The muscle structure of the human body is very complex. A muscle may be divided into many pieces, with different names, and there are also different methods of exercise. The quadriceps brachii is actually the name of a muscle group, which includes four parts of muscles. So which four parts does the quadriceps brachii include? What's the best way to exercise?
What four parts does the quadriceps brachii include?
The quadriceps brachii is a muscle group on our thighs, including the rectus femoris, vastus lateralis, vastus medialis and vastus intermedius. The function of the quadriceps is to support the strength of our thighs, and it plays a very important role in our exercise process. Whether walking or daily leg activities, the quadriceps are indispensable. The role of the quadriceps muscles. Therefore, during exercise, we must conduct special training for the quadriceps.
What is the best way to exercise the quadriceps?
Straight leg raise method: The straight leg raise method, as the name suggests, means that we lie down and let our legs straight up. At the beginning we lay flat on the yoga mat, allowing our bodies to relax naturally and keeping our legs together. At this time, we put our arms on both sides of the body, lift one leg upward to maintain a 45-degree angle with the ground, and keep the leg straight at all times. At this time, we straighten the other leg upward, keeping the same 45 degrees. At this time, bring the two legs together, hold this action for three seconds, then slowly return the legs and start the action again. Perform 30 movements in one group, 3 groups each time.
Lunge forward: First, we open our legs to form a lunge and stand on the yoga mat. Let our body relax. At this time, our body leans forward to ensure that our back leg is straight and feels stretched. Press the body down as much as possible, and you can clearly feel the stretch on the back of our thigh. Stretch, and at the same time, the front of the thigh of the front leg also feels obviously stretched. Hold on to this action for 10 seconds, then switch to the other leg, perform the same action, and complete three sets alternately.
The above is what muscles the quadriceps include and how to exercise the quadriceps. When we understand how to change the movements, the next thing to do is to carry out effective exercises, so that our The body becomes more perfect and healthy.