Ukuma kwe-Quadriceps Sula
Into eyodwa eqinisa imisipha ye-quad ngaphezu kwanoma yisiphi isikhathi esichitha ukuhlala phansi . (Ukusikisela, ukusikisela: Umsebenzi wekhompyutha futhi uhlezi ngaphambi kwe-TV.) Futhi ukuhlala isikhathi eside kugcina iziqhwa zakho zibe nesimo esiphezulu, okuvame ukunciphisa ukuphakama kwe-hip, futhi kungaholela ekuqhumeni isifo samathambo .
Ama-quad ayishumi nambili ngenxa ye-overabundance of sitting angase futhi iholele ekubuyeni okuphansi emuva.
Njengoba zihlala zihlangana nezimbambo ezihamba phambili phambi kwezinyathelo , zihamba zombili izikhwama zesikhumba futhi zihamba phambili, zifaka phambili i- lordosis , noma i-arch kule ndawo. Izindumbu, ubuhlungu, nezinkinga zokumisa zingase ziholele.
Ezimweni eziningi, ukulungiswa kwe-quadriceps eqinile kulula kakhulu: Beka!
I-Quad Yelulela Ukukhululeka Kwezinhlungu Ezibuyiselwayo - Ukulungiselela
Ukwehlukanisa okulandelayo kungasetshenziswa ehhovisi ukuze kusetshenziswe umsebenzi wekhefu futhi ekhaya njengengxenye yohlelo lwakho olujwayelekile lokulungisa emuva. Kungase futhi kubonakale kuyisizo emva kokuzivocavoca ngoba ukusebenzisa ngaphandle kokudlulela kamuva kungabangela imisipha eqinile.
Uma unesimo esimisiwe noma ibhalansi inselele, cabanga ukusebenzisa isihlalo noma udonga ukuze uthole ukusekelwa. Uma unamandla kakhulu kuma-quads wakho, cabanga ukusebenzisa i-strap noma ibhande ukuze ikusize ufinyelele unyawo lwakho. Uma kungenjalo, akekho enye imishini edingekayo yokwelula i-quadriceps.
Imiyalo
- Uma usebenzisa isihlalo, yima ngemuva kwayo, bese ubeka isandla sakho sokunene phezulu.
- Bhonce ngamabili amadolo ukuze unciphise umzimba wakho kancane.
- Thatha isandla sakho sokunxele emva kwakho bese uqonda indawo phakathi kwesigxobo sokunxele kanye naphezulu kwesinxele sakho sokunxele. Uma ungeke ufinyelele kude kakhulu, lokho kulungile - vele ugobe idolo lakho lesobunxele bese uqonda umlenze wakho ongakwesokunxele lapho unga khona.
Kodwa uma lokhu kunzima, ulethe idolo lomlenze uzobe ulibamba phambili, phambi komzimba wakho. Lokhu kufanele futhi kulethe izinyawo zakho nezinyawo zakho phambili, kuze kube yilapho ungakwazi ukufinyelela phansi bese ugoqa isandla sakho kulowo ndawo. Bese uyiphindele emuva kwakho.
Ngokwenza i-quadriceps emile ilula njalo, cishe uzokuthuthukisa ukuguquguquka okuzokwenza ukwazi ukufinyelela isandla sakho phezulu kunyawo lwakho kalula.
- Ngomusa futhi kancane kancane uqondise umlenze wakho wokuma.
- Hlala khona phakathi kwamasekhondi angu-10 no-30.
Philisa!
Kuthiwani Uma I-Quadriceps Yakho Impela?
Uma ama-quads akho aqinile kakhulu, ngamanye amazwi, kunzima ukuba ufinyelele enyaweni lwakho, ukwelula kuyabuhlungu futhi / noma uzizwa sengathi uzolahlekelwa ibhalansi yakho, into eyodwa ongayenza ibeka udonga noma ibhande ezungeze unyawo lwakho noma izinyawo. Lokhu kufanele kukunikeze amandla okubamba iqhaza ezingeni ongalubekezelela.
Uma usebenzisa lokhu kuhlukahluka, ekupheleni kwemicu esandleni sakho (s) kanye ne-loop ezungeze unyawo lwakho, ulethe eyodwa noma zombili izingalo phezu kwezintambo ngezintambo ezigobile. Donsela ku-strap.
Ukuvala Ukuqina kwe-Quad Stretch
Uma udinga ukunwetshwa okunamandla, gxumela ngobumnene unyawo lomlenze osakazwa ngemuva kwakho nakwezinye izindawo zakho. Zama ukugcina idolo lakho ngqo ngaphansi kwe-hip yakho njengoba wenza lokhu. Uma ukwenza kanjalo kukubeka ngaphezulu, ungayikhohlisa nje kancane, kodwa uma kungenzeka, zama ukugwema lokhu.
Hlala kuleyo ndawo iminyaka emihlanu kuya kwangu-30. Ungakhohlwa ukuphefumula!
Uma ungakwazi ukubeka kalula idolo lakho ngokuqondile ngaphansi kwe-hip yakho, qinisa ukwelula ngo:
- Ukudonsa unyawo lwakho ekubhekeni kwakho.
- Ukucindezela ngobumnene ibhande lakho phambili, uqaphele ukugcina idolo ngaphansi kwe-hip, nonyawo eliseduze ne-buttock yakho.
Zingaki Okufanele Uyenze Futhi Ziningi Kangaki?
Uma wenza lokhu kukhishwa kwe-quadriceps, zama ukubamba imizuzwana engama-30, kanti ubuncane bube yimasekhondi amahlanu. Uma imizuzwana emihlanu yikho konke ongakwenza, yakha isikhathi njengoba uqhubeka uqhuba. Ungaphinda ubeke unyawo lwakho phansi bese uphumula imizuzwana embalwa, bese uzama futhi. Phinda lokhu kulandelana izikhathi ezingu-2-5 bese wenza yonke into emlenzeni owodwa.
| Bamba okungenani | Bamba ubukhulu | Inombolo Yezikhathi | Amathiphu | |
|---|---|---|---|---|
| Amasekhondi ama-5 | Amaminithi angu-30 | 2-5 | Vary izinhlobo zama-quad ozenzayo ukuze uthole "zonke izintambo zomzimba. |
Esinye isici okungase sibe usizo ukushintsha izinhlobo ze-quadriceps owelulayo ngesonto.
Isibonelo, phakathi kwezinsuku zokumiswa kwe-quad emele ngenhla, ungangena ekamela yekamela noma i-Pilates ishukumisela njengokungathi uhlangothi lwama-quadriceps olwehlisiwe. Ukuxuba kungase kukugcine ushukumiseleka ukwelula.
Into esemqoka mayelana nokweluleka ukuqinisekisa ukuthi uthola wonke amaqembu amakhulu ama-muscle, futhi i-quadriceps ngokuqinisekile ibalulekile okumele uyihlanganise.