Towel Under Knee – Static Quad Set (Knee Extension Activation) скачать в хорошем качестве

Towel Under Knee – Static Quad Set (Knee Extension Activation)

Sit on a firm surface (bed or mat). Place a rolled towel under your knee (not under your heel). Your knee should be slightly bent over the towel. Toes pointing toward the ceiling. Movement Tighten your thigh muscle (quadriceps). Push the back of your knee down into the towel. Try to straighten your knee as much as possible. Your heel may lift slightly — this is okay. Keep breathing (don’t hold your breath). What You Should Feel Muscle working at the front of your thigh. Gentle pressure into the towel. No sharp pain. Common Mistakes Pushing through the heel instead of tightening the quad. Lifting the whole leg excessively. Holding your breath.