Читать книгу Anatomy of Strength and Conditioning - Hollis Lance Liebman - Страница 23

1. Lie facedown, supporting your weight on your hands, with your lower body slightly rotated so that your right leg rests on a foam roller. The roller should be situated between your knee and your hip.

2. Keeping both legs and feet off the floor, roll over the area between your knee and your hip. Hold for 10–30 seconds at the highest point of tension, then switch legs.

Targets

• Quadriceps

Benefits

• Promotes myofascial release in the quadriceps

Best For

• vastus intermedius

• vastus lateralis

• vastus medialis

• rectus femoris