What are the methods of thigh muscle strength training?

We all know that the body can only stand up after the bones are strong, and the muscles will be stronger after they are strong, so many people do thigh muscle strength training. This kind of people are mainly engaged in the sports industry, so that the physique can be better and the health hazards to patients will be reduced. The formation of thigh muscles is not good for women, so the targeted exercise groups should be distinguished. So what are the methods of thigh muscle strength training?

The thigh muscles are divided into the anterior-lateral group, the posterior group, and the medial group. The quadriceps femoris is one of the most powerful muscles in the human body and is composed of the rectus, vastus lateralis, vastus medialis and vastus medialis. The function of these four muscles is to keep the femur vertical to maintain the body upright and to assist in squatting and standing up. The anterolateral group also includes the sartorius muscle, one of the longest muscles in the human body, and the tensor fasciae latae. The former can flex and externally rotate the thigh and flex and internally rotate the calf, such as the leg movements when kicking shuttlecock; the latter can flex and internally rotate the thigh and can also provide auxiliary support for the contraction of the thigh muscles.

The muscles of the posterior group include the biceps femoris, semitendinosus, and semimembranosus. The function of the biceps femoris is to flex and externally rotate the calf and extend the thigh; the functions of the semitendinosus and semimembranosus are the same as those of the biceps femoris except that they can internally rotate the calf.

The muscles of the medial group are the adductor magnus, pectineus, adductor brevis, adductor longus, and gracilis. These muscles ensure adduction, external rotation, extension, and flexion of the thigh and flexion and internal rotation of the calf.

The calf muscles are divided into the anterior, posterior and lateral groups. The function of the anterior group of muscles is to enable the foot and toes to complete various activities; the posterior group of muscles plays an important role in the back-pushing when running and the take-off when jumping; the function of the lateral group of muscles is mainly to maintain the arch of the foot.

The thigh muscles are one of the most powerful muscles in the human body. It can be said that it is not only the basis of whole body strength, but also the basis of a bodybuilding body. If the thigh and calf muscles are not well developed, the better the upper body muscles are trained, the more deformed the person will appear, and the body shape will not be symmetrical and toned.

Weighted squat

Place the barbell on the shoulders behind the neck, hold the horizontal bar with both hands, stand upright, chest out and abdomen in, and keep the waist and back muscles tense. Then bend your knees and squat down until both knees are fully bent, pause for a moment, stretch your legs and stand up using the contraction force of the quadriceps, straighten your legs, and tighten your quadriceps as much as possible, and pause for a moment. Squat down again.

There are two breathing methods for this movement: under light load conditions, exhale when squatting and inhale when standing up; under heavy load conditions, inhale first, then squat, exhale before standing up, and then inhale and stand up. During the exercise, if you feel short of breath during the last few squats, you can take a few quick breaths in a row after standing up to breathe in more oxygen. When doing the exercise, your mind should be focused on your quadriceps. This movement can also be practiced by holding dumbbells in both hands or carrying a sandbag or rice bag on the shoulders.

Seated calf stretch

Sit down with iron shoes on your feet (you can also tie dumbbells or sandbags to your feet), straighten your calves with the contraction force of the quadriceps, tighten the quadriceps as much as possible, pause for a while, then put them down and repeat. Inhale as you straighten your calves, and exhale as you lower your calves. Your mind should be focused on your quadriceps. Both calves can be straightened at the same time or alternately.

There are many ways to train thigh muscle strength. When training thigh muscle strength, you must pay attention to methods or techniques. When the muscles form strength, they will be stronger. Patients must also observe physical discomfort to prevent physical discomfort after large amounts of exercise. During exercise, patients should pay attention to nutritional intake and eat more nutritious foods, but they should prevent themselves from gaining weight. Thigh muscle strength training is targeted, and patients must carefully choose appropriate methods of exercise.