funny to see the athlete on the beach with well-developed torso to lean, physically underdeveloped feet.This is a problem most of the beginners that, trying to large volumes of arms, chest and back, avoid exercises for the legs.Many people do not like to develop the leg muscles because of the complexity of the exercise, which cause discomfort and constant pain after a workout.And some people think that the time spent on exercises for the leg muscles, goes wasted, since for a long period of time, there are no results.It is necessary to understand how important the leg muscles, and how to build the quadriceps thigh that along with high performance the athlete did not appear aversion to exercise.
Just one quadriceps muscle
and scientifically - quadriceps, is the most powerful in the human body.As the name suggests, it consists of four heads: direct, internal, external and middle.Let not mind that they are located on the thigh away from each other, all converge at the bottom of the thigh head in one common tendon.
All exercises for quadriceps thighs are reduced to the balanced development of the four heads, this leads to the conclusion that the removal of a complex unloved exercises not only spoil the beauty of the leg muscles, but also due to lack of development of one or more heads may cause injury when working withheavy weights.Developing the quadriceps, can not forget about the other leg muscles such as hamstrings and calf.Of course, they must be uniformly pumped.
antagonist muscles
biceps and quadriceps thigh are antagonists, ie they have opposing functions.Biceps works as flexor legs at the knee and quadriceps - extensor.Working through the antagonists in one workout, aspiring athlete receives as a result of the very uncomfortable and terrible pains in my legs, because of which the desire to develop the leg muscles disappears.We are not talking about what should be excluded completely from the development of the training leg biceps or quadriceps.Many professional athletes are recommended to use the scheme of "80 + 20" through a workout.
- In one training exercise 80% is dedicated to quads and 20% are hamstrings - one, maximum two exercises.
- in the second training leg, on the contrary, 80% is paid to exercise the hamstrings, while 20% is for the quadriceps.
Thus, pain after a workout in the coming days will be much less.
proper warm-up will eliminate the injury
regrettable that many gyms do not have proper control over the conduct of lectures for beginners safety.Because of this, every year hundreds of inexperienced athletes get serious sprains and injuries of muscles and joints in the legs.Five-minute educational program of any coach to hold warm up before exercise could deliver many young athletes from injury.If training torso quite run a five-minute warm-up set of swings his arms and turns the body, the hips need for quadriceps completely different exercise.
- the presence of the treadmill is enough to make a five-minute jog to warm up the muscles of the legs well.
- a run can be replaced by jumping on the rope and free squats.
- well proven walking around the room in single file.
basic exercises for quadriceps development
There is a large variety of exercises for the quadriceps thigh.This exercise with dumbbells, barbells and special simulators.
- basic squat with a barbell on your shoulders.The most effective exercise for quadriceps.Putting on a trapeze bar and put your feet shoulder width apart, you need to sitting.Central to squats is to control the back - it should be smooth.Buttocks need to take control back and to the knees are not left on the location of socks.The lowest point of the squat buttocks should be parallel to the floor.
- squat with a barbell on his chest.This exercise maximum loads and allows the quadriceps in the initial stages to control the position of the back, not letting her Sgorbati.
- leg extension while sitting in the simulator.They must be performed at the beginning of the training leg, as they are very good warm up leg muscles.
- lying leg press in the simulator.This exercise can be replaced with a barbell squat to those who has some back problems or can not learn how to squat properly.
Secondary exercise
reason it is considered that lunges forward with dumbbells should only be done to girls who want to increase the currently buttocks.This exercise with incomplete amplitude lowering the knee down and tilting the small body forward very effectively develops the quadriceps thigh girls and boys.By incorporating this exercise in each workout legs, a couple of months of intense training, you can achieve a nice relief quadriceps.
well proven hack squats in the simulator.With a minimum load on the lower back can achieve good results in the development of the quadriceps thigh.Unlike the squat with a barbell and bench legs lying in the simulator it is very convenient to change the formulation of the legs, varying the load on the various heads of the quadriceps.
About the technique of execution
thigh quadriceps exercises require specific technology implementation.First of all you can not fully straighten his legs at the knee, otherwise avoid injuries even with low weight.About jerks during exercise, too, need to forget.Hard?It is necessary to reduce the weight.During the exercise is required to breathe correctly.Inhale - flexion, exhale - on extension.
quadriceps thigh - a very large muscle that is in the process of loading a significant effect on blood pressure, pumping huge amounts of blood in the body, which can lead to an increase in heart rate.Therefore, between the approaches we need to take a break of about two minutes to restore pressure.If you notice dizziness after exercise, rest is extended.During a workout, the water consumption required to otherwise banal dehydration will lead to a decline in strength.
