How to practice the medial head of quadriceps femoris? For people who don't exercise much, they don't know much about quadriceps femoris. The quadriceps femoris is the largest muscle in human body. To be strong, you need to exercise your quadriceps. So how to practice the medial head of quadriceps femoris?

How to practice the medial head of quadriceps femoris 1 First, squat down behind the neck of the barbell.

1. Practitioners can choose to stand with their feet shoulder width apart or shoulder width apart, hold out their chests and tighten their waist and abdomen, and put barbells behind their necks with both hands.

2. Then tighten the waist and abdomen, slowly bend the knees, so that the center of gravity of the human body drops to an angle of 90 degrees or less with the knees, then stop for a while, then concentrate the strength of the leg and hip muscles and quickly return to the starting position.

note:

1, barbell squat is the only movement that can fully stimulate and exercise the four areas of quadriceps femoris, and only a relatively suitable intensity is needed to maximize muscle training. In the process of squatting to the lowest point, the force of rectus femoris and inner hair needs to control the bending degree of different joints of the body;

In the process of barbell squat, the muscles of the medial head, lateral head and rectus femoris need to exert force, and the whole movement needs the help of tibial muscle.

2. Try to keep the upper body upright when squatting, and don't bend forward, otherwise the barbell is important on the neck, and the squat should be deeper, about 90 degrees from the thigh and calf.

Second, supine leg lifts

1. Sit on the leg lifter, with your hips resting on the inclined mat and your feet on the platform, shoulder width apart.

2. Grasp the handle and loosen the safety bolt from the heel. At the beginning of the movement, the knee joint should be slightly bent.

3. Inhale and slowly reduce the load until the knee joint becomes 90 degrees. Stop for a while, then push the weight up with the heel to return to the initial position, and start exhaling when pushing it up past the midpoint of the action.

note:

1, supine leg is raised in quadriceps femoris, especially the medial head, followed by the lateral head, while rectus femoris is basically not involved.

2, supine angle is generally not less than 45 degrees, if the small resistance loss is larger, you should use horizontal kick.

3. Don't completely straighten your feet and slightly bend your knees when you recover.

Third, squat down against the wall.

1, back against the wall, feet apart, shoulder width, and gradually extend forward, forming a certain distance from the body center of gravity, about 40-50 cm. At this time, the body has been squatting, so that the long axis of the calf is vertical to the ground.

The included angle between thigh and calf should not be less than 90 degrees. Because squatting too deep will obviously increase the pressure of patellofemoral joint, and it has no strong exercise effect on thigh muscle strength.

2. The center of gravity falls on the heel. The knee joint should not exceed the toes vertically. Put your back against the wall, don't hunch over.

3. At the beginning of squatting, the quadriceps femoris, especially near the knee joint, will feel very hard; If you persist for a while, you will have the feeling of muscle congestion and burning;

Then there is pain and swelling-then there is fatigue trembling; Finally, I was too tired to hold on and had to stand up. In this state, you have completed a quiet squat exercise.

4, rest for 30 seconds, and then the next quiet squat. Repeat this for 30 minutes. It is best to exercise 1-3 times a day.

note:

1, although this action is very simple, it can enhance the strength of quadriceps femoris and exercise to the head of the inner thigh.

Be careful not to think that the lower you squat, the greater your strength. When the knee bends more than 100 degrees, the torque will decrease, but the force on the quadriceps femoris will decrease.

Fourth, the role of the medial head of quadriceps femoris

The main function is to stretch the knee and stabilize the patella.

The attachment position of medial femoral muscle is lower than that of lateral femoral muscle, and its fiber direction slope is large, so it plays an important role in stabilizing patella. When the knee joint is extended to the last 10 ~ 15, the medial thigh muscle can also make the tibia rotate outward and strengthen the locking mechanism of the knee joint.

The quadriceps femoris is the largest muscle in the whole body. As the name implies, it has four muscle heads: rectus femoris, medial femoris, lateral femoris and medial femoris. The quadriceps femoris is easily overlooked, but we should also know that the medial head is responsible for extending the knee by 0- 15 degrees, and the medial head contracts faster than others, so it needs exercise.

Verb (abbreviation of verb) What should I pay attention to when practicing the medial head of quadriceps femoris?

1, weakness or atrophy of the medial head may lead to dysfunction of the knee joint in many aspects such as balance, strength and patella stability, and further lead to degenerative changes of the knee joint (just like aging in advance) and many other related diseases.

2. The frequency of practice is 1-2 times a week, and should not exceed 2 times, with an interval of 72 hours.

3. If you want to exercise better, you must also arrange aerobic training and control your diet reasonably.

4. In the process of exercising the medial head of quadriceps femoris, warm-up should be done before training, and finishing activities should be done after training to prevent sports injuries and improve the exercise effect.

How to practice the medial head of quadriceps femoris II? First, get down.

Squat is the most important posture to practice quadriceps. There are many different postures of squatting, such as squatting, squatting with weight, squatting with one leg and so on. , can effectively improve the strength of quadriceps femoris. However, when practicing, we should also pay attention to a few points.

First of all, the back should be straight, especially when carrying a load, and it must not collapse, otherwise our lumbar spine will bear a lot of weight. The second point is that our knees must be on the toes, otherwise the knees will bear a lot of weight, which will easily lead to injuries.

Second, step forward and squat down.

This action can not only exercise thighs, but also exercise hips. When doing exercises, we usually do weight-bearing exercises, for example, everyone can hold dumbbells in their hands. Squats with arrows are simple and common. Many fitness experts often use it. Just keep your back straight when practicing.

Third, leg flexion and extension

When practicing this movement, you must first find special equipment, which is usually equipped in gyms. You just need to choose the load that suits you, and then sit on the equipment to complete the exercise.

You can choose one-legged or two-legged exercises according to your own goals. As long as you persist for a period of time, the quadriceps femoris will grow obviously.

Fourth, leg lifts.

When doing this action, everyone must first find special equipment. First, everyone lies on the instrument, with their backs close to the inclined stool, and then pushes the platform at the joints of the whole foot to lift the instrument by using the strength of quadriceps femoris. Because the load is often heavy, everyone can hold the handle with their arms to keep their muscles tight.

Fifth, sit down and stretch your legs.

This movement is similar to the leg flexion and extension when sitting, but this movement does not require special equipment, even at home. Everyone can sit on a stool or beside the bed, then the thigh drives the calf to lift, and then gradually recover when the thigh is parallel to the ground.

If you think this action is not exciting enough, you can tie sandbags on your legs, and the training effect will be better.

Do you still find quadriceps difficult to practice when you see this? In fact, it is very simple, but you need to master the correct methods, especially the wrong actions, otherwise it will easily lead to injuries. At the same time, choose a good load and don't overload training.