Sitting legs flexion and extension: Quadriceps exercise method

After the leg muscles are practiced to be satisfied with the circumference, you can perform shaping exercises. Compared with the back of the thigh and buttocks, the front side of the thigh should focus on the clarity of the lines, and the hips should be ensured. The back side of the thigh should not be practiced too well, so that the separation line from the buttocks is clear. Therefore, the front side of the thigh should be practiced isolated, while the back of the thigh and buttocks should be put together, so that the thigh muscles will be more coordinated.

Sitting legs flexion and extension (Leg Extension) is an isolated movement to exercise the quadriceps, which is ideal for sculpting the shape and line movement of the quadriceps. Through this movement, the muscle lines on the front side of the thigh will be clearer. When wearing shorts in summer, the bodybuilding of the quadriceps will add a lot of brilliance to the whole person.

Movement level: Elements

Exercise location: Lower limbs

Steel: Quadriceps, (stimulate and sculpt quadriceps, especially rectus femoris)

The first step: Sitting on the instrument Up, the shoulder blades are pressed against the pad.

Second step: Look forward, lean your body backward, keep your back straight, and then return until your back is slightly arched.

Event key points:

1. Sitting on the leg flexion and extension machine, with your waist and back close to the board, holding the handlebars with both hands, bend your legs and hang down, and hook your feet to the horizontal bar.

2. Contract the quadriceps and stretch your calf to lift the weight. At the highest point, fully contract the quadriceps and stop. Then slowly lower the weight and continue to do the next action before the lowest point. 　　　Breathing instructions: Exhale when exerting force in each movement and inhale when relaxing.

Dressing instructions: Please wear sports shoes that fit your feet and soft and sweat-absorbing clothes.

Accessories instructions: If there are requirements for lying, lying, kneeling, etc. in the plan, please prepare a yoga mat or a thin anti-slip mat that does not affect your movements to avoid physical damage.

Precautions:

1. When the quadriceps femoris contracts vigorously, the back cannot be removed from the back plate, and the gluteus maximus should not be lifted to leverage the force, otherwise the active muscle will be subjected to force. Reduce and exercise results are poor. Therefore, the exercise load should be appropriate, and the exercise standards should be standard.

2. Always buckle the toes during the movement. If the toes are not buckled, the quadriceps will not be completely contracted.

3. After each squat, practice sitting leg flexion and extension, so that the isolated movement (sitting leg flexion and extension) and comprehensive movement (barbell squat) can be combined to exercise the quadriceps.

Friendly tips: This plan is for reference only, please do as you can according to your actual situation.