Quadriceps yagona kutambasula
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Ukuxhumana kwe Quadriceps yagona kutambasula
Kutambasula kwa Quadriceps ndi ntchito yopindulitsa yomwe imayang'ana kwambiri kuwonjezereka kusinthasintha ndi mphamvu mu quadriceps, gulu lalikulu la minofu kutsogolo kwa ntchafu. Ndiwoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuphatikiza othamanga omwe akufuna kuwongolera machitidwe awo ndi omwe akuchira kuvulala kapena kupsinjika. Kuphatikizira kutambasula uku muzochita zanu kungathandize kupewa kuvulala kwamtsogolo, kukonza bwino komanso kugwirizanitsa, komanso kulimbitsa mphamvu zotsika za thupi ndi kupirira.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Quadriceps yagona kutambasula
- Bwererani kumbuyo ndikugwira bondo la mwendo wanu wam'mwamba, ndikulikokera kumatako.
- Sungani msana wanu molunjika ndipo chiuno chanu chikhale chokhazikika, kuonetsetsa kuti sakubwerera.
- Gwirani izi kwa masekondi pafupifupi 30, mukumva kutambasula kutsogolo kwa ntchafu yanu.
- Kumasula ndi kubwereza zolimbitsa thupi mbali inayo.
Izinto zokwenza Quadriceps yagona kutambasula
- Kuyanjanitsa Miyendo Yoyenera: Pindani bondo limodzi ndikubwerera kumbuyo kuti mugwire phazi kapena bondo. Onetsetsani kuti bondo lanu silinatembenuzidwe kumbali koma likugwirizana ndi chiuno chanu. Izi zimathandiza kulunjika minofu yoyenera ndikuletsa kupsinjika pa bondo.
- Gwiritsirani Ntchito Lamba Ngati Pakufunika: Ngati simukutha kufikira phazi lanu, gwiritsani ntchito lamba kapena thaulo kuzungulira bondo. Pewani kukanitsa khosi kapena mapewa anu kuyesera kufikira phazi lanu, chifukwa zingayambitse kuvulala.
- Kuzama Pang'onopang'ono: Kokani phazi lanu kumatako mpaka mutamva kutambasula mu quadriceps yanu. Pewani kulakwitsa kukoka mwamphamvu kwambiri kapena mofulumira kwambiri zomwe zingayambitse minofu kukoka kapena kung'ambika. The
Quadriceps yagona kutambasula Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Quadriceps yagona kutambasula?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Quadriceps. Ndi njira yabwino kutambasula minofu kutsogolo kwa ntchafu zanu. Nayi kalozera wosavuta momwe mungachitire: 1. Gona chammbali. 2. Pindani bondo lanu lakumtunda ndikugwira phazi lanu ndi dzanja lanu lapamwamba, kukokera chidendene chanu kumtunda. 3. Sungani chiuno chanu mokhazikika ndipo bondo lanu likuloza kutsogolo. 4. Gwirani kwa masekondi 15-30 ndiyeno kusinthana mbali. Kumbukirani kuti mayendedwe anu azikhala pang'onopang'ono komanso owongolera, ndipo musamakankhire thupi lanu mpaka kupweteka. Si zachilendo kumva kutambasula pang'ono, koma siziyenera kupweteka. Ngati simukutsimikiza za mawonekedwe anu kapena ngati masewerawa ndi oyenerera, ndi bwino kukaonana ndi katswiri wolimbitsa thupi.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Quadriceps yagona kutambasula?
- Kuyimirira kwa Quadriceps Kutambasula: Imani molunjika, gwiritsitsani chothandizira ngati kuli kofunikira, pindani mwendo umodzi kumbuyo ndikugwira bondo lanu, kulikokera kumatako kuti mutambasule quadriceps.
- Kumbali Kunama Quadriceps Tambasula: Gona kumbali yako, gwira phazi lapamwamba la mwendo wako wakumtunda ndikulikokera kumatako. Sungani mwendo winawo molunjika ndipo chiuno chanu chikhale chokhazikika kuti mutambasule quadriceps.
- The Prone Quadriceps Stretch: Gona pansi pamimba panu, pindani mwendo umodzi ndikubwerera kumbuyo kuti mugwire bondo lanu. Kokani phazi lanu molunjika kumatako kuti mutambasule quadriceps.
- Kuwoloka kwa Quadriceps Kugwada: Gwirani bondo limodzi, phazi lina pansi
Izinto zokufunda ezishisa ezivumelekile Quadriceps yagona kutambasula?
- Mapapo: Mapapo amagwira ntchito ya quadriceps mosiyana pang'ono ndi kutambasula kunama, kupereka kulimbitsa thupi kwamphamvu komwe kumayenderana ndi kutambasula kwa quad.
- Leg Press: Zochita izi zimayang'ananso quadriceps, ndipo powonjezera kulemera, zimagwirizanitsa quadriceps yomwe ili yogona pomanga mphamvu ya minofu kuphatikizapo kusinthasintha.
Amaxabiso angamahlekwane kanye Quadriceps yagona kutambasula
- Kulemera kwa thupi kwa quadriceps kutambasula
- Zochita zolimbitsa ntchafu
- Quadriceps yagona yolimbitsa thupi
- Zochita zolimbitsa thupi za ntchafu
- Quadriceps kutambasula chizolowezi
- Zochita zolimbitsa thupi za quadriceps
- Kuchita masewera olimbitsa thupi kwa quad
- Zochita zotambasula ntchafu
- Zolimbitsa thupi kunyumba za quadriceps
- Zolimbitsa thupi za quad zolimbitsa thupi