The vastus medialis is a muscle on the front of the thigh. Many people are still relatively unfamiliar with it. The vastus medialis has many functions. How to train the vastus medialis? You can actually lie on your back with alternating leg lifts, scissor poses, and side lying. These three training methods are thigh adduction. So. Where is the vastus medialis muscle? How to train the vastus medialis? Let’s take a look next.
Where is the vastus medialis muscle?
The medial muscle is located in the anteromedial part of the thigh. Its blood vessels are distributed segmentally and can form muscle (skin) flaps or muscle-tendon flaps. Local advancement and displacement can repair knee wounds and reconstruct knee extension structures to restore knee extension function.
The blood supply of the vastus medialis muscle comes from the muscular branches of the femoral artery and the medial circumflex femoral artery. It is divided into 4-6 muscle branches on the medial side of the vastus medialis muscle, which supplies the muscle and superficial skin segmentally. The femoral nerve has two motor nerve branches that innervate the vastus medialis muscle. One branch enters the neurovascular portal at the proximal end of the muscle, and the other branch enters the muscle superficially at the midpoint vein on the medial side of the vastus medialis muscle.
Vastus Medialis Exercise Method
1. Lying on your back and raising your legs alternately
Let your body lie flat on the ground or on a mat, with your legs perpendicular to the ground. Relax your upper body and rest it naturally on the ground. Place your hands by your side. You can turn on the timer. Then, cross your legs and swing them left and right. Coordinate your breathing well. Do not exert force on your upper body. Pay attention. Put force on the inner thigh, feel the contraction of the inner thigh muscles, and make the muscles feel warm. This action can also be used to exercise the calves at the same time. Action essentials: exert force on the inner thighs, pinch them in the middle, stabilize the pelvis, and stick to the ground. It is recommended to do 3 to 5 groups of 12 to 15 times per group.
2. Scissor type
Lie flat on the ground or on a mat, with your legs perpendicular to the ground, your waist and pelvis close to the ground, don't exert any force on your upper body, open and close your legs like scissors, try to open the legs as wide as possible, feel the force on your inner thighs, and control Good legs, don't swing them back and forth. When doing this action, you need to pay attention to controlling your legs and not swaying around.
3. Lying on your side with your thighsReceive
Lie on your side on the ground or on a mat, straighten one leg, and bend the other leg in front of the straight leg. Lift the straight leg off the ground, and then lift it up, as high as your thigh can lift. range, and then switch to the other leg to practice. Be careful not to fold your body along with it, keep your eyes looking forward, and relax and straighten your upper body. Action essentials: Form the body into a flat plate, raise the toes, and exert force on the inner thighs. 12 to 15 times per group, do 3 to 5 groups.
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