Quadriceps are equal length contraction - tighten the thigh muscles with force

Quadriceps isometric contraction - tighten the thigh muscles with force

Quadriceps is a training exercise that is mostly used for rehabilitation. It is the most commonly used muscle strength exercise after injury and early surgery. It can maintain muscle tension, maintain or strengthen muscle strength mainly endurance

The so-called isometric contraction, also known as static contraction. It refers to the muscle length unchanged when the muscle contracts, and will not produce joint movements, but the internal tension of the muscle increases.

Simple, Quadriceps isometric contraction exercise is the tense exercise of the muscle group in front of the thigh.

Quadriceps isometric contraction exercise because there is no need to move Moving the lower limbs does not have to move the joints, so it is a very safe exercise. At the same time, the strength can be adjusted and controlled at any time. You can use more force. You can also reduce the strength at any time or even stop.

Training method: Practice both legs

Start position: lie on your back or sit on the bed, with the lower limbs straight and lay flat on the bed. The thigh muscles are tense and then relax.

1. You can tighten the muscles as much as possible for 5 seconds, and then relax once. Do it 50-100 times per hour, and strive to reach 1,000 times a day, because the intensity of this exercise is very small

2. You can also use 2 / The tens rule is used to contract the quadriceps femoris for 10 seconds (2 seconds to gradually increase the strength, keep the strength tightly for 6 seconds, and gradually relax for 2 seconds); then take 10 seconds to rest; every 10 times is 1 set; 10 sets of continuous exercises. This way, practice 3-5 times a day, almost 500-1000 times.

3. You can also keep the quadriceps femoris tight after contracting and tensing force, keep this tense state until you are very tired. Relax and rest count once, and then do it after 5 seconds. This cycle is 1 set, and practice 3-5 sets a day. , or practice 1 set per hour

Tip: If it is not easy to find the feeling of muscle contraction when you first start practicing, you can put a small towel roll under the knee joint. In this way, while contracting the muscles, there is a tendency to stretch the knee and press the towel roll down, and you can easily find the feeling.

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