The quadriceps muscles were severely atrophied and I didn t know how to exercise

Because I love football, I play football a lot to get fit. However, because I loved playing football so much, I did everything I could to kick it, and as a result, I exercised too much and my body became weaker and weaker. I'm in good health now.

When I realized this problem, I switched to running, and even if I was going to play football, I only played once a week for an hour at a time.

The principle of exercise is not to overdo it.

You can do this:

Run every afternoon. According to your actual situation, stick to it every day and choose a better point for jogging. Like my old physique, I ran four laps a day, which is 1,600 meters.

Later, when I felt better, I added an extra lap every day. If a month passes, you can still hold on. Then add one more lap.

That's it. If, because of the addition of an extra lap, the body can't stand it, then it proves that the overdose is excessive, and it is reduced as appropriate.

By the time you can jog 3,000 meters a day, you'll be strong.

As for sprinting, it still needs special exercise to improve greatly.

Go to the gym and have the coach train you in a targeted manner.

Abstract Hello, quadriceps atrophy can be done in bed to straighten the lower limbs to do leg lift training, or to place heavy objects such as sandbags at the ankle to do leg lift training, jogging, squat training.

Do the above actions every day according to your tolerance, and it will be back in about one to two months.

Good luck with a speedy **.

Quadriceps atrophy, how long does it take to recover from exerciseHow to exercise only one leg Hello, quadriceps atrophy can be done in bed to straighten the lower limbs and do leg lift training or place heavy objects such as sandbags at the ankle to do leg lift training, jogging, squat training.

Do the above actions every day according to your tolerance, and it will be back in about one to two months.

Good luck with a speedy **.

I hope my answer is helpful to you

It's my pleasure to help you! Have a great day! If you think it is helpful to you, please give it a thumbs up! Thank you!

1. Seated horizontal leg press: warm-up exercises before high-intensity squats, safe and reliable.

2. Reclining weight-bearing leg lift: It is a classic action of concentrated training of quadriceps, squat due to the high pressure on the waist when squatting, and the reclining weight-bearing leg press can avoid this shortcoming, so it can be used to impact large weights.

3. Barbell squat: It is a traditional squat action, compared with the barbell squat in front of the neck, the squat in the back of the neck bears a large weight and is safer; It can develop both the quadriceps muscles and the gluteal muscles, so it is the first choice for ordinary people.

4. Smith squat: The movement trajectory of the vertical plane of the body during the exercise of the smith machine squat is fixed by the smith machine, which is relatively safe.

5. Hack squat: It is one of the best movements for leg strength training, and it is a squat with fixed equipment like the Smith machine squat.

6. Seated leg flexion and extension: It is an ideal shape and line action for sculpting the quadriceps, which will make the muscle lines on the front of the thigh clearer.

The quadriceps muscle is one of the most powerful muscles in the human body, and it is a visually striking "façade" muscle that complements the pectoralis major muscle. Fitness men pay a lot of attention to this muscle. Different movements and different equipment must be used for standardized exercises.

Use a barbell neck back squat to train the outside of the quadriceps, and use a leg press or shoulder rest squat to train the rectus femoris and vastus medius. In addition, in order to make the quadriceps muscles angular and angular, they must also be separated with seated kicks and scissor squats.

1. Barbell posterior neck squat Focus on the development of the inner quadriceps muscle, and it is a good choice to use a squat machine or a Smith frame squat.

Movement: Lift the barbell on the back of the neck and shoulder and move it out to keep the barbell balanced. Keep your head straight, bend your knees and squat until your thighs are below level, and stand up with force to start your position.

Takeaway: It's important to keep your thighs below level when squatting, especially for beginners, otherwise you'll be able to stretch your legs. If you don't squat low enough at the beginning, you'll be prone to injury later when you add weight.

The distance between the feet is about shoulder width, in the form of an "outer eight-shape", and the toes are facing outward, so that the force on the inside is more concentrated and the practice is more in place. Do not stand with your knees facing inward or outward, so as not to overexert force from other parts of your body. When squatting, the direction of the knees should be in the direction of the toes, and the barbell, hips, and feet should not be in a straight line, that is, the movement trajectory of the barbell should be consistent with the longitudinal axis of the human body, perpendicular to the ground, and smoothly straight up and down.

Always keep your eyes level ahead when squatting and standing so that you don't hunch over or lean too forward on the bar.

2. Squat before barbell.

The best option for developing the lateral quadriceps muscles.

Movement: Same as the squat at the back of the neck, except that the horizontal bar is placed on the sternoclavicle and shoulders, and the hands are crossed (guarded) the barbell.

Takeaway: Stand in a parallel and narrow position with your feet hip-width apart and your toes facing forward. The lower the squat, the better, so that the outside of the quadriceps muscles is fully contracted and extended, the goal is not to "length" and "downward", and the thighs will be more shapely.

If the middle and upper quadriceps muscles are not well developed, you can use heavy weights to do the "front squat" or "back half squat" exercises, but you must use a parallel narrow position.

3. Squats with shoulder rest.

Develop quadriceps. This exercise is difficult but effective, especially before the game, and is essential for separating the quadriceps.

Movement: Stand on the squat machine, hold the shoulder rest with your shoulder, hold the handle, and your feet are naturally separated, slightly narrower than your shoulders. Untie the safety handle on the squat machine, bend your knees and squat, stand up with your quadriceps muscles up until your legs are straight, stop for a while, and repeat.

Takeaway: When using a squat machine, change the position of your feet and change the part of the exercise. When exercising, the angle between the big and lower legs is less than 90 degrees to work, the center of gravity of the body is behind the heels, and the feet stand a little in front of the feet to ensure that the quadriceps muscles are fully exercised.

In order to maintain the tension of the quadriceps muscles and improve the quality of training, do not fully straighten the legs when standing up, and do not lock the knee joints to maintain a slightly flexed state.

The quadriceps exercise method is simple and easy to understand, and it is not a dream to follow the method to make a good figure!

First of all, the principle of exercise should adhere to the principle of overload, that is, exercise must exceed a certain amount of load and a certain time, this is due to the increase in muscle strength, which requires the muscles to work under a certain load, and only when the load given is higher than the existing muscle strength level, or at least equivalent to 60% of the load required for the maximum strength contraction of the muscles, and continuous training for six weeks, can the obvious effect be achieved.

Secondly, it is necessary to pay attention to the specific method of training, the patient can train on the quadriceps training chair, do ten maximum resistance exercises in each group, and then rest for two minutes before continuing, each time do three consecutive sets of training, once every other day.

In addition, during the training, the patient should eat more foods with high protein, such as fish, beef, milk, etc., and pay attention to maintaining enough sleep, insist on training for more than three months, and the patient's quadriceps muscles will basically be able to **.

Analysis: Hello, as long as the muscles are inactive for a week, there will be atrophy symptoms. As long as the postoperative training is in place, most people can return to their normal state.

Muscle recovery includes muscular endurance, muscle strength, and control coordination. This is not easy to determine, it depends on the situation of the exercise, if the exercise effect is good, it is generally about a month, depending on the situation of different people, you have to exercise in a targeted manner.

The training methods include knee extension and straight leg elevation sitting or lying position, elevation of 10cm to do repeated exercises, muscle strength can be increased after the frequency can be accelerated, and heavy objects can be placed at the ankle to strengthen the exercise. In the lateral decubitus position, the knee is straightened, and the leg is raised sideways.

Hello, whether quadriceps atrophy can be recovered, you can usually insist on exercising, or you can massage the foot Yang Ming stomach meridian by yourself, and use the method of lifting and kneading. Usually adhere to joint flexion and extension exercises, you can not bear weight, connect leg extension and leg flexion, increase muscle strength exercises, pedal bicycles, use legs to pick heavy objects, climb mountains, etc.

The quadriceps muscles should be exercised with isometric contractions, that is, the joints do not move when the muscles are contracted. When exercising, when the muscles reach their maximum contraction, hold them for a few seconds, then relax, and contract again until the muscles are sore, so that you can get good results. Once the quadriceps muscles are atrophied, it is difficult to recover, so stick to functional exercises.

The gym has a machine that can train sitting leg lifts and can continuously contract the quadriceps.

How to put a lot of pressure on your knees.