Exercise for quadriceps

 

Main muscles performing the movement: the quadriceps (quadriceps muscle)
Other muscles involved in movement: calf gluteusi, rear thigh muscles
Equipment and facilities, "Sled" with weights
Level: Beginner
Traffic: N / A
Method of execution


➡ Using a belt or waistband for harness, attach the chain to the back, so that you can look at the opposite of the "sled" side. Bend forward so that your hands are on the ground. Your back should be straight and legs bent. This is your start position.

➡ Start with the forward movement of the legs. Use your hands to keep your balance and help with pulling. Try to keep your back straight while performing the movement.

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Jumping "Star"

Main muscles performing the movement: the quadriceps (quadriceps muscle)
Other muscles involved in motion: ankles, gluteusi, rear thigh muscles, shoulders
Equipment and facilities: None
Level: Beginner
Movement: Pushing
Method of execution


➡ Start in calm position, the legs are spaced shoulder width apart and hold your arms close to your body.

➡ To start the movement, crouched down slightly and hop possible - high.

➡ fully stretch all parts of the body, feet and hands are spread out away from the body.
➡ When landing, gather the limbs and feet take the load.

Vertical swing with dumbbell

Type: Plyometric
Main muscles performing the movement: calf
Other muscles involved in movement: gluteus, quadriceps, shoulders
Mandatory Equipment: Dumbbell
Level: Advanced
Movement: Pulling

METHOD OF PERFORMANCE

1. Hold the dumbbell between both feet. Keep your back straight and look forward.

2. Bend your legs slightly by increasing light dumbbell behind you.

3. Powerful and controlled fired dumbbells up to a height slightly higher than you,straighten your legs and stand up back.

4. Repeat 

Rope jumping

Main muscles performing the movement: the quadriceps (quadriceps muscle)
Other muscles involved in movement: calves, glutes
Mandatory Equipment: Rope
Level: Advanced
Traffic: N / A

Method of execution
➡ Hold the ends of the rope with both hands. Put the rope behind you on the floor.

➡ Raise your hands up and roll the rope over your head, bringing it down to you. When it reaches the ground, jump over it.

➡ Set a good pace you can maintain. May be used at different speeds and techniques for a variety.
 

Bench press

Main muscles performing the movement: quadriceps muscle (quadriceps)
Other muscles involved in movement: calves, glutes
Mandatory Equipment: Machine
Level: Beginner
Movement: Pushing

Method of execution

1. Load the machine bed and put your feet on the tray.
2. Hold on to the handles, stretch the legs and "unlock" the machine. This is the baseline.
3. Slowly bend your legs, while the angle between the thighs and calves you become right.
4. Then return explosion (but not sharp) to the starting position.

➡ Leg presses are generally safe exercise and do not burden the poor joints. Problems may be encountered due to improper placement of the feet on the platform or at excessive weights.

➡ Set up your feet so that your knees bent legs are approximately the level of your fingers. If your knees go over your toes, subjecting them to high pressure and risk hurting.

➡ In the exercise do not move the upper body. Leave it to lie flat on the back of the machine. The movement should be done only in the hip and knee joints. If you work with heavy weights not fold up legs. First, it will undergo knee intense pressure and risk them traumatic. And secondly, could increase the size of the buttocks. Best fold the legs, thighs and calves while you are at right angles, then return to the starting position.
 
➡ Through the whole time keep your feet stable at the platform. Do not lift your heels or toes. Otherwise you can get injury in the ankle area and it is quite uncomfortable.
➡ Do not straighten legs fully in the up position. Will load the strong knees and download loads of muscles. Stretch your legs almost, but not entirely.

➡ Do not start the exercise with heavy weights, if you are not warmed up well. Your knees can not withstand the pressure. Let if you're not warmed up, your first series to be less weights and more repetitions.