クァドセット
- 座位、膝を伸ばし、膝の下に丸めたタオルを置く。膝のお皿は天井を向く。反対側の膝は曲げる。
- 丸めたタオルを押し、もも前の筋肉に力が入るのを感じる。５秒間、止める。先に大腿直筋に力が入らないように注意する。
力を入れた時に膝のお皿が上に動く、大腿四頭筋に力が入ることを確認しましょう。
Quad sets
- Sit the floor with your leg straight and the other leg bend. Put the rolled towel under your knee if you are unable to get your knee straight. Your knee cap point to the ceiling.
- Push down into the rolled towel and you can feel tighten the muscles on top of your thigh. Hold for 5 seconds. Do not overactivate the rectus femoris which is the biggest and longest muscles of quadriceps.
You try to make sure your knee cap pulling up toward your body and see your muscle bulk of forming in your thigh you want to do it.