russian curl”. All kinds of leg bends in the knees while standing with a load on their feet, body tilts forward with a load in their hands and straight legs will do.

Easy to do at home lunges with dumbbells. For girls at home, such an exercise is desirable: the starting position is lying on your back, arms along the body, knees bent. It is necessary to carefully raise and lower the pelvis with the hips.

Hyperextensions it is also possible to perform at home on the couch and floor. The starting position is lying on the sofa so that the hips lie flat, the legs are firmly fixed or supported by another person, and the body hangs freely down. Straighten your back so that your body and legs are in a straight line. Slowly slowly bend down and return to the starting position. Do 2-3 repetitions of 12-15 times.

Another exercise: lie on your stomach on the mat, put your hands behind your head into a lock, legs are stuck behind the bed. While inhaling, slowly raise your head and tear your body off the floor, arching your back. At this time, the hips lie on the floor. Stop at the top point for 2-3 seconds. Exhale and gently lower yourself to the floor to the starting position. Do 3 sets of 20 reps.

So, we see that the correction of the shape of the legs is quite real, not only in gyms, but also at home.

The biceps muscles, or biceps of the thigh area, are muscle groups that carry out functional opposition to the quadriceps muscles of the thigh. The main function is static. The group of biceps of the femoral region of the lower limb plays the role of straightening the legs in the hip area, takes part in the performance of the lower leg rotary motion directed inwards and promotes flexion in the joints of the foot. Forms two anatomical parts - short and long heads. Together, the two components form the posterior relief of the lower limb, participate in the formation of a cavity on the inner surface of the thigh.

The biceps femoris muscle has a distinctive ability to shorten. Sometimes the hip is able to develop disharmoniously in the region of the back surface, this is fraught with the appearance of pain when a person tries to tilt or raise the straight leg to the level of a right angle. Avoiding unpleasant consequences, it is important to take care of the formation of a beautiful shape and muscles of the back of the thighs. Training complexes for the development of the biceps of the thigh at home will certainly include exercises aimed at stretching.

A characteristic distinguishing feature of exercises for the biceps femoris, which allows you to improve the architecture of the back of the thigh at home, is the involvement of the biceps and gluteus maximus muscles, partly the quadriceps muscle. Based on the mentioned fact, training sets of exercises for the legs are developed based on general principles and basic complexes for legs. Then it is possible to supplement the prepared complex with individual exercises aimed at developing a specific muscle or anatomical region. The principle will carry out the harmonious development of the thigh, without distortion in separate areas.

The ideal training method for the hamstrings will be a complex strength exercises It's much more difficult to practice at home. Try to use a large number of approaches with squats without additional weights, but such exercises are not very effective. Options in the gym with a barbell or dumbbells will affect the shape of the hips much faster and more efficiently. It is not possible to carry out exercises for training individual muscle groups at home due to the lack of special simulators.

Basic training complex

When starting at home or in the gym to develop the muscles of the back of the thigh, you need to do a warm-up workout for the lower limb. Suitable for short-term running, walking, jumping rope, exercising on an exercise bike or cycling. Stretching warms up the muscles well. In the gym, a treadmill is recognized as an excellent way to warm up.

These exercises are suitable for training men and women. To get the maximum result, remember a number of subtleties, the effectiveness of fitness classes at home, the condition of the legs depend on following the nuances.

It is possible to resort to deep squats with the feet as wide as possible and weighted with a barbell. The exercise is included in the basic group, it can be traumatic. It is better to perform in the presence and under the supervision of a coach. The article provides the basic rules for performing the exercise:

The exercise is considered quite difficult and threatening in terms of injury, it is better to first work out the technique without additional weights or using a bodybar. A similar condition is required in order to pre-select the best distance between the feet, to determine the angle of the toes. Choose the angle when the biceps femoris acquires the maximum load.

The depth of the squat plays a decisive role in the correct execution and obtaining the result. The deeper you can squat, the better the area of ​​​​the buttocks and lower back will be worked out.

This exercise is more suitable for girls working out in the gym. For a proper workout, it is enough for a man to do squats until the hips are parallel to the floor surface.

Exercises with dumbbells

The complex can be performed at home and in the gym. Represents a simple version of training with a barbell. Exercises are allowed to be performed at home and for beginner athletes who are not yet allowed to train with a bar. The described training option is perfect for people who want to train the heads of the biceps femoris in isolation without including the gluteal region in the process.

Performing exercises using dumbbells reveals a number of rules that must be observed:

1. Avoiding unreasonable load on the spinal column, keep your arms straight, lowering down.
2. Place your feet parallel to each other slightly wider than shoulder level. The position will provide the greatest load on the biceps area.
3. The center of gravity of the body is transferred to the heel area, it is forbidden to lean forward.

Subject to the rules, the exercise will give a fairly quick positive effect and the maximum benefit during training is carried out at home.

Romanian draft

The complex is called deadlift. Belongs to the category of basic, carried out in the gym. Among other positive effects, it perfectly trains the biceps femoris. Like weighted squats with a barbell, the exercise belongs to the category of highly traumatic. Doing at home is not recommended. It is better if an experienced trainer takes control over the correct implementation of the complex.

When performing the complex, remember that the back remains absolutely straight. Deflection or rounding of the spine during training can cause injury.

Feet are shown set slightly narrower than shoulder width. It is required to start the movement by retracting the pelvic region backwards. In a similar way, the extension of the body is carried out. It is forbidden to lean forward.

Straighten your arms, lower them down. When carrying out flexion and extension movements, the neck is kept as close to the legs as possible. You can simply slide on the surface of the legs with a bar. Exercise - the maximum stretch for the muscle groups of the back of the thigh.

Exercises aimed directly at the hamstrings

Such training is called isolation. They resort to execution when they want to “finish” a separate muscle. After conducting basic training, it is good to do exercises called hyperextension. An exercise is done on a special simulator.

More often, the exercise is required to be done during the main workout designed for the back muscles. Moreover, if the lesson is slightly modified, it will be possible to successfully apply it for isolated loads on the area of ​​\u200b\u200bthe biceps of the thigh. A distinctive feature is that the simulator supports are fixed at the level of the top of the quadriceps thigh muscles. The rest of the points completely coincide with the classic version of the lesson.

It is required to keep the spinal column straight, lower the hands, or put them behind the head and interlock the fingers. Tighten the gluteal muscles, movements are performed slowly, without jerks.

The main movements remain short-term, the intensity is fixed on the back of the thigh. Such an exercise for the legs is considered effective, even when others did not bring any effect.

It is permissible to perform an exercise on the simulator - flexion of the limbs. Exercise belongs to the category of insulating. The technical implementation of the complex is available to beginners, the results will certainly surprise you already in as soon as possible. On the simulator, you need to sit face down. The legs are fixed with a roller. It is important to keep the torso as pressed against the bench as possible. To avoid injury, do not tear your body off the bench during exercise.

The biceps of the thigh is an important component of beautiful and inflated legs. Check out the best exercises and useful tips to help you pump up your thighs.

A developed hamstring is an important component of the proportional figure of men and girls. The problem is that in process are always in the spotlight and are included in the work in almost any exercise. They are much bigger, stronger and always in sight. However, doing in the gym, do not forget about the hamstrings.

Disadvantages of an underdeveloped hamstring

• It gives the impression of uneven development of the legs. The combination of a huge quadriceps and flat hamstrings looks unaesthetic;
• The rear surface of the thigh, which is lagging behind in development, does not allow you to descend to the required depth when performingbarbell squats;
• The risk of injury to the hip and knee increases.

Consider the structure of the back of the thigh and the most effective exercises for their development.

Anatomical structure of the back of the thigh

• semitendinosus muscle;
• semimembranosus muscle;
• Biceps femoris.

The muscles of the back of the thigh flex the lower leg and extend the thigh.

Men should not neglect these exercises, because a well-developed biceps femoris will significantly increase the overall volume of the leg. Powerful legs look impressive.

Girls also should not ignore the set of exercises for the back of the thigh. Do not be afraid that your legs will look bulky and sloppy. On the contrary, the hips will become strong and toned, which will only emphasize your femininity and attractiveness.

The best exercises for developing hamstrings in the gym

Strength training is the best remedy to increase the strength and size of your muscles. You can include high-rep sets and machine exercises in your training program, but they won't replace heavy free-weight exercises.

Free weight exercises force you to keep balance and maintain stability of movement, thereby activating more muscles.

This exercise is the most effective for the development of leg muscles. The main load falls on the quadriceps, but the hamstrings are also actively included in the work. The degree of muscle tension in the back of the thigh can be controlled by the depth of the squat. The deeper you squat, the more the hamstrings are loaded.

This method requires excellent technical skills and lower body flexibility, as it is much more difficult to lift the weight from a deep position.

• Free weight or Smith machine?

When squatting with free weight, the biceps femoris is involved in the work much more actively than in the process of doing the exercise in the Smith machine.

This unit reduces tension in the target muscle, allowing you to expend less effort on the exercise.

The fact is that the Smith simulator involves only the vertical movement of the bar. Consequently, during the exercise, the stabilizer muscles are almost not involved. Free weight squats are performed in a power rack or squat rack.

• Having a partner.

If you are training without a partner, then be careful when performing the last repetitions with a heavy weight. Remember that there is no one to back you up if you cannot complete the repetition. Make sure that someone insures you, otherwise you will be crushed by a barbell, and this is very traumatic.

The last repetitions are the most effective.

Therefore, if you are not sure that you can handle the final lift, then finish the exercise ahead of time. Therefore, you will sacrifice the benefit of the last rep for safety.

The instinct of self-preservation is, of course, wonderful. But if you start training with a partner, you will work to failure.

Unfortunately, squats alone are not enough to work out the hamstrings. You need to do other exercises to start his growth.

Warm up and do 2 sets:

men - 4 each -

girls - 8 each -

The best exercise for loading the hamstrings. In addition to the target muscle, the gluteal and calf muscles, as well as the lower back and trapezium, are included in the work.

Number of sets and repetitions:

2 approaches:

men - 4 each - 6 reps with a weight equal to 85% of the one-rep maximum;

girls - 8 each - 10 reps with a weight equal to 75% of the one-rep maximum.

This exerciseis becoming more and more popular among men and girls in the gym. And there are good reasons for this.

Bulgarian squats allow you to develop the strength and flexibility of the hamstrings, as well as the quadriceps, with minimal stress on the lower back.

Number of sets and repetitions: 2 sets of 8- 10 repetitions.

An excellent exercise that develops strength, increases the volume of the hamstrings, and also strengthens the buttocks. Especially true for girls.

Another benefit is the increase in deadlift performance.

Number of sets and repetitions: 2 sets to failure.

Favorite exercise of all girls. Men will naturally also feel the incredible benefits of leg curls.

The leg curl is an isolation exercise for the hamstrings. After high-quality work in the simulator, the back of the thigh becomes so clogged that it becomes difficult to walk. The buttocks are also well worked out.

There are three options for performing the exercise:

• Lying (the most common way);
• sitting;
• standing.

Number of sets and repetitions:

men -2 sets of 8– 10 reps with a weight equal to 85% of the one-rep maximum;

girls - 2 sets of 10– 12 reps with a weight equal to 75% of the one rep maximum.

Kettlebell curls are great for completing your hamstring workout. Develops explosive strength and endurance.

The execution technique requires some skills, but there is nothing prohibitively difficult in this exercise. More recommended, of course, for men, due to the more developed shoulder girdle.

Also, this exercise is one of the most versatile exercises that can be used for cardio workouts.

Train your hamstrings once a week. This will be enough to load the target muscle and give it time to recover.

Every 5 - 7 days you must perform a certain number of repetitions with a weight of 80– 85% of 1 rep max. But the difficulty with multi-joint exercises is that the more the weight of the projectile becomes, the fewer repetitions you can perform. This hard and fast rule won't let youbecause heavy exercise takes a long time to recover. This rule applies not only to the muscles of the back of the thigh, but also to other large groups muscles.

Try to do 60– 70 reps every 5- 7 days.

Remember that when doing exercises, you need to gradually increase the weight of the shells. That's the only way you can avoidand start progressing!

To form beautiful and harmoniously developed leg muscles, it is necessary to include exercises for the biceps of the thigh in your workouts. Together with pumped up, elastic buttocks, the back of the thighs provides an effective fit for the trousers and is largely responsible for a sporty, toned silhouette. These muscles are involved in many basic exercises, which must be supplemented with isolation exercises for proper emphasis.

Exercises for the back of the thigh deserve serious attention. As a rule, most trainees are limited to only bending the legs on the simulator and traction with straight legs, but recently an extended set of exercises has become more widespread.

Anatomical role and features of the biceps muscle

The hamstrings are antagonistic muscles with respect to the quadriceps, the main function of which is static. The biceps femoris muscle provides the ability to bend the leg at the knee joint, turn it outward, and unbend it at the hip joint. It consists of short and long heads, which form the bulge of the back of the thigh and partly the hollow of the inner surface.

An important distinguishing feature of the biceps femoris is its tendency to shorten. This leads not only to inharmonious development of the muscles of the back surface, but often also to painful sensations during bending forward or raising straight legs to an angle of 90 °. To avoid this and ensure a beautiful muscle architecture, training must necessarily include stretching exercises.

Features of training the biceps of the thigh

Most hamstring exercises also involve the gluteal muscles and partly the quadriceps, so it makes sense to create a general leg workout based on basic exercises and supplemented by isolators specifically for the biceps. This approach will ensure the correct and even development of the hips, without shifting the focus to any part of them.

Effective and correct leg training is, ideally, power training, so it’s quite difficult to find good exercises for the biceps of the thigh at home. For basic exercises a barbell or dumbbells are needed, and isolation exercises are problematic to perform without exercise equipment.

Before you start working out the legs and back of the thigh, the muscles need to be warmed up. 10-15 minutes of running or walking on an incline track will prepare you for training and eliminate the risk of strain.

Basic exercises for training the biceps

The exercises for the biceps of the thigh, which will be discussed, are equally suitable for both female and male training, however, there are some nuances in the implementation that affect the result.

Deadlift

The deadlift or Romanian deadlift is one of the basic exercises with a barbell, which, among other things, has a good effect on the hamstrings, effectively working out and stretching it. It differs from the classical deadlift in that when performing, the athlete does not bend his knees (or bends slightly due to his anatomical features) when he bends over the barbell lying on the floor and raises it. It is associated with a high injury rate, so the correct technique is the key to the safety and health of the athlete.

Lunges

Less effective, but still effective exercises for training the back of the thigh are the good old lunges. The advantage is that they can be made at home. The correct long lunge allows you to connect not only the quadriceps, for which this exercise is performed most often, but also the biceps. It is best to perform with weights, that is, with dumbbells or a barbell.

Isolation exercises for the hamstrings

Isolating exercises are an opportunity to refine, “finish off” exactly the muscle that is needed. To complete a good hamstring workout, machine leg curls and a special kind of hyperextension work well.

Calf flexion

Bending the legs in the lying machine is one of the isolation exercises that works the biceps as much as possible. The execution technique is quite simple, and the result is always impressive:

hyperextension

Usually hyperextension is performed during the back workout, but it can be slightly modified and added to workouts of the buttocks and biceps. Hyperextension for the biceps of the thigh is different in that the support pads of the machine are not installed at the level of the pelvic bones, but at the level of the upper part of the quadriceps. Otherwise, the execution technique does not change:

• The back is straight, arms are crossed on the chest or clasped behind the head;
• The buttocks are compressed, the forward tilt is performed slowly and smoothly, without jerks and swings.

The movement is short, but completely focused on the hamstrings. This exercise gives a noticeable effect even when others do not bring the desired result.

Quality hamstring training includes technically complex exercises that are potentially dangerous for beginners. Practicing techniques with a trainer will allow you to get the most out of training and avoid a long period of rehabilitation in case of injury.

Caution should be taken when performing exercises on the legs in general and the biceps of the thigh in particular for people with diseases of the spine, knee or hip joints. Proper technique and the selection of a suitable working weight are the first tasks before starting serious training.