Some people still know about the quadriceps, and there are many training exercises on how to train the quadriceps. Of course, they also have good training effects. I believe some people still know what kind of muscle the quadriceps is. What muscles. So, what muscle is the quadriceps? What are some quadriceps exercises? Let’s find out together below.
What is the quadriceps muscle?
The quadriceps muscle is in our It is a muscle on the thigh. It is a very large muscle that mainly exists on the front of the thigh. It can be regarded as one of the larger and more powerful muscles in our human body. If you want your thighs to be strong, you definitely need to exercise your quadriceps.
Functions of the quadriceps
Everyone knows that human beings cannot do without food, clothing, housing and transportation, and the most important thing is walking. Because everyone needs to walk and exercise. For example, when running, we need the cooperation of our legs muscles. In fact, the function of the quadriceps is very simple. It helps us walk and stand. To a certain extent, it can also help us maintain the stability of standing and the stability of the knee joint. Our walking, standing, and running are inseparable from the role of the quadriceps.
Quadriceps exercise method
Flex and extend your legs while seated. Sit on the edge of the bed or on a chair, with your back straight, eyes looking forward, and your legs together. Slowly raise one calf to a horizontal position, keeping the quadriceps tight, stay for 15 to 20 seconds, and then return to the position. Repeat the above actions with the other leg, alternating legs.
Climb the stairs with large lunges. Step up 3 to 4 steps with your front foot, bend your knees at 90°, and straighten your body into a lunge. Push your back foot up and bring your legs together. Then switch feet and repeat the previous action alternately.
Half squat against the wall. Place your back against the wall and keep your legs together about 30cm away from the wall. Slowly squat down until your thighs and calves are at 90°, stay there for 2 to 3 seconds, and then stand up straight and return to your original position. Repeat the above actions. After a period of practice, you can increase the difficulty and try standing on one leg and squatting against the wall.
Half squat. Stand up straight with your legs shoulder-width apart. Slowly bend your knees and squat down, keeping your back straight. Squat down until your thighs and calves are 90°, hold for a moment, and then stand up straight and return to your original position.
One-leg squat. Stand upright and lift one leg to a horizontal position, as straight as possible. Bend slowlyBend the knee of the supporting leg and squat down slowly until the back of the thigh of the supporting leg touches the calf, stay for a moment, and then stand up straight and return to the original position. Single-leg squats are relatively difficult. You can help control your center of gravity by holding on to some stable objects when you start practicing.