Come and have a look with me today. What are the benefits of stretching quadriceps femoris? Although some people don't pay attention to stretching when practicing quadriceps, stretching can actually make your exercise more effective with half the effort. Let's take a look at the quadriceps stretching method first.

1 one-legged standing stretch

1, turn right, put your legs together, hold your head up, hold your chest up and abdomen, and naturally hang your hands on your sides; 2. Move the center of gravity to the right leg, bend the left knee, hold the left ankle with the left hand, and try to make our calf close to the thigh when the knee is perpendicular to the ground; 3. You can hold your left ankle and bend your elbow with your right hand at the same time, and stretch the muscles on the front side of your left thigh back to your maximum limit for 10~ 15 seconds; 4. Relax, restore your hands to your side, restore your right foot, shake and relax, and then change your legs. Note: 1. If you can't stand, you can hold the wall or fix the object with one hand to avoid overloading and damaging the support legs. 2, 10- 15 seconds/time, five groups on each leg, with an interval of 20-30 seconds. 2 Kneeling support

1. Start with your hands and knees, lift one leg off the ground and grab this foot with your hands. 2. Grasp your feet or ankles with your hands, keep your knees completely bent, and stretch your quadriceps and gluteus flexors. 3. Stretch your hips and push the ground hard. Hold 10 for 20 seconds, and then repeat the above action with the other leg. Note: this action can stretch the quadriceps femoris well. Pay attention to the slow speed during the action, and feel that the quadriceps femoris is stretched. 3 Sitting posture stretching

1. Sit on the floor, bend your right leg and put the heel of your right foot on the outside of your right hip. Then bend the left foot, and the center of the left foot is close to the inner side of the right thigh. (When doing this action, the left leg can also be straightened forward. ) 2. Feet backward, feet straight and ankles bent. If the ankle is too tense, just stretch your foot back a little to relieve the ankle tension. 3. Lean back slowly until you can feel relaxed stretching, support your body with your hands and keep your balance. Keep this easy stretch for 5- 15 seconds. 4. Then slowly relax, change one side and stretch the left thigh in the same way. Note: 1, follow your feelings, don't try to challenge your limits, and stop stretching when you feel pain. 2, the action process should pay attention to the slow speed, mainly to have the feeling that the quadriceps is stretched. 4 prone quadriceps stretching

1. Lie face down on the ground and let your partner kneel beside you. Bend the knee of one leg, lift it off the ground and try to touch the gluteus maximus with your foot. 2. Let your partner kneel on your right side and put one hand on your lower back or gluteus maximus. His/her other hand should grab your ankle or knee and push your tibia to your hip. Your quadriceps should feel stretched. 3. 10 seconds later, try to push your feet back to the ground. Your partner will give you resistance and hold this position for 6 seconds. 4. After this 6-second contraction, relax and let your partner stretch your quadriceps for 30 seconds. If you like, tighten the hamstring muscles and expand the range of motion. 5. Repeat the above action with the other leg. Note: During exercise, you should feel that the quadriceps femoris has obvious stretching feeling, and keep it for 6- 10 second. 5 transverse stretching

1. At the beginning, lie on the ground on the right side of your body, bend your right knee at a 90-degree angle, and put it on the ground in front of you (this will help stabilize your torso). 2. Bend your left knee behind you and hold your left foot with your left hand. Stretch the hip flexors, press the left hip forward and push the left foot back into your hand. Repeat the above actions on the other side. Note: 1, the arm lying on the side can be supported under the head. 2, the action should be slow, too fast and easy to strain. 6-station high tension

1. At the beginning, stand 60 to 90 cm in front of the bench or steps. 2. Lift one leg backwards and put the instep or metatarsal on the steps to see which way you feel more comfortable. 3. Keep your supporting knee slightly bent to prevent it from exceeding your toes. Then repeat the above action on the other side. Note: during the movement, the supporting knees should be slightly bent, and the knees should not extend over the toes. 7 supine stretching

1. Lying on a flat chair or steps with one leg and one arm hanging aside. 2. Bend your knees and hold your feet. When you do this, be careful not to arch your lower back. 3. Keep the navel neutral to the spine, press your feet down on your hands, increase the stretching of your hips, and lift the hips of this leg to the ceiling. 4. Repeat the above actions on the other side. Note: Do not press hard, but move gently and slowly. What are the benefits of stretching quadriceps femoris?

1, improve the stiffness and contraction of quadriceps femoris, exercise the stretching ability of muscles and tendons, increase muscle elasticity, facilitate the storage of more elastic potential energy during exercise and enhance the exercise effect. 2. Too high tension of quadriceps femoris will lead to stiff posture, rotation disorder or poor performance during exercise, which will lead to injury. Stretching exercise can promote injury repair. 3. With the increase of body temperature, the range of joint activity increases, which can avoid sports injury. Stretched muscles can withstand pressure better than unstretched muscles. 4. Stretching quadriceps femoris after exercise is helpful to muscle recovery and relieve fatigue.