Muscle: Large side | Astroveda

Definition of the vast side: a key muscle of the leg

The vast side is one of the four muscles that make up the femoral quadriceps, the main muscle group located in the front of the thigh. This muscle plays an essential role in the function and performance of the movements of the legs, especially during the walk, the race and other physical activities.

Anatomy of the vast side

The large side is located in the external part of the thigh. It extends from the upper part of the femur (the thigh bone) to the patella, where it is inserted through the quadriceps tendon.

This muscle is the most important of the quadriceps muscles and contributes to the V -shaped form of the thigh, which makes it an easily identifiable muscle.

In terms of origin, the vast side originates on the hard line of the femur, as well as on the large trochanter and on the upper part of the Inter -strocanrica line. Its structure consists of muscle fibers that allow it to generate an important force during the movements of the knee joint.

Function of the vast lateral

The main role of the lateral vast is to extend the knee, which is crucial for movements such as getting up, jumping or running. During the contraction, it is in synergy with the other quadriceps muscles, in particular the femoral law, the vast intermediary and the vast medial, to allow an effective and controlled extent of the knee.

In addition to its role in extension, it also helps to stabilize the joint of the sphere during knee movements. This stabilization is particularly important during high impact activities, such as jumping or rapid change of direction, in which good muscle coordination is essential to avoid injuries.

Importance in training

Understanding the role of the lateral vast is essential for anyone who wants to optimize their sporting performance or improve their physical conditions. Targeted exercises, such as squats, cracks and legs of the legs, can strengthen this muscle and improve the muscle balance of the thigh.

Exercises to strengthen the large side

1. Squat : Squats are an excellent exercise to strengthen the entire quadriceps and include the large side. Ensure that the knees remain aligned with the fingers, effectively active this muscle.
2. Side slots : This exercise specifically affects the muscles from the outside of the thigh. By carrying out a crack on the side, ask the large side by improving your balance and coordination.
3. Leg extensions : The use of a machine for the extension of the legs can isolate the large side, allowing a targeted and efficient job. Make sure to correctly adjust the machine to optimize muscle activation.
4. Step-up : Go on a platform or a bench begins the vast side and also strengthens all the muscles of the leg.

Accident prevention

A big side And balanced contributes to the stability of the knee and can help prevent current injuries, such as patent pain or distortions. In fact, a muscle imbalance between the vast lateral and its counterparts can cause a bad trajectory of the Rotula, thus increasing the risk of pain and injury.

It is therefore essential to include reinforcement and lengthening exercises in the training routine to maintain the health of this muscle.

Regular quadriceps and mobility exercises can also improve flexibility and reduce muscle tension, thus contributing to better overall performance.

Factors to consider

When you work on the strengthening of the large side, it is important to consider certain factors:

• Muscle balance : Make sure to strengthen not only the vast side, but also the other quadriceps muscles and those of the rear legs, such as the rear muscles of the thigh, to avoid imbalances.
• Recovery : From enough time to the muscles to recover after intensive training. Inflammation and muscle fatigue can affect performance and increase the risk of injury.
• Appropriate technique : Make sure to perform the exercises with a good shape to avoid injuries. Working with a personal coach can be useful for learning the right techniques.

Conclusion

The vast lateral is a fundamental muscle that plays a key role in mobility and sports performance and must be the center of the attention of anyone who wants to improve his strength and physical conditions. By integrating targeted exercises in your training program, you can strengthen this essential muscle, improve performance and reduce the risk of injuries.