Kwadrisɛps de strɛch
Profayiri y'eby'okufuna
Ntago Exercises:
Tekamu akatale mu kusolo lwo!
Okuwandikira ku Kwadrisɛps de strɛch
di Kwadriseps strεch na bεnεfit εksεsayz we de tכk bכt di fכnt tכg mכsul dεm, we de εp fכ mek dεn fleksibiliti εn trεnk. Na fayn wokɔt fɔ atlet, rɔna, ɔ ɛnibɔdi we de du tin dɛn we gɛt ay impak, bikɔs i de ɛp fɔ ridyus di risk fɔ injuri bay we i de mek di mɔsul dɛn elastik fayn. If yu put dis strɛch insay yu rutin, i kin mek di mɔsul dɛn nɔ tayt, i kin mek yu tinap fayn, ɛn i kin mek yu leg wok fayn, ɛn dis kin mek i fayn fɔ ad to ɛni fitnɛs rijim.
Okukubidde ku: Nkugiyigisa Kwadrisɛps de strɛch
- Lift yu lɛft fut biɛn yu, bɛn na yu ni, ɛn ol am wit yu lɛft an.
- Pul yu fut jisnɔ to yu bɔdi, kip yu hip dɛn stret ɛn yu ni de pɔynt to di grɔn, te yu fil se yu strɛch na di fɔs pat pan yu shɔl.
- Hol di strɛch fɔ 20-30 sɛkɔn, brith dip ɛn ivin.
- Rilis yu fut ɛn ripit di strɛch na di ɔda leg.
Amakulu mu kubiteekamu Kwadrisɛps de strɛch
- Kɔrɛkt Pozishɔn: Tinap stret wit yu fut dɛn we de nia yu hip-wid. Bɛnd wan ni, briŋ yu il to yu bɔdi. Hol pan wɔl ɔ chia fɔ balans if nid de. Mistek we yu fɔ avɔyd: Nɔ arch yu bak ɔ tilt yu hip dɛn fɔ go bifo we yu de strɛch. Dis kin mek yu gɛt strɛs we nɔ nid fɔ de na yu bɔdi we de dɔŋ.
- Jɛntil Stret: Hol yu anklɛ ɛn pul am jisnɔ to yu bɔdi te yu fil se yu strɛch na di fɔs pat pan yu shɔl. Yu fɔ fil se yu de pul am saful wan, nɔto fɔ fil pen. Kɔmɔn mistek we yu fɔ avɔyd: Nɔ bounce ɔ yuz sɔdɛn, jɔk muvmɛnt. Dis kin mek pɔsin wund.
- Hol Di Stretch: Hol di stretch fɔ lɛk 30 sɛkɔn, dɔn lɛf am smɔl smɔl
Kwadrisɛps de strɛch Ebitala by'omuyigiriza
Mwebale kuteekamu Kwadrisɛps de strɛch?
Yɛs, di wan dɛn we de bigin fɔ du di wok kin rili du di Quadriceps stretch exercise. Na simpul ɛn fayn ɛgzampul fɔ strɛch di mɔsul dɛn we de bifo di shɔl. Bɔt, i impɔtant fɔ du am kɔrɛkt wan fɔ mek yu nɔ wund. If yu na pɔsin we de bigin, yu kin want fɔ gɛt wɔl ɔ chia nia yu fɔ ɛp yu fɔ balans. Na di men tin dɛn we yu fɔ du: 1. Tinap stret ɛn ol sɔpɔt if nid de. 2. Bεnd wan knee εn bכn yu il to yu bכtכk. 3. Grap yu anklɛ wit di an na di sem say (if yu ebul fɔ rich am, if nɔto so, yu kin yuz strap ɔ tawɛl fɔ ɛp). 4. Pul yu fut jisnɔ to yu bɔt te yu fil se yu strɛch na di fɔs pat pan yu shɔl. Kip yu ɔda leg stret ɛn yu ni fɔ pɔynt to di grɔn. 5. Hol di stretch fo lek 30 sekond, den swich leg. Mɛmba fɔ mek yu bɔdi stret ɛn nɔ bɛn na yu wes. If yu fil ɛni pen, stɔp di...
Ki kitiibwa eby'okukozesa omuntu Kwadrisɛps de strɛch?
- Lying Quadriceps Stretch: Insay dis vεryushכn, yu de le pan yu sayd, grap yu tכp leg in ankכl, εn pul am jכnt to yu bכtכk, kip yu kכn dεm tכgeda.
- Pijin Poz Kwadrisɛps Stret: Dis yoga poz involv fɔ bɛn wan leg bifo yu wit di ɔda leg we yu ɛkstɛnd bak, dɔn yu bɛnd di bak leg ɔp ɛn rich bak fɔ ol di anklɛ, strɛch di kwadrisɛps.
- Kneeling Quadriceps Stretch: Na ya, yu de nil dɔŋ pan wan knee, wit di ɔda fut flat na di flɔ bifo yu, dɔn yu grap di anklɛ na di leg we de nil ɛn pul am to yu bɔt.
- Prone Quadriceps Stretch: Dis vεryushכn involv fכ le flat pan yu bεlε, bεnd wan leg na yu ni, εn
Eby'okukozesa omulungi okugabana n'eby'omanyi Kwadrisɛps de strɛch?
- skwat, lεk di lכng dεm, de wok di kwadrisεps, bכt dεn de εngage di כl lכw bכdi εn di kכr bak, we de εnhans di bεnεfit dεm fכ di Kwadrisεps strεch bay we dεn de impruv bεlε εn stεbiliti.
- di leg prεs na כda fayn fayn komplimentari εksεsayz, as dεn de spεshal tכk to di kwadrisεps, we de εp fכ bil mכsul trεnk εn εndurance, we kin εnhans di effektiv we di Kwadrisεps strεch.
Amagamba ag'ewayogenze Kwadrisɛps de strɛch
- Kwadrisɛps strɛch wokɔt
- Bɔdi wet ɛksesaiz fɔ di shɔl
- Ɛksesaiz dɛn we de mek di kwadrisɛps strɔng
- Wokɔt na os fɔ kwad dɛn
- Thigh toning ɛksesaiz dɛn
- Bodiweit kwad strɛch
- Kwadrisɛps strɛch rutin
- Fɔ ɛksesaiz fɔ di mɔsul dɛn na di shɔl
- Bodi weit kwad wokaut
- Ɛksesaiz fɔ mek yu gɛt kwad dɛn we strɔng