The forth complex of exercises

Exercise 1.

Goal

• strengthening the quadriceps muscle of thigh.

Basic principles

• you should not do the exercise mechanically, use the strength of the thigh muscles anterior surface;
• the knee of the working leg should be bent all the time.

Equipment

• floor-mat or a rug.

Starting position

• sit down on the floor, lean on stretched back straight arms;
• bend one leg at right angle and placed one foot on the floor;
• the other leg should be a bit bent and relaxed – it will be a working one.

Action

1. Lift the working leg up to the bent knee level so that the angle between this leg and the floor is 45?.
2. Slowly return to the starting position.
3. Change the working leg once you have performed the right number of repetitions.

Repeat 8-10 times in 1-3 sets.

Exercise 2.

Goal

• strengthening the quadriceps muscle of thigh and buttocks.

Basic principles

• stand straight, do not bend;
• the stretch should at a be maximum;
• at lunge the knee should not be in front of the toe, it should be right above the toe.

Equipment

• you need no equipment to do this exercise.

Starting position

• stand straight, place your hands on your waist;
• the distance between your feet should be about 15 centimeters.

Action

1. Lunge with your left leg as far as possible, your right leg staying still and bent a bit.
2. Slowly sink down into the lunge, nearly touching the floor with your right leg knee.
3. Return to the starting position.
4. Change the working leg after a few repetitions.

Do 1-3 sets, 8-10 times per set.

Exercise 3.

Goal

• strengthening the quadriceps muscle of the thigh and buttocks.

Basic principles

• your calf and thigh should not make the acute angle;
• the stretch should at a be maximum;
• at the lower point of the squat, the knees should not be in front of the toes.

Equipment

• you need no equipment to do this exercise.

Starting position

• stand straight, your feet shoulder-width distance apart.

Action

1. Squat, bending your knees so that the thighs at the lowest point are parallel to the floor.
2. Return to the starting position.

Repeat 8-10 times in 1-3 sets.

Exercise 4.

Goal

• strengthening the quadriceps muscle of thigh.

Basic principles

• your should not bend lower than when your thigh is parallel to the floor;
• the exercise should be done slowly.

Equipment

• you need no equipment to do this exercise.

Starting position

• stand your back to the wall, lean against it;
• place your feet shoulder-width distance apart, the toes are turned apart;
• link you arms behind your head, pull the elbows apart;
• don’t come off the back off the wall and keep the body straight, placing the feet forty centimeter from the wall, the calves are still parallel to it.

Action

1. Slowly bend down till your thighs are parallel to the floor.
2. Return to the starting position.

Do 1-3 sets, 8-10 times per set.

Exercise 5.

Goal

• strengthening the thigh muscle.


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