The vastus medialis oblique otherwise called the VMO or tear thigh muscle is an extensor muscle situated within the thigh simply above the knee. There are a few activities that could reinforce the VMO.
Squats are particularly useful. An assortment of seated exercises like leg presses and thigh compression are likewise useful. Moving your legs doing step-ups and thrusts can likewise reinforce the VMO.
1. Do a twofold leg squat
The twofold leg squat is the fundamental squat frame. To begin, stand with your legs bear-width apart. Fold your arms over your chest. Drop yourself down gradually as though you’re sitting in a seat. Keep your chest and head up and your eyes forward.
- Stop hunching down when you feel just as you can’t bring down yourself any further and gradually stand back up
- Your knees ought not to go beyond the end of your toes
- At the base of your squat, hold the position for around five seconds. Rehash 12-15 times
2. Squat on unstable surfaces
Overlap your arms over your chest in an ‘X’ form. Stand on a froth cushion or elastic air disc, both of which are accessible at sporting merchandise stores and put your feet somewhat wider than shoulder-width apart.
Fix your gaze on a point before you and curve somewhat at the knees. Bring down your butt as though you are going to sit while keeping your chest and head up.
- When you accomplish a 60-degree angle at the knees, hold the position for a moment or two, at that point gradually stand back up
- Keep your back straight all through
- Repeat 12 to 15 times
3. Squat on a wedge
Squat as you usually would in a twofold leg squat, however stand on an oblique plane with your toes facing downwards (at the lower edge of the wedge). A plane calculated at 25 or 30 degrees ought to be enough to accomplish expanded VMO activation.
4. Squat gradually
When carrying out a squat, either a twofold leg squat, a squat on unsteady surfaces, or another sort do as such at around 70-50% of the speed you usually would. For example, if you regularly take two seconds to squat, take a stab at hunching down over a time of three or four seconds.
- A moderate squat will increment muscular strength and enable you to accomplish consistent muscular pressure
- Do not diminish your squat speed by the more than half