The quadriceps are a very important muscle in our legs and are also a necessary muscle group to bear the weight of our body, so when doing fitness exercises, We must exercise our quadriceps in a targeted manner. There are many exercises to do, and we must choose the right ones. So let’s take a look at how to do quadriceps strength training.
Weight-bearing squats
The squat movement is very effective for us to exercise the quadriceps muscles. This action mainly exercises our legs and buttocks. Start with your legs shoulder-width apart and hold a dumbbell in each hand at your sides. At this time, while squatting, we slowly lift our arms upward until our hands can balance with the ground and the arms are perpendicular to the body. At this time, the legs squat to the limit. As we rise up, we slowly bring our hands back.
Crossed straight leg lift
This action is done by lying on your back on the yoga mat. At first, our legs are straight and close together. At this time, we slowly lift one of the legs upward, and try to lift the leg as high as possible, so that we can feel that our two legs are stretching. At this time, we slowly lower this leg, change the other leg to perform the same action, and insist on crossing to complete 30 actions as a group, and you can perform 3 groups each time.
Aerial 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.
The above is an introduction to the exercises for quadriceps muscle strength. These actions are commonly encountered in our lives, so they are easier to use during exercise. The effects and functions of the exercises are Also very good.
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