The three main movements of quadriceps exercise are shown in the diagram

The quadriceps are one of the largest muscle groups and are difficult to exercise well. During the training process, the muscles will feel sore and tired, and many people will choose to give up continuing training. Because a lot of fat accumulates in the quadriceps, the time to exercise the quadriceps is longer than that of the upper body muscles. The training methods for the quadriceps include: "squats", "leg support" and "leg extension". The following 3 movements are performed in 4 sets of each movement, 12-15 times per set. The next day trains, giving the muscles a 48-hour rest time.

If you want to increase your muscles quickly, then drink about 50 grams of protein powder after training, shake it with warm water, and then drink it. Eat more foods rich in animal protein and plant protein. Foods rich in animal protein include beef, chicken breast, fish, venison, etc. The ones rich in plant protein are soy products, including tofu, bean skin, bean sprouts, and soy milk. In order not to make your body fat too thick, don’t eat greasy fried foods, and don’t eat pork belly, beef brisket, etc., and eat less staple foods.

　　1. Barbell squats

　　Muscles: quadriceps, poplitein muscles, calf and buttocks

—First place the barbell in a position near the back of the neck.

— Hold the barbell at twice the width of your shoulders, and move the palms forward.

— The feet are wider than the shoulders.

— Squat slowly until your thighs are parallel to the ground, and you cannot go forward to your toes with your knees.

— When the entire movement is progressing, the waist and back must be kept straight and the feet must be placed flat on the ground.

— Slowly return to the position of Qixing, with slightly bent knees.

2. Leg support

Muscles: quadriceps, poplitein muscles, calf and buttocks

—Lying on your back on your leg support device, placing your feet flat on the pedal with the width of your shoulders.

—Reduce weight to flexion of both knees to ninety degrees.

— Slowly use your ankles (not with toes) to push out the weight to keep your feet slightly bent.

—When your feet are straightened, your knees cannot be locked.

— Pause for a while and slowly lower the weight to its original position.

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