In fact, exercise and fitness are not as simple as running and long jumping. In many cases, exercise and fitness are done with a specific purpose. For example, some people exercise to make their back muscles stronger, while some people exercise to make the isometric contraction of the bone spur muscles easier. In short, if everyone's starting point is different, then the exercises they do are also the same. Not the same. Today we will learn how to do isometric training of the quadriceps, shall we?

Quadriceps static contraction training

This exercise is actually the simplest kind of isometric contraction training of the quadriceps, and this exercise is relatively low-intensity and can be accepted by most people. It is also very suitable for those who are recovering from surgery. It can also be suitable for novices who have just started training. This intensity is acceptable to everyone and can be practiced by everyone. We need to press down on the towel and contract the quadriceps for 30 seconds, so as to ensure that our quadriceps can move to a certain extent.

Quiet squat training against the wall

When you hear this movement, everyone should be able to think of how this movement is done, right? In fact, this exercise is widely used in our real life, because it is relatively easy and can be performed anytime and anywhere without any particular trouble. When we lean quietly against the wall, we should pay attention to the distance between the two feet being the same width as the shoulders, and the directions of the knees and toes should also be the same. Under this premise, the two legs should exert force evenly. , ensure that our center of gravity is in the middle of the legs, the upper body must be leaning against the wall, and remain upright. Through the exertion of our heels, the soles of our feet can be placed low, which allows our quadriceps to be exercised. We must persist for about a minute to count one set.

Straight leg raise training

Similarly, this training is also relatively low-intensity, but the amount of exercise is greater than the above-mentioned exercises. However, its difficulty is also very small because it is very easy to learn. Even ordinary people with relatively underdeveloped muscles can do this exercise. Practicing slowly can fully exercise our quadriceps muscles. The key to this action is not to bend your knees, but to keep them straight. Hold this action for about ten seconds, and form a group of ten. You can do about 5 to 6 groups. This counts as a day's exercise. However, if you want to increase the intensity of training, don't do too many sets. However, you can add some sandbags to the ankles to make the intensity slightly greater, and the effect will naturally become more obvious.

I believe that the above analysis has answered your doubts. If you still don’t understand anything, you can investigate further. Thank you all for reading, I hope it can bring you some useful knowledge.

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