The quadriceps femoris is the most obvious muscle group in the front of the thigh, which plays a role in maintaining the stability of the knee joint and is also one of the most important muscle groups in sports (walking and running). It is composed of rectus femoris, middle femoris, medial femoris and lateral femoris, and it is one of the most powerful and largest muscle groups in human body.
As a beginner, how should we exercise quadriceps better?
The quadriceps femoris is mainly involved in knee extension, so it is one of the most stimulated muscle groups in the most classic squat training.
As a beginner, squat should be the first movement of all muscle strength training. Because it is very effective in improving functionality, body shape and physical fitness.
For quadriceps femoris training and squat training, it is recommended to stand at a narrow distance, so that the stimulation of quadriceps femoris is more targeted. Pay attention to the following points in training: the core is tight, the spine is neutral, the knee joint points to the toes stably, and the hip flexion drives the knee flexion to exert force:
Move slowly and feel the stimulation better. When the exercise intensity is low, one-legged lobster squat training can be carried out, and the knees are bent and one leg is lifted back, which can not only stimulate the quadriceps femoris, but also improve the muscle strength of the hip muscles.
These two actions are enough for most people. If you want to pursue the limit, you can carry out weight-bearing squat training, which varies from person to person.
As long as you keep fit, leg exercises are always inevitable. It can also be said that practicing legs is the only way.
Legs are the biggest muscles in our bodies. You know, the proportion of leg muscles in the body can reach 60%. Many people call leg muscles the "engine" of the body.
Without much gossip, here are four moves to fully enhance the quadriceps, so that your footwall strength will be more solid.
1. barbell squat
When practicing, remember to put the barbell on the trapezius muscle behind you, and never press it on the cervical vertebra to avoid damaging the cervical vertebra.
Hold your chest and abdomen straight back during the action, don't bend over, let alone bend over.
Then let the body squat down. When you squat down to the lowest point, you can stay for 1-2 seconds to feel the peak contraction, then resume the action and proceed in turn.
Each group moves 8- 12 times and makes 5-6 groups.
Lift your legs.
When doing this leg lift, the hips and back should be close to the training stool, and there should be room at the waist. Don't straighten your legs completely when pushing up, which can effectively avoid hurting your knees.
3. Flexion and extension of legs when sitting
Flexion and extension of sitting legs can specifically stimulate quadriceps femoris above the knee. When sitting on the leg flexion and extension equipment, the body should lean back steadily and don't let the upper limbs borrow. Hook the front pillar pad with your toes outward and hold the handles on both sides with both hands. Lift quickly, stay at the peak for 1-2 seconds, and then fall slowly, paying attention to keep it slow.
4. Reverse Huck Squat
This action not only exercises the legs, but also has a significant effect on shaping the buttocks.
Stand facing the squat machine with your shoulders under the mat. Step on the pedal with your feet firmly, with your legs slightly wider than your shoulders, and your toes slightly outward.
Then put your hands on the handles on both sides, lift the shoulder pads to loosen the safety bar, then straighten your legs and slowly squat down. In the process, the whole foot is forced to squat down to the position where the thigh is lower than the knee, and then squat down.
When squatting up, be careful not to completely straighten your legs and keep them slightly bent to avoid stress on your knees.
8- 12 times in each group, 4-6 groups.
I hope my answer is helpful to you.
In fact, most amateur bodybuilders in China don't pay much attention to quadriceps training.
Because this muscle is located in front of the thigh, it belongs to the largest muscle in the leg.
Because in Asian aesthetics, thick legs are not beautiful, and they are as big as quadriceps, so it is easy to develop thick legs. Many people think that it will affect the appearance, and it is even difficult to buy pants or something.
In fact, even for non-professionals, it is particularly necessary to appropriately increase the strength of quadriceps femoris.
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The quadriceps femoris is the most explosive muscle in the thigh because of its huge size and great strength.
The end of quadriceps femoris is above the knee.
Once the quadriceps femoris is developed, it can protect the knee greatly, and the risk of knee injury in other sports will be much reduced.
So how do you isolate the quadriceps? In fact, it is not easy, because the buttocks and legs are integrated, and it is inevitable to train the quadriceps with gluteus maximus.
Moreover, quadriceps femoris and biceps femoris behind thighs are a pair of antagonistic muscles. In quadriceps femoris training, biceps femoris will actually be exercised.
Here are some common quadriceps exercises:
1. Squat in front of your neck
In fact, the usual standard squat can also be practiced to quadriceps femoris.
In contrast, the center of gravity of the whole person is forward.
And the squat can be slightly shallower than the standard squat.
In this way, the strength of the hip will be relatively reduced, and the strength of the quadriceps will increase, which is a good thigh training program.
However, this action requires high overall stability and needs to be done according to one's ability.
Step 2: Squat with load.
Arrow squat itself is a very effective training method for the anterior thigh muscles.
It can improve the endurance of thighs, but the improvement of muscle mass is limited.
Add weight, and the stimulation of this action will be stronger.
The picture shows the barbell arrow squatting. It is suggested to use dumbbells at the beginning, which will be safer.
3. Flexion and extension of legs when sitting
The advantage of this action is that it is very isolated from the training of quadriceps femoris, and the muscles in other positions are basically not involved.
But you must use the gym equipment, which can't be done in a family environment.
At the same time, this movement is also the safest one in quadriceps training, with little risk.
Friends who have the conditions to go to the gym for training can try it, and the effect is outstanding.
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I hope it helps you.
Training any muscle takes several steps.
First, warm up.
Warm up and practice this muscle before training. All the joints you want to participate in need to move, warm up and concentrate first. For example, training quadriceps femoris involves ankle joint, knee joint and hip joint. If you need to bear weight, wrist, elbow and shoulder will also participate. These joints need to warm up in advance and enter the state of exercise.
Second, the target muscle activation, muscle activation starts from deep muscles, such as quadriceps femoris activation, which requires some static training to activate the deep muscles of the legs, such as squatting against the wall, bowing, bouncing and so on.
Third, the front is fully completed, and this step is the real training. For example, do Smith Squat first, the first group of empty pole training, let the body adapt to this action first, and then gradually increase.
Fourth, stretching, want to develop high-quality muscles, make muscles elastic, clear lines, stretching is essential.
Sit with your legs bent. Sit by the bed or in a chair with your back straight, your eyes straight ahead and your legs together. Slowly lift a calf to a horizontal position, keep the quadriceps tight, stay for 15~20 seconds, and then return to the position. Repeat the above action with the other leg, alternating legs.
Climb the stairs in a big lunge, with your front foot striding up 3-4 steps, your knees bent 90 degrees, and your body stretched in a lunge. Push your hind feet up and put your legs together. Then change your feet and repeat the previous actions alternately.
Get down against the wall. Back close to the wall, legs together about 30cm away from the wall. Slowly squat down until the thighs and calves are at 90 degrees, stay for 2~3 seconds, and then stand up straight. Repeat the above actions. After a period of practice, you can increase the difficulty, try to stand on one leg and squat down against the wall.
Half squat. Stand up straight, legs apart, shoulder width apart. Bend your knees slowly, keep your back straight, squat until your thighs and calves are at 90 degrees, stop for a minute, then stand up straight and return to your original position.
Ordinary squat. Stand up straight, legs apart, shoulder width apart. Kneel down slowly, keep your back straight and control your center of gravity. Squat down to the back of the thigh, stop for a minute when touching the calf, then stand up straight and return to your position. Repeat the above actions.
Squat on one leg. Stand up straight, lift one leg to a horizontal position and try to be as straight as possible. Bend the knee of the supporting leg slowly, squat down slowly until the back of the thigh of the supporting leg touches the calf, stop for a minute, then stand up straight and return to your position. It is difficult to squat on one leg, so starting to practice can help control the center of gravity by taking some stable objects.
The above six exercise methods are from easy to difficult. You can practice them step by step according to your physical condition. At the beginning of practice, it is not required to complete the number of movements, but to pay attention to the essentials of movements and ensure the standard of each movement in order to achieve the best exercise effect.
Steps/methods:
1.
Sitting cross kick: warm-up exercise before high-intensity squat, safe and reliable.
2.
Leg lifting with weight in prone position: it is a classic movement of quadriceps concentrated training, and squatting is because of the high waist pressure when squatting.
3.
Barbell Squat: It is a traditional squat movement. Compared with the barbell squat in front of the neck, the squat behind the neck is heavier and safer.
4.
Smith Squat: The trajectory of the vertical plane of Smith's body is fixed by Smith Squat.
5.
Huck Squat: It is one of the best movements in leg strength training, and it belongs to the squat of fixed equipment like Smith Squat.
6.
Leg flexion and extension: it is an ideal action to shape the shape and lines of quadriceps femoris, which will make the muscle lines on the front side of thigh clearer.
7.
Arrow squat: Arrow squat can be used with barbells or dumbbells, which is a comprehensive exercise.
Lift your legs, squat forward or squat backward.