Kūlana Quadriceps Stretch

• Ke kino: Nā ʻauhinaʻōpiopio, Matauʻu
• Kiko kā: Kaumaha kino.
• Nā iwi nui: Quadriceps

Palapala Hoʻouna i ka Kūlana Quadriceps Stretch

ʻO ka Standing Quadriceps Stretch he hana maʻalahi a maikaʻi hoʻi e kuhikuhi mua i nā quadriceps, nā ʻiʻo nui ma mua o kou ʻūhā. He kūpono kēia ʻōlima no nā mea haʻuki, nā mea hoihoi, a i ʻole kekahi e ʻimi nei e hoʻomaikaʻi i ko lākou kino haʻahaʻa a hoʻemi i ka paʻa o ka ʻiʻo. Ma ka hana mau ʻana i kēia kiko, hiki i nā kānaka ke hoʻonui i ko lākou ʻano o ka neʻe ʻana, hoʻomaikaʻi i ka hana haʻuki holoʻokoʻa, a pale i nā hōʻeha wāwae.

Ke hana i ka: Hoʻouna Step-by-Step Kūlana Quadriceps Stretch

• E kulou i kou kuli ʻākau, e lawe mai i kou kuʻekuʻe wāwae i kou ʻāʻī.
• E hoʻi i hope a hopu i kou wāwae ʻākau me kou lima ʻākau, e mālama i ke kaulike.
• E huki mālie i kou wāwae a kokoke i kou ʻāʻī, e kuhikuhi i kou kuli i lalo, a hiki i kou manaʻo ʻana i kahi kikoʻī ma mua o kou ʻūhā.
• E hoʻopaʻa i ke kikoo no kahi o 30 kekona, a laila hoʻokuʻu a hana hou ma kekahi ʻaoʻao.

Nākōkua no ka hana ʻana Kūlana Quadriceps Stretch

• Paʻa i ka wāwae pololei: E kulou i kou kuli a lawe i kou wāwae i kou ʻāʻī. E paʻa i kou kuʻekuʻe wāwae, ʻaʻole i kou wāwae, no ka mea, hāʻawi ia i kahi paʻa paʻa paʻa a hiki iā ʻoe ke hoʻomalu maikaʻi i ke kiko. ʻO ka hewa maʻamau: ʻO ka hopu ʻana i ka wāwae ma kahi o ka kuʻekuʻe wāwae. Hiki i kēia ke alakaʻi i ka nalo ʻana o ke kaulike a i ʻole ka hoʻolōʻihi pono ʻole.
• ʻŌnaehana ʻoluʻolu: E huki mālie i kou wāwae i kou ʻāʻī a hiki i kou manaʻo ʻana i kahi kikoʻī ma mua o kou ʻūhā. Pono e ʻoluʻolu ke kau ʻana a ʻaʻole e ʻeha. Ke kuhihewa maʻamau: ʻO ka hoʻolōʻihi ʻana a i ʻole ke koi ʻana i ka wāwae i ka ʻāʻī. Hiki i kēia ke hōʻeha i ke kuli a i ʻole quadr

Kūlana Quadriceps Stretch Nā Papahana No Nā

Hiki i nā mea hoʻomaka ke hana i ka Kūlana Quadriceps Stretch?

ʻAe, hiki i ka poʻe hoʻomaka ke hana i ka Standing Quadriceps Stretch. He hana maʻalahi hiki ke hana ʻia ma nā wahi āpau a ʻaʻole pono i nā mea hana. He ala maikaʻi loa ia e kikoo ai i mua o kou ʻūhā, ʻike ʻia hoʻi kāu quadriceps. Eia naʻe, he mea nui e hoʻomanaʻo e mālama i ke ʻano maikaʻi a me ke kaulike. Inā paʻakikī ke kaulike, hiki iā lākou ke hoʻohana i ka paia a i ʻole ka noho no ke kākoʻo. E like me nā manawa a pau, pono lākou e hoʻomaka lohi a hoʻonui mālie i ka lōʻihi a me ka ikaika o ke kau ʻana me ka hoʻomaikaʻi ʻana o ko lākou maʻalahi.

He mea hāʻawi nui ʻia no ka Kūlana Quadriceps Stretch?

• Prone Quadriceps Stretch: Ma kēia ʻano hoʻololi, moe ʻoe ma kou ʻōpū a huki i kou wāwae i kou ʻāʻī, e pili pū ana kou mau kuli.
• Lunging Quadriceps Stretch: Pono kēia mana iā ʻoe e hele i mua i kahi kūlana lunge, a laila e hoʻi i hope a huki i kou wāwae hope i kou ʻāʻī, e hohola i nā quadriceps o kou wāwae hope.
• ʻO ka Pigeon Pose Quadriceps Stretch: ʻO kēia ʻano hoʻololi yoga-inspired e pili ana i ke kulou ʻana i hoʻokahi wāwae i mua ou a hoʻolōʻihi i kekahi ma hope, a laila e hoʻi i hope e huki i kou wāwae lōʻihi i kou ʻāʻī.
• Kneeling Quadriceps Stretch: No kēia kikoo, kukuli ʻoe ma kekahi kuli, me ka wāwae ʻē aʻe ma ka papahele i mua ou, a laila e hoʻi i hope e huki i kou kuli.

He aha nā mea hoʻoili maikaʲi no ka Kūlana Quadriceps Stretch?

• ʻO Squats kekahi hana maikaʻi ʻē aʻe e hoʻokō i ka Standing Quadriceps Stretch, ʻoiai lākou e kuhikuhi ana i nā quadriceps, glutes, a me nā hamstrings, e hoʻomaikaʻi ana i ka ikaika o ke kino haʻahaʻa a me ke kaulike.
• Hoʻohui pū nā hoʻomaʻamaʻa Leg Press i ka Standing Quadriceps Stretch no ka mea ke kuhikuhi pono nei lākou i nā ʻiʻo quadriceps, e like me ke kikoo, akā hoʻohui i kahi mea kūʻē e kōkua i ke kūkulu ʻana i ka ikaika a me ka hoʻomanawanui.