Quadriceps kwance shimfiɗa
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
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Sakonni ga Quadriceps kwance shimfiɗa
Ƙarƙashin kwance na Quadriceps shine motsa jiki mai amfani wanda da farko ya mayar da hankali kan haɓaka sassauci da ƙarfi a cikin quadriceps, babban ƙungiyar tsoka a gaban cinya. Ya dace da daidaikun mutane na kowane matakan motsa jiki, gami da 'yan wasan da ke neman haɓaka aikinsu da waɗanda ke murmurewa daga rauni ko damuwa. Haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa hana raunin da ya faru a nan gaba, haɓaka daidaituwa da daidaituwa, da haɓaka ƙarfin ƙarancin jiki gaba ɗaya da juriya.
Yanayinta: tsammanin nuni a nuni Quadriceps kwance shimfiɗa
- Koma baya ka kama idon kafa na sama, ja shi zuwa gindin ka.
- Ka rike bayanka a mike kuma kwankwasonka ya tsaya tsayin daka, tabbatar da cewa ba su juyo ba.
- Riƙe wannan matsayi na kimanin daƙiƙa 30, jin shimfiɗa a gaban cinyar ku.
- Saki kuma maimaita motsa jiki a daya gefen.
Lajin Don yi Quadriceps kwance shimfiɗa
- Daidaita Ƙafun Ƙafa: Lanƙwasa gwiwa ɗaya kuma ka dawo don riƙe ƙafarka ko idon sawu. Tabbatar cewa gwiwa ba ta fantsama zuwa gefe amma yana cikin layi tare da kwatangwalo. Wannan yana taimakawa wajen tunkarar tsokoki masu dacewa kuma yana hana damuwa akan gwiwa.
- Yi amfani da madauri idan ana buƙata: Idan ba za ku iya isa ƙafarku ba, yi amfani da madauri ko tawul a kusa da idon sawun ku. Ka guji takura wuyanka ko kafadu a kokarin kai kafarka, saboda zai iya haifar da rauni.
- Zurfafawa A hankali: Ja da ƙafar ku zuwa gindin ku har sai kun ji shimfiɗa a cikin quadriceps na ku. Ka guji kuskuren ja da ƙarfi ko da sauri wanda zai iya haifar da ja ko tsage tsoka. The
Quadriceps kwance shimfiɗa Tambayoyin Masu Nuna
Shi beginners za su iya Quadriceps kwance shimfiɗa?
Ee, tabbas masu farawa za su iya yin aikin motsa jiki na kwance na Quadriceps. Hanya ce mai kyau don shimfiɗa tsokoki a gaban cinyoyin ku. Ga jagora mai sauƙi kan yadda ake yin shi: 1. Ka kwanta a gefenka. 2. Lankwasawa saman gwiwa kuma ka kama kafarka da hannun sama, ka ja diddige zuwa gindin ka. 3. Kiyaye hips ɗin ku kuma gwiwa ta nuna gaba. 4. Riƙe na tsawon daƙiƙa 15-30 sannan canza gefe. Ka tuna don kiyaye motsin ku a hankali da sarrafawa, kuma kada ku tura jikin ku zuwa wurin zafi. Yana da al'ada jin shimfiɗa a hankali, amma bai kamata ya yi rauni ba. Idan ba ku da tabbas game da fom ɗin ku ko kuma idan motsa jiki ya dace da ku, yana da kyau ku tuntuɓi ƙwararrun motsa jiki.
Me ya sa ya wuce ga Quadriceps kwance shimfiɗa?
- Tsaye Quadriceps Stretch: Tsaya tsaye, riƙe goyon baya idan ya cancanta, lanƙwasa ƙafa ɗaya baya kuma kama idon idon ku, ja shi zuwa gindin ku don shimfiɗa quadriceps.
- Side Liing Quadriceps Stretch: Ka kwanta a gefenka, ka ɗauki saman saman ƙafarka na sama kuma ka ja shi zuwa gindinka. Tsaya ɗayan ƙafar madaidaiciya kuma kwatangwalo ɗinka sun tsaya tsayin daka don shimfiɗa quadriceps.
- Hone quadricepsps "kwance lebur a cikin ciki, lanƙwasa daya kafafu da kaiwa don riƙe gwiwowin ka. A hankali ja ƙafar ku zuwa gindin ku don shimfiɗa quadriceps.
- Kneeling Quadriceps Stretch: Gwiwoyi a gwiwa ɗaya, tare da ɗayan ƙafar a ƙasa
Me suna da abin da ya sanya ɗaukehawa ga Quadriceps kwance shimfiɗa?
- Lunges: Lunges suna aiki da quadriceps ta wata hanya daban-daban fiye da shimfiɗar kwance, suna samar da motsa jiki mai ƙarfi wanda ya dace da tsayin daka na quads.
- Kafaffen Latsa: Hakanan wannan motsa jiki yana hari ga quadriceps, kuma ta hanyar ƙara nauyi, yana haɓaka shimfiɗar quadriceps ta hanyar haɓaka ƙarfin tsoka baya ga sassauci.
Karin kalmar raɓuwa ga Quadriceps kwance shimfiɗa
- Nauyin jiki quadriceps mikewa
- Ayyukan ƙarfafa cinya
- Quadriceps kwance motsa jiki
- Motsa jiki don cinya
- Quadriceps mikewa na yau da kullun
- Ayyukan nauyin jiki don quadriceps
- Kwance motsa jiki
- Ayyukan motsa jiki na cinya
- Ayyukan motsa jiki na gida don quadriceps
- Ƙarfafa motsa jiki quad nauyi