Nowadays, many people have no choice but to go to the gym every day because of work, but they have a desire to exercise. However, this does not matter. As long as everyone is willing, they can also exercise at home. Many people want to exercise the quadriceps because it is a relatively large muscle in our body and directly affects our walking, running, etc. Then let’s take a look at how to exercise the quadriceps at home. If you are also interested, keep reading!
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Seat exercise
The quadriceps is a large muscle on the front of our thighs, so if you want to exercise, you can exercise your legs. And this action does not require any equipment, just a wall, and everyone can easily do it at home. We just need to lean against the wall, keep the body upright, keep the upper body still, and start to slightly bend the lower body downward until the thighs are parallel to the ground. At this time, our side looks like we have made a chair, but in fact it is not consistent. Just keep this action for about 60 seconds. If you go to the later stage, it can be extended to about two minutes. Doing 3 to 4 sets a day can give you a good workout for your quadriceps.
Barbell Squat
This action requires the use of a barbell. You need to buy a barbell that can bear the weight. You must have done it before, that is, you have to hold a barbell to do squats, which is a little more difficult. At this time, we can put the barbell on the thighs and let the thigh muscles bear its weight. However, everyone should be careful not to put it on the bones, otherwise it will hurt the bones. It must be placed on the quadriceps because the muscles yesIf it is flexible, you can put it away. This action can be done roughly 10 to 15 times each time. Everyone also needs to do it according to their ability. First of all, they must do it step by step and don't be too eager for success.
Dumbbell squat
In fact, this action is the same as the above, but the equipment used is different, but the effect achieved is similar. If you prefer to use dumbbells, you can use this method. Since the methods are similar, the movements and essentials are also similar. Everyone must also pay attention to breathing evenly during the exercise and focusing on the quadriceps to complete this action. At the same time, the number of times is the same as above, 10 to 15 times is enough, and you should slow down during the process.
After reading the article, will you find that you can do a lot of fitness exercises at home? In fact, as long as everyone wants to exercise, they can do it at home, which will not have any impact.
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