Which four quadriceps are? How to exercise quadriceps

Many people don’t know much about quadriceps. In fact, quadriceps are thigh muscles. There are many ways to exercise quadriceps, but many people don’t know how to exercise quadriceps, and of course some people know it. So, which four quadriceps are? What are the methods of quadriceps exercise? Let’s take a look together.

What four quadriceps are quadriceps

　　Quadriceps refers to the thigh muscles of the human body, which is located in front of our thigh muscles. If you want to make your thighs strong, then the first thing you need to develop is quadriceps, because quadriceps are the largest and most powerful muscles in the human body. Generally speaking, Those who exercise regularly will never miss the exercise of muscles in this area.

　　　Quaden exercise method

　　1. Stand with bare hands

　　　Everything: 1. Stand with legs shoulder-width as wide as the outer horoscope, place your hands on both sides of your body, put your palms on your thighs, straighten your waist and back, and tighten your abdomen. 2. Bend your knees and squat, imagine that there is a stool behind your butt to sit on, put your elbows on your knees (or even raise your arms parallel to the ground), keep your knee joints not more than your toes, and squat as much as possible, and stop for 5 seconds. Keep your arms straight and your waist and back straight, and use your waist and abdomen and leg strength to control your body to squat slowly. 3. Use thighs to Push upward force and return to the preparation movement. Note: 1. Squat is the ace movement for practicing thigh muscles. The bare-handed squat is the easiest and most suitable for beginners to perform. 2. The squat is the knee and hip joints that work at the same time (bench your hips and knees, and stretch your knees to get up at the same time). 3. Beginners start training with bare hands, master the correct movement mode, and then overload the weight-bearing training, and use dumbbell barbell training.

2. Leg lifting on your back

　　Essentials of action: 1. Sit on the leg lifter, lean your hips against the oblique pad, and step your feet on the foot table at a shoulder width distance. Grab the handle and exert force from the heels To release the safety pin. At the beginning of the movement, your knee joint should be slightly bent. 2. Inhale and slowly lower the weight until the knee joint is 90 degrees. Stop for a moment, then force upwards through your heel and return to the initial position. When the upward pushes through the midpoint of the movement, start exhale. Note: 1. This action is a classic movement for concentrated training of quadriceps, especially for exercising the inner head and the outer head. 2. The supine angle is generally not less than 45 degrees. 3. During the exercise, do not push the knees to leverage force or cross the arms to the chest to limit the distance of the movement.

3. Dumbbell squat

　　Essence of movement: 1. Open the legs and The shoulders are the same width, hold the dumbbells with both hands and hang naturally, straighten the waist and back, and tighten the abdomen. 2. Bend the knees and squat. The movement is similar to the squat with bare hands, except that the dumbbells are hung on both sides of the body. When squatting to the maximum, stop for 5 seconds. 3. Push your thighs hard and restore to the preparation of the movement. Note: 1. During the movement, always keep the angle between the spine and the horizontal plane at no less than 45 degrees, so that the stimulation of the quadriceps muscles is effective. 2. During the movement, the back is always natural, the spine is neutral, and do not bend the back.

4. Barbell squat

　　Essentials of the movement: 1. Raise your head, straighten your chest, straighten your waist and back; after the shoulder scapula contracts, Place the horizontal bar on the raised trapezoid and deltoid muscles, and you can place buffers such as sponges and towels; lift both arms and hold the bars to stabilize the function; the spacing between the feet is generally the same shoulder width. 2. After preparing for the posture, slowly bend the knee while controlling the squat. When squatting, the direction of the knee joint is the same as the toes, and squat until the thigh is parallel to the ground or slightly lower than the knee. 3. Squat until the lowest is 1-2 seconds, and then squat. After the muscles are stretched, there is a significant time effect. The longer the time, the more muscle strength decreases. Squat for 2 seconds. 4. At this stage, focus on the legs and exhale at the same time. The head should be raised, imagine kicking the legs and pushing the head upward, instead of lifting the hips first and then straightening Waist; the entire squat process should keep the center of gravity stable and the feet cannot move; after the body is upright, continue to force the four heads to keep the knee joints overext for 1-2 seconds. Note: 1. Barbell squats are a common movement to exercise the quadriceps muscles in the gym. 2. The angle of the soles of the feet: This also varies from person to person. Generally speaking, it is best to recommend the toes to face forward, but the abduction of the soles can make you squat deeper and help you squat heavier. It is recommended not to extend more than 30 degrees.

5. Step squat

　　Everything: 1. Stand naturally, put your hands on your hips or put them on the top of your head, look in front of your eyes, slightly retract your chin, tighten your abdomen, keep your torso upright .2. Retreat the left foot back and keep the right foot and knee in a straight line.3. Bend the right leg until the thigh is parallel to the ground.4. Keep the above position for 2 seconds, then slowly rise and return to the initial position. Repeat this 15 times, and then change the legs. Note: 1. During this process, the body always remains upright without any shaking, which is perfect.2. When practicing squats and performing squats, it can stimulate the quadriceps, and regular practice can make it well exercise.3. If you want to increase the difficulty, you can perform dumbbell and barbell squats.

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