This part of the leg is an area that many people want to exercise. However, if a person does not choose a good exercise method when exercising, it will cause exercise errors. Then let’s learn about the rectus femoris exercise method. What are some? If you also want to know, continue reading below.
Body weight squat
1. Stand upright, with your feet shoulder-width apart and your hands interlaced behind your head. This is the starting position of the movement.
2. Bend your knees, keep your back straight, sit your hips back, squat down, and inhale at the same time. Until your thighs are parallel to the ground.
3. Then stand up and return to the starting position while exhaling.
Clean and jerk in place
1. Use the front deltoid muscles to raise the barbell, grab the barbell with both hands in a flip-grab position, and lift the barbell away from the rack. Stand upright, with your feet shoulder-width apart and your toes pointed slightly outward. Look straight ahead. This is the starting position of the movement.
2. Bend your knees slightly and lower your body slightly. Then jump up quickly and lift the barbell above your head. As your body falls, squat slightly again to cushion the weight of the barbell.
3. After your body is stable, stand up, return the barbell to the starting position, and prepare for the next movement.
Scissors jump
1. Stand upright, take one step forward with one leg, bend both knees, and lower your body into a lunge squat. This is the starting position of the movement.
2. Jump up as much as possible, swing your arms, change the position of your legs, and do a lunge squat again. Pay attention to the front knee not exceeding the toes when squatting.
3. Repeat the above movements alternately with both legs to the recommended number of times.
Single leg vertical jump
1. Standing on the ground, aPlace your feet on the box with your heels close to the edge.
2. Push against the box with your feet, trying to gain as much height as possible, extending your hips and knees.
3. Use the same foot to land on the box and return the other foot to the starting position.
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