Exercise and diet are a perfect match for men to highlight their quadriceps muscles

　　The quadriceps is one of the most attractive muscles in the human body. It complements the chest muscles and is the most impactful appearance of a man. Men attach great importance to this muscle and leg muscles. exercise。

　　How do men develop muscular quadriceps?

　　1. Barbell back squat

　　Focus on developing the inner quadriceps, using a squat machine or Smith frame squat are both good choices.

　　Action: Lift the barbell rack on the back of the neck and shoulders and move it out, keeping the barbell balanced. Keeping your head upright, bend your knees and squat down until your thighs are below the horizontal surface, and stand up to the starting position.

　　Key points: It is very important for the thighs to be below the horizontal plane when squatting, especially for beginners, otherwise they will use the force to extend the legs. If you don't squat low enough when you start, you'll be more susceptible to injury when you add weight later. The distance between the two feet is about shoulder width, in an "outer eight shape", with the toes facing outwards, so that the force on the inside is more concentrated and the practice is more accurate. When standing, the knees should not be pointed inward or outward to avoid excessive force on other parts of the body. When squatting, the direction of the knees should be toward the direction of the toes, and the barbell, hips, and feet should not be in a straight line. That is to say, the movement trajectory of the barbell should be consistent with the longitudinal axis of the human body, perpendicular to the ground, and smoothly straight down and up. While squatting and standing Eye Always look straight ahead to avoid hunching over or leaning too far forward on the bar.

　　2. Barbell front squat

　　Best for developing the lateral quadriceps.

　　Action: The same as the back squat, except that the horizontal bar is placed on the sterno-collar bone and shoulders, and the barbell is crossed (protected) with both hands.

　　Key points: Adopt a parallel and narrow stance, with your feet hip-width apart and your toes facing forward. The lower the squat, the better, so that the outer sides of the quadriceps can be fully contracted and stretched. The purpose is to prevent them from growing "outward" and "downward", and the thighs will be more shapely. If the middle and upper quadriceps are not developed enough, you can use heavy weights to do "front half squat" or "back half squat" exercises, but you must use a parallel and narrow stance.

　　3. Shoulder support squat

　　Develop quadriceps. This exercise is somewhat difficult, but very effective, especially before competition. It is an essential action for isolating the quadriceps.

　　Action: Stand on the incline squat machine, put your shoulders against the shoulder rest, hold the handle, and keep your feet naturally separated and slightly narrower than your shoulders. Unlock the safety handle on the incline squat machine, bend your knees and squat, use your quadriceps to stand up until your legs are straight, pause, and repeat.

　　Key points: When practicing with an incline squat machine, changing the position of your feet will change the exercise area. During exercise, the angle between the upper and lower legs must be less than 90 degrees to be effective. The center of gravity of the body should be behind the heels and 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 and improve the quality of training, do not fully straighten your legs when standing up, and do not lock the knee joints and maintain a slightly bent state.

　　4. Leg press

　　Mainly develops thigh muscles. If there is a shortcoming of the squat, it is that the pressure on the waist is greater when squatting. The leg press can avoid this shortcoming, so heavy weight training can be carried out. It is best to do deep squats before practicing this movement, and then use leg press to "help" when the waist feels that it cannot bear the heavy pressure. When exercising on the "leg press" machine, you can adjust the position of your feet to exercise different parts. For example, practice the lower part of the legs with the feet in an "outer eight" position, etc.

　　Essentials: Sit diagonally on the leg press machine with your feet on the footboard (slightly closer than shoulder distance). Unlock the safety bolt and hold the handle. Then bend your knees toward your chest, lower the weight to the lowest point, and push up to the starting position.

　　Key Points: When practicing, you should not develop bad habits such as pushing your knees to borrow force or crossing your arms in front of your chest to limit the distance of the movement. In addition, when restoring the movement, the feet should not be completely straightened, and the knee joint should be slightly bent.

　　5. Leg flexion and extension

　　It can completely separate the muscles of the front of the thigh without affecting its circumference, especially to develop the circumference of the knee. It is also an action that exercises the quadriceps muscles alone. It can be practiced with both legs at the same time or with one leg alternately.

　　Essentials: Sit on a leg extension chair, hold the armrests in your hands, bend your knees and lower your calves, hook your feet on the pads, and raise your toes. Stretch the calf forcefully to contract the quadriceps until the legs are completely straight, pause for a moment, and then use the tension of the quadriceps to control the return.

　　Key Points: The key is to do the movements so that the quadriceps are in the "peak contraction" position. In addition, keep your toes hooked during the movement to keep the quadriceps in a state of tension.

　　Practice method:

　　The traditional training method is to do compound movements first and then do isolation movements, but when training the quadriceps, I advocate using isolation movements - leg flexion and extension as the first exercise. The reason is that by first practicing seated leg flexion and extension, you will be strong enough to lift a relatively large weight, your thighs will be fully stretched and contracted, and your muscle lines will be deep and obvious. At the same time, you will be fully warmed up for squats, so you have the best of both worlds. It should be noted that this training method is more suitable for those with advanced levels. For beginners, it is better to do compound movements first and avoid isolated movements that only stimulate a small part of the muscles.

　　While building muscles, you should also pay attention to food health:

　　1. Spinach

　　Doctor’s advice: Spinach can promote sexual function, help muscle growth, and strengthen the heart healthy and bone growth while also improving eye vision. Men may not like eating green leafy vegetables, but spinach is definitely the right thing to eat. male The ultimate food with the most benefits. Spinach not only helps build biceps, but it is also a rich plant source of omega-3 and folic acid, which can help reduce the risk of heart disease, stroke, etc.

　　Additionally, spinach is rich in lutein, a compound that fights age-related degeneration. Physicians recommend eating 1 cup of fresh spinach daily or adding 1/2 cup to daily meals. Substitutes with similar effects to spinach include kale and lettuce.

　　Chef's Tip: Spinach can be added to salads, used in everyday scrambled eggs, and is delicious added to pizza. If you want to have a special spinach dish, you can try "spinach mixed with sesame seeds", using 4 pieces of chopped garlic, 1 tablespoon