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The best thing I can think of not requiring too much equipment is a glute ham raise (GHR). It's the exercise that provides the most hamstring activation, well beyond even RDLs and hamstring curls. A GHR bench is probably the best way to do them but it is very easy to rig your own homegym GHR bench with very little: see this post for an example.


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Instead of doing the exercise with a band I would recommend having your hands on the back of the leg that you are extending. This gives more support. I would recommend focusing more on straightening the leg as you pull it towards you and only once the leg is straight to keep pulling it closer maintaining the straightness of the leg. You should try and do ...


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The Romanian deadlift is basically the definition of what you're looking for: loading the hamstrings (and glutes, and spinal erectors) anywhere from lightly to substantially but sub-maximally.


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I cannot tell you how to avoid the pain, only how to reduce it. Generally, I have a much better understanding of such kind of issues after I began doing yoga. I can not repeat what yogis say here. This would just make you laugh: Strange statements like "feel the energy running up from the earth and through all your body". However, when I do what I think ...


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It surely is possible. There are a lot of people out there in good health an physical condition even passen their prime time aka 60, 70, 80 etc. in martial arts you see that pretty often. 64 year judo master: https://youtu.be/3ulCWZoMEuE 81 year russian guy: https://youtu.be/YgYYZ8OLwvI 80 years old boxer: https://youtu.be/u_U0uQ84vOo On the other side you ...


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Exercise breaks down your body a little bit. Done well, it breaks it down the perfect amount that allows your body to repair the damage before the next time you exercise. You can read this answer on how exercise adaptation occurs. Sticking with your archery: If you pick your bow up and put it down, you're not stressing your body. If you fired off a few ...


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When I boxed I had a semi-famous trainer in his upper 70s. Former marine and still built like a tank. First he would knock the crap out of me with a mitt slap every time I left my hands down when hitting the heavy bag. Just typing this makes my ears ring. Also my second fight was at a church gym - opening round golden gloves. About an hour before the ...


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The archery practice tears your muscle fibers. There are two things you need to get that back. Enough proper food Enough rest If one/both of these are not met, your muscles will not be rebuilt properly, and you'll get progressively weaker. It's odd that you experienced this after only 5 days, but it does strongly implies that at least one of the two ...


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The reasons are very... reasonable. The muscle heads are larger in the legs. I.e. the number of muscle fibers in each muscle head. Leg muscles carry far more weight on a daily basis. They carry whatever your arms are carrying. And then the weight of your entire body on top of that.



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