Single Sekame Morao Quadriceps Otlolla
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Letsatsi la Single Sekame Morao Quadriceps Otlolla
Single Lean Back Quadriceps Stretch ke boitšhidullo bjo bo šomago bjo bo lebišitšego mešifa ya quadriceps, bo thuša go kaonefatša go feto-fetoga le maemo, go fokotša go gagamala ga mešifa le go thibela dikgobalo. E loketše bo-ramabelo, bao ba ratago go itšhidulla goba mang le mang yo a dirago mediro ya go itšhidulla yeo e gateletšago karolo ya ka tlase ya mmele. Go otlolla mo go na le mohola ka ge go ka godiša tshepedišo ya mošomo dipapading le go itšhidulla, go thuša go fola ka morago ga go itšhidulla, le go thekga maphelo a maoto ka kakaretšo.
Go seka: Phuto ka Phuto Single Sekame Morao Quadriceps Otlolla
- Koba lengwele la gago la go ja gomme o tliše leoto la gago la go ja go leba maragong a gago, o boloke leoto la gago la nngele le otlologile.
- Sekamela morago ka go nanya, o diriša matsogo a gago bakeng sa thekgo, go fihlela o ekwa go otlollwa ka pele ga serope sa gago sa le letona.
- Swara go otlolla metsotswana ye e ka bago ye 30, o kgonthišetše gore o hema ka mo go tseneletšego gomme o iketle ka gare ga go otlolla.
- Pheta tshepedišo ka leoto la gago la nngele.
Dithuto tsa go seka Single Sekame Morao Quadriceps Otlolla
- Go Bea Boemo ka Nepo: Thoma ka go khunama fase goba mopete. Tuck leoto le tee ka fase gomme o ithekge ka morago, o diriše matsogo a gago bakeng sa thekgo. Lengole la gago le lengwe le swanetše go dula le kobegile leoto la gago le bataletšego fase. Kgonthiša gore mokokotlo wa gago o otlologile gomme ga o o arching ka mo go feteletšego, e lego phošo e tlwaelegilego yeo e ka lebišago bohlokong bja ka tlase ga mokokotlo.
- Go Otlolla Ganyenyane-ganyenyane: Ithekga ka morago ganyenyane-ganyenyane go fihlela o ekwa go otlolla ka pele ga serope sa gago. Phema phošo ya go gapeletša go otlolla. E swanetše go ikwa e lokologile, e sego bohloko. Ge e ba o ekwa bohloko le ge e le bofe bjo bogale goba bjo bo tseneletšego, fokotša go otlolla.
- Swara le go Hema: Swara go otlolla metsotswana ye e ka bago ye 15-30, o gopola go hema ka mo go tseneletšego le ka mehla.
Single Sekame Morao Quadriceps Otlolla Ditet Mighta a Kgothatso: FAQs
Badi ba ipakanye ba ka seka Single Sekame Morao Quadriceps Otlolla?
Ee, bao ba thomago ba ka dira boitšhidullo bja Single Lean Back Quadriceps Stretch. Le ge go le bjalo, go bohlokwa go lemoga gore ba swanetše go thoma ka go nanya le go boloka sebopego sa maleba go efoga dikgobalo. Boitšhidullo bjo bo akaretša go otlolla di- quadriceps, e lego mešifa e megolo yeo e lego ka pele ga serope. Ge e ba ba e-kwa go se iketle goba bohloko le ge e le bofe, ba swanetše go kgaotša go itšhidulla gatee-tee. Ka mehla ke kgopolo e botse gore bao ba thomago go thoma mokgwa ofe goba ofe o mofsa wa go itšhidulla ka tlase ga tlhahlo ya setsebi seo se tlwaeditšwego goba mohlahli wa go itšhidulla.
Ke eng tse di tsweletseng tsa Single Sekame Morao Quadriceps Otlolla?
- Lying Side Quad Stretch: Se se dirwa ka go robala ka lehlakoreng la gago, go goga leoto la gago la ka godimo ka morago ga mmele wa gago ka go swara leoto goba leqaqailaneng, le go boloka leoto le lengwe le lokologile.
- Kneeling Quad Stretch: Se se akaretša go khunama ka lengwele le tee le go kgoromeletša ditheka tša gago pele go otlolla quad ya leoto la gago la ka morago.
- Pigeon Pose Quad Stretch: Pose ye ya yoga e akaretša go koba leoto le tee ka pele ga gago gomme o katološetše le lengwe ka morago, ke moka o fihlelele morago go gogela leoto la leoto leo le katološitšwego go leba maragong a gago.
- Prone Quad Stretch: Se se dirwa ka go robala a bataletšego ka mpeng ya gago gomme o goge leoto le tee go leba maragong, o boloka leoto la gago le lengwe le otlologile e bile le iketlile fase.
Ke eng ditintlha tse di lekanang le tse Single Sekame Morao Quadriceps Otlolla?
- Di-Hamstring Curls: Di-hamstring curl di lebiša mešifa ya ka morago ga serope, di kgothaletša teka-tekano ya maoto ka kakaretšo. Ka go matlafatša dithapo tša leoto, di thuša go thekga di- quadriceps nakong ya Single Lean Back Quadriceps Stretch, e lego seo se dirago gore go otlolla go šome kudu.
- Squats: Squats ke boitšhidullo bjo bongwe bjo bo matlafatšago quadriceps, go swana le Single Lean Back Quadriceps Stretch. Ka go kaonefatša matla a mešifa ye, go squat go ka thuša go kaonefatša go šoma gabotse ga go otlolla le go fokotša kotsi ya go gobala.
Dikarolo tse ling mpe ka Single Sekame Morao Quadriceps Otlolla
- Bodyweight Serope Boitšhidullo
- Single Sekamela Morago Quad otlolla
- Ditlwaetšo tša go Matlafatša Dirope
- Boima ba Mmele Quadriceps Boitšhidullo
- Lean Morago Leoto otlolla
- Bodyweight Boitšhidullo bakeng sa Dirope
- Boitšhidullo bja go Sekama Morago o tee
- Thigh Toning Bodyweight Boitšhidullo
- Mokgwa wa go Otlolla Quadriceps
- Leoto le le leng Lean Back Stretch