Interestingly, the most voluminous muscle segment is also vulnerable. Not only because a large object is easier to damage in principle, but also due to structural details. The anatomy of the quadriceps femoris muscle, as well as its close location to the surface of the body, is the reason that the lion's share of all injuries occurs in this group. It needs careful development. For training, you need to establish very strict safety rules. It’s worth understanding its structure before you start training so you know what you’re dealing with. After all, the functionality of the muscle is very large, and the demand is impressive. It is not without reason that all experts say that it is correct to start any training of an athlete from the bottom.
What is it - quadriceps femoris, anatomy
The concept includes 4 different elements, evenly spaced relative to each other. Due to their location and characteristics of use, the component units received their names: medial, lateral, straight and intermediate.
This is the strongest muscle complex. Therefore, for the most part, the distribution of forces falls on him. And where the pressure is greater, there is a higher risk of rupture or stretching. At a minimum, walking is responsible for the use of force. After all, in this way the human body is held vertically. In fact, the hero of the review bears all your weight when moving.
A common question is: what is it – the quadriceps, where is this object located. It is noteworthy that this is the zone under discussion - the Black Sea Security Zone. Square is four, so it’s not difficult to guess.
Start
This category includes all four main parts. In anatomy, they are often divided into three sections, the lateral line, the medallion lip, and the intermediate line. The direct area refers to the last section.
Attachment
One side is the tibia, to which all the components are attached with the help of ligaments. The second is the knee. Fixation specifically occurs at the patella. Through the same connections.
Innervation
Every tissue in the body has its own nerve endings. This is how they become one with the human nervous system. Thanks to this, we can feel touch and feel pain. Accordingly, the process of innervation is the filling with nerve endings. And if we talk about CMB, then the main function is performed by the femoral nerve of the lumbar plexus. Next, we will specifically go through the muscles under discussion.
Straight
In the structure of the quadriceps, this is the main part. It is the front, and in addition, the longest of all four. Consists of two heads, one curved, the other flat. In its foundation, in the upper half, lies a thin tendon, and the base is another – a narrow one. Which, in turn, goes into the general group of tendons.
Medial
This is a muscle already located below. It starts from the medial lip, in the area that is officially called rough. It ends on the wide tendon, where it unites with the straight line. And just below it is also attached to the patella.
Lateral
Almost the entire lateral area is given over to it. It is quite large, slightly combined, overlapped by others. It is attached to the patella in the lateral region and, like the previous ones, passes at the end into the common tendon.
Intermediate
This is the shortest and also the weakest of the groups described above. It is located between the medial and lateral, covered in front by the straight line. It passes into the tendon earlier than others, almost half as long as others due to this factor.
Having examined the description and photo of the anatomy of the 4 chapters of the thigh muscle, it’s time to move on to the tasks that they perform in the body.
Arms and shoulders (biceps, triceps and deltoids)
These three muscles are responsible for the aesthetics of a woman's hand. Beginners are recommended to pull down on the lower block for the biceps, pull down the upper block with a narrow grip on the triceps and raise dumbbells to the sides for the deltoids. Particular attention is paid to the triceps (they are more prone to sagging) and deltoids, since the latter are responsible for the T-shaped sports silhouette. Push-ups on parallel bars with and without compensation are good for developing arms. In more expensive gyms there are overhead press machines, they are used to “pump up” the shoulders.
Key Features
Any tilting of our pelvis, as well as bending the knees towards the stomach and others, are performed precisely due to this group. When walking, the BMB is responsible for the correct distribution of weight in all areas, and not just the bending of the knees. It seems to us that balance is achieved as if by itself. On an intellectual level, we don't think about it. Balance as well as precise load distribution occurs intuitively.
Functions of the quadriceps femoris muscle
From the entire theory, two important concepts can be distinguished - dynamics and statics. That is, processing both during movement and during its absence. The second refers to the ability to hold your body in an even position. That’s why we are “bipedal erect”. Controlling all aspects, from tone and tension to the patella and tendons, is a very complex activity. And it is performed brilliantly by the ChMB. Otherwise we would simply fall.
Dynamics are no less important. This is the ability of a muscle group to maintain stability when changing balance and load. After all, the tension around the knee changes during dynamics every fraction of a second. The pressure either weakens or intensifies. It is very difficult to adjust to this. And at every moment of time, it is required to tirelessly monitor and redistribute pressure on different aspects.
Knee extension. Functional tests
Several common medical tests are aimed at determining a patient's functional capabilities.
The person being examined lies down on a stand so that his leg hangs freely in the air. The doctor holds the patient with one hand, creating artificial resistance for lifting with the other. The task is to lift the limb against a small obstacle from above.
Same goal, but now it's more visual analysis. Simply put, the subject straightens the limb to the end, and then also returns it to its previous position. The smoothness and ease of performing this simple maneuver is assessed. Failure to comply, difficulties - evidence of violations, disorders.
Next you will need to lie down on your side. Raise one limb at an angle of 30 degrees, bend at the knee. In this form, the instructor holds the lower leg, creating an obstacle to extension. The meaning of the test, accordingly, is to straighten out.
This procedure takes little time, but easily determines all the functional capabilities of a healthy patient.
Pain pattern
To determine damage in medicine, the good old method of palpation is used. With its help, in a couple of minutes you can understand the nature of the pain, its source and identify at least a preliminary diagnosis. With an in-depth study of anatomical factors, you can carry out the procedure yourself. Often, many professional trainers have this technique.
By looking at where the quadriceps femoris muscle is located in the photo, you can determine the location for palpation.
TRICEPS MUSCLE OF THE CRANIUS (soleus muscle).
When this muscle group is shortened, the extension of the foot is limited. Normally, a deep squat is possible with the heel touching the support. If the triceps muscle is shortened, it is possible to squat only on the toes. For practical purposes, it is important to highlight the shortening of the soleus and gastrocnemius muscles. When the gastrocnemius muscle is shortened, the limitation of foot extension is more noticeable with the leg extended (i.e., when the knee joint is extended), whereas for the soleus muscle it does not matter. In practice, shortening of the calf muscle of the leg is more common. In this case, squatting with heels touching is possible, but the shortened soleus muscle does not allow this movement.
Why is it important to protect the ChMB
If you just look at the dimensions of the tasks performed, as well as the structure of this muscular zone, it becomes clear that its injuries threaten colossal health problems.
The greatest danger comes from tendon rupture. Indeed, in this case, contact with the patella will be completely excluded. A rupture is possible with a sharp impact, usually a landing after a high jump.
But even if the ligaments are not torn, the danger still remains. This is inflammation. Any disorders of the circulatory system can lead to such adverse consequences.
Without a medical diagnosis, it is difficult to determine the severity of the injury. Of course, there is an opinion that if a rupture occurs, then a kind of click is clearly heard. But the damage in any case is associated with serious injury and severe pain. And in such a situation, it is often simply not possible to catch some kind of sound effect. Therefore, if you suspect an injury in this area, you should immediately go to the doctor. You shouldn’t rely on “maybe”. After all, the situation can get worse with every meter passed. And if signs of edema appear, then it is simply unsafe to delay. After all, theoretically, you can lose mobility forever.
Symptoms
How to understand that the cause of lower back pain is damage to the quadratus dorsi muscle? The symptoms here are:
- Periodic numbness of the lower extremities, tingling sensation in the feet.
- Regular pain in the lower back, which cannot be eliminated even by giving up physical activity and taking quality, long rest.
- Gradually increasing discomfort with the slightest activity.
- Increased discomfort in the lower back when going to bed.
- Numbness of the tissues in the perineal area.
- Feeling of stiffness in the lower spine for half an hour after waking up.
- Spread of pain from the lower back to the buttocks area.
If the quadratus dorsi muscle constantly hurts, one, several or a combination of the above symptoms are noted, then you should think about visiting a qualified doctor for a diagnosis.
Participation in sports
The CMB is actively involved in a number of different sports. These are both team and individual disciplines. To some extent, any view appeals to our review muscle. After all, you will have to walk almost everywhere. But it works most intensively in the following options:
- Race walking. Naturally, the integration here is obvious. After all, the entire range of techniques used in the discipline is based on CMB. Only fast dynamics are excluded, but the impact of strength and endurance remains.
- Running and skiing. This is an explosive application of force, usually more powerful than the previous point. But also more short-term. Although, if we talk about skis, tests for long time periods are provided. But in a sprint, a much more important parameter is the sharp dynamic application of forces with maximum acceleration.
- Jumps of all kinds. There are two main factors here. The first is acceleration, which is to some extent similar to sprinting. This means that it provides for all the same aspects. The second is a push. And he, by the way, is the most dangerous. Increased likelihood of injury if the participant is not adequately prepared.
- Football, basketball, hockey. Especially the first option, since it involves hitting the ball. And this is a sharp extension of the limb. And to a specific point. Improper execution often causes serious injury. Especially among inexperienced amateurs.
Back (lats, large round, diamond shaped)
The main thing in a woman’s back is a toned and developed lat. It is she who creates that very sporty “broad shoulders - narrow waist” silhouette. To get this effect, you need to do pull-ups with and without compensation; pulling the lower block to the stomach and pulling the upper block behind the head also work great (connects the rhomboid and skeletal muscles of the spine). But hyperextensions and bending over with a barbell work more with the buttocks and lower back, but not with widest
Well, that’s the end of our anatomical information for beginners, and for those who are seriously planning to engage in strength fitness, I strongly recommend reading any fitness anatomy textbook, by the way, the exercise technique is explained there.
Author's article by personal fitness trainer Elena Selivanova
Stretching exercises
Before pumping up a muscle, you should work a little on flexibility and elasticity. And besides, this is a great way to warm up before serious exercise. It's quite simple to do. You will need to grab your own foot with your palm and gradually move your leg back. It is easiest to perform while sitting on a soft surface, lying or sitting on some piece of furniture.
In order not to bend too much, it is worth moving your body and pelvis forward a little. You need to pull until slight pain occurs, and then fixate a little in this state.
Be feminine!
Unfortunately, in the pursuit of curves, some women get so carried away that in a fit of fanaticism they pump up their bodies, making them masculine. This is especially pronounced in overly muscular arms, trapezius muscles and heavy quadriceps.
Such women in dresses look very unattractive and rude, and thin straps only enhance the impression. Therefore, the exercise process must be approached adequately and moderately so as not to turn into a mountain of muscles. After all, what is beautiful for a man is not always appropriate for a woman. Her true beauty lies in her smooth curves. But just don’t confuse the softness and jelly-like loose state of the bodies of some opponents of the sport. Extremes in working with the body have never done anyone any honor.
Basic set of quadriceps exercises
So, having studied what kind of animal this is, having found out where the quadriceps femoris is located, photos actively help with this, you can move on to specific exercises for development. We will conditionally divide all sports techniques into two groups. The first is a set for the gym. It requires tools, equipment, and sometimes the presence of a professional trainer nearby. But the second is a group of methods aimed at a homely and comfortable environment.
In the hall
Barbell Squats
Pure strength endurance. It is considered basic for many competitive events, including sprinting. To perform this you will need a weighting agent, but the main thing is to choose it wisely. Don't lift weights you can't handle. Well, no one has canceled the rule of a straight back.
Front squats
In fact, we are simply moving the weight to another location. We place it on his hands fastened in front of us. This puts even more pressure on the quadriceps. Keep this in mind when choosing your weight. Pay attention to the secure fixation of the bar. After all, in this form it is not very convenient.
Hack squats
Perhaps this is the most convenient type of simulator for performing our task. After all, it is aimed precisely at the CMB. Thanks to this feature, the load on other parts of the body is seriously reduced. And at the same time, the possibility of injury decreases. In particular, we protect our backs. The main moving element of the projectile is located on the athlete’s shoulders. There is no additional need to hold it, as beginners believe. We place our hands on special handrails; they will help you maintain your balance and become a fulcrum. We place the feet on a special tray, which is slightly tilted. By the way, do not forget to adjust the angle of the surface from time to time, changing approaches.
Press
Many people think that this method is only suitable for hands. But the bench press is also very popular in developing legs. You'll actually need a special trainer. It is aimed at all groups as a whole, so for specifics it will be correct to use the correct placement of the legs. The closer the feet are to each other, the greater the load will be specifically on the CMB. Remember your back. It should be like a string, as in many similar training options, and also fit tightly to the surface of the projectile. Otherwise, you can seriously damage your spine. The greater the weight, the more relevant the safety rules become.
Lunges with weights
A regular barbell is used. It is recommended to use less weight than for a squat. The main load alternates between one half. And if the barbell is heavy, at the maximum limit of its capabilities, ligament ruptures are possible. Or overload. You need to avoid both the first and second consequences.
At home
Squats with dumbbells
Easy to do in any room. You can start even without dumbbells. The main thing is to master the technique, keep your back tense, and move your pelvis a little back.
Lunges
From a standing position, in one movement you need to move to the maximum step. And then, in the same way, return to the starting position. Alternate the reception in a single rhythm.
Lunges with change of sides
After the usual steps, you need to change sides. First left, then right. This results in a complex of six alternating maneuvers. Repeat the approaches until a slight burning sensation occurs in the area being trained.
Wide squat
No weights will be needed. The main thing is to place your legs as wide as possible and point your foot outward. In this version of the exercise, it is important to perform it slowly and smoothly, without jerks or sudden jumps. Don't speed up, keep a leisurely and measured pace.
Jumping
Jumps are made both forward and upward. At first, you shouldn’t try to do your best. After all, until you control your body perfectly, there is a chance that you will greatly shift from the trajectory. And a sharp shock can damage body tissue. Increase the load gradually. Don't forget about a good warm-up. Repeat the approaches with your feet together and with your feet apart to shoulder width.
Now, having learned what kind of muscle it is - the quadriceps, and also having studied its anatomical aspects and its effect on our mobility, we should talk about the seriousness of its role in any physical activity. This means that it needs to be developed almost in the first place. Moreover, carefully and thriftily, without any risks. After all, recovery from injuries is always an unpleasant, long, and sometimes unsuccessful process.
Don't ignore warming up!
For a high-quality impact on the quadriceps of the thighs, a good cardio warm-up of the whole body is very important: the muscles will be more obedient, controlled and worked deeper, which, in turn, will pay off with a beautiful shape and powerful functionality.
To warm up your muscles, you can use a treadmill, a jump rope, or regular aerobic movements to suit your taste: the main thing is that the body warms up well and lightly perspires. But don’t overwork yourself - this is just the beginning, and your main strengths will still come in handy.
