The Weider total body works 5000 is a convenient piece of equipment to have at home; you can work all of your muscles with this machine. The gluteal end of the hamstrings is moderately engaged with squats on the Weider total body works 5000, and you can activate your hamstring muscles more directly with the pulley version of the hamstring curl. The American College of Sports Medicine advises exercises must be progressively more difficult to continue to improve the strength and endurance of your muscles.
Pulley Curls
Step 1
Elevate the sliding pad to 45 degrees. Connect the ankle straps to the cable pulley hook. Sit on the sliding pad and attach one strap to each of your ankles; your legs should be dangling off of the pad. Support your body weight by holding the pad behind your body with both hands.
Step 2
Warm up your hamstrings by bending both knees to form just under 90-degree angles, drawing your feet toward your buttocks. Complete one set of 15 repetitions. Straighten your legs to almost 180 degrees, and repeat.
Step 3
Add one or more bungee cords to increase resistance against your hamstrings, making these hamstring curls more difficult. Perform three more sets of six to 12 repetitions.
Bar Curls
Step 1
Disconnect your feet from the ankle straps. Hold on to the pull-up bar as you place each ankle between the round, foam pads and the handles of the pull-up bar.
Step 2
Lie down with your back flat against the sliding pad, and straighten your body.
Step 3
Perform hamstring curls by bending both knees and pull your buttocks toward your ankles. Complete four sets of six to 12 repetitions, adding more bungee cords for greater resistance.
Things You'll Need
- Ankle straps
References
- "Personal Trainer Manual"; American Council on Exercise; 1997
- American College of Sports Medicine: Progression Models in Resistance Training for Adults
- "ACSM Fit Society Page"; Overcoming Barriers is Key to Effective Exercise John Jakicic, PhD; Fall 2001
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