Previously we discussed the benefits of the Morning walk and Rope training. In today’s Fitness7Chakras discuss Quadriceps Muscles & Exercise Guides sedentary lifestyle it is very difficult to take care of your body especially when you have 6 to 8 hours of sitting jobs and no active lifestyle. Sitting jobs ruining our whole body but the lower body is the most affected by the sitting jobs. People often feel no legs while sitting at offices for prolong hours, when it comes to taking care of your fitness you need to your body first and how it works. It is necessary to know your body before starting any exercise, in this context, We will mainly focus on well being of legs.
The Quadriceps Femoris Is Consisting of Mainly Four Muscles.
They are the Rectus Femoris, Vastus lateralis, Vastus Medialis, Vastus Intermedialis.
Rectus Femoris:- Meaning straight longest bone. It has two origins from the anterior inferior iliac spine of the pelvis area and upper margin of the acetabulam and common insertion tendon of quadriceps femoris. This is the only Quadriceps muscle which is crosses both hip and knee joints. This is the outermost muscle of the front thigh. The rectus femoris mainly helps in the extension of knee joint.
Vastus Lateralis:- Meaning Enormous side muscle of the front thigh. This the largest muscle of the vastus muscle group. Vastus lateralis origins from the linea aspera greater trochanter of the femur and the two insertions are lateral condoyle of the tibia. The main function of the vastus lateralis is to extend at the knee joint.
Vastus Medialis:- Is the Enormous muscle towards the middle of the front thigh muscle. The Vastus medialis originates from the medial lip of the linea aspera and insert on the medial border of the patella. Vastus Medialis extends the knee joint.
Vastus Intermedias:- Meaning the enormous muscle in between the middle of the quadriceps muscle. This muscles lies beneath the rectus femoris muscle. This muscle originates on the proximal two-thirds of the anterior femur and its inserts on patella. The vastus intermedialis extends the knee joint.
Importance of Warm-up Routine For Front Thighs
Warm up plays an important role when you are thinking to start an exercise program for your lower body part. Our lower body has some of the major muscles group which is essential to train effectively and smartly while preventing from injuries and to achieve fitness goals. Increase core temperature, Increase blood flow to the active muscles, Enhanced metabolic rate, Increased muscle viscosity, Better muscle contraction, Better injury prevention.
The Best Quadriceps Exercises to Build Stronger Thighs
- Stand tall with feet placed shoulder width apart.
- While slightly flexing the both knees, bend at the waist and place hand on the floor with shoulder width apart.
- Move the hands one by one forward; take short steps with the hands, until the body is in push up position.
- Walk with the legs using small steps keep slightly bent knee while walking towards hands.
- Repeat the motion 10 to 15 times.
Lifts Walking knee Exercise
- Stand tall with the feet shoulder apart width.
- Forward step with the left leg and flex the right hip and knee to move the right thigh upward toward the chest.
- Hold the front side of the right knee and pull the knee up further and squeeze the thigh against the chest.
- Dorsiflex the left foot as the right knee and hip are flexed.
- Keeping the torso erect, hold for a moment, and then proceed to step with right leg.
- Shift the body weight to right leg and repeat the same with the left leg.
- Progress forward with each step, increasing ROM and speed on steps.
- Stand with legs shoulder- width apart, erect position.
- Take a small step forward with one leg, lowering the hips as you step so that your quadriceps are parallel to the ground and your lower leg is at 90 degree angle at the knee.
- Return to the original position by pushing upward, after reaching parallel, with the same leg that made the initial step. Repeat the exercise 10 to 15 times.
- Stand with your legs shoulder-width apart. Extend the arm in front in a neutral position.
- Bend the legs and sit back in a controlled manner until you reach a full squat.
- Extending the legs return to the starting position.
- Repeat the exercise 10 to 15 times.
- Stand with your legs together and arms at the sides.
- Start with running in place, raising your knees as possible.
- Follow the movement of the lower limbs synergistically and alternately with your arms right leg up, left leg up, right arm up.
- Repeat the exercise 20 to 30 times.
Gluteus Bridge Exercise
- Lie supine with your knees bent at 90 degrees. Place you’re your arms at the ground.
- Raise the torso by contracting the glutes as tightly as possible while pushing on heels.
- Hold the position for a moment and return to the starting position.
- Repeat the exercise 10 to 15 times.
Stretching for quadriceps
- Standing up, leaning against a support to maintain balance, flex a knee and hold on to the dorsum, medial aspect of the foot that is raised using the same side of the hand. Press the heel of the foot against the gluteus to stretch the quadriceps.
- Lie on the left side of the body, bend the right knee, and bring right heel near buttocks Hold the right ankle tightly, and pull the leg back towards close to the buttocks. Repeat the same with left leg.