When practicing legs, what actions can better exercise quadriceps femoris?

As we all know, legs are an indispensable part of the human body, and having healthy lower limbs can help us reduce a lot of troubles in life. If the leg strength is too weak, it will directly affect more important achievements in our lives, such as the physical fitness test of 1500 meters during college. When you see your friend running ahead of you easily, you should try your best to reach the finish line. At that time, did you regret not practicing your legs well?

When people practice their legs, they will focus on the biceps femoris and often ignore the quadriceps femoris. As one of the muscles with the largest thigh area, quadriceps femoris has no less influence on leg strength than biceps femoris. You don't usually practice quadriceps, and you will regret it when you are old.

We have avoided many knee injuries because of quadriceps femoris, and it can also prevent arthritis. Especially in the cold winter, the knee is easy to freeze, so practicing quadriceps femoris in leisure time can not only protect the knee joint, but also improve the sensitivity of lower limbs. The following four movements are recommended exercise methods.

The first action: one-legged squat

The toes are in the same direction as the knees, stand with one knee slightly bent, the other foot is raised, the toes are up, and both hands are straight and parallel to the ground. Squat down to the hip at thigh level, and return to the preparatory action after a short stay.

Benefits: Squats with one leg can stimulate more leg muscles than squats with two legs, and improve your balance.

The second action: lying on your back and lifting your legs

Sit back on the instrument at an angle greater than 45 degrees, with your back close to the inclined pad, hold the handles on both sides of the seat with both hands, put your feet on the instrument table, and bend your knees slightly. Inhale until the knees are at right angles. After standing still 1 s, exhale and press the load upward with the heel.

Benefits: Leg lifting in supine position can strengthen quadriceps femoris (this training requires doing squats in advance).

The third action: barbell squat

Stand with your feet shoulder width apart, with your knees always facing your toes, your back straight, and your hands holding the barbell behind your neck. Inhale deeply, kneel down below the thigh level, stand still for 1-2 seconds, and then rise back to the preparatory action.

Benefits: Stimulate leg muscles and whole body muscles.

The fourth action: straight leg hard pull

Stand with your feet apart, slightly narrower than your shoulders, your knees slightly bent, your back straight, your hands apart, and hold the barbell at shoulder-width distance. Keep your knees still, slightly bend your waist, lower the barbell to the position above your feet, pause for 1 s, and then return to the preparation posture. (The barbell is almost close to the thigh and calf during the descending and ascending process)

Benefits: mainly exercise leg muscles.

The above four movements should be carried out under the guidance of the coach to prevent injury.