Ama-Quadriceps Ziyingxenye yemisipha yomzimba wethu lapho zakha khona ukuzinza ekuhambeni kwethu kwansuku zonke. Babhekene nokwakha ukunyakaza emilenzeni yingakho kumele siyinakekele. Ngalokhu singayinakekela le ndawo sazi ezinye izivivinyo ukuze qinisa le misipha.
Ama-Quadriceps ziyizicubu eziqine kakhulu nangobungqabavu obukhulu bomzimba. Uma sizigcina zisesimweni esihle, kungasho ukuthi amadolo awazesabi izifo ezifana ne-osteoarthritis. Futhi lokhu akuyona nje enye yezinzuzo, ngoba bayabandakanyeka ku- gwema ukuhlukumezeka okuningi okuhlobene nomlenze nomzimba wonke.
Singayinakekela kanjani futhi siqinise ama-quadriceps?
Uma okuthandayo kungukuqinisa ama-quadriceps, kufanele wazi ukuthi angenye yezingxenye ezinhle kakhulu uma kukhulunywa khuluma ngomzimba wakho. Kepha uma okufunayo ukukugcina usesimweni esiphezulu, izivivinyo ezilandelayo zizokusiza ukuzithola. esimweni esiphelele.
Izikwele
Awukwazi ukuphuthelwa lolu hlobo lokuzivocavoca ukuze ukwazi ukuqinisa ama-quadriceps. Impela ingenye ephumelela kakhulu futhi kuzosiza ukunikeza ukuqina okwengeziwe emisipheni nokuqinisa amalunga aphansi. Ama-squats angenziwa ngezindlela ezahlukahlukene, kepha okuhlukile kakhulu ukusabalalisa imilenze yakho nokubeka izinyawo zakho ngokuhambisana namahlombe akho. Sizokhothama ngomcabango wokuhlala, kodwa ukuhambisa isifuba sakho phambili kancane nokushiya i-abs tense yakho.
Sibeka izandla zethu phambili futhi sehlisa okhalweni aze afike emadolweni. Ukusuka lapha sibuyela emuva ngamandla kusuka esihlokweni sezinyawo, sizobona ukuthi ama-quadriceps asebenza kanjani.
Thatha isinyathelo ekhabetheni
Lesi simiso sizosikhumbuza ngokuhamba esikwenzayo lapho sikhuphuka izitebhisi. Uhlobo lwesinyathelo noma ukuphakama kwaleli bhokisi akukhona okwezigaba zesinyathelo, kepha uhlobo oluthile lwedilowa etholakala kuma-gyms amaningi. Ukuzivocavoca siqukethe ukweqa nokwenyuka, bese ubuyela emuva, wenza ukuphindaphinda okuningi. Lo msebenzi ungokuphikisana okukhulu futhi kuyakhathaza kakhulu.
Izinyathelo
Kungokunye kokuzivocavoca okukwenza uhlupheke, ngoba le ndawo iphoqelelwe kakhulu. Iqukethe i- kusengaphambili futhi ukubambezela imilenze kuze kube ibanga elide ukuya ukwazi ukuguqula idolo libe ngu-90 °. Kufanele uhambise umlenze wakho phambili futhi ugobise idolo njengoba sishilo. Umzimba kufanele ugcinwe kulayini oqondile futhi omunye umlenze uzobekwa uqonde emuva. Into enhle nge-lunge ukuthi uzoqinisa ne-abs yakho.
Ukuhlehla okuphambene
Lo msebenzi Es muy bueno ukuqinisa ama-glutes, kodwa futhi kuhle kakhulu ukuzivocavoca indawo ye-quadriceps. Kungenziwa ngezinsimbi zesandla ukuyenza ibe namandla kakhulu. Sime ngemilenze yakho ngaphandle kwehlombe, sime siqonde futhi nezisu zethu zimile ziqonde.
Sahlanganisa izingalo saguquguquka futhi sihambisa umzimba wethu uye phambili kancane, lapho sigobela phansi futhi sizelula omunye wemilenze emuva. Omunye umlenze kufanele hlala uguquguqukile futhi uye phambili. Sibuyela endaweni yokuqala futhi senze umsebenzi ofanayo nolunye uhlangothi lomlenze.
Ukuqhuma kwesibhamu
Kuyinto ehlukile yezikwele ezijwayelekile, Kunzima kakhulu ukusebenza nokufuna ngenkani. Kunconywa ukuthi wenze ukufudumeza ngaphambi kokwenza lolu hlobo lwesikwati ukugwema ukudala ukulimala. Senza ukuzivocavoca okufanayo ne-squat futhi futhi silungise isikhundla sizokwelula omunye wemilenze phambili, eshiya omunye eguqukile. Sizogcina umzimba uqonde ngangokunokwenzeka futhi sigcine ibhalansi esizoyifaka izingalo phambili ukulungisa ukuma. Siyakhuphuka futhi siphinde sigcobe senza isinyathelo esifanayo noma sihlanganisa ukuzivocavoca nomunye umlenze.
Qinisa ama-quadriceps ngaphandle kokuqinisa amadolo
Izikwele odongeni zingenye yezivivinyo eziphumelelayo ngaphandle kokucindezela amadolo. Ukuma, sibeka imihlane yethu odongeni futhi sikhothamele ukugcina imilenze igobile ngo-90 °. Kuzovela ukuthi uhleli esihlalweni esingabonakali futhi kulesi sikhundla kufanele bamba kuze kufike kumasekhondi angu-30.
Hay yoga umzimba Zisebenza futhi kakhulu ekuqiniseni le misipha. Kukhona izikhundla ezingenakubalwa, ngoba le ndlela isuselwa ekuqiniseni izingxenye ezahlukahlukene zomzimba. Okunye kokuzivocavoca ukusukuma, usakaze imilenze yakho futhi jikelezisa unyawo cishe ngo-90 °. Beka izinkalo nezinyawo zakho ngokuhambisana nezinqulu zakho. Manje goba amadolo akho kwesobunxele phansi ngenkathi uphakamisa izingalo phezulu futhi ngokufana. Kufanele ugcine umhlane, intamo nekhanda lakho liqonde, kanye ne-abs yakho.
Ngiyethemba zonke lezi zivivinyo zisizile ukuqinisa ama-quadriceps. Uma uthanda ukugcina umzimba wakho usesimweni ungafunda kabanzi mayelana nokuzivocavoca umzimba ukuze usebenzise umzimba ABS, izinqa y isifuba.