The vastus medialis is a muscle located on the front of the thigh. You may be unfamiliar with it. Among the thigh muscles, the vastus medialis plays a very important role. So how should a person use the vastus medialis? In fact, they can use side lunges, Scissor jumps, wave ball squats and other methods. So. What are the training methods for vastus medialis? Next, I will analyze it in detail for everyone.
Side lunge
1. Stand upright, with your knees and hips slightly bent, your feet shoulder-width apart, and your head held high. This is the starting position of the movement.
2. Take a big step to one side of your body, keeping your toes pointed forward, bend the knee and hip on that side to perform a side lunge, and straighten the other leg. Make sure to keep your head up, your chest up, and your back straight.
3. Stay at the bottom for a while, then use the heel of the weight-bearing side to push the body back to the starting position.
4. Repeat the above actions on the other side, alternating legs to the recommended number of times.
Scissors jump
1. Stand upright, take one step forward with one leg, bend both knees, and lower your body into a lunge squat. This is the starting position of the movement.
2. Jump up as much as possible, swing your arms, change the position of your legs, and do a lunge squat again. Pay attention to the front knee not exceeding the toes when squatting.
3. Repeat the above movements alternately with both legs to the recommended number of times.
Wave ball squat
1. Stand on one side of the Bosu ball with your feet shoulder-width apart. Keep your spine in good posture, with your chest lifted and your head facing straight ahead. This is the starting position of the movement.
2. Bend your knees and hips to lower your body, keeping your knees, feet and hips aligned. Squat as deep as your body's flexibility allows. Don't sag your knees and don't bend your thoracic spine.
3. Pause at the end of the movement, then extend your knees and hips and return to the starting position.
Dumbbell split squat
1. Hold a dumbbell in each hand, stand with your legs front and back, and place your back feet on the stool. Let your arms hang naturally at your sides, palms facing each other. Keep your upper body upright, chest out and abdomen in, and look straight ahead. This is the starting position of the movement.
2. Keep your upper body upright, bend your knees and hips, lower your body, and inhale at the same time. Be careful not to let your knees go past your toes.
3. Stay at the bottom for a moment, use the heel of your front foot to push forward, stand up, return to the starting position, and exhale at the same time.
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