It Shadriceps femoraloften called simply squareis one of the strongest and most important muscle groups in the human body. Term Shadriceps femoral Translates “A four-headed muscle of XeMir”. Includes this group Four individual muscles located on the front of the number, which is all converting to each other Quadrips tendon is entered here Patella (knee).
Although traditionally classified as a four-headed muscle group, the last anatomical studies support the fifth structure – Babrius TIZ (Tvi)– In the role of Kirseps movement and stability, it is complicated by complexity. (1,2,3)
These muscles:
- The correct number
- Waste interval
- Badio Latallis
- Borivor medial
- A wide intermediate in the tongue
Together, four squares play a key role laptop, hipand Stabilizing the patern during movement.
Anatomy of tuberception muscles
1. Natural Femoral
- Location: The middle of the number, superficial muscle
- Origin: Previous Camera Islands (AIII)
- Add: Patela is tendon
- Function: Extends his knee and The hip flows (A rectangle muscle that crosses both joints)
2. Waste intermediate
- Location: Tipthalic Femoris, Among Latus and Medals in Width
- Origin: Fals Miles and lateral surfaces
- Add: Pattells are tendons
- Function: Purely help in the expansion of the knees
3. The poor lateral
- Location: Tipthalic Femoris, Among Latus and Medals in Width
- Origin: Fals Miles and lateral surfaces
- Add: Pattells are tendons
- Function: Purely help in the expansion of the knees
4. Ocean
- Location: Internal (medial) number
- Origin: A rough line of the number
- Add: Pattells are tendons
- Function: Stretches the knee; Wmo (widespread Inticoling plays a role Stabilization of the carnar
5. A wide intermediate in the tongue
- Location: Babrius Interrememolia and Bustreys
- Origin: The injury comes from a larger trocantter
- Add: Pattells are tendons
- Function: More research is expected to understand the exact role in its function.
Specific features: Muscle belly abdomen emits a long, thin tendon that raises relatively short and wide, thin tendons wide and superficially.
Tuitions of TuevricePs Group
Main function:
- Total expansion: To correct the legs from a bent position (eg standing, kick, compressing)
- Hip sloping: (Only Rectus Femoris helps to raise a second forward
- Stabilization: Tailiseps are like knee joints, especially in heavy weighted movements, such as walking and running.
- Power and compulsory product: It is very important for muscle Product production And act like moving, springing and raising heavy weight makes them important for sports and powerful training.
Muscular balance
KVDRIPS works together in coordination muscle muscleslocated on the back of the number. These two groups are formed Agonymatic-antagon with a joint with a knee. The QuadriCipPs contract is depressed to extend the knee of the QuadriCipPP. On the contrary, during the tem of knee, when the incident stretches, during the top of the hill. This dynamic provides the balance Smooth, controlled foot movement and helps to protect the knee out of extreme violence during the movement.
How to exercise SwaWrivePions effectively
Development and hypertrophy in SwadrisepYou need to contain the exercises you are note The knee expands and loads on the load.
High combination exercise:
Best isolation exercises:
Voice and intensive instructions
Reading variables
| Goal | Steering wheel | Collections | Intensity | Recreation |
|---|---|---|---|---|
| Hypertrophy | 8-12 | 3-5 | 65-80% 1RM | 30-90 sec |
| Force | 3-6 | 3-4 | 80-90% 1RM | 2-3 min |
| Durability | 15-20 + | 2-3 | <60% 1RM | <30 sec |
Training ends:
- Use managed tempoEspecially in eccentric (below) in step
- Emphasize The full range of action
- Provide knee With toes to prevent songs
- Vynian to target various parts of the fourth sermons of the variety and squares
Muscles activation issues
- Tor station fees emphasize Rectus Femoris
- Extensive positional goals and common medias
- Tempto-controlled eccentric steps will increase time during the period, strengthens the hypertric response
Quadrips and work in athletics
Strong, balanced fouries are very important in sports and daily activities:
- Running and Spring: QUITE POWER ARE A HELP AND KINAL DRIVER
- Go and landing: The eccentric Quad power is very important to rins a song
- Bicycle: The staterive is downwards downwards on the downward
- Knee stability: Quadrants protect the ligaments (OCL, MCL) during changes in direction
Prevention of injury and general disparities
General injuries:
- Quad strains: Overdrive or overly
- Patelophemoral pain syndrome (street knee): Often comes from observing wmm weaknesses or shortcomings
- TENDANIT (Jumper’s knee): The overdrawal of ptellells
- Quittering Tendon Rup: Serious injury in adults
Prevention Tips:
- Strengthen both rectangles and partners
- Enter Mobility Work (Hips, Ankle)
- Add to Add exercise
- Walk warm before Quad-Integrape
- Increase intensity slowly and do not exercise suddenly
- A foaming shift and stretch to reduce the fact
Key TakeaWewEwEWEA: Why Quadsips Why is
- Squares are necessary for movement, status and joint stability
- Consists of them Four (+1) synergy muscles It works together for laptop expansion
- Balanced sessions prevents injury and enhances sports indicators
- Understanding anatomy helps you with weaknesses and imbalances
- Makes proper strengthening Better mobility, function and physics
Literature
- Anatomy, pool Intermerius staircase Anatomy, morphology and function: systematic is reviewed. Read reading
- Begnke, Rs (2012). Kinetic anatomy (ED ED.). Human beer.
- Schoenfeld, BJ (2010). Apply to mechanisms and resistance of muscle hypertrophy. Journal of Strong and Air Conditioning Studies, 24 (10), 287-2872. Read reading
- Grelmer, RP, & Winsin, Ch (2001). Patels Observation: Literary review. Journal of American Sports Medicine, 29 (6), 836-839. Read reading
