北歐腿彎舉 Nordic Curl

多項 RCT 顯示 9 週增加總腿後肌體積 11.4%，股二頭肌筋膜長度增加 9%，選擇性增加半腱肌 24.3%。與羅馬尼亞硬舉產生相似的總體增肌效果。 Multiple RCTs show 11.4% total hamstring volume increase in 9 weeks, 9% BFlh fascicle length increase, selective 24.3% semitendinosus hypertrophy. Similar overall hypertrophy to RDL.

顯著增加離心膝屈肌力量，2 週中等訓練量後持續進步，最少每週 4 次即可維持。多項研究證實效果。 Significantly increases eccentric knee flexor strength, continued gains after 2 weeks moderate volume, maintained with as few as 4 reps/week. Multiple studies confirm.