Some people are familiar with the quadriceps muscles of the thighs. There are many training exercises to train the quadriceps muscles of the thighs. Of course, they also have good training effects. How to train the quadriceps muscles? I believe someone still knows. So, how to train the quadriceps of the thigh? 4 tips to teach you how to practice. Let’s find out together below.
Straight leg raise
The straight leg raise, as the name suggests, is We lie flat with ourlegs straight upward. 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.
Barbell Squat
This action requires the use of a barbell. You need to buy a barbell that can bear the weight. You should have done it before. Doing squats with a barbell becomes 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 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.
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 legs are protectedTake a lunge position and keep your back leg 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.