Kwadrisɛps we de ledɔm strɛch
Profayiri y'eby'okufuna
Ntago Exercises:
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Okuwandikira ku Kwadrisɛps we de ledɔm strɛch
di Kwadriseps lay strεch na bεnεfit εksεsayz we de fכs fכs fכ inkrεs fכ fleksibiliti εn trεnk na di kwadriseps, di big mכsul grup we de fכnt pan di tכŋ. I fayn fɔ pipul dɛn we gɛt ɔl kayn fitnɛs lɛvɛl, ivin di atlet dɛn we de tray fɔ mek dɛn wok fayn ɛn di wan dɛn we de wɛl frɔm injuri ɔ strɛs. If yu put dis strɛch insay yu rutin, i kin ɛp fɔ mek yu nɔ gɛt injury tumara bambay, i kin mek yu balans ɛn wok togɛda fayn fayn wan, ɛn i kin mek yu bɔdi gɛt mɔ trɛnk ɛn ebul fɔ bia.
Okukubidde ku: Nkugiyigisa Kwadrisɛps we de ledɔm strɛch
- Rich bak ɛn grap di anklɛ na yu tɔp leg, pul am to yu bɔdi.
- Kip yu bak stret ɛn yu hip dɛn stebul, mek shɔ se dɛn nɔ rol bak.
- Hol dis pozishɔn fɔ lɛk 30 sɛkɔn, fil se yu strɛch na di fɔs pat pan yu shɔl.
- Rilis ɛn ripit di ɛgzampul na di ɔda say.
Amakulu mu kubiteekamu Kwadrisɛps we de ledɔm strɛch
- Di rayt we fɔ mek yu leg alaynɛd: Bɛnd wan ni ɛn rich bak fɔ ol yu fut ɔ yu anklɛ. Mek shɔ se yu ni nɔ spre aut to di sayd bɔt i de in layn wit yu hip. Dis kin ɛp fɔ tɔch di rayt mɔsul dɛn ɛn i kin mek di ni nɔ strɛs.
- Yuz Strap if Nid: If yu nɔ ebul fɔ rich yu fut, yuz strap ɔ tawɛl rawnd yu anklɛ. Nɔ strɛs yu nɛk ɔ yu sholda fɔ tray fɔ rich yu fut, bikɔs i kin mek yu wund.
- Dip smɔl smɔl: Pul yu fut to yu bɔdi te yu fil se yu kwadrisɛps dɔn strɛch. Nɔ mek di mistek we yu pul tumɔs ɔ tu fast we kin mek yu mɔsul pul ɔ te. Di
Kwadrisɛps we de ledɔm strɛch Ebitala by'omuyigiriza
Mwebale kuteekamu Kwadrisɛps we de ledɔm strɛch?
Yes, di wan dɛn we de bigin kin rili du di Quadriceps lying stretch exercise. Na fayn we fɔ strɛch di mɔsul dɛn we de bifo yu shɔl. Na dis na wan simpul gayd fɔ aw fɔ du am: 1. Ledɔm na yu sayd. 2. Bεnd yu tכp kכn εn grap yu fut wit yu tכp an, pul yu il tכwεd yu bכtכk. 3. Kip yu hip stedi ɛn yu ni de pɔynt stret bifo. 4. Hol fɔ 15-30 sɛkɔn ɛn afta dat chenj di sayd dɛn. Mɛmba fɔ kip yu muvmɛnt slo ɛn kɔntrol, ɛn nɔ push yu bɔdi te yu fil pen. Na nɔmal tin fɔ fil saful wan, bɔt i nɔ fɔ ɛva at. If yu nɔ shɔ bɔt yu fɔm ɔ if di ɛgzampul rayt fɔ yu, i go fayn fɔ mek yu tɔk to pɔsin we sabi bɔt fitnɛs.
Ki kitiibwa eby'okukozesa omuntu Kwadrisɛps we de ledɔm strɛch?
- di Standin Kwadriseps Stretch: Stand stret, ol pan wan sכpכt if nid de, bεnd wan leg bak εn grap yu ankכl, pul am tכwεd yu bכtכk fכ strεch di kwadriseps.
- di Sayd Lying Quadriceps Stretch: Led na yu sayd, grap di tכp fut fכ yu כp leg εn pul am tכwεd yu bכtכk. Kip di ɔda leg stret ɛn yu hip dɛn stebul fɔ strɛch di kwadrisɛps.
- Di Prone Quadriceps Stretch: Ledɔm flat pan yu bɛlɛ, bɛn wan leg ɛn rich bak fɔ ol yu anklɛ. Pul yu fut jisnɔ to yu bɔdi fɔ strɛch di kwadrisɛps.
- Di Kniling Quadriceps Stretch: Knɛl pan wan ni, wit di ɔda fut flat na grɔn
Eby'okukozesa omulungi okugabana n'eby'omanyi Kwadrisɛps we de ledɔm strɛch?
- di lכng dεm: di lכng dεm de wok di kכdrisεps difrεnt sכmtεm frכm di lay strεch, we de gi mכr dinamik wokaut we de kompliment di statik strεch fכ di kwad dεm.
- Leg Prεs: Dis εksεsayz de tכk bכt di kwadrisεps bak, εn bay we i de ad wet, i de kompliment di kwadrisεps lay strεch bay we i de bil mכsul trεnk in ad pan fכ fleksibul.
Amagamba ag'ewayogenze Kwadrisɛps we de ledɔm strɛch
- Bɔdi wet kwadrisɛps strɛch
- Ɛksesaiz dɛn we de mek yu thigh strɔng
- Kwadrisɛps lay strɛch wokɔt
- Bɔdi wet ɛksesaiz fɔ di shɔl
- Kwadrisɛps strɛch rutin
- Bɔdi wet ɛksesaiz fɔ kwadrisɛps
- Lay kwad strɛch ɛksesaiz
- Ɛksayz fɔ strɛch di mɔsul dɛn na di shɔl
- Wokɔt na os fɔ kwadrisɛps
- Bɔdi wet kwad strɔng ɛksɛsayz