Thigh work out

 

   The thigh is a lower region of our body, below the abdomen, and upper to the knee.

    Region of thigh -

             

                      the anterior region is called the quadriceps region and 

                      posterior region ic called ham strings region  

   

    Exercise for thigh - 

                   .      firstly before the start, a workout stretch your thigh ( quadriceps and ham string region ) 

                    .     during squats slightly rotate the ankle towards the outer side  and  do          available flexion  of the knee           

                    .     3 set of jumping jacks 

                   .      3 sets of squats ( each set contain 12 repetitions, weight lift optional ) 

                   .      3 sets of quadriceps extension ( on quadriceps chair, each set contain 12 repetition 

                   

                   . 3 sets of  cross dumbell (each set contain 12 repetitions)

                   .  3 sets of leg press  ( each set contain 12 repetitions) 

 

 

        ( increase the weight quantity day by day  for muscles strength ) 

  Important things - to increase the size of muscles of thigh region, do self-massage of thigh region in one a week.

 Comparison between quadriceps chair and leg press exercises - 

     During the thigh work out more energy is required 

                      During quadriceps extension exercises ( on quadriceps chair )  single bone ( tibia ) is moving, which is in a single joint movement, only knee extension is confirmed,.

                 this movement also called open kinematic chain exercises.

                         During leg press exercises ( leg press machine ) multi-joint movement is present ( include knee flexion /extension, hip flexion/extension, ankle joint compression, mild trunk flexion 

                                     this movement is also called close kinematic chain exercise 

           Conclusion -  

                                       leg press exercises are most effect full and good than the quadriceps extension exercises because in leg press exercise multi-joint motion is present and chances of injury are less than the quadriceps  extension exercises  

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