Slender ham exercises a quadriceps

Isolate sarcous of exercise single block the movement is mixed practice many sarcous compound movement photograph is united in wedlock, the main flesh that develops leg department group -- the force of quadriceps, function and balance ability, achieve the goal of beautification leg form finally. 　　

Train a principle

While this training is enhancing leg ministry power, can highlight the curve of leg ministry nature, enhance definition of leg ministry sarcous. The first exercise is leg Qu Shen, this isolated movement can have effect of sarcous of warm-up leg ministry, for from the back 2 exercises ready-made. In addition, leg Qu Shen can train knee to bend the flexibility when extending, prevent to get hurt. Next machine a sudden big stride forward crouchs Smith is a classical movement, this movement involves more muscle, but the key remains a quadriceps. Final practice is to rely on ball thin leg to crouch greatly. Good to master below the circumstance of thin leg touchdown balance is hand-in-hand crouch all right, the body can employ abdominal muscle in spite of oneself, coxal muscle and ham inside muscle will stabilize the body. Both hands holds dumbbell to be able to increase exercise difficulty.

Quadriceps is comprised by 4 muscle. The action of straight flesh is contractive ham and extend knee, the tendon that carries firstly crosses knee joint and adhere to on the shank below knee, another end crosses a joint and adhere to go up in the pelvis. Other 3 muscle -- outside side flesh, inside flesh is mixed an intermediate flesh -- all carry on result femur, stop to be in at knee joint, the function is extend knee joint.

This movement emphasizes leg Qu Shen the function that exercises a quadriceps extend knee joint. Machine a sudden big stride forward crouchs Smith and rely on a ball to crouch greatly not only exercise a quadriceps in the round, also can exercise muscle of coxal muscle, the side after abdominal muscle, ham and crus muscle at the same time.

Note

The weapon that you need is: Qu Shen of a leg implement, Smith machine and diameter about 0.5 meters fitness ball, additional, if be necessary, still can prepare 1 pair of 2.5 ～ 5 kilograms dumbbell. The having that low strength has 5 minutes before training oxygen practices coming warm up. After training is finished instantly pull out helps leg department, every time pull out is pulled still last 30 seconds. In behavioral course, must pay close attention behavioral standard. Do not make knee exceeds toe, avoid double genu at the same time apparent inside buckle or outside exhibit, otherwise knee joint can bear too much pressure. Additional, ensure hip moves up and down along perpendicular course roughly, is not around shift, can protect next back so.

1. Pith Qu Shen (exercise a quadriceps)

Adjust leg Qu Shen implement seat, make next back and hip clingy go up in cushion and back of a chair, and the axes that should ensure knee joint is right now rotational is opposite the runner shaft of appliance.

Will double foot is put in the foot to pay lower part, crural ministry is loosened, the foot is located in knee lower part, abdominal muscle is tightened up, both hands captures seat both sides grasp a handle to help stable body.

It is an axis with knee, unbend crus arrives horizontal position.

In apogee halt moment of the movement, return next begin a pose, repeat so finish 1 group.

Clew: Exercise a quadriceps for utmost ground, the attention makes ham is secured do not move, crus wants extend to arrive most substantially.

2. Machine a sudden big stride forward crouchs Smith (exercise a quadriceps, coxal muscle. 2 flesh and crus muscle

Stand in Smith in the center of machine, the station is apart from be the same as with buttock wide, next around opens a sudden big stride forward, left foot is advanced, right calcaneal leaves the ground.

Both hands is grasping barbell lever, grasp be apart from compare shoulder breadth a bit, artifice unbend, elbow points to the ground, put barbell on the inclined square flesh of humeral back. Enclasp rotates barbell lever, open safety lock.

Contractive abdominal muscle makes rachis is in natural and flat condition, poise, hold out a bosom to look up.

Bend one's knees, hip sinks to the ground, be in left foot to left knee upper part, right knee is down ground of press close to. Right now left thigh should position of roughly salty level, the tilting back ward before ensuring trunk does not want at the same time is inclined, keep just.

Station of unbend double leg rises, the attention is not locked up decide knee joint, return begin a pose.

Time of the target that finish, change next additionally a side leg finishs same number, this is 1 group.

Clew: When crouching below, hip wants perpendicular downward, do not want around deflection.

3. Leg of sheet relying on a ball crouchs greatly (exercise a quadriceps, hip muscle is mixed a 2 head flesh