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Picture of the correct way to exercise quadriceps femoris, and practice the classic actions of quadriceps femoris

today, let's follow Xiaobian to see "pictures of the correct methods to exercise quadriceps femoris and classic actions to practice quadriceps femoris". Here's a brief introduction to you! Quadriceps femoris is the thigh muscle of the human body. It is located in front of the thigh muscle. It is one of the largest and most powerful muscles of the human body. To make the thigh strong, the first thing is to develop the quadriceps femoris. How to exercise the quadriceps femoris? Here are some classic quadriceps exercises.

unarmed squat

Action Essentials: 1. Open your legs the same width as your shoulders, in the shape of eight characters, put your hands on both sides of your body, put your palms on your thighs, straighten your waist and back, and tighten your abdomen. 2. Bend your knees and squat down. Imagine that there is a stool behind your ass to sit on, with your elbows close to your knees (or even your arms flat and parallel to the ground), keep your knees no more than your toes, squat as far as you can, and stop for 5 seconds. In the process, keep your arms straight and your back straight, and control your body to squat slowly with the strength of your waist, abdomen and legs. 3. Push the thigh upward and return to the preparatory action. Note: 1. Squatting is the trump card for practicing thigh muscles. Unarmed squatting is the simplest and most suitable quadriceps exercise for novices. 2. 2. Squatting is the simultaneous operation of knee joint and hip joint (hip flexion, knee flexion, squat down, hip extension and knee extension at the same time). 3. Beginners start training with bare hands, master the correct movement mode, and then transition to weight-bearing training, using dumbbells and barbells.

Picture of the correct way to exercise quadriceps femoris, and practice the classic actions of quadriceps femoris

sitting horizontal kick

Action Essentials: 1. After warming up, sit on the instrument, put your feet on the pedal, keep a slightly wider distance than the hip joint, keep your body upright, tighten your waist and abdomen, straighten your chest, hold your hands on the grip, and maintain the stability of your body, but don't use force. Your upper back is close to the backrest, your neck is relaxed, your head is also close to your back, and your eyes look straight ahead. 2. Inhale deeply and feel the strength of the thigh. The front, rear and hips of the thigh should be forced at the same time, exhale at the same time, and push up the weight. When reaching the peak, the knee should be slightly bent, not completely straightened, pause for one second, then inhale deeply, bend the knee at the same time, and return to the starting position. Note: 1. This action is mainly to exercise the four femoral heads, but the major muscles are also involved. 2. 2. After the legs are completely straightened, the knees should not be completely straightened, so that the quadriceps femoris can bear more pressure to avoid knee injury.

Picture of the correct way to exercise quadriceps femoris, and practice the classic actions of quadriceps femoris

supine leg lift

Action tips: 1. Sit on the leg lifter, lean your hips against the diagonal pad, and step your feet on the platform at a shoulder width distance. 2. Grasp the handle and apply force from the heel to release the safety bolt. Your knees should be slightly bent at the beginning of the movement. 2. Inhale and slowly reduce the weight until the knee joint is at 90 degrees. Pause for a moment, then push the weight up through your heel to return to the initial position, and start exhaling when the upward push passes the midpoint of the action. Note: 1. This movement is a classic movement of quadriceps femoris concentrated training, especially the medial head, followed by the lateral head. 2. The supine angle is generally not less than 45 degrees. 3. During exercise, do not push your knees or cross your arms in front of your chest to limit the distance.

Picture of the correct way to exercise quadriceps femoris, and practice the classic actions of quadriceps femoris

dumbbell squat

Action tips: 1. Open your legs the same width as your shoulders, hold the dumbbell with both hands, hang it naturally, straighten your waist and back, and tighten your abdomen. 2. Bend your knees and squat. The action is similar to unarmed squatting, except holding the dumbbell and hanging it on both sides of your body. When squatting to the maximum, stop for 5 seconds. 3. Push the thigh up hard to return to the preparatory action. Note: 1. During the movement, always keep the included angle between the spine and the horizontal plane not less than 45 degrees, so as to make the stimulation of quadriceps femoris effective. 2. During the movement, keep the back in a natural arc, keep the spine neutral, and don't bend the back.

Picture of the correct way to exercise quadriceps femoris, and practice the classic actions of quadriceps femoris

barbell squat

Action Essentials: 1. Raise your head, straighten your chest, straighten your waist and back; After the shoulder blade is contracted, place the horizontal bar on the raised trapezius and deltoid muscle, which can be padded with Shanghai cotton, towel and other buffers; Lift both arms sideways and hold the bar with both hands for stability; The distance between feet is generally the same shoulder width. 2. After preparing for the posture, inhale deeply and slowly bend your knees to control the squat. When squatting, the direction of the knee joint is the same as that of the toe, and squat until the thigh is parallel to the ground or slightly lower than the knee. 3. Squat down to the minimum for 1-2 seconds, and then squat up. The longer the muscle is stretched, the more the muscle strength decreases. Pause for 2 seconds and squat. 4. At this stage, focus on the strength of the legs and exhale at the same time; Head should be raised. Imagine kicking your legs so that your head can top up, instead of raising your hips first and then straightening your waist; Keep the center of gravity stable throughout the squatting process, and your feet can't move; After the body is upright, the four heads of the thighs continue to exert force to keep the knee hyperextension for 1-2 seconds. Note: 1. Barbell squat is a common exercise for quadriceps femoris in the gym. 2. The angle of the soles of the feet: this also varies from person to person. Generally speaking, it is best to put the toes forward. However, the abduction of the soles of the feet can make you squat deeper and help you squat heavier. It is recommended that the abduction should not exceed 30 degrees.

Picture of the correct way to exercise quadriceps femoris, and practice the classic actions of quadriceps femoris

Huck squat

Action tips: 1. Sit in the center of the instrument and put your feet on the load-bearing skateboard, the same width as your shoulder. Keep your chest up, keep your lower back close to the back support, and carefully turn on the safety switch to unlock the weight. 2. Bend the knee joint, reduce the weight, and stop when the hip leaves the seat cushion. 3. Hold for a few seconds, then extend your legs and push the weight up. Stop before the knee joint is almost locked. Squeeze your thighs hard at the top and repeat. Note: 1. Hack squat is one of the best actions in leg strength training, mainly for quadriceps femoris, especially lateral head and rectus femoris. 2. The force on the biceps femoris and gluteus maximus is only a small part. 2. The goal of practicing hack squat is to improve the ultimate strength, so you should use more weight than barbell squat, because its action is more stable than barbell squat. 3. As a limited fixed squat, hack squat should be matched with some auxiliary items, such as leg lift, leg flexion and extension and leg abduction.

Picture of the correct way to exercise quadriceps femoris, and practice the classic actions of quadriceps femoris

Smith squat

Action Essentials: 1. Adjust the barbell position of the safety barbell exercise machine to a height lower than the shoulder, and then add a barbell plate with appropriate weight on the barbell. Stand with your feet parallel to each other and shoulder width apart. 2. Hold the barbell tightly with both hands, with the spacing as wide as possible, and the palm forward at the same time. The legs are straight, the trunk is upright and upward, so that the barbell moves upward and leaves the protective frame. 3. Step your legs forward until you lean back slightly. Stand with your feet apart, shoulder width apart, and point your toes forward. 4. Bend the knee joints of both legs until the angle is less than 90 degrees. 5. Straighten your legs and push your heels down to move your body up to the initial position. Note: 1. When squatting, inhale hard and exhale when moving up. 2. To ensure correct movement, always keep your head up. 3. Avoid bending the knee joints of both legs beyond the toe tips of both feet.

Picture of the correct way to exercise quadriceps femoris, and practice the classic actions of quadriceps femoris

lunge squat

Action Essentials: 1. Stand naturally, hands on hips or on the top of the head, eyes in front, chin slightly retracted, abdomen tightened, and keep the trunk upright. 2. Take a step backward with the left foot and keep the right foot and knee in a straight line. 3. Bend the right leg until the thigh is parallel to the ground. 4. Hold the above posture for 2 seconds, then slowly rise and return to the initial posture, repeat this for 15 times, and then change your legs. Note: 1. In this process, the body is always upright without any shaking, which can be considered perfect. 2. 2. In the practice of lunge squat, when squatting, it can well stimulate the quadriceps femoris. Regular practice can make it get good exercise. 3. If you want to increase the difficulty, you can do dumbbell and barbell lunge squats.

Picture of the correct way to exercise quadriceps femoris, and practice the classic actions of quadriceps femoris

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