If you have a certain understanding of sports and fitness and your own body structure, you should be very aware that the quadriceps muscle is one of the largest and most powerful muscles in our body! In fact, the quadriceps muscles need to be exercised very much. Some people will also look for many methods to exercise the quadriceps muscles. So today we will learn about the isometric contraction exercise method of the quadriceps muscles, right? If you are also confused, continue reading below!
1. Quadriceps static contraction training
In fact, there are many ways to exercise the quadriceps, but the simplest among them, I believe everyone should know, is the static contraction training of the quadriceps. This is an exercise that can be done by novices. You can consider doing this exercise when you are just starting to exercise your quadriceps muscles, because its intensity is relatively low and the difficulty is relatively low, so everyone There won’t be much trouble during the workout. If the quadriceps muscles contract at this time, they should be maintained for about 30 seconds. This is something that needs to be paid attention to.
2. Straight leg raise training
Straight leg raise training is actually relatively easy, and its exercise intensity is not high, so it is suitable for ordinary people to train. If you are a novice, you can also try it. Relatively speaking, it will be more difficult than the previous one, but it can also be done relatively easily. If your muscles are relatively weak, you can also start practicing from this one. The essentials of the movement are also easier to remember, but you must ensure that the knee joint is straight and held for ten seconds.You can do five groups a day, and keep each group about ten.
3. Squat quietly against the wall
This exercise method is actually very popular with everyone, because it is the most widely used method, and its difficulty and intensity are relatively moderate, so it is more suitable for those who have already done basic exercises and want to go further. people. This exercise actually only requires a wall to complete, but during the completion process, everyone also needs to pay attention to the fact that the two feet must be the same width as the shoulders, not close together, and at the same time, our knees and toes must be The direction should be kept consistent, that is to say, the toes must be facing forward, and then the two legs should exert force evenly, and place the center between the two legs. At this time, the upper body should be leaning against the wall, and it should be close to the wall. Wall, just keep it on for about a minute.
If you want to exercise, you must have a perseverant spirit. If you fish for three days and dry the net for two days, you will definitely not be able to achieve your goals. Then I hope that everyone will know how to persist when exercising the quadriceps.
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