Rɛktɔs Fɛmɔris

• Parti ya muntu: Bigeri.
• Empandika: Nuwolikoliya lomobwoya

Okuwandikira ku Rɛktɔs Fɛmɔris

di Rεktus Femoris εksεsayz de fכs tכk bכt di kכdrisεps, we de εp fכ mek di mכsul dεm strכng εn fכ mek di lכw bכdi stεbiliti εn muv. Na fayn wokɔt fɔ atlet, fitnɛs ɛnjɔymɛnt, ɛn wan wan pipul dɛn we de aim fɔ ɛp dɛn leg trɛnk ɔ fɔ rihabilit frɔm in leg injury. If yu put dis ɛgzampul insay yu rutin, i go bɛnifit yu bikɔs i de ɛp fɔ mek yu ebul fɔ du ɔltin fayn fayn wan pan spɔt ɛn tin dɛn we yu de du ɛvride, i de mek yu balans bɛtɛ, ɛn i de mek yu nɔ gɛt bɔku bɔku injury.

Okukubidde ku: Nkugiyigisa Rɛktɔs Fɛmɔris

• Stand lɔng wit yu fut dɛn we de nia yu hip-wid, ɛnjɔy yu kɔr, ɛn kip yu ɔpa bɔdi stret.
• Step fɔ go bifo wit wan fut te yu leg rich 90 digri angle. yu riya kכn fכ de paralel to di grכn εn yu fכnt kכn nכ fכ go pas yu fut finga dεm.
• Push bak ɔp to di say we yu bigin, drayv tru di il na yu fɔs fut.
• Ripit di lunge wit di ɔda leg. Dis komplit wan rep.
• Du 10-15 reps fɔ 3 sɛt pan ɛni leg.

Amakulu mu kubiteekamu Rɛktɔs Fɛmɔris

• Kכrekt Fכm: di mistek we dεn kin mek we dεn de wok di rεktus fεmoris na fכm we nכ fayn. We yu de du ɛksɛsayz lɛk fɔ skwatin ɔ fɔ swɛt, mek shɔ se yu ni dɛn de alaynɛd ​​wit yu fut finga dɛn ɛn nɔ go pas dɛn. Dis de ridyus di risk fɔ injuri na in ni ɛn mek shɔ se dɛn de tɔch di rayt mɔsul dɛn.
• Kɔntrol Muvmɛnt: Nɔ muv fast ɛn jɔk. Bifo dat, pe atɛnshɔn pan di we aw yu de muv sloslo ɛn we yu de kɔntrol fɔ mek shɔ se yu de yuz yu mɔsul dɛn pas fɔ yuz yu mɔmɛnt. Dis go ɛp yu fɔ gɛt di bɛst pan di ɛksesaiz ɛn ridyus di risk fɔ injuri.
• Progressive Overload: Fɔ mek yu gɛt trɛnk ɛn mɔsul fayn fayn wan, i impɔtant fɔ mek yu gɛt mɔ rɛsistɛns ɔ yu wet smɔl smɔl

Rɛktɔs Fɛmɔris Ebitala by'omuyigiriza

Mwebale kuteekamu Rɛktɔs Fɛmɔris?

Yes, di wan dεm we de bigin kin du εksεsayz dεm we de tכk bכt di Rεktus Fεmoris, we na wan pan di fכ kכdrisεps mכsul dεm we de na di tכŋ. Bɔt i impɔtant fɔ bigin wit layt wet ɔ bɔdi wet ɛksɛsayz fɔ mek yu nɔ wund ɛn fɔ mek yu gɛt trɛnk smɔl smɔl. Sɔm ɛksesaiz dɛn we kin tɔch dis mɔsul na fɔ skwatin, fɔ mek yu lɔng, ɛn fɔ prɛs yu leg. I go fayn fɔ mek di wan dɛn we de bigin fɔ du dɛn ɛgzampul ya ɔnda di gayd we pɔsin we de tren ɔ pɔsin we sabi bɔt fitnɛs de gayd fɔ mek shɔ se dɛn fɔm ɛn tɛknik kɔrɛkt.

Ki kitiibwa eby'okukozesa omuntu Rɛktɔs Fɛmɔris?

• di "Vastus Lateralis" na כda vεryushכn, we de na di כta sayd na di tכŋ, εn i de wok wit di Rεktus Femoris fכ strεt di leg.
• di "Vastus Medialis" na wan vεryushכn na di insay sayd na di tכŋ, we de εp bak di Rεktus Femoris fכ εksεnd di kכn.
• di "Sartorius" mכsul, pan כl we i nכ de pat pan di kwadriseps, na di mכsul we lכng pas ɔl na di mכtalman in bכdi, we de rכn dayagonal kכros di tכŋ, εn i de intarakt wit di Rεktus Femoris we i de muv sכm muvmεnt dεm.
• di "Tensor Fasciae Latae" na כda mכsul we de intarakt wit di Rectus Femoris, we de na di כta hip, we de εp fכ bεlε di akshכn dεm fכ di

Eby'okukozesa omulungi okugabana n'eby'omanyi Rɛktɔs Fɛmɔris?

• di lכng dεm na כda bεnεfit εksεsayz, as dεn de tכk to di Rεktus Fεmoris dεn de tכk bכt di כda mכsul dεm na di lεg εn hip dεm bak, we kin mek di כvala stebiliti εn fleksibiliti bכku.
• di leg prεs kin kompliment di Rεktus Femoris bak as dεn de fכs tכk to di kכdrisεps εn hamstring dεm, we de gi bεlε wokכt we kin mek di mכsul dεm simetri εn fכnshכn bכku.