Exercises for quadriceps hips

It's funny to see an athlete on the beach with a beautifuldeveloped torso on thin, physically undeveloped legs. This is a problem for most novice athletes, who, when striving for large amounts of hands, chest and back, avoid exercises on their feet. Many people do not like to develop leg muscles because of the complexity of the exercises, which cause discomfort and constant pain after training. And it seems to some that the time spent on leg exercises is wasted, as there is no result in a long period of time. It is necessary to understand how important is the musculature of the legs, and how to pump the quadriceps of the thigh so that along with the high efficiency the athlete does not have a dislike for doing the exercises.

Just one muscle

Quadriceps, and scientifically - quadricepship, is the most powerful in the human body. As its name implies, it consists of four heads: direct, inner, outer and middle. Do not be embarrassed that they are located on the hip far apart, all the heads at the bottom of the hip converge into one common tendon.

All exercises for quadriceps hips are reduced touniform development of four heads, it follows that withdrawal from the complex of unloved exercises will not only spoil the beauty of the leg muscles, but also due to the underdevelopment of one or several heads can lead to injury when working with large weights. Developing the quadriceps, you should not forget about other leg muscles, such as the hamstrings and the shin. Naturally, they need to be pumped evenly.

Muscle-antagonists

The biceps and thigh quadriceps are antagonists,that is, they have opposite functions. The biceps works as a flexor of the leg in the knee joint, and the quadriceps is the extensor. While working out antagonists in one training session, the beginning athlete receives as a result the same discomfort and terrible pains in the legs, because of which the desire to develop the muscles of the legs disappears. This does not mean that it is necessary to exclude completely from the leg training the development of the biceps or quadriceps. Many professional athletes recommend using the "80 + 20" scheme through training.

1. In one workout, 80% of the exercises are devoted to the quadriceps, and 20% falls on the hamstrings - one, at most two exercises.
2. In the second leg training, on the contrary, 80% of the exercises are given to the hamstrings, and 20% remains for the quadriceps muscle.

Thus, the pain in the days following the training will be significantly less.

The right warm-up will relieve the trauma

It's unfortunate that in many gyms there is nothe proper control over the conduct of lectures for newcomers to safety. Because of this, every year hundreds of inexperienced athletes get serious stretches and injuries to the muscles and joints on their legs. A five-minute educational program of any coach about holding a warm-up before training could save many beginning athletes from injuries. If it is enough to exercise a torso for a five-minute complex of warm-up hands and turns with the body, quadriceps for the hips need completely different exercises.

1. In the presence of a treadmill, it is enough to take a five-minute run to warm up the muscles of your legs.
2. Running can be replaced by jumping rope and free squats.
3. Well-proven walking in the hall in single file.

Basic exercises for the development of quadriceps

There is a large selection of exercises for quadriceps thighs. This exercise with dumbbells, a barbell and in special simulators.

1. Basic squat with a barbell on the shoulders. The most effective exercise for quadriceps. Putting the bar on the trapezium and placing your feet on the width of the shoulders, you must perform a sitting. The main thing in squatting with the bar is the control of the back - it should be even. The buttocks should be pulled back and controlled so that the knees do not go beyond the location of the socks. At the lowest point of the squat, the buttocks should be parallel to the floor.
2. Squatting on the chest. This exercise maximizes the load on the quadriceps and allows you to control the position of the back in the initial stages, without letting it bend.
3. Extension of legs in the simulator sitting. They must be performed at the beginning of the leg training, as they very well warm the muscles of the legs.
4. Foot press lying in the simulator. With this exercise, you can replace the squat with a barbell for those who have some problems with their backs or can not learn to squat right.

Minor exercises

For some reason it is believed that the attacks forward withDumbbells need to be performed only by girls who want to increase their buttocks. This exercise with an incomplete amplitude of lowering the knee down and a slight inclination of the body forward very effectively develops the quadriceps of the femur in girls and boys. By including this exercise in every leg training, for a couple of months of intensive training you can achieve a beautiful relief of the quadriceps muscle.

Well-known squats ingak-simulator. With a minimum load on the lower back, you can achieve good results in the development of quadriceps hips. Unlike squatting with a barbell and bench presses lying in this simulator it is very convenient to change the setting of the legs, changing the load on different heads of the quadriceps muscle.

About the technique of implementation

Exercises for the quadriceps femora requirecertain techniques of implementation. In the first place, it is impossible to completely unbend the legs in the knee joint, otherwise you will not be able to avoid injuries even when working with low weight. About jerking during the exercise, too, you need to forget. Heavy? It is necessary to reduce weight. Be sure to breathe correctly during the exercise. Breath - on bending, exhalation - on extension.

Quadriceps femora - a very large muscle, which inthe load process significantly affects blood pressure, pumping huge amounts of blood in the body, which can lead to an increase in heart rate. Therefore, between the approaches, you need to take a break for about two minutes to restore the pressure. If you notice dizziness after doing the exercise, rest is worth prolonging. During training, it is necessary to consume water, otherwise banal dehydration will lead to a decline in strength.