Keepig Healthy with Exercise

The hamstrings contract eccentrically acting as the synergist and help the flexion of the hip to occur. The Rectus femoris of the quadriceps contract eccentrically to help flex the hip, they are co-contracting with the hamstrings. The hip flexors may contract rapidly to stabalise the body on the way down if there is a loss of balance (Wynsberghe et al., 1995). The adductor longus, adductor brevis and adductor Magnus contract isometrically to prevent adduction and abduction. The Sartorius muscle contracts eccentrically to cause flexion and abduction at the knee. The sartoris originates from the anterior superior iliac spine and inserts onto the tibia. The adductor and abductor muscles at the hip joint contract to prevent movement that may cause injury (Tortora and Derrickson, 2009).

The single leg glute bridge is another great core exercise for your lower back that also will work your glutes. To carry out the single leg glute bridge, follow the steps below:

As explained by Opar (3) the hamstring consists of three muscles, biceps femoris (BF), semitendinosus (ST) semimembranosus (SM), this composes a muscle group crossing the hip and knee joint that acts synergistically in extending the hip and flexing the knee.

Hip flexion/ Knee Extension; Hip extension/ Knee flexion. Major muscles involved include the quadriceps, the inner thigh, the hamstrings and gluteal region. Also, leg strength in the calve muscles is important.

While staying in the same spot, kick the legs backward toward the butt 15 times per leg. High knees help to strengthen the knees, glutes and help the hamstrings to power the legs properly. Bring the knees high toward the chest 15 times per leg. Strengthening the legs with these drills will help when running long distances. 2.

These muscles begin at the ischial tuberosity, which is at the bottom of the pelvis. The muscles meet at the knee joint and end at the lower leg, where they are joined together through connective tissue that attach the tendons to the bones like double-sided tape. The hamstring muscle groups work to help extend the leg back and provide motion at the knee. Due to the crossing

and this means I will be able to sprint faster. The quadriceps work with the hamstrings which are the agonist muscles at the back of the thighs that work with the quadriceps. They pull the leg back so I have the force to push off the ground quickly from the calves. Both the quads and hamstrings work at the same time on alternating legs, so sprinting is quickest when each is toned and elastic for my agility. The calves are also an important muscle because the muscles of the calves control foot flexion when running.

vastus medialis. Collectively the quadriceps muscle is the biggest in the human body and its purpose is to expand the knee. The specific task of the vastus lateralis muscle is to extend the lower leg and allow the body to rise up from a squatting position.(Hannan et al, 2000).

Keep these muscles tight and raise your leg 4 to 6 inches (10 to 15 cm) off the floor.

Two other muscles have origin above the knee. The gastrocnemius muscle is a rather large muscle that has two heads of origin above the knee. The medial head originates just above the posterior medial condyle of the femur. The lateral head has its origin on the posterior lateral surface of the lateral condyle of the femur. These two heads come together to form a large muscle that

This exercise will strengthen your back, thighs and pelvis in addition to increasing flexibility. To begin, sit on the floor with the soles of your feet pressed together and your knees bent. While keeping your back straight, use your elbows to push your thighs toward the floor. Hold this position for 10 to 15 seconds before releasing. Repeat five to 10 times.

The quadriceps are comprised of four muscles: vastus lateralis, vastus medialis, vastus intermedialis, and rectus femoris. These muscles attach proximally at differing locations along the shaft of the femur and on the hip bone (rectus femoris only). They span the length of the femur and converge on the quadriceps tendon on the superior aspect of the patella and continue to the tibial tuberosity via the patellar tendon. The quadriceps are responsible for extending the knee, assisting in proper tracking of the patella, and preventing posterior translation of the tibia on the femur (Moore

Then the hip eccentrically extends by the gluteus maximus and hamstrings. The muscles in the left leg are able to relax as momentum is transferred to slow down the kicking leg and bring the planted leg off the ground. The right knee is carried through extension by momentum and gradually slowed through eccentric contraction of the hamstrings. In the left knee the quadriceps and hamstrings relax to help provide energy for the kicking leg. The right ankle remain plantar flexed by momentum, but gradually relax through eccentric contraction of the gastrocnemius and soleus. The left ankle plantar flex from concentric contraction of the gastrocnemius and

The quadriceps femoris is the main extensor of the knee. This muscle also influences our form in many other types of movement, depending on how weak or how tight this group of muscles may be.Because the iliopsoas muscles work when you lift your leg toward your torso, the lying leg raise is an example of how you can strengthen the iliopsoas. Perform this exercise with or without weights. To begin, lie on your back with your legs extended.Tight iliopsoas muscles are associated with lower back discomfort because the muscles pull on the pelvis and affect range of motion in the lower back. After you work to strengthen the iliopsoas muscles, stretch them to minimize muscle tension.The iliacus originates in the iliac fossa of the pelvis. The psoas major unites with the iliacus at the level of the inguinal ligament and crosses the hip joint to insert on the lesser trochanter of the femur. The iliopsoas is involved in flexion and lateral rotation (supination) of the thigh.The psoas is a deep-seated core muscle connecting the lumbar vertebrae to the femur. The psoas major is the biggest and strongest player in a group of muscles called the hip flexors: together they contract to pull the thigh and the torso toward each

The quads include the rectus femoris, and the vastus lateralis, intermedius, and medialis. This muscle group shares a common tendon at insertion. The patellar tendon inserts at the tibial tuberosity, and within this tendon lies the patella. The patella is anterior to the femur-tibia articulation, and this sesmoid bone increases the leverage of the quads by acting as a pulley. The major contributor to the stability of the knee joint is the strength of the quads. The only muscle that assists in extension is the tensor fascia lata.