Deep dims into thesis of quads

Have Quadriceps femorisOften referred to as quadsIs one of the powerful and most important muscle groups in the human body. Period Quadriceps femoris Translated "The muscles of femur:. This group consists of Four personal muscle Located in front of the leg, all mixed into one Quadriceps tendon That crops into Patella (kneecap).

Although there is a tradition of 4-headed muscle groups, in the recent body research supports the overall structure Tensor of Intermedius (TVI)Aggatishesing greater complexity in the role in the quadriceps in movement and stable. (1st,2,3)

These muscles are:

  1. Name
  2. Internate
  3. Vastus stripes
  4. Medial Vastus
  5. Moderate vast Tendona

Together, the quads played the main role Knee extension, PrevalenceAnd The stability of the patella During the movement.


Anatomy of quadriceps muscle


Natural femoral 1

1. Natural femoral nature

  • Location: The middle of the leg, superficial muscle
  • Origin: Lower spine lower than (Aiis)
  • Insert: Patella through quadriceps tendon
  • Pages: Expand the knee and hip flexes (Only muscle traversed over both

Vastus Intermediate 2

2. Intermediate waste

  • Location: Deep up to the femoris rectus, between Vastus and medialis routes
  • Origin: Forehead and side of the femoral shaft
  • Insert: Patellar Tendon
  • Pages: Assistance in the Holy Knee

3 end bloody

3. Vastus sides behind

  • Location: Deep up to the femoris rectus, between Vastus and medialis routes
  • Origin: Forehead and side of the femoral shaft
  • Insert: Patellar Tendon
  • Pages: Assistance in the Holy Knee

5 Middle

4. The ocean

  • Location: Internal legs (medial) legs
  • Origin: The rough line of the leg
  • Insert: Patellar Tendon
  • Pages: Expand the knees; VMO (Oblique Vastus) Plays an important role in Patellar stability

torns mid-range sports

.. Moderate vast Tendona

  • Location: Between Vastus Intermedius and Vastus Laterralis
  • Origin: Origins from the Trachanter Aneinferior
  • Insert: Patellar Tendon
  • Pages: Additional studies have been waiting to understand the exact role of it on duty.

Different features: Muscle belly is quite short and causes a long, thin muscle that came to medical and in the area of ​​Vastus intermedus.


Quadriceps muscle duties

Primary Function:

  • Knid Extension: Straightening legs from the cheat position (eg, stand up, kicking, kicking, squatting)
  • Early string: (rectus femoris only) Helps lift the legs forward
  • Stability: Quadriceps provides stability in the joint of the knee, especially during weight with weight, such as stands, walk, and run.
  • Energy and force production: These muscles are necessary for Energy production And force the course of events such as jumping, sprinting, and heavy weightlings, making them important for operations and strength training.

Muscle balance with hamstrings

Quadriceps work in coordination with MuscleWhich are located on the back of the leg. These two groups form Agonist-antagonist pair At the knee together. When quadriceps contracts to expand the knee, holiday hamstrings. Rather, during the knee, hamstrings promise while quadriceps long. Balance this dynamic balance A smooth, controlled leg movement And help protect the knees from too much strain during movement.


How effectively quadriceps training

To develop strength and hypertrophy in the quadricepsYou need to combine exercises that focus The knee extension and hip strips.

Exercise the best mixture:

Floor outpetting on top:

Volume and tips on intensity

Training variable

GoalPaySuitIntensityRest
Hypertrophy8-123-565-80% 1RM30-90 seconds
Forces3-63-480-90% 1% 1m2-3 minutes
Tolerance15-20 +2-3<60% 1RM="1RM"><30 seconds="seconds">

Training Instructions:

  • Use TEMPO ControlEspecially during eccentric term (low) term)
  • Emphasize Full movement
  • Guarantee Knee fitness With foot to prevent tensions together
  • Different foot positions and a wide range of points to target different parts of the quads

Consideration of opening muscular movement

  • Stance a narrow squats emphasize words with a linear hole
  • A wide target associated with players and penalies vastus penalties
  • Eccentric term Controlled in the time control under pressure, increase the Hypertrophic response

Quadriceps and sports practices

Strong, balanced quads are important in sports and daily activities:

  • Running and Sprinting: The quad power contributes contributing contributions to advance and knee
  • Jumping and land: Eccentric quad strength is important for shock absorption
  • How to riding: Quadriceps create mainly force in pedal
  • The knee stability: Fibrous protected quads (ACL, MCL) during the direction of change

Prevention of Injury and General Intactions

General Injury:

  • Quad strain: Overly overuse or overstretching
  • Patellofemoral Syndrome (Runner's knees): Often caused by weak vmo weakness or unbalanced track
  • Tendonitis (Jumper's knees): The overload of Patellar Tendon Patellar
  • Tendon Rupture Quadicemps: Rare injuries but terrible in aging

Prevention Instructions:

  • Strengthen both quads and hamstrings
  • Includes a moving job (hip and ankle)
  • Include eccentric loading exercises
  • Warm before the quad-intension shape
  • Slowly increase intensity and avoid the spikes
  • Use foam rolls and stretch to reduce adhesive

Key Takeasways: Quadriceps are important

  • The quads are essential for movement, gesture, and co-stability
  • They consist of Muscle (+1) muscle That works together for knee extensions
  • Balance training prevent injury and enhance sports performance
  • Scientific understanding helps you target weakness and unbalance targets
  • Enhance the strength Better mobility, duties, and body

Ether

  1. Anatomy, molecule and work of Tensor of Vastus Intermedius: a system review. Read the study
  2. Behnke, Rs (2012). Anatomy of Kinetic (3rd ed.). human kinetics.
  3. Schoenfeld, BJ (2010). The mechanism of their hypertrophy muscle and their applications against resistance training. Research journalism and condition, 24 (10), 2857-2872. Read the study
  4. Grelsamer, RP, & Weinstein, Ch (2001). Patellar Track: Review of literature. The American Journal of sports, 29 (6), 836-839. Read the study


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