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Quadriceps kutambasula

Umakhi woMsebenzi

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

Kutambasula kwa Quadriceps ndi ntchito yopindulitsa yomwe imayang'ana minofu yakutsogolo ya ntchafu, kumathandizira kusinthasintha kwawo komanso mphamvu. Ndi masewera olimbitsa thupi abwino kwa othamanga, othamanga, kapena aliyense amene amachita masewera olimbitsa thupi, chifukwa amathandizira kuchepetsa chiopsezo cha kuvulala powonjezera kutha kwa minofu. Kuphatikizira kutambasula uku m'chizoloŵezi chanu kungathe kuchepetsa kulimba kwa minofu, kuwongolera kaimidwe, ndi kupititsa patsogolo kayendetsedwe ka miyendo, ndikupangitsa kuti ikhale yopindulitsa ku regimen iliyonse yolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Quadriceps kutambasula

  • Kwezani phazi lanu lakumanzere kumbuyo kwanu, kugwada pabondo, ndi kuligwira ndi dzanja lanu lamanzere.
  • Kokani phazi lanu pang'onopang'ono ku ntchafu yanu, chiuno chanu chikhale cholunjika ndipo bondo lanu likuyang'ana pansi, mpaka mutamva kutambasula kutsogolo kwa ntchafu yanu.
  • Gwirani kutambasula kwa masekondi 20-30, kupuma mozama komanso mofanana.
  • Tulutsani phazi lanu ndikubwereza kutambasula pa mwendo wina.

Izinto zokwenza Quadriceps kutambasula

  • Kuyika Moyenera: Imirirani choongoka ndi mapazi anu motalikirana m’lifupi mwake. Gwirani bondo limodzi, kubweretsa chidendene chanu ku matako anu. Gwirani pakhoma kapena mpando kuti musamalire ngati pakufunika kutero. Cholakwika choti mupewe: Osapindika msana wanu kapena kupendekera m'chiuno mukamatambasula. Izi zitha kuyika zovuta zosafunikira pamsana wanu.
  • Kutambasula Mofatsa: Gwirani pabondo lanu ndikulikokera pang'onopang'ono kumtunda mpaka mutamva kutambasula kutsogolo kwa ntchafu yanu. Muyenera kumva kukoka pang'ono, osati kupweteka. Zolakwika zomwe muyenera kupewa: Osadumpha kapena kugwiritsa ntchito mayendedwe adzidzidzi, ogwedezeka. Izi zitha kuvulaza.
  • Gwirani Kutambasula: Gwirani kutambasula kwa masekondi pafupifupi 30, kenaka mutulutse pang'onopang'ono

Quadriceps kutambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Quadriceps kutambasula?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Quadriceps. Ndi ntchito yosavuta komanso yothandiza kutambasula minofu kutsogolo kwa ntchafu. Komabe, ndikofunikira kuchita izi moyenera kuti musavulale. Ngati ndinu oyamba, mungafune kukhala ndi khoma kapena mpando pafupi kuti zikuthandizeni kukhala bwino. Nazi njira zoyambira: 1. Imani molunjika ndikugwiritsitsa chothandizira ngati chikufunika. 2. Gwirani bondo limodzi ndi kubweretsa chidendene chanu ku matako. 3. Gwirani bondo lanu ndi dzanja kumbali imodzi (ngati mungathe kufika, ngati sichoncho, mungagwiritse ntchito chingwe kapena thaulo kuti muthandizidwe). 4. Kokani phazi pang'onopang'ono ku ntchafu yanu mpaka mutamva kutambasula kutsogolo kwa ntchafu yanu. Yendani mwendo wanu wina wowongoka ndipo bondo lanu liloze pansi. 5. Gwirani kutambasula kwa masekondi pafupifupi 30, kenaka sinthani miyendo. Kumbukirani kusunga thupi lanu mowongoka ndi kupewa kupinda m'chiuno. Ngati mukumva ululu uliwonse, siyani

Yintoni imibalabala enzima yale nhliziyo emangalisayo Quadriceps kutambasula?

  • Kutambasulira kwa Quadriceps: Mwakusiyana uku, mumagona cham'mbali, gwira bondo la mwendo wanu wakumtunda, ndikukokera pang'onopang'ono kumatako anu, ndikumangirira mawondo anu.
  • Kutambasula kwa Pigeon Pose Quadriceps: Yoga iyi imaphatikizapo kupinda mwendo umodzi patsogolo panu ndi mwendo wina kumbuyo, ndikumangira mwendo wakumbuyo mmwamba ndikufikira kumbuyo kuti mugwire bondo, kutambasula quadriceps.
  • Kugwada kwa Quadriceps Kutambasula: Apa, mumagwada pa bondo limodzi, ndi phazi lina pansi kutsogolo kwanu, kenaka gwirani bondo la mwendo wogwada ndikulikokera ku chiuno.
  • Kutambasulira kwa Quadriceps: Kusiyanasiyana kumeneku kumaphatikizapo kugona pansi pamimba panu, kupinda mwendo umodzi pa bondo, ndi

Izinto zokufunda ezishisa ezivumelekile Quadriceps kutambasula?

  • Ma squats, monga mapapu, amagwira ntchito ya quadriceps, komanso amakhudza thupi lonse la pansi ndi pachimake, kupititsa patsogolo ubwino wa kutambasula kwa Quadriceps pokonza bwino komanso kukhazikika.
  • Makina osindikizira a miyendo ndi njira ina yabwino kwambiri yochitira masewera olimbitsa thupi, chifukwa imayang'ana kwambiri quadriceps, zomwe zimathandiza kulimbitsa mphamvu ya minofu ndi kupirira, zomwe zingapangitse mphamvu ya kutambasula kwa Quadriceps.

Amaxabiso angamahlekwane kanye Quadriceps kutambasula

  • Kulimbitsa thupi kwa Quadriceps
  • Zochita zolimbitsa thupi za ntchafu
  • Zochita zolimbitsa thupi za Quadriceps
  • Zolimbitsa thupi kunyumba za quads
  • Zochita za toning ntchafu
  • Bodyweight quad kutambasula
  • Quadriceps kutambasula chizolowezi
  • Zochita za minofu ya ntchafu
  • Kulimbitsa thupi quad quad
  • Zolimbitsa thupi zama quads amphamvu