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Quadriceps is one of muscle with the most powerful human body, it and pectoralis major set each other off are unripe brightness, be provide visual wallop extremely " appearance " muscle. Gymnastical man takes this muscle seriously very. So how ability is a quadriceps Lian Deshuo big, beautiful, handsome? My experience is to must choose disparate movements, different appliance to have normative practice.

After I choose barbell neck crouch practice greatly the side outside quadriceps, be lifted with the leg or the shoulder is held in the palm crouch practice greatly straight flesh and in flesh. In addition, want to make a quadriceps edges and corners trenchant, still must use sit type kicks a leg, cut crouch depart it.

● 1, after barbell neck crouch greatly

The key develops a quadriceps inside, use crouch machine or Smith greatly to wear crouching greatly is right choice.

Movement: A barbell wearing is carried to go up on the shoulder after the neck move piece, maintain barbell balance. The head keeps just, crouch to ham below bend one's knees under horizontal, come since the station up forcibly begin a pose.

Point: The ham when crouching below under horizontal very crucial, especially abecedarian, can borrow force to make motion of stretch one's legs otherwise. If crouch not quite lowly in the begining, vulnerability is allowed when adding weight later. Bipod station is apart from it is shoulder breadth about, show " outside 8 form " , outside toe face, make inside gets power more concentration, exercise more reach the designated position. The knee when standing is unfavorable inside face or outward, lest the body is other,place lends strength overmuch. Issue the direction of the knee when crouching to answer the direction of face toe, and barbell, coxal, foot should not become linear, the athletic contrail of barbell of that is to say should agree with the x-axis of human body, perpendicular at the ground, fall smoothly to go up continuously continuously. The eye when crouch below and standing is smooth from beginning to end inspect ahead, lest bend waist or barbell centre of gravity too pitch.

● 2, before barbell crouch greatly

Develop a quadriceps outboard optimal choice.

Movement: Crouch greatly with neck hind identical, different is horizontal bar put in pectoral clavicle to go up with two shoulders, two tactics across (protect) barbell.

Point: Use parallel narrow station, bipod span and hip are the same as wide, the parallel before tiptoe face stands. Crouch below lower better, in order to make a side outside quadriceps receive sufficient systole and spread, the purpose is not to let its to " minister of foreign affairs " and to " next length " , ham can drill more handsomely. The upside in be like a quadriceps develops not quite, can use great weight to do " before half crouch " or " second half crouchs " exercise, but must use parallel narrow station.

● 3, the shoulder is held in the palm crouch greatly

Develop quadriceps. This exercise has certain difficulty, but very get effective, before be being surpassed especially, it is detached the action with a necessary quadriceps.

Movement: On the station inclined crouch machine, touch a shoulder to hold in the palm with the shoulder, hold stop power, bipod nature schism, a bit narrow at the shoulder. Unlock is inclined stay the safe power on machine, crouch below bend one's knees, quadriceps hair force reachs leg unbend since the station up, stop a bit, repeat do.

Point: With inclined when crouching machine exercise, change bipod position exercises place to be changed subsequently. When taking exercise the included angle between and so on of big, crus is less than 90 degrees of ability to act well, body centre of gravity lies at the back of calcaneal, the station before bipod a bit, ensure a quadriceps get taking exercise adequately. To maintain the tensile force of a quadriceps, improve training quality, the two legs when standing up do not want sufficient unbend, knee joint does not want locking to carry the small state that submit form.

● 4, the leg is lifted

Basically develop ham muscle. If say to crouch the place that has inadequacy greatly, the pressure that issues the waist when crouching namely then is greater, and the leg is lifted can avoid this one inadequacy, reason can undertake great weight trains. Practice had better be done first before this movement crouch greatly, till the waist feels,cannot bear leg of the reoccupy when weigh is lifted " help " . In " the leg is lifted " take exercise on machine usable adjust bipod position to achieve the goal that exercises different position. For instance, the foot is shown " outside 8 " the bottom of experienced leg is waited a moment.

Essentials: Inclined sit in the leg to lift on machine, double foot is put on pedal (distance slightly narrow at the shoulder) . Unlock safety bolt, hold stop power. Next to bosom bend one's knees, make weight is put to the nadir, come since pedal up forcibly begin the position.