Choosing the right movements during fitness is very critical for our fitness, because the movements required for each different part are different. Only by choosing the appropriate movements for the parts that need to be exercised can we achieve good fitness. effect, so we must first choose the exercise action. So let’s take a look at how to train the quadriceps for the best results?

Seated leg flexion and extension

This action is done while sitting on a stool. At first, we sit on the stool with our legs together at 90 degrees, keeping our back straight, and put our hands on the roots of our thighs. At this time, after we adjust our breathing, we lift one of the legs upward. And straighten it so that this leg can be parallel to the ground, then put this leg down and switch to the other leg. Each time you complete the sitting position, bend and extend your legs 15 times each as a group, and you can perform three groups at a time.

Climbing the stairs with a large lunge

Climbing the stairs with a large lunge actually means that we step up multiple steps at the same time. You can choose 3 to 4 steps to lift up. At this time, our back legs are straight, while our front legs remain in a lunge position. We can use the side railing to borrow strength, allowing us to step up 3 to 4 steps at once. Climbing 5 floors each time can effectively stimulate our quadriceps muscles and make the legs muscle lines look better.

Silent squat

Silent squat is a static movement. At first, our back is close to the wall, our legs are close together and the upper and lower legs are vertical. At this time, our thighs Be perpendicular to the wall, and keep your calves perpendicular to the ground. This action is like sitting on an immaterial stool. If you persist in the action for 30 seconds, you can clearly feel the soreness in your thighs, indicating that you have achieved the effect of exercise.

The above are some exercises for the quadriceps muscles introduced to you. These movements are relatively simple, and the effect of the exercises is also relatively obvious. As long as we persist for a long time, we will be able to see better results. exercise effect.