The vastus medialis muscle is located in the anteromedial part of the thigh, and its blood supply comes from the muscular branches of the femoral artery and the medial femoral circumflex artery. How should a person use the vastus medialis muscles? In fact, he can use methods such as lying on his back and alternating leg raises, scissor pose, lying on his side, thigh adduction, leg press, etc. So, what are the methods of exercising the vastus medialis? Let’s take a look at the methods below.
1. Lying on your back and raising your legs alternately
Let your body lie flat on the ground or on a mat, with your legs perpendicular to the ground. Relax your upper body and rest it naturally on the ground. Place your hands by your side. You can turn on the timer. Then, cross your legs and swing them left and right. Coordinate your breathing well. Do not exert force on your upper body. Pay attention. Put force on the inner thigh, feel the contraction of the inner thigh muscles, and make the muscles feel warm. This action can also be used to exercise the calves at the same time. Action essentials: exert force on the inner thighs, pinch them in the middle, stabilize the pelvis, and stick to the ground. It is recommended to do 3 to 5 groups of 12 to 15 times per group.
2. Scissor type
Lie flat on the ground or on a mat, with your legs perpendicular to the ground, your waist and pelvis close to the ground, don't exert any force on your upper body, open and close your legs like scissors, try to open the legs as wide as possible, feel the force on your inner thighs, and control Good legs, don't swing them back and forth. When doing this action, you need to pay attention to controlling your legs and not swaying around.
3. Lying on your side with your thighs adducted
Lie on your side on the ground or on a mat, straighten one leg, and bend the other leg in front of the straight leg. Lift the straight leg off the ground, and then lift it up, as high as your thigh can lift. range, and then switch to the other leg to practice. Be careful not to fold your body along with it, keep your eyes looking forward, and relax and straighten your upper body. Action essentials: Form the body into a flat plate, raise the toes, and exert force on the inner thighs. 12 to 15 times per group, do 3 to 5 groups.
4. Leg press
This action is also performed with fixed equipment, a bit like a barbell squat. When practicing, pay attention to the angle of the leg and knee bend. Less than 90 degrees mainly exercises the biceps femoris and gluteus maximus muscles of the legs, while greater than 90 degrees mainly exercises the biceps femoris and gluteus maximus muscles of the legs.It exercises the quadriceps muscles of the legs.
5. One-leg carrot squat
The one-legged carrot squat is similar to the lunge. First put one foot on the chair, with the instep of the foot against the chair. The front foot is a big step away from the back foot, the toes point forward, and the body is straight. While squatting, keep your body stable and straight up and down, and feel a line above your head pulling you. Pay special attention to your knees not turning in or out (parallel to the front), and place your weight on your back foot. When squatting, try not to let your front feet go past your toes to avoid putting too much pressure on your knees.
6. Kick towards the sky
Place your hands on the ground and your feet on your knees naturally. Stand in a push-up position with your hands slightly wider than shoulder-width apart. Keep your lower back straight and your body parallel to the floor. Lift your feet with the soles of your feet facing upwards. Remember to maintain the angle of your knees and use the power of your hips to push upwards. At this time, the body is still parallel to the ground, the soles of the feet are still pointing upward, and the knee joints are slightly bent. After pedaling to the limit, slowly lower your feet.
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