shares Quadriceps massage
The quadriceps are the strongest muscles in the human body and play an important role during exercise. Due to poor exercise and lifestyle, most people’s quadriceps are in a state of tension. , Tight quadriceps muscles will limit the range of motion of the hip joint (hip extension) and inhibit the contraction of the gluteal muscles and hamstrings!
Today I will introduce to you some great ways to massage and relax your quadriceps muscles! Let’s help you warm up your muscles, restore flexibility, and increase hip joint mobility! . Great to incorporate into your pre-workout warm-up routine.
Massage and relaxation
1. Foam roller
The most popular thing in the gym A good tool is a foam roller! Use the foam roller and our own weight to squeeze the myofascia to achieve the purpose of massage
Action process:
The roller is located on the front of the thigh! Lie prone on the roller, place your elbows on the ground and put your feet together into a plank position!
Use your elbow support to pull the roller up and down to roll back and forth!
Scroll up to the top of your thighs and down to just above your knees! Last for 20 to 30 seconds.
You can also stay at the trigger point to perform knee flexion and extension exercises for massage!
2. Barbell !
If you don’t have a foam roller, using a barbell is also a good choice, and the effect is great
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Choose a barbell, sit on a training bench or the floor, place the barbell on the front of your thighs, then hold the barbell with both hands and roll it back and forth!
3. Barbell plates!
The barbell plate is also a good tool to apply pressure to help us massage the front of the thigh!
Still in the same sitting position, hold the barbell plate with both hands and place it on the Find the trigger point on the front of the thigh and flex and extend the knee joint to achieve a massage effect
4. Tennis ball or fascia ball
Spherical object The advantage is that you can accurately find a certain trigger point. Although the area is small, it is like massaging a person's elbow!
Lie prone and place the massage ball on the front of the thigh to find the trigger point. Then perform flexion and extension of the knee joint to achieve the massage effect!