Qtexas, Volume 3, Issue 14, December 20, 2002 Page: 12
40 p. : col. ill. ; 28 cm.View a full description of this periodical.
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strong lower body. The quads are
four muscles that occupy the ven-
tral side of the upper leg. They
run down the front of the thigh
from the hip to the upper shin
(tibia). The Rectus Femoris lies
in-between the Vastus Medialis
and Vastus Lateralis. Both run
down the inside and outside of
the thigh, respectively. The Vastus
Medius lies hidden under the
Rectus Femoris. Working the
quads provides a strong, solid
platform for the knee to operate
safely - and at peak perform-
ance.
A common ailment plaguing
weightlifters is called chondro-
malacia patella. This condition is
a result of the imbalance between
the Vastus Maedialis and the
Vastus Lateralis. The VL tends to
be stronger and pulls the kneecap
slightly to one side as the knee
straightens. When this happens
the kneecap rubs up against the
thigh-bone. This leaves the per-
son in pain, particularly while
walking down stairs. By using a
leg extension machine (with the
feet flared outward), the stress of
the exercise on the weaker VastusMedialis will strengthen it and
bring about muscle balance. With
determination and time, the pain
will dissipate.
Let's review the effective exer-
cises for a great looking butt and
strong quads. Squats, lunges,
dead lifts and kickbacks (or the
"Buttblaster") are super exercises
for the ass. Make sure you do all
with smooth, careful form.
Protect your lower back by
always using weight that is with-
in your abilities. Overdoing it on
heavy weights will hurt you.
I like doing leg presses more
than squats since I injured my
lower back two years ago. I have
never fully gotten back to what I
remember as normal for me (with
my lower back). When you do a
leg press, the lower back is pro-
tected since it sits against a pad.
The leg press works your glutes
big time. Just make sure you get a
wide range of motion when you
perform this exercise. Allow the
weight to carry your knees back
to your chest then thrust forward
(pushing with your heels), always
keeping your knees bent. Never
hyper-extend your legs - or yourknees will lock.
Remember, I
can't stress
enough that you
perform all of
these exercises
with smooth
controlled
ments and n k
within your eight
limitations.
Best of luck to you in
your quest for the best
for yourself!
QOtexas n12 20 Dec 02
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Qtexas Publishing, LLC. Qtexas, Volume 3, Issue 14, December 20, 2002, periodical, December 20, 2002; Dallas, Texas. (https://texashistory.unt.edu/ark:/67531/metadc2124361/m1/12/: accessed July 17, 2024), University of North Texas Libraries, The Portal to Texas History, https://texashistory.unt.edu; crediting UNT Libraries Special Collections.