Imisebenzi yokuqinisa i-Quad eyi-10 eqinisekile yokusiza emuva

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I-Quad Ukuqinisa Ukuvivinya Ne-Back Back

Ukuzivocavoca kwama-Quad kungenza ukufaka okuhle ohlelweni lwakho lokuvimbela ubuhlungu noma emuva. Lokhu kungenxa yokuthi ama-quad aqinile angasiza ukusekela umgogodla.

Kuze kube iphuzu, akunandaba ukuthi yikuphi ukukhetha okukhethayo. Esikhundleni salokho, umqondo ukukhulisa amadolo akho kanye / noma ukushintsha izikhogwe zakho. (Imisipha ye-quadriceps iwela futhi isebenze kokubili la majoyina.)

Yiqiniso, uma ungazange usebenzise okuningi, unezinkinga zomgogodla, izinkinga ze-hip kanye / noma zamadolo, futhi / noma ubuyela emuva ekuzivocavocavoca emva kwesikhathi esithile, qala kalula. Imibono yalokhu ihlanganisa amasethi we-quad (bheka isilayidi esilandelayo yemiyalo) nomshini wokwandisa umlenze ejimini

Isihluthulelo sokusebenza ngemishini yamandla ejimini ukusebenzisa izisindo ezilula kuze kube yilapho zonke imisipha yomzimba wakho inamandla ngokwanele ukukusekela kuyo yonke imisebenzi yakho evamile. Ngaleso sikhathi, cabanga ukufaka inani lesisindo sokwakha ubuningi besisindo. Ungalokothi uqeqeshe ubuhlungu.

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Iziqu ze-Quad

Amashadi we-Quad yindlela elula yokuqalisa ukusebenza kwemisipha. Konke okwenzayo uhlala emilenzeni yakho ngqo phambi kwakho futhi uvumelanisa imisipha ngokuqondile. (Yenza umlenze owodwa ngesikhathi). Ukuphindaphinda okuyishumi komzuzwana owodwa ngamunye kuhle ekuqaleni, kodwa njengoba uthola amandla ungandisa inani le-reps noma wengeze esethi yesibili.

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I-Wall Squat

Izikwele ezibhekiswe odongeni ngebhola elifanele ngemuva kwakho kungenye indlela yokuqala yokuqalisa ye-quadriceps. Udonga lukunika kancane ukuzinza, okukhulula imisipha yakho ukuze uhambe kangcono. Ibhola yenza ukunyakaza nokuhamba kancane kube lula, futhi.

Ngaphezu kwalokho, ukugibela phezulu nehla phansi ibhola elimibalabala kumnandi, futhi kungasiza ukukhumbuza ingqondo yokushisa.

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Izikwele

Uma unesibindi ngokuthola amandla emisipha yakho ye-quad, i-squat eyenziwe kahle ngekhono elihle kufanele kube nokuzivocavoca ohlelweni lwakho. Kuningi okwenza lokhu kuvivinya kahle, ngakho ngizozivocavoca uPauige Waehner ukukuqondisa. Hlola isihloko sakhe Funda indlela yokwenza i-Squat.

Ngendlela, ama-squats asebenza okungaphezu kwemisipha yakho ye-quadriceps. Babuye baqinise imisipha, imisindo, imbuyiselo kanye ne-butt.

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I-Hover Hlala phezu kweBhola elifanele

Iyiphi indlela engcono yokufaka inselele imisipha yakho ye-quad kune-hover ehlezi phezu kwebhola elifanele? Ngenkathi uqhuma ibhola, bhonqa izinkalo zakho namadolo (njalo umkhuba omuhle wezinkampani, noma kunjalo) futhi uhlale lapho imizuzwana embalwa. Ubude obukhetha ukuyisebenzisa njengale kufanele buxhomeke ekutheni ama-quads akho anamandla okwamanje. Ungakhohlwa ukuphefumula!

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I-Quad Ukuqinisa Ukuzivocavoca Kujabulisa Kakhulu Nomhlanganyeli

Ake sibhekane nakho. Ukuzivocavoca kwama-quad kuyamnandi kakhulu nomlingani.

Zibeke wena emuva emuva nomlingani wakho ukuze uqale. Khona-ke, bobabili kufanele niguqe kancane emaceleni nasemadolweni. Ukusekela ngokuxhasana - lokhu kungathatha kancane ukucindezela emilenzeni yakho, kukuvumela ukuba uhlale lapho isikhathi eside.

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Vary Quad Yakho Eqinayo Ukuqinisa Ukuzivocavoca

Zonke izinhlelo ezinhle zokuzivocavoca zidinga ukuhlukahluka. Ukuhlukahluka kuhle "ukuthola" imfucumfucu emisipha nokuqeqeshwa kwansuku zonke. Ngokuma isikhwama se-straddle, ungangezela i-trunk encane ngokuguqa ngaphezulu (kusukela ezinkalweni hhayi ngemuva, sicela) futhi uthinte isonto noma inzwane ngesandla esisehlangothini oluhlukile lomzimba wakho.

Zama futhi: I- Yoga Sun Salutation I-Back Back yakho iyothanda

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Ukuhlala Izandiso Zomthetho

Izandiso zomlenze zokuhlala zilungile kuzo zombili izindawo ze-quadriceps - i-hip namadolo. Hlala esihlalweni noma inselele ibhalansi yakho nokuhlelwa ngokuhlala ebhodini elifanele. (Sebenzisa isihlalo uma ubuthakathaka noma uqala ukuqala.) Yandisa umlenze wakho kuze kube yilapho idolo lakho liqondile kepha lingavaliwe. Yenza cishe okungu-10 kulawa ngokuhleleka okuhle .

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Ama-Lunges Abumnene aneBhola Elihle

Uma ingemuva yakho ingakwazi ukusingatha izinselelo ezinemilenze engu-1, hlala kancane kwibhola ngomlenze owodwa ugobile ngaphambili kanti omunye uqondise ngemuva kwakho. Imilenze kufanele ithathe isisindo sakho esikhulu, futhi ibhola likhona ukuze "likubambe" uma izinto ziqala ukuhamba.

Nciphisa isisindo se-trunk yakho phambili phambili emlenzeni wakho ogobile bese ubamba imizuzwana engu-5-10. Buyela esimweni sokuqala bese uphinda izikhathi ezingu-5-10.

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Ukuqinisa i-Level Quad elandelayo

Uma usukwazi ukuqinisa abaqinisekisi abangu-9 abadlule, thatha inselele ezingeni elilandelayo ngokulinganisa ngomlenze ongu-1 (ugobile) njengoba udlulisela omunye phambili phambi kwakho.

Okuhlobene: Thatha amabhuloho wakho we-Hip kuNqanaba elilandelayo