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The four muscles in the front of the leg are called the quadriceps or quadriceps muscles. To make your knees wider or straighter or to bend your thighs, you need to reduce your quad. Some injuries can weaken your quads and make it difficult to check your leg movements. You can try a quad. strengthening exercises to strengthen This is a muscle group and will speed up your healing.
Great exercise to strengthen your quad
There are many quads you can strengthening exercises to try, but a few exercises will be pretty lazy zy on the knees. That is why I suggest you consult your own doctor before doing this on your own. exercises .
1. straight leg extension
The exercise This helps to increase the elasticity of the legs by working the quadriceps muscles.
- Begin by lying on your back on the floor.
- With feet flat on the surface, bend the non-sick knee at a 90-degree angle. Straighten the injured knee.
- Slowly lift the injured knee up to 12 inches off the floor. Squeeze the muscles of the front leg as you lift the leg. Hold this for 5 seconds.
- Return to your original attitude and repeat this 10-15 times.
2. stretch slide
Once this is out of square strengthening exercises You owe it to yourself to give it a try. To help. strengthen Show your quads, and your ligaments attached to your knees.
- Stand up and turn your back to the shoulder width of the wall.
- With your back to the wall, slowly bend your knees; continue bending your knees until you create a 45-degree angle. Hold position for 5 seconds.
- Slowly stand up with your back to the wall and return to the starting position.
- Repeat 10 times. 3.
3. square
It helps strengthen Squeeze your quadriceps muscles together without much knee extension.
- Lie on the floor with your knees and feet tensed.
- Push the knees down and tighten the muscles in front of the hips. Hold exercise for 3 seconds.
- Repeat for 10-20 A 3-4 hours.
4. short arches
The exercise helps strengthen your quads without moving your knees.
- Lie on your back and hold a clean towel under your knees.
- Squeeze your leg muscles and pull your toes toward you. Raise your legs until your knees are straight.
- Hold the position for 3-5 seconds, then return to the original position.
- Repeat 10-20 three times a day.
5. long arches
It is located between this quad strengthening exercises What you can arrange to get great results at any time.
- Sit in a hard chair with your knees bent and feet on the floor.
- Place your knees by lifting your feet. Hold the position for 3 to 5 seconds and lower your legs again.
- Do this 3 times a day with 5-20 reps per set.
6. squatten
Squatten is one of the best ways to train your four-legged friends. of strengthening Your quad. It can be performed in a variety of ways, including double leg squats, ball squats, and one-legged squats. In case you are just starting to train your own quad, start with ball squats.
- With your feet slightly wider than the window, slowly bend your knees.
- Stop when your knees make a 90-degree angle.
- Make sure the correct front lobes of the knees do not leak through the toes.
- Perform 2 sets of 10 reps first.
7. plunge
When talking about the quad. strengthening exercises You cannot omit the plunges. They are very appropriate for your quad and are considered a relatively light version of the squat – they are also called split squats.
- Standing with your knees slightly wider than shoulder width apart, slowly bend your rear knee to the ground.
- Continue to fall until your knee touches the ground. Do not let him hit the ground.
- Make sure his back is straight and the front of his knees do not pass past his toes.
- Perform 2 sets of 10 reps for each leg.
8. soak one leg.
The exercise Activate the quads and help strengthen them.
- Take 2 seats and place them on either side of you. Use them to conserve your personal balance.
- Live on one leg for you and place your personal authority on the other leg. Bend your knees and lower your body slowly, keeping personal authority over your bones.
- Hold the posture for 3-5 seconds, then return to the original position. Repeat with the other leg.
9. step up
Among all quad strengthening exercises This puts pressure on the back and front lobes of the leg and the muscles of the buttocks.
- Ensure a stool of at least 6 cm. Stand up and place your foot on the stool.
- Lift your other foot off the ground and give it a moment. hold for 3-5 seconds.
- Lower your leg back to the floor. Then repeat the same process with the other leg, but be sure not to block the knee of the leg on the platform.
10. stretch the quads
The exercise Use the front lobes of the legs add strengthen and elasticity
- Start near the wall and allow yourself to balance.
- Lift your left leg first and touch the heel of your buttocks. Hug the heel alone with your hands to pull the heel close to your buttocks. Do not bend your back and keep your knees pulled up at all times.
- Maintain the transaction for 30 seconds in the direction and repeat the same with the other leg.
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