What are the strength training methods for quadriceps?

Nowadays, many people pay more attention to their health training, especially some men who have muscles that are worth showing off, so many people want to make themselves a standard muscular man. However, there are many muscles on the body, and the training methods for muscles in different parts are different. Let me introduce you to the strength training of quadriceps!

Straight-leg lift exercise: Lie flat on your back on the bed, first straighten your legs with as much strength as possible, then lift your legs until your heels are about 15 cm off the bed. Be sure to straighten your knees so that you can fully mobilize the muscle fibers of the quadriceps. You can try it out separately: there is a huge difference in the strength used when you straighten it and when you lift it with a slight bend. You can also see that the degree of muscle contraction is quite different.

After practicing for a period of time and your strength has improved, you can change to sitting exercises. Just sit on the bed with your upper body straight and then lift your legs straight. Because after sitting up, the hip joint is flexed, the iliopsoas muscle is relaxed and does not participate in contraction or help the quadriceps, so it will be more tiring and the muscles on the front of the thigh will be better exercised.

Static resisted knee extension: Sit on a relatively high chair, high enough that your feet can leave the ground without affecting the movement. You can do it on a hard bed (to ensure stability), a table, or a special quadriceps exercise machine.

Tie a sandbag of appropriate weight around your ankle as a load. Straighten your knees first, then add the weight of a sandbag as a load, and maintain the straightened position to exercise your quadriceps. When resting between each exercise, you can use your healthy leg to help support yourself for a while, so you don't have to flex and extend the joint and lift it up and down to stimulate the joint. Generally, one repetition counts as one time, and you can do 5-10 times per set. You should practice 2-3 sets per day. This method can be further developed and improved into the "static resistance knee extension" of "multi-angle isometric exercise"! When extending your knees, kick your legs forward with force, resisting the weight of the sandbag until they are fully extended. Hold for 3-5 seconds, which counts as one complete movement.

The above is the strength training method for the quadriceps. It should be noted that muscle formation cannot be achieved in a day or two, and quadriceps strength training is not a matter of overnight. You must persist. The best time to practice is to consult a professional trainer. You must control the training intensity and don't try to achieve everything at once.