Focus on the development of the medial quadriceps, using squat machine or Smith frame squat is a good choice.

Action: Take the barbell rack on the back of the neck and shoulder and move it outward to keep the barbell balanced. Keep your head straight, kneel until your thighs are below the horizontal plane, and stand up to the starting position.

Key points: It is very important to lower your thighs below the horizontal plane when squatting, especially for beginners, otherwise you will stretch your legs with your strength. If you don't squat low enough at first, you will be easily injured when you gain weight later. The distance between the two feet is about shoulder width, showing the shape of "external figure-eight" with toes facing outwards, which makes the internal force more concentrated and the exercise more in place. When standing, the knees should not be inward or outward, so as to avoid excessive borrowing from other parts of the body. When squatting, the direction of the knees should be consistent with the direction of the toes, and the barbell, buttocks and feet should not be in a straight line. That is to say, the trajectory of the barbell should be consistent with the longitudinal axis of the human body, vertical to the ground, and straight up and down. When squatting and standing, always look straight ahead to avoid bending the waist or the center of gravity of the barbell being too forward.

2. Squat in front of the barbell

The best choice for developing quadriceps lateralis femoris.

Action: It is the same as the squat behind the neck, except that the horizontal bar is placed on the chest and clavicle and two shoulders, and the hands are crossed (protected) by barbells.

Key points: adopt a parallel narrow standing posture, with the distance between your feet as wide as your hips, and stand forward with your toes parallel. The lower the squat, the better, so that the lateral side of quadriceps femoris can be fully contracted and extended, in order to prevent it from growing "outward" and "downward", and the thigh will be more shapely. If the upper and middle part of quadriceps femoris is not well developed, you can do heavy "first half squat" or "second half squat" exercises, but you must use parallel narrow position.

●3. Shoulder rest squat

Develop quadriceps femoris. This exercise is difficult, but very effective, especially before the game, you need to separate the quadriceps.

Less action.

Action: stand on the squatting pan, lean your shoulders on the shoulder rest, hold the handle, and your feet will naturally separate, slightly narrower than your shoulders. Unlock the safety handle of the recumbent squat machine, kneel down, and the quadriceps muscles stand up hard until the legs are straight, pause and repeat.

Key points: When practicing with the prone position machine, changing the position of two feet will change the position of practice. When exercising, the angle between the big leg and the calf is less than 90 degrees, and the body center of gravity is behind the heel, standing in front of the foot to ensure that the quadriceps femoris is fully exercised. In order to maintain the tension of quadriceps femoris and improve the training quality, the legs should not be completely straight when standing, and the knee joint should not be locked, so as to maintain a slightly flexed state.

●4. Leg lifts

Mainly develop thigh muscles. If there is a deficiency in squat, it is that the pressure on the waist is greater when squatting, and leg lifting can avoid this deficiency, so heavy load training can be carried out. It is best to do a squat before practicing this movement, and then use your legs to "help" when your waist feels unable to bear heavy pressure. Exercise on the "leg lift" machine can adjust the position of two feet and achieve the purpose of exercising different parts. For example, the foot "outer eight" exercises the lower part of the calf and so on.

Key points: Sit diagonally on the leg lifts and put your feet on the pedals (the distance is slightly narrower than your shoulders). Open the safety latch and hold the handle. Then bend your knees to your chest, put the weight to the lowest point and push it up to the starting position.

Key points: In practice, don't use bad habits such as pushing your knees to help you walk or crossing your arms on your chest to limit the movement distance. In addition, when the action is resumed, the feet should not be completely straight, and the knee joint should be slightly flexed.

5. Leg flexion and extension

The anterior thigh muscles can be completely separated without affecting their girth, especially the girth of the knees. It is also an action of exercising quadriceps femoris alone, which can be practiced with both legs at the same time or alternately with one leg.

Essentials: Sit in a chair, bend your legs, hold the handle, bend your knees and lower your legs, hook your feet on the mat, and hook your toes. Stretch the calf to contract the quadriceps femoris until the legs are completely straight, stop for a while, and then use the quadriceps femoris to control the tension.

Key points: The key is to do the movements well and keep the quadriceps in the "peak contraction" position. In addition, keep the toes hooked during exercise, so that the quadriceps femoris is always in a state of tension.

● Practice method:

1, the traditional training method is to do compound movements first, and then do isolated movements, but I advocate taking isolated movements-leg flexion and extension as the first movement in quadriceps training. The reason is that to practice sitting posture, you must first have enough strength to bend and stretch your legs, you can lift a relatively large weight, your thighs are fully extended and contracted, and the muscle lines are deeply and obviously depicted. At the same time, I have done a full warm-up for the squat, so I can have my cake and eat it. It should be noted that this training method is more suitable for advanced level, and it is best to do compound movements at the primary level to avoid isolated movements that only stimulate a small number of muscles.

2, in order to avoid the biceps femoris borrowing, you can do push-ups or sit leg flexion to make the biceps femoris tired in advance, and then do quadriceps exercises, such as barbell squat, leg lift, leg flexion and extension.

3. After squatting and other exercises, you can practice with biceps femoris. Arranging the action practice of the biceps femoris can not only make the thigh muscles develop in a balanced way, but also make the quadriceps femoris rest actively in the process of practicing the biceps femoris and promote the recovery of the quadriceps femoris.

● Suggestions:

1, the frequency of practice is 1-2 times a week, no more than 2 times, and the interval between each time is 72 hours. According to the purpose of training, you can choose 3-4 movements each time, but not more than 4 movements.

2. Action selection, action sequence and training method can be changed at will according to different purposes.

3. In order to see clearly the quadriceps femoris lines, besides the above-mentioned exercise methods, aerobic training must be arranged reasonably and diet should be controlled reasonably during the training.