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Kuyimirira kwa Quadriceps Kutambasula

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoQuadriceps
Amashwa eqhapho
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Ukuxhumana kwe Kuyimirira kwa Quadriceps Kutambasula

The Standing Quadriceps Stretch ndi masewera osavuta koma ogwira mtima omwe amalimbana kwambiri ndi quadriceps, minofu yayikulu kutsogolo kwa ntchafu zanu. Kutambasula uku ndikwabwino kwa othamanga, okonda zolimbitsa thupi, kapena aliyense amene akufuna kusintha kusinthasintha kwa thupi lawo ndikuchepetsa kulimba kwa minofu. Pochita kutambasula kumeneku nthawi zonse, anthu amatha kupititsa patsogolo kayendetsedwe kake, kupititsa patsogolo masewera olimbitsa thupi, komanso kupewa kuvulala kwa miyendo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyimirira kwa Quadriceps Kutambasula

  • Phimbani bondo lanu lakumanja, kubweretsa chidendene chanu chakumatako.
  • Bwererani kumbuyo ndikugwira phazi lanu lamanja ndi dzanja lanu lamanja, kusunga bwino.
  • Kokani phazi lanu mofatsa pafupi ndi ntchafu yanu, ndikusunga bondo lanu pansi, mpaka mutamva kutambasula kutsogolo kwa ntchafu yanu.
  • Gwirani kutambasula kwa masekondi pafupifupi 30, kenaka mutulutseni ndikubwereza mbali inayo.

Izinto zokwenza Kuyimirira kwa Quadriceps Kutambasula

  • Kugwira Phazi Moyenera: Pindani bondo lanu ndi kubweretsa phazi lanu ku matako. Gwirani phazi lanu, osati phazi lanu, chifukwa limapereka chitetezo chowonjezereka ndikukulolani kulamulira kutambasula bwino. Kulakwitsa Wamba: Kugwira phazi m’malo mwa bondo. Izi zingayambitse kutayika bwino kapena kutambasula kosagwira ntchito.
  • Kutambasula Mofatsa: Kokani phazi lanu mofatsa ku ntchafu yanu mpaka mutamva kutambasula kutsogolo kwa ntchafu yanu. Kutambasula kuyenera kukhala komasuka komanso osayambitsa ululu uliwonse. Kulakwitsa Kofala: Kutambasula mopambanitsa kapena kukakamizira phazi kumtunda. Izi zitha kuvulaza bondo kapena quadr

Kuyimirira kwa Quadriceps Kutambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuyimirira kwa Quadriceps Kutambasula?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Standing Quadriceps Stretch. Ndizochita zophweka zomwe zingatheke paliponse ndipo sizifuna zipangizo zilizonse. Ndi njira yabwino yotambasulira kutsogolo kwa ntchafu zanu, zomwe zimadziwikanso kuti quadriceps. Komabe, ndikofunikira kukumbukira kukhala ndi mawonekedwe abwino komanso okhazikika. Ngati kulinganiza kuli kovuta, angagwiritse ntchito khoma kapena mpando kuthandizira. Monga nthawi zonse, ayenera kuyamba pang'onopang'ono ndikuwonjezera nthawi ndi mphamvu ya kutambasula pamene kusinthasintha kwawo kukukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyimirira kwa Quadriceps Kutambasula?

  • Kutambasula kwa Quadriceps: Mwakusiyana uku, mumagona pansi pamimba mwanu ndikukokera phazi lanu kumatako, ndikusunga mawondo anu pamodzi.
  • Lunging Quadriceps Stretch: Mtunduwu umafuna kuti mutenge sitepe yopita kutsogolo, kenaka mufike kumbuyo ndikukokera phazi lanu lakumbuyo kumatako, ndikutambasula quadriceps ya mwendo wanu wakumbuyo.
  • Kutambasula kwa Pigeon Pose Quadriceps: Kusintha kouziridwa ndi yoga kumeneku kumaphatikizapo kupinda mwendo umodzi patsogolo panu ndikutambasula wina kumbuyo, ndikubwerera kumbuyo kuti kukoka phazi lanu lotalikirapo kumatako.
  • Kugwada kwa Quadriceps Kutambasula: Pa kutambasula uku, mumagwada pa bondo limodzi, ndi phazi lina pansi patsogolo panu, kenako bwererani kumbuyo kuti mugwade.

Izinto zokufunda ezishisa ezivumelekile Kuyimirira kwa Quadriceps Kutambasula?

  • Ma squats ndi masewera ena ogwira ntchito omwe amathandizira Standing Quadriceps Stretch, pamene amayang'ana quadriceps, glutes, ndi hamstrings, kupititsa patsogolo mphamvu zochepetsera thupi komanso moyenera.
  • Zochita za Leg Press zimagwirizananso ndi Standing Quadriceps Stretch chifukwa imayang'ana makamaka minofu ya quadriceps, monga kutambasula, koma onjezerani chinthu chotsutsa kuti chithandizire kumanga mphamvu ndi kupirira kwa minofu.

Amaxabiso angamahlekwane kanye Kuyimirira kwa Quadriceps Kutambasula

  • Maseŵera olimbitsa thupi a Quadriceps
  • Body Weight Quad Stretch
  • Zochita Zolimbitsa Ntchto
  • Standing Quad Stretch
  • Zochita Zolimbitsa Thupi Pantchafu
  • Maphunziro a Quadriceps
  • Kutambasula Miyendo
  • Zochita Zolimbitsa Thupi Pantchafu
  • Zochita Zolimbitsa Thupi za Quad
  • Zochita Zapakhomo za Quadriceps