How to Strengthen Quadriceps for Martial Arts
Speed is the most important factor in martial arts, so one has to ensure that every muscle in the body is flexible yet strong in order to face the opponent. No matter you are a professional or an amateur, you have to work hard in order to become a martial arts specialist.
Although you need an overall strong body to become successful in this art, the quadriceps need extra workout. This muscle group starts from the knees and goes up to the thighs. There are numerous methods of strengthening the quadriceps, but you will have to work extremely hard in order to get positive results.
Instructions
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1
Do leg lifts
If you are a starter, you should not opt for heavy exercises straight away. You need to make sure that the quadriceps are used to taking pressure before hitting the gym on a regular basis. Therefore, the best exercise for starters is doing leg lifts. It is not difficult at all, but you need to be careful while performing it.
Sit on the edge of a chair with your feet touching the ground. Slowly lift one leg until it is fully straight at 90 degrees. Repeat the same process with the other leg and perform this for a month to get enough flexibility. -
2
Perform squats
Another easy exercise, which can be performed at home, is squats. Just like the leg lifts, you need to start slowly in order to avoid any injury. To perform this exercise, stand straight and stretch your feet apart. Slowly start bending your knees down, but make sure you don’t hurt yourself.
The ideal thing would be to bend your knees to a 90 degree angle, but you will be unable to do so in the first few attempts. While you bend your knees, your upper body should stay as straight as possible. -
3
Lunges
Another way of strengthening your quadriceps is by performing lunges. Take a step forward, as if you are walking. Once your feet are stretched apart, start bending your knees as low as you can. Continue performing this exercise with the other leg too and you will get positive results in very less time. -
4
Hit the gym regularly
Once your muscles are used to some workout, start hitting the gym regularly and you will see a number of exercise machines available, which will help you strengthen the quadriceps for martial arts.
