When you enter middle age, muscle mass decreases due to aging. Muscle loss brings several problems, especially when the thigh muscles decrease, which is a red light for middle-aged health. This is because the thighs account for 50-70% of the total muscle mass and consume about 70% of the glucose consumed. In addition, when the thigh muscles are reduced, problems can occur in the musculoskeletal system, including the knee joint. Thighs are literally a ‘barometer’ of healthy longevity.
Thigh Muscles｜Source: Haidak
What Happens When Your Thigh Muscles Weak?
The main muscles of the thigh include the quadriceps, adductors, and hamstrings. The quadriceps muscle is a muscle located on the front of the thigh and is involved in many movements in everyday life, such as bending the hip joint or extending the knee. The adductor muscle is a muscle located on the inside of the thigh that acts to bring the thigh together. In addition, it can bend or straighten the hip joint and help stabilize the pelvis. Finally, the hamstring is a muscle located in the back of the thigh that plays an important role in stopping motion, decelerating, or changing direction, like the brakes on a car.
If these muscles do not function properly, there will be restrictions on movement, as well as strain on the knee joint. First, when the quadriceps muscles are weak, the knee becomes unstable when moving, and the load applied to the knee joint increases, which can lead to knee joint cartilage damage. If left untreated, it can lead to back pain. In addition, when the adductor muscles and hamstrings are weakened, you unintentionally adopt a ‘jukbeol’ posture, make it difficult to center your body, and increase the risk of distorting your pelvis.
In addition, people with weak thigh muscles consume less glucose entering the body as an energy source, so blood sugar soars and the risk of developing diabetes increases. According to domestic and foreign studies, decreased thigh muscle is associated with an increased risk of cardiovascular disease, dementia, and falls. In other words, the thigh muscles are a storehouse that stores sugar and is a key factor in maintaining health.
Thigh muscles｜Source: Clip Art Korea
how to shoot thigh muscles
In order to grow thigh muscles, it is good to use the stairs instead of the usual elevator or escalator. Climbing up the slope is also helpful. However, if your knees are uncomfortable, it is better to avoid coming down. In addition, △Squat △Sit leg extension △Side lunge △One leg bridge, etc. If you continue to exercise, you can grow your thigh muscles more effectively.
1. Squat
Squats are an effective exercise method for strengthening the overall lower body muscles, including the quadriceps, thigh muscles, calf muscles, and buttock muscles. Various effects can be obtained depending on the angle of spreading the legs. In the case of a wide squat, which spreads the legs wider than the basic squat, the inner thigh muscles can be trained more effectively.
2. Sit and stretch your legs
Sitting down, straightening one leg and lifting it is an effective way to strengthen the quadriceps. It can be easily performed anywhere, and it is a movement that even people with poor knee health can easily follow.
3. Side lunge
The side lunge is a movement that can strengthen the adductors at the same time as stretching the inner thighs. It also helps improve your sense of balance.
4. One Leg Bridge
If you want to strengthen your butt muscles along with your hamstrings, the one-leg bridge is perfect. It is also effective for strengthening the sense of balance and core muscles because you have to balance on one leg with one leg resting on the opposite knee.
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