Thigh muscle weakness exercise should be gradual, comprehensive and balanced training of the muscles around the thigh, long-term persistence in order to achieve better results.
The muscles around the thigh have the quadriceps muscle on the front side, the hamstring muscle on the back side, as well as the inner adductor muscle and the outer gluteal muscle, which should be taken into account when exercising. There are several specific ways to exercise:
1. hip bridge: supine position, knee flexion, feet on the ground, abdominal tightening, hip clamping lift, so that the shoulders, hips, knees in the same straight line, upward force when exhaling, downward inhalation, skilled can be advanced to single-legged support.
2. Deep squat: standing position, feet shoulder width apart, squatting to keep the spine upright, knees and toes in the same direction, hips to the back and down, the head to remain neutral, feel the front of the thighs and buttocks to feel the force.
3. Arrow squat: standing position, one foot forward a big step, at the same time the center of gravity down to the front of the calf and the ground perpendicular to the thighs and calves perpendicular to the thighs, feel the front of the thighs of the force to get up and return to the initial position, repeat alternately on both legs.
Before exercise should be warmed up to prepare, step by step, slowly increase the intensity, pain or other discomfort should immediately stop exercise, seek treatment in a timely manner, so as not to delay the condition.