Pereka Rectus Femoris
Umakhi woMsebenzi
Asa zokubonisa:
Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe Pereka Rectus Femoris
Zolimbitsa thupi za Roll Rectus Femoris ndizochita zolimbitsa thupi zopindulitsa zomwe zimayang'ana ma quadriceps, kupititsa patsogolo kusinthasintha, komanso kulimbikitsa kuchira kwa minofu. Ndi yabwino kwa othamanga, makamaka othamanga ndi okwera njinga, omwe amafunikira minofu yamphamvu komanso yosinthika ya miyendo, koma ikhoza kukhala yopindulitsa kwa aliyense amene akufuna kupititsa patsogolo mphamvu za thupi komanso kusinthasintha. Pophatikiza masewerawa m'chizoloŵezi chawo, anthu amatha kuchepetsa kulimba kwa minofu, kuwongolera kuyenda, komanso kuchepetsa chiopsezo cha kuvulala kwa miyendo.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Pereka Rectus Femoris
- Pang'onopang'ono gudubuza mmbuyo ndi mtsogolo kotero kuti chodzigudubuza chithovu chimayenda mmwamba ndi pansi pakati pa chiuno ndi mawondo anu, kulunjika mbali yakutsogolo ya ntchafu zanu zomwe ndi minofu ya rectus femoris.
- Onetsetsani kuti mutu wanu ukugwira ntchito komanso thupi lanu molunjika panthawi yochita masewera olimbitsa thupi.
- Ngati mupeza malo opendekera kwambiri, imirirani kwa masekondi angapo kuti muchepetse kupsinjika ndikuthandizira kutsitsa.
- Pitirizani kuchita masewera olimbitsa thupi kwa masekondi 30 mpaka miniti imodzi, kapena bola ngati ikumva bwino komanso yopindulitsa.
Izinto zokwenza Pereka Rectus Femoris
- Kuyika Moyenera: Dzikhazikitseni bwino pa chogudubuza thovu. The rectus femoris ndi imodzi mwa minofu inayi ya quadriceps yomwe ili pakati pa ntchafu yakutsogolo. Yambani mwa kugona chafufumimba ndi chodzigudubuza thovu pansi pa ntchafu zanu ndipo kulemera kwanu kumangiriridwa pamphumi ndi zala zanu.
- Pereka Pang'onopang'ono: Kulakwitsa kofala ndikugudubuzika mwachangu. Cholinga cha masewerawa ndikugwiritsa ntchito kukakamiza ndikusisita minofu, kotero muyenera kugudubuza pang'onopang'ono. Yesani kusuntha zosaposa inchi imodzi pamphindikati. Mukapeza madera omwe ali othina kapena opweteka, imirirani kwa masekondi angapo ndikulola kuti chopukusira chithovu chimire.
- Osagudubuza Pamabondo Kapena M'chiuno: Pewani kugudubuza molunjika pa
Pereka Rectus Femoris Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Pereka Rectus Femoris?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Roll Rectus Femoris. Komabe, ndikofunikira kuyamba pang'onopang'ono komanso mofatsa kuti musavulale. Zochita izi ndizopindulitsa pakutambasula ndikuchepetsa kupsinjika kwa minofu ya rectus femoris, yomwe ndi imodzi mwa minofu inayi ya quadriceps pantchafu. Nthawi zonse ndi bwino kukaonana ndi akatswiri olimbitsa thupi kapena akatswiri olimbitsa thupi kuti muwonetsetse njira yoyenera komanso yolondola.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Pereka Rectus Femoris?
- The Crossed Leg Rectus Femoris Roll, yomwe imaphatikizapo kuwoloka mwendo umodzi pamwamba pa inzake pamene ikugudubuza kuti iwononge minofu kwambiri.
- The Prone Rectus Femoris Roll, pomwe mumagona pansi ndikugudubuza mwendo umodzi panthawi, ndikukakamiza minofu.
- The Side Lying Rectus Femoris Roll imaphatikizapo kugona m'mbali mwako ndikuyika chopukutira chithovu pansi pa ntchafu yanu, kusuntha mmbuyo ndi mtsogolo kutikita minofu.
- The Standing Rectus Femoris Roll, pomwe mumayima ndikuyika chopukutira pakhoma, ndikutsamira ndi ntchafu yanu kuti mutulutse minofu.
Izinto zokufunda ezishisa ezivumelekile Pereka Rectus Femoris?
- Ma squats amathanso kuthandizira Roll Rectus Femoris, chifukwa samangogwira ntchito ya quadriceps komanso amalumikizana ndi hamstrings ndi glutes, kulimbikitsa kukula kwa minofu m'munsi mwa thupi.
- Makina osindikizira a mwendo ndi ntchito ina yopindulitsa, chifukwa imalunjika ku quadriceps mofanana ndi Roll Rectus Femoris, komanso amagwirizanitsa ana a ng'ombe ndi hamstrings, kuthandizira mphamvu zonse za mwendo ndi minofu.
Amaxabiso angamahlekwane kanye Pereka Rectus Femoris
- Rectus Femoris Rolling Exercise
- Quadriceps Roller Workout
- Kuchita masewera olimbitsa thupi
- Foam Roller ya Quadriceps
- Zochita Zolimbitsa Thupi za Rectus Femoris
- Zolimbitsa Thupi Zolimbitsa Thupi
- Quadriceps Kulimbitsa ndi Roller
- Zolimbitsa thupi za Foam Roller za Quads
- Roll Rectus Femoris Workout
- Kuchita Zolimbitsa Thupi za Minofu Yantchafu