The muscles of our body are very complex, so when we exercise, we need to choose different movements to exercise, which can stimulate our muscles in a targeted manner and achieve good exercise effects. The quadriceps are a very important muscle group in our thighs, so how to exercise the quadriceps?
Silent Squat
This action is a static action. When we start the action, We need to first press the body against the wall. At this time, we can slowly squat down and keep our legs vertical. At this time, our calves are perpendicular to the ground, and our hips are tightened back. Next is the persistence phase. We keep this action for at least 30 seconds in one group, and then relax and start the action again.
Leg press
This action needs to be performed on equipment. At the beginning, our body can lie down on the inverted pedal machine, and our legs are in a bent state at this time. , place your feet on the baffle of the inverted pedal machine. After the action starts, our legs begin to exert force, which allows our legs to push the baffle of the inverted pedaling machine upward until our legs are straightened. When the action ends, we slowly retract our legs and prepare for the next step. A movement.
Back Squat
In fact, this action is a weight-bearing squat, except that we fix the weight behind our shoulders. Before the movement begins, we first place the weight on the muscles behind our shoulders. At this time, our body keeps the chest raised and the abdomen retracted. After the movement begins, the body slowly squats down and squats as far as possible. Bigger and then we go up again. A group of 20 exercises can be completed at one time, and 3 groups can be performed each time.
The above is an introduction to how to exercise the quadriceps. The quadriceps are part of the muscles at the root of our thighs. No matter what we are doinglegs The quadriceps muscles are basically contacted during exercise, so the exercise of the quadriceps muscles is very important for us.