Benen

[Leeman]

Origineel gepost door AlexT

Gewoon squatten, als je geen 75cm benen hebt hoef je je niet druk te maken om verhoudingen - dat gedeelte boven je knie lijkt misschien achter te lopen maar waarschijnlijk komt het gewoon door een overall gebrek aan massa.

nou alleen bovenaan groeien ze wel en de buitenkant wel. maar ik moet die onderkant en binnenkant dikker hebben, daarom heb ik het topic geopend.

ik ga proberen:
frontsquats
hacksquat met barbell
legextensions in exorotatie

[3XL]

Origineel gepost door porterhouse

Department of Exercise and Sport Sciences, University of Miami, Coral Gables, Florida 33124, USA.

This study investigated variations in electromyographic (EMG) responses of the vastus lateralis (VL), rectus femoris (RF), and vastus medialis (VM) due to foot position during leg extension. Twenty-four men and women (23.67 +/= 4.02 years) performed 8 repetitions at 70% of 8 repetition maximum with their leg medially rotated, laterally rotated, and neutral. Repeated-measures analyses of variance indicated that the highest normalized root mean square (NrmsEMG) for the VM and VL occurred with medial rotation, and the highest NrmsEMG for the RF occurred with lateral rotation. Significant NrmsEMG increases and median power frequency decreases occurred across repetitions regardless of foot position. Therefore, medial rotation produced the greatest muscle activation for the VL and VM, whereas lateral rotation produced the greatest activation in the RF. These findings are applicable to athletes or bodybuilders who are seeking to selectively increase either the size or performance of a specific muscle of the quadriceps group.

Origineel gepost door Leeman

legextensions in exorotatie

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