How to exercise the quadriceps muscles, there are exercises, and the exercise effect of the quadriceps exercises is very good, but some people don’t know the exercises of the quadriceps muscles. What are the exercises for the quadriceps muscles? I believe some people still know what the exercises are. So, how do you train your quadriceps? These tips make it easy for you to exercise. Let’s find out together below.
How to exercise quadriceps
1. Seat exercise
The quadriceps is a large muscle on the front of our thighs, so if you want to exercise, you can exercise the legs. And this action does not require any equipment, just a wall, and everyone can easily do it at home. We just need to lean against the wall, keep the body upright, keep the upper body still, and start to slightly bend the lower body downward until the thighs are parallel to the ground. At this time, our side looks like we have made a chair, but in fact it is not consistent. Just keep this action for about 60 seconds. If you go to the later stage, it can be extended to about two minutes. Doing 3 to 4 sets a day can give you a good workout for your quadriceps.
2. 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, right? It's a little more difficult to do squats with a barbell. 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.
3. Dumbbell Squat
Actually, this action is the same as above, but the equipment used is different, but the effect can be similar. If everyone If you prefer to use dumbbells, you can use this method. 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.
4. Air Cycling
This action can be completed as long as we lie flat on the yoga mat. We should lie flat at the beginning and maintain our body coordination. At this time, we lift our legs upward, open our legs, and start to perform aerial cycling movements. The two legs should not be crossed or interfere with each other. Try to make the range of motion as large as possible and as standard as possible. We insist on completing 3 groups of movements, and each group can perform 20 to 30 movements.
What is the function of the quadriceps?
The quadriceps is a very important muscle on our thighs. It is located in front of our thigh muscles. If you want to exercise Leg muscles, then we must first exercise the quadriceps. Because the quadriceps are the most important part of the thigh muscles and have very strong strength, they are necessary to support us in completing many body activities. If we can effectively exercise the quadriceps, we can avoid injuries during our exercise and be better able to complete other movements.