Uyomeleza njani iiQuadriceps zakho

Uyomeleza njani iiQuadriceps zakho

IiQuadriceps Ziyinxalenye yezihlunu zomzimba wethu apho zenza uzinzo ekuhambeni kwethu kwemihla ngemihla. Banoxanduva lokudala intshukumo emilenzeni kwaye yiyo loo nto kufuneka sibakhathalele. Ngale nto sinokuyikhathalela le ndawo siyazi imithambo ethile ukuya kuyo yomeleza ezi zihlunu.

IiQuadriceps zizona zihlunu zomeleleyo kunye namandla amakhulu emzimbeni. Ukuba sizigcina zikwimeko entle, oko kunokuthetha ukuba amadolo akazoyiki izifo ezifana ne-osteoarthritis. Kwaye ayisiyiyo enye yezibonelelo, kuba bayabandakanyeka thintela ukonzakala okuninzi okunxulumene nomlenze nomzimba wonke.

Sinokukhathalela njani kwaye someleze ii-quadriceps?

Ukuba into oyithandayo kukomeleza ii-quadriceps, kuya kufuneka wazi ukuba lelinye lawona malungu mahle xa kuziwa kuwo ithoni yomzimba wakho. Kodwa ukuba into oyifunayo kukuzigcina zikwimo ephezulu, ezi zinto zilandelayo ziya kukunceda uzifumane. kwimeko egqibeleleyo.

Izikwere

Uyomeleza njani iiQuadriceps zakho

Awungekhe uluphose olu hlobo lomthambo ukuze ukwazi ukomeleza ii-quadriceps. Ngokuqinisekileyo yenye yezona zisebenzayo kwaye iya kunceda ukunika ukomelela ngakumbi kwimisipha kunye nokomeleza amalungu asezantsi. Izikwere zinokwenziwa ngeendlela ezahlukeneyo, kodwa ezona zodwa kukusasaza imilenze yakho kwaye ubeke iinyawo zakho ngokuhambelana namagxa akho. Siya kuguqa ngengcinga yokuhlalakodwa ukuhambisa torso yakho phambili kancinane kunye nokushiya ixesha lakho lokungabikho.

Sibeka izandla zethu phambili kwaye sehlisa isinqe ade afike kubude beedolo. Ukusuka apha sibuyele phezulu ngamandla ukusuka kwincam yeenyawo, Siza kuqaphela ukuba zenziwa njani ii-quadriceps.

Yenza inyathelo kwidrowa

Le meko iyakusikhumbuza ngentshukumo esiyenzayo xa sinyuka kwizinyuko. Uhlobo lwenyathelo okanye ukuphakama kwale bhokisi ayisiyonto yeeklasi, kodwa uhlobo oluthile lwedrowa ifumaneka kwiindawo ezininzi zokuzilolonga. Umsebenzi kubandakanya ukutsiba kunye nokunyuka, kwaye uhle umva ezantsi, wenza ukuphindaphinda okuninzi. Lo msebenzi unxamnye kakhulu kwaye uyadinisa.

Ukuhamba

Uyomeleza njani iiQuadriceps zakho

Yenye yemithambo ekwenza ukuba ubandezeleke, kuba le ndawo inyanzelwe kakhulu. Ihlala ngaphakathi qhubela phambili kwaye uyilibazise imilenze Ukuya kuthi ga kumgama omkhulu ukuya ukwazi ukutshintsha idolo ukuya kwi-90 °. Kuya kufuneka uhambise umlenze wakho phambili kwaye ugobe idolo lakho njengoko besitshilo. Umzimba kufuneka ugcinwe kumgca othe nkqo kwaye omnye umlenze uya kubekwa ngqo emva. Into elungileyo malunga ne-lunge kukuba uya kuyomeleza kwakhona i-abs yakho.

Ukubuyela umva ngamanyathelo

Lo msebenzi Kuhle kakhulu ukomeleza ubuqaqawuli, kodwa kulungile kakhulu ekusebenziseni indawo ye-quadriceps. Kungenziwa ngamatye esandla ukuyenza ibe namandla ngakumbi. Ukuma nemilenze yakho ububanzi bamagxa ngaphandle, sime nkqo kwaye izibilini zethu zimi nkqo.

Sidibanise iingalo saza saguquguquka kwaye sihambisa umzimba wethu phambili kancinci, xa sigobile sizolula omnye wemilenze umva. Omnye umlenze kufuneka hlala uguqukile kwaye uye phambili. Sibuyela kwindawo yokuqala kwaye senze umthambo ofanayo nolunye uhlangothi lomlenze.

Squats ngompu

Umahluko wesikwati esiqhelekileyo, Kunzima kakhulu ukusebenza kunye nokufuna ngenkani. Kuyacetyiswa ukuba wenze ubushushu ngaphambi kokwenza olu hlobo lwe squat ukunqanda ukwenzakala. Senza umthambo ofanayo njenge squat kwakhona kwaye silungelelanise indawo siza kolula umlenze omnye phambili, ishiya enye iguqukile. Siza kugcina umzimba ngokuthe tye kangangoko kwaye nokugcina ibhalansi siza kuyifaka iingalo phambili ukulungelelanisa ukuma. Siyenyuka kwaye siqwele kwakhona senza inyathelo elinye okanye ukudibanisa umthambo nomnye umlenze.

Yomeleza i-quadriceps ngaphandle kokudibanisa amadolo

Izikwere eludongeni yenye yemithambo efanelekileyo ngaphandle kokucinezela amadolo akho. Ukuma, sibeka umqolo wethu eludongeni kwaye siyangqengqa ukugcina imilenze igobile nge-90 °. Kuya kubonakala ukuba uhleli kwisitulo esingabonakaliyo kwaye kwesi sikhundla kufuneka bamba ukuya kwimizuzwana engama-30.

Uyomeleza njani iiQuadriceps zakho

Kukho zogazi Ziyasebenza kakhulu ekomelezeni ezi zihlunu. Kukho izikhundla ezingenakubalwa, kuba obu buchule busekwe ikakhulu ekomelezeni amalungu ahlukeneyo omzimba. Omnye umthambo kukuma, usasaze imilenze yakho kwaye Jikelezisa unyawo malunga ne-90 °. Beka iinyonga zakho kunye neenyawo ngokuhambelana nomlenze wakho. Ngoku gobisa idolo lasekhohlo ngeli xesha uphakamisa iingalo zakho kwaye ngokufanayo. Kuya kufuneka ugcine umqolo wakho, intamo kunye nentloko ithe nkqo, kunye ne-abs yakho.

Ndiyathemba ukuba yonke le mithambo iluncedo ekomelezeni ii-quadriceps. Ukuba uthanda ukugcina umzimba ukwimo ungafunda ngakumbi malunga nokwenza umthambo IABS, iimpundu y isifuba.


Umxholo wenqaku uyabambelela kwimigaqo yethu imigaqo yokuziphatha yokuhlela. Ukuxela impazamo cofa apha.

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  1. Uxanduva lwedatha: UMiguel Ángel Gatón
  2. Injongo yedatha: Ulawulo lwe-SPAM, ulawulo lwezimvo.
  3. Umthetho: Imvume yakho
  4. Unxibelelwano lwedatha: Idatha ayizukuhanjiswa kubantu besithathu ngaphandle koxanduva lomthetho.
  5. Ukugcinwa kweenkcukacha
  6. Amalungelo: Ngalo naliphi na ixesha unganciphisa, uphinde uphinde ucime ulwazi lwakho.

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