I squat down behind my neck with a barbell to practice the outer quadriceps, and squat down with leg lifts or shoulder pads to practice the rectus femoris and the inner thigh. In addition, in order to make quadriceps femoris angular, it must be separated by sitting, kicking and squatting.
● 1, barbell neck squat focuses on developing the inside of quadriceps femoris, and 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 effective, especially before the game, and it is a necessary action to separate the quadriceps.
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.
In the initial posture, lie on your back on the bottom plate of the "leg support", curl up your legs, and let the whole sole stand against the bottom surface of the weighting plate.
During the movement, push your legs up until they are completely straight, and at the same time try to contract the quadriceps femoris. Hold still for one second, bend your knees and let the weighting plate slowly descend to the first height. Do it again and again. Breathing method Inhale when pedaling hard and exhale when descending. Note that when you lie on your back, your hips are just below the center of the weight plate. When pedaling the board, the whole sole of the foot is flat on the bottom of the board.
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.