Quadriceps femoris, some people still know it, but actually the quadriceps femoris is located in the thigh. Of course, there are many training exercises for how to train the quadriceps. I believe someone still knows how to train the quadriceps. So, how to train the quadriceps? These tips teach you how to practice. Let’s find out together below.
Seated leg extension
At first we sat on a stool and let our back Keep your chest up and your abdomen up, your legs together and your calves perpendicular to the ground. At this time, we adjust our breathing, lift one of the legs up, and keep the whole leg parallel to the ground, and then we put the leg down and return to In the original position, change the other leg to stretch forward and keep stretching the legs to the left and right. Complete a set of 30 times, which can be done three times a day.
Big lunge stair climbing
The big lunge stair climbing action is relatively simple. This action means that when we climb the stairs, we need to climb multiple steps at the same time, and The front leg is in a lunge position, while the back leg is kept as straight as possible. We choose to climb up three steps and exercise for 20 minutes every day, which can effectively exercise our quadriceps muscles. But it is best to stretch our legs after completing the movement, otherwise the leg muscles will easily become too thick.
Barbell Squat
This action requires the use of a barbell. You need to buy a barbell that can bear the weight. Everyone should have done it before. Just do squats with a barbell, 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, but everyone should be careful not to put it on the bones, otherwise the bones will be injured. It must be placed on the quadriceps, because the muscles It is resilient and can be released. 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
Actually, this action is the same as above, but the equipment used is different, but the effect achieved can be similar. If you like it more You can use this method if you use dumbbells. Since the methods are almost the same, the movements and essentials are also the same. Everyone must also pay attention to breathing evenly during the process, and willYou can complete this movement by focusing on your quadriceps. 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.