I-Quight Tight NeZindlela Zokuwadula

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I-Quight Quads ukusuka ekuhlaleni

Isiko lethu elihlala phansi liveza imisipha emincane ye-quadriceps. I-quads esingajwayelekile engakapheli ingadonsela phambili phambili kwesikhumba, okungathi, ingase ikhulise ijika elibukhali emhlane wakho ophansi. I-lordosis encane into enhle, kepha uma iphenduka ngokweqile, izinkinga emuva zingase zibekwe.

Imisipha ye-quadriceps yiqembu lama-4 elitholakala ngaphambili kwethanga. Ziyingqayizivele uma kuqhathaniswa nemisipha eminingi ngoba ziwela amajoyini amabili - idolo kanye ne-hip - esikhundleni sodwa.

Kodwa uma sikhuluma ngobuhlungu be-back, umphumela ama-quadriceps anayo ku-hip ne-pelvis ebaluleke kakhulu.

I-muscle ye-quadriceps ivela ngaphambi kwethambo lakho le-hip, endaweni eyaziwa ngokuthi i-anterior superior i-colac spine, noma i-ASIS, futhi iwela umhlanganiso we-hip endleleni yayo eya endaweni yayo yokufaka emadolweni. Imisebenzi ye-muscle ye-quadriceps kufanele iguqule ukuhlanganiswa kwe-hip futhi iqondise amadolo. Akunakwenzeka ukwenza lezi zenzo zombili ngesikhathi esisodwa, noma kunjalo.

Uma iziqu zakho ziqinile, zidonsa phansi leli phuzu le-ASIS, eqinisweni, lidonsa wonke umzimba wakho we-pelvic phambili, ungene ngaphakathi. Ngoba izigxobo zomgogodla eziphakathi kwamathambo amabili e-hip (ngemuva) zenziwa kanye nalokhu kuhamba phambili. Umgogodla uguqukela ekuguqulweni kwesimo ngokugxilisa ijika elivamile le-lordotic.

Buyela ekuhleleni. Ukuhlala njalo kukubeka esimweni lapho i-quadriceps yakho iseduzane khona. Futhi uma i-quadriceps iyanciphisa futhi ifinyelele, kakhulu amathuba okuhlukunyezwa kwemisipha emisipha yakho ephansi emuva.

Uyazi kanjani uma i-Quadriceps i-Tight?

I-quadriceps ingcindezi ye-muscle ingaba yinkinga. Njengokuhlala njalo, ungase ungaboni usuku nosuku ukuphuma kwehla okwenzekayo ekuguqulekeni kwe-quad yakho, noma ukungezwani okuvela emisipha yakho ephansi emuva. Enye into: Uzinikezele kuma-aches asezingeni eliphansi nezinhlungu oye waqoqa endleleni eya endaweni lapho uqala khona "okujwayelekile" kwakho. Ngamanye amazwi, ufunde ukuhlala nokulinganiselwa okungenani ezinye ubuhlungu emuva - konke ngoba ama-quads akho aqinile.

Ngenkathi ukuthola ukuhlolwa ngokomzimba ngudokotela olayisenyiwe kanye / noma umhlinzeki wezinto ezingokoqobo kungenzeka ukuthi indlela enembile kunazo zonke futhi enokwethenjelwa yokunquma ukuthi imisipha yakho ye- quadriceps ingakanani , kukhona okulula, futhi ingxenye enkulu, njengendlela ewusizo yokuthola isidingo sakho i-quad ejwayelekile elula. Uvele ubeke ukubambisana kwakho kwe-hip ngokulula futhi uqaphele ukuthi uzizwa kanjani. Slayida ngezindlela ezimbalwa zokufeza le nto.

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I-Hips Phambili

Zama ukuma uphinde uqhubekele izinyathelo zakho phambili. (Push kusuka emathanjeni akho ohlezi ukuze uhlose indawo efanele.) Uzohamba phambili kangakanani nokuthi uthanda ukuthini? Uma ubona ubuhlungu kanye / noma umkhawulo, ungaba ne-quadriceps eqinile.

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Lunge Ukuzivocavoca njenge-Quad Muscle Voltage Assessment

Ukuzivocavoca umzimba kungaba yithuluzi elikhulu lokuhlola ukucindezela kwe-quadriceps, uma nje uphephile futhi ngaphandle kobuhlungu obukwazi ukuthatha isikhundla sezimoto lapho umlenze owodwa uhamba phambili (futhi ugobile) phambi komunye, futhi umlenze ongemuva uqondile. Qaphela, lokhu kuyi-yoga pose eyaziwa njenge-Warrior I.

Kungakhathaliseki ukuthi nge-yoga noma ukuzivocavoca obala, esisodwa endaweni yokuzimela, zibuze: Yini lokhu efana nayo phambi komlenze womlenze ongemuva? Uma ngabe le ndawo ikhuluma nawe, ungase ucabange ukungeza i-quad ejwayelekile ekutheni isetshenziswe kwansuku zonke.

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I-Camel Post ne-Quad Tightness

Enye i-yoga esetshenziselwa ukufaka imisipha eqinile ye-quadriceps iyinkamela. In ikamela pose, uqala endaweni eguqa. Ngokuya ngezinga lakho lekhono (nokuguquguquka), uphindela emuva, ngomgomo omkhulu wokubamba izinyawo zakho ngemuva kwakho ngezandla zakho. Ngaphambi kokuthi uzame lokhu, sicela ubheke ikamela elichazayo ngezansi.

Ikamela elifaka i-quad lihlehlise kahle kakhulu uma ungasetshenziswanga. Ngakho uma ungakwazi ukufinyelela yonke indlela noma udinga ukuvuselela noma ukuguqula izinto eziningi ukuze ubekezele ubuhlungu, kungenzeka ukuthi ama-quadriceps akho aqinile. Ngendlela, ukuze uthole i-quad elula kulokhu kubeka, ulethe phansi kwe-pelvis yakho phambili, ebheke udonga phambi kwakho. Yikes!

Izinqamuleli zeKhamela Pose

• Qinisekisa ukuthi uguqule i-pose ukuze ubeke ubuhlungu noma ubuhlungu obungase bube khona emuva noma entanyeni.
• Izinguquko zikhona lapho ungafinyelela khona ngemuva kwakho futhi uthinte odongeni, uma unzima, ungena ku-yoga, noma unezinye izinkinga ezikhawulelwe.
• Kukhona i-order ethize kanye namasu okuthola ngokuphepha nokungena kwekamela. Kungcono ukusebenza nomfundisi oqinisekisiwe, onolwazi, ikakhulu uma uqala kuqala, noma uma unenkinga yokubuyela emuva.
• Hlola imiyalo yethu ye-Yoga Expert Ann Pizer ye-Camel Pose.