Exercise STRUNK or how to make champion legs

Strunk is an isolated movement for the hamstrings. Performed on a gymnastic ball. Champion legs. They are made up of exactly the same muscles that each of us has. But what then makes them champions? Proportional muscle development? About 25 years ago, it was relevant... And now bodybuilders have the main goal - to pump up dizzying volumes! “The bigger the muscle, the more beautiful it is!” Said one of the MODERN athletes.

The concept of proportionality is constantly changing. Especially for the legs. Look at the best photos of Arnold. He's huge, but his legs look like teenagers compared to the gigantic thighs of current champions. Therefore, our task is to increase more volume and give this volume a proper relief!

There are hundreds of exercises in the arsenal of bodybuilding. Of these, only a few dozen are constantly used by athletes and lead them to championship results. Exercises can be complex or isolated, heavy or light... But, regardless of the style of their implementation, they will only work if they are applied at the right time in the right place. This article is not about hundreds of exercises. It's just about one thing...

Strunk is an isolated movement for the hamstrings. Performed on a gymnastic ball.

Lie down on the floor. Place an exercise ball under your feet just below your knees. Tighten your back so that the body straightens in one line. Legs with shins lie on the ball, shoulder blades on the floor. The thighs are parallel to the torso! From this position, begin to slowly bend your knees. Only knees. The hip joint should remain in line with the rest of the body. Your task is to bring the shins to the hips as much as possible. In the final phase, pause for a second and slowly straighten your legs.

This exercise has many advantages over standard hamstring exercises.

... Here we need to make a small digression and recall the theories of muscle growth.

First, muscles increase in volume when damage to individual working cells is caused by exceeding their capacity. That is, if the fiber is damaged due to excessive load, then the next cell built in this place must be stronger, more resilient and, of course, larger.

Secondly, the muscle fiber is enclosed in an elastic sheath, which can be stretched quite strongly and, after that, easily return to its original shape. Well, if in several sets in a row the muscle is subject to the most severe pumping? If the blood and nutrients entering the cell burst it a little more than the shell can withstand? Then this shell, of course, will stretch. It stretches irreversibly. The whole cell will become larger. And if such cells are a whole muscle? This means that the main goal has been achieved - muscle growth....

The most important advantage of the Strunk exercise is that it engages the muscle at once along the entire length, which cannot be achieved with other movements. Strunk loads each muscle fiber from the beginning to the end of the muscle, from the buttocks to the knees. The deadlift loads mainly the upper part of the biceps of the thighs, and the flexion in the simulator loads the lower part. It turns out that if you apply strunk after these two exercises, then the hamstrings will have no chance not to grow. Each cell in the muscles will receive its share of the load, which will be an order of magnitude higher than with traditional training. A signal will immediately be sent to the brain about the need for emergency recovery. Hormones in emergency mode will regulate all body processes in favor of muscle growth and strength!

Modern methods of studying muscle tissue under load allow you to find out the percentage of fibers involved at each moment of movement. It turns out that at the very beginning, when the muscle is in a stretched position, only a few cells start. As the joint flexes, the number of working fibers increases exponentially and reaches a maximum at the moment of peak contraction. That is, in fact, the first half of any exercise can be crossed out as unnecessary, and only partial repetitions can be done at the top of the movement. But here the strange presents an unexpected surprise. The initial phase of movement in it is the most difficult. This, of course, will not turn on many more fibers, but it will immediately disable the working ones. This means that another batch of cells will be taken for the next repetition, which are also destined to be “inscribed in history”.

The next phase of the movement will affect the volume of the biceps of the thighs even more significantly, because the force of muscle contraction here reaches inhuman values. As mentioned above, almost all fibers that can work are involved in the peak voltage. And as soon as you feel the first repetition of the exercise, you will understand how strong it matters. With such a load, the nerve signal for muscle contraction is incredibly powerful. The fibers are compressed very strongly, stretching their shells...

... (remember the theory of muscle growth)...

... Not only will the cells burst with blood, but also the power of contraction will force them to stretch the elastic shells to the limit! Failed fibers will become larger, and their less fortunate counterparts will be replaced with reinforced copies. In any case, growth is guaranteed.

Strunk successfully balances the volume along the entire length of the hamstrings. These muscles increase from the very bends of the knees and effectively "grow" into the buttocks with the upper edge. Powerful legs are always the pride of athletes.

In the training of the lower extremities, and indeed in bodybuilding, squats are considered one of the title exercises. They perfectly develop quadriceps, buttocks, accelerate the overall metabolism. The biceps of the thighs in squats work in a stabilizing mode. Since the load is very high, the fibers in the biceps do not withstand and are damaged. They are not damaged dynamically, so growth is out of the question. As a result of long and hard stabilization, the muscle cells are replaced by connective tissue (similar to the one that makes up the tendons). So, the longer you've been squatting, the harder it will be to swing your hamstrings later on, the more valuable any advice like this is.

Strunk can be performed with any number of exercises. Applying it at the beginning of a workout, an excellent warming up of the back of the thighs is achieved. Possible use as a link between deadlift and leg curls. But the most successful option is to do a strunk after the main program for the hamstrings. This approach will not leave any muscle cell without work.

Author: Ares fatalenergy.