How can I make a quadriceps section?

composed of four large muscles, forms a large front of the thigh. Because of their use in many physical activities, a quadrilateral tendency tends to pain after training. There are a number of ways to make a section of a quadrilateral muscle, and a traditional quadriceps section can be done either in a position or sitting, or when lying, either sideways or susceptible. If possible, the heel should contact the buttocks. You want to make a stretch when you stand, slowly raise your leg and stretch out of the ground and make sure the balance can be kept on the second leg that is still on the ground. Because it can be difficult, it is recommended to stretch near a wall or other surface on which the balance can be maintained using a hand on the same side of the body as the foot on The Earth.

further bends the stretcher leg towards the buttocks and grab the ankle with the appropriate hand. Slowly pull the leg up and then bend your leg, dockUD heels do not become contact with buttocks or maximum section has not been achieved. Hold your leg to the place after the desired time period - 15 or 30 seconds is generally a good number that begins - and then slowly release your leg and choose the leg and return the leg to the floor. Repeat with the other leg. If you want to make a quadriceps section when lying to the side on a flat surface, follow the same movement as the standing method, slowly bend your leg towards the buttocks and pull the heel inside.

lying susceptible will sufficiently reduce the range of movement, and therefore the susceptible section does not require the hand to pull the foot towards the buttocks. Lie face to face firmly padded Surface and place your arm, bent on the elbows, under the chest. Slowly pushes the arms up and bends back at the waist until the lower arm, bent on the elbow, is not flat against the surface and the upper part of the arms is stretched directly up. When this position is reached, slowly bend the knee and bring the leg to the arch towards the buttocks. Most people cannot bring the heel to KOntakt with buttocks, so when the maximum section is achieved, hold your leg in this position for the desired time period.