How to exercise the quadriceps? There are exercises, and these exercise methods are all very effective. However, some people don’t know how to exercise the quadriceps. So what are the exercises for the quadriceps? , I believe someone still knows. So, what are some ways to exercise the quadriceps? Let’s find out together below.
Quadriceps exercise method
1. Sitting leg flexion and extension. Sit on the edge of the bed or on a chair, with your back straight, eyes looking forward, and your legs together. Slowly raise one calf to a horizontal position, keeping the quadriceps tight, stay for 15 to 20 seconds, and then return to the position. Repeat the above actions with the other leg, alternating legs.
2. Climb the stairs with large lunges. Step up 3 to 4 steps with your front foot, bend your knees at 90°, and straighten your body into a lunge. Push your back foot up and bring your legs together. Then switch feet and repeat the previous action alternately.
3. Half squat against the wall. Place your back against the wall and keep your legs together about 30cm away from the wall. Slowly squat down until your thighs and calves are at 90°, stay there for 2 to 3 seconds, and then stand up straight and return to your original position. Repeat the above actions. After a period of practice, you can increase the difficulty and try standing on one leg and squatting against the wall.
4. Half squat. Stand up straight with your legs shoulder-width apart. Slowly bend your knees and squat down, keeping your back straight. Squat down until your thighs and calves are 90°, hold for a moment, and then stand up straight and return to your original position.
5. One-leg squat. Stand upright and lift one leg to a horizontal position, as straight as possible. Slowly bend the knee of the supporting leg, squat down slowly until the back of the thigh of the supporting leg touches the calf, stay for a moment, and then stand up straight and return to the position. Single-leg squats are relatively difficult. You can help control your center of gravity by holding on to some stable objects when you start practicing.
What four muscles does the quadriceps brachii include?
The quadriceps brachii is a muscle group on our thighs, including the rectus femoris, vastus lateralis, vastus medialis and intermedial muscles Four parts of muscle. The function of the quadriceps is to support the strength of our thighs, and it plays a very important role in our exercise process. Whether walking or daily leg activities, the quadriceps are indispensable. The role of the quadriceps muscles. Therefore, during exercise, we must conduct special training for the quadriceps.