1, straighten your legs, then straighten your knees hard, you can exercise your quadriceps, and keep breathing for a few seconds when you reach the top. Don't hold your breath! Relax 10-30 seconds to continue working, which can be divided into 4 groups;

2. Sit on the edge of the bed or stool, bend your legs perpendicular to the ground, lift up until you know the vertex, stay for 1-2 seconds, and then slowly put it down, 15-20 times in each group. * * * Do 3-4 sets of legs or exchange at the same time;

3, prone on the bed, knees and calves outside the bed, legs together with a dumbbell about 5- 15 kg to bend, 15-20 times each group, do 3-4 groups.

The quadriceps femoris is the thigh muscle of human body, which is located in front of the thigh muscle. In order to make thighs strong, we must first develop quadriceps femoris, because quadriceps femoris is one of the largest and most powerful muscles in human body.

Behind the thigh muscle is the biceps femoris, which contains the sartorius muscle and adductor muscle.

The quadriceps femoris consists of four heads, namely rectus femoris, medial femoris, lateral femoris and medial femoris. Tendon constitutes the largest seed bone of human body-patella and patella ligament. The function of quadriceps femoris is to stretch and bend the calf, knee (joint) and hip (joint) to maintain the upright posture of human body.

The quadriceps femoris is one of the most powerful muscles in the human body and a "facade" muscle with great visual impact. Fitness men attach great importance to this muscle.