Isometric contraction of the quadriceps - tighten the thigh muscles
Quads Isometric contraction of the head muscles is a training exercise mostly used for rehabilitation. It is the most commonly used muscle strength exercise in the early days after injuries and surgeries. It can maintain muscle tension, maintain or enhance muscle strength, mainly endurance
The so-called isometric contraction, Also called static contraction. It means that when the muscle contracts, the length of the muscle remains unchanged, no joint movement occurs, but the internal tension of the muscle increases.
Simply put, quadriceps isometric contraction exercises are stretching exercises for the front thigh muscles.
Share Quadriceps isometric contraction exercise is a very safe exercise because there is no need to move the lower limbs or move the joints. At the same time, the intensity can be adjusted and controlled at any time. You can use more force. If you are tired or in pain, you can reduce the intensity or even stop at any time.
Training method: practice both legs
Starting position: Lie on your back or sit on the bed, with your lower limbs straight Lay flat on the bed. Tense your thigh muscles and then relax.
1. You can tighten the muscles as hard as possible for 5 seconds, and then relax them for 1 time. Do 50-100 times every hour, and strive to reach 1,000 times a day, because the intensity of this exercise is very small
2. You can also use more than 2/3 of the maximum strength to contract the quadriceps. The number of times is the Tens rule, which is 10 seconds of contraction. (Gradually increase intensity for 2 seconds, maintain forceful contraction for 6 seconds, and gradually relax for 2 seconds); then rest for 10 seconds; repeat each set of 10 times; practice 10 sets continuously in this way 3-5 times a day. It's still about 500-1000 times.
3. You can also tighten the quadriceps and keep it in this tense state until you are very tired, then relax and rest. Count 1 time, rest for 5 seconds before doing it again, cycle 10 times into 1 group, practice 3-5 groups every day, or practice 1 group every hour
Tips: If It is not easy to find the feeling of muscle contraction when you first start practicing. You can put a small towel roll under the knee joint. This way, while contracting the muscles, there will be a tendency to extend the knee and press down on the towel roll, and you can easily find the feeling.
Related recommendations
Detailed explanation of muscle contraction, Isometric and isotonic contractions of strength training
What is eccentric training? Eccentric training What are the benefits of training?
Peak contraction method, a good way to depict muscle lines