The quadriceps stretching method action pictures, stretching quadriceps what are the benefits, part of the people although practice quadriceps, but do not pay attention to stretching, but in fact stretching can make your exercise effect twice as good, the following to see the quadriceps stretching method?
1, single-leg standing stretch
1, the body turned right, legs together, head up, chest up, abdomen, hands hanging naturally on both sides of the body.
2, weight to the right leg, bend the left knee, left hand holding the left ankle, as close as possible to our calf towards the thigh, knee perpendicular to the ground.
3, you can hold the right hand while holding the left ankle, bend both elbows and stretch the muscles of the front of the left thigh backwards to their maximum limit, hold for 10 to 15 seconds.
4, relax, restore both hands to the side of the body, restore the right foot, shake and relax, then switch legs to carry out. Note: 1. If you can't stand, you can hold a hand to a wall or fixed object to avoid overburdening and damaging the supporting leg. 2. 10-15 seconds/time, do 5 sets on each leg, 20-30 seconds between sets.
2 kneeling stretches
1. Starting on your hands and knees, lift one leg off the ground and grasp this foot with your hands. 2. Grasp the foot or ankle with your hands, keeping the knee fully bent, stretching the quadriceps and hip flexors. 3. Stretch the hips and push hard into the ground. Hold for 10 to 20 seconds, then switch to the other leg and repeat the movement. Note: This is a good way to stretch the quadriceps. Take care to go slow during the movement and feel the quadriceps being stretched.
3 sitting stretch
1. Sit on the floor with your right leg bent and place your right heel on the outside of your right hip. Then bend your left foot and place the ball of your left foot close to the inside of your right thigh. (when doing this, the left leg can also be straightened forward.)
2. Extend the foot backwards, with the top of the foot taut and the ankle bent. If the ankle is too tense, simply extend the foot backwards slightly to reduce the tension in the ankle.
3. Slowly tilt your body backwards until you can feel a relaxed stretch, supporting your body with your hands and keeping your balance. Hold this easy stretch for 5-15 seconds.
4. Then slowly relax, switch sides and stretch your left thigh in the same way. Note: 1. Follow your senses, don't try to push your limits, and stop stretching in time if you experience pain. 2. Take care to move slowly during the movement, and focus on the feeling of your quadriceps being stretched.
4 prone quadriceps stretch
1. Lie face down on the floor and have your partner kneel at your side. Bend the knee of one leg, lift this leg off the ground and try to touch the gluteus maximus with your foot.
2. Have your partner kneel on your right side and place one hand on your lower back or gluteus maximus. His/her other hand should grasp your ankle or knee and push your shin towards your hip. Your quadriceps should feel the stretch.
3. After 10 seconds, try to push your foot back towards the ground and your partner will apply resistance to you, holding this position for 6 seconds.
4. After these 6 seconds of tightening, relax and allow your partner to stretch your quads for 30 seconds. (tense the hamstrings to extend the range of motion if you wish).
5. Repeat on the other leg. Note: You should feel a significant stretch in your quads during the movement, which should be held for 6-10 seconds.
5 lateral stretch
1. Start with the right side of your body lying on the ground and your right knee bent at a 90 degree angle relaxed on the ground in front of you (this helps stabilise your torso). 2. Bend your left knee behind you and hold your left foot with your left hand. Stretch your hip flexors, press your left hip forward and push your left foot back into your hand. Switch to the other side and repeat the above. Note: 1. The arm on the side lying down can be placed under your head for support. 2. Be careful to move slowly, too fast can easily strain.
6 standing high stretch
1. To begin, stand 60 to 90 cm in front of a bench or step.
2. Lift one leg back and place the back of your foot or forefoot metatarsal on the step, depending on which you feel more comfortable with.
3. Keep your supporting knee slightly bent to avoid extending this knee past your toes. Then switch to the other side and repeat the above movement. Note: Keep your supporting knee slightly bent during the movement and do not allow the knee to extend past your toes.
7 supine stretch
1. Lie on a flat chair or step and drape one leg and one arm over one side. 2. Bend your knee and grasp the top of your foot. As you perform this movement, be careful not to arch your lower back. 3. Keeping your navel to your spine neutral, press your foot down into your hand, increasing the stretch at your hips and lifting the hip of the leg you are holding towards the ceiling. 4. Switch to the other side and repeat the above movement. Note: Do not press strongly, but move gently and slowly.
8 what are the benefits of stretching the quadriceps
1. Improve the stiffness and tightness of the quadriceps, exercise the stretching ability of the muscles and tendons, increase the elasticity of the muscles, facilitate the reserve of more elastic potential energy during exercise and enhance the exercise effect.
2, excessive tension in the quadriceps can lead to stiffness in the exercise posture, impairment in rotation or poor performance during exercise, which can lead to injury, while stretching promotes injury repair.
3. Increased body temperature and increased joint range of motion can prevent sports injuries, and stretched muscles can withstand stress better than unstretched muscles.
4. Stretching the quadriceps after exercise can aid muscle recovery and relieve fatigue.
