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Beautiful and shapely legs are a dream not only of women. Everyone wants to wear shorts or a skirt in the summer without stress or shame. Apart from aesthetic reasons, the legs are first and foremost a support for the whole body, so it is very important to keep them in good condition. How is the quadriceps muscle built and how is it exercised?
Quadriceps muscle of the thigh – structure
Quadriceps muscle of the thigh located in front of the lower limb. As the name suggests, it consists of four so-called heads that have separate starting trailers and a common end trailers. Among the four heads mentioned above, we distinguish the rectus muscle of the thigh, the large lateral muscle, the large intermediate muscle and the large medial muscle. The rectus muscle of the thigh is to straighten the knee joint and is the flexor and abductor of the hip joint. The large lateral muscle is the extensor of the knee joint, while the large intermediate muscle extends the lower limb at the knee joint, as does the large medial muscle. Moreover, for the part quadriceps muscle can be considered the articular muscle of the knee. All heads are intertwined with the patellar ligament and surround them, thanks to which the knee is stabilized by tightening the joint capsule.
Quadriceps muscle of the thigh Its purpose is to allow flexion in the hip joint, as well as to stabilize the knee in the sagittal plane. It is the strongest extensor of the knee joint. Thanks to it, we can jump, run and exercise easier. Strong and strong thighs help in everyday life while walking, because we do not feel so tired.
Quadriceps muscle of the thigh – pain
Ailments that affect quadriceps muscle of the thigh, it is primarily pain of varying intensity. It is caused by a muscle that is overloaded or stretched as a result of certain exercises or walking too strenuously. In the initial phase, if it is one-off achepainkillers, cold compresses and rest should bring relief. If ache worsens or persists, see your doctor who will determine whether the muscle is stretched or torn using an ultrasound scan. In more complex situations, rehabilitation or even surgery may be necessary, followed by rehabilitation.
You can protect your thigh from injury with the OS1st QS4 Thigh Compression Bandage, which stabilizes the thigh, reduces swelling and pain, and supports recovery.
Quadriceps muscle of the thigh – exercises
To prevent strain and muscle aches and pains, you should exercise some regularly exercises na quadriceps muscle of the thigh. The most effective are exercises performed at home, because other parts of the body are also involved. Sample exercises, helping to keep muscles in good condition:
- Lunges. Stand slightly apart with your hands on your hips. Take a step forward as much as possible, bend your leg and point it towards the ground, then return to the starting position and do the same with the other leg. Repeat the exercise several times.
- Squats. Stand very gently with your feet parallel to each other. Extend your arms straight in front of you so that they form a 90-degree angle with your body. Push your buttocks back, pull your shoulder blades together and do a squat. Make sure your knees are not in front of your toes.
- High chair. Lean against the wall and gently place your feet apart. Slip down along the wall so that the legs are at a 90 degree angle and form a so-called high chair. Hold for several seconds and straighten up.
- Steppe. If you have a platform called a step, you can use it for this exercise, but if you don’t have one at home, you can use the stairs. Stand in front of the step / stairs slightly astride, then step out and down alternately with one foot and the other.
- Leg swings. Stand astride. One leg, straight at the knee, lift to the side as much as you can. Hold for a few seconds and lower the leg to its original position. Do the same with the other leg. Then change the direction of your swings – push your straight leg backwards. Repeat the exercise, changing directions many times. If you can’t keep your balance, you can hold on to something.
These are just some of the basics exercisewhat you can do to strengthen thigh muscles. Depending on what effect we want to achieve, we can gradually make it difficult exercisesby adding loads. You can do exercises With the help of special colored fitness bands, which offer some resistance, but are not very heavy, you can also use special weights. Please note that both before and after exercises it is necessary to stretch the muscles. This prevents soreness and accelerates muscle regeneration after increased effort.