Quadriceps chu a muhil a

• Miikilindamuuma Luumbuukolu: Mbolo muteya, Makhu.
• Atsenuumu: Inzira Hejuru
• Lukkeendamuuma Lwigluwumudikolu: Quadriceps

Aahlookoonu kato Quadriceps chu a muhil a

Quadriceps lying stretch hi exercise \angkai tak a ni a, a bul berah chuan quadriceps, thigh hma lama muscle group lian tak, flexibility leh strength tihpunna lam a ngaihtuah ber a ni. Fitness level hrang hranga mimal tan a tha a, an performance tihchangtlun tum infiammi leh hliam emaw, strain emaw atanga dam lehte tan pawh a tha hle. He stretch hi i routine-a telh hian nakin lawka hliam i neih loh nan a pui thei a, balance leh coordination a ti tha thei a, taksa hnuai lam zawng zawng chakna leh tuar theihna a tipung thei bawk.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Quadriceps chu a muhil a

• Hnunglam pan la, i ke chunglam ke ruh chu man la, i hnute lam hawiin hrual rawh.
• I hnungzang chu dinglam hawiin i hip te chu nghet takin dah la, a roll back loh nan fimkhur rawh.
• Hetiang dinhmun hi second 30 vel vawng la, i kawr hmalam chu a inzawm tih hria ang che.
• Release la, a sir lehlamah exercise chu ti leh rawh.

Diinguniti nge Youlooli Quadriceps chu a muhil a

• Ke Alignment dik tak: Khup pakhat chu ben la, i ke emaw, i kephah emaw chelh turin hnunglam pan rawh. I khup chu a sir lamah a inzar pharh lo va, i hip nen a inmil zawk tih enfiah rawh. Hei hian taksa ruh dinglam target-naah a pui a, khup chunga strain a veng bawk.
• A tul chuan Strap hmang rawh: I ke i thlen theih loh chuan i ke ruh vel chu strap emaw towel emaw hmang la. I ke thlen tumna kawngah i kawr emaw, i kekawrte emaw tihbuai loh tur a ni a, hliam a thlen thei a ni.
• Zawi zawiin Deepening: I ke chu i hnute lam hawiin hrual la, i quadriceps-ah a inzawm tih i hriat thlengin. Muscle pull emaw tear emaw thlen thei khawpa nasat lutuk emaw, rang lutuk emaw tihsual hi pumpelh rawh. Chumi

Quadriceps chu a muhil a Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Quadriceps chu a muhil a?

Ni e, a bul tanna tan chuan Quadriceps lying stretch exercise hi an ti thei ngei ang. I kekawr hmalam ruh te chu a tizau thei hle. A tih dan tur kaihhruaina awlsam tak chu hetiang hi a ni: 1. I sir lamah mu rawh. 2. I khup chunglam chu ben la, i kut chunglam hmangin i ke chu man la, i kekawrte chu i hnute lam hawiin hrual rawh. 3. I hips chu nghet takin dah la, i khup chu hmalam hawiin dah rawh. 4. Second 15-30 vel vawn la, a sir lehlamah thlak leh rawh. I che vel chu zawi zawia thunun reng tur a ni tih hre reng la, i taksa chu natna thlen thei khawpin nawr suh. Gentle stretch tih hi thil pangngai a ni a, mahse a na ngai lo tur a ni. I form i chiang lo emaw, exercise i tan a tha em tih emaw i hriat chian loh chuan fitness professional nen inrawnkhawm a tha ber.

Ahilwunildiimbu tayekoo kadu Quadriceps chu a muhil a?

• The Standing Quadriceps Stretch: Ding chungin ding la, a tul chuan support pakhat chelh la, i ke pakhat hnunglam hawi la, i ke ruh chu man la, i hnute lam hawiin hrual la, quadriceps chu hrual rawh.
• The Side Lying Quadriceps Stretch: I sir lamah mu la, i ke chunglam ke chunglam chu man la, i hnute lam hawiin hrual rawh. I ke dang chu dinglam hawi la, i hips chu dinglam takin dah la, quadriceps chu hrual rawh.
• The Prone Quadriceps Stretch: I pum chungah muhil la, i ke pakhat chu ben la, i ke ruh vawn turin hnunglam pan rawh. Zawi zawiin i ke chu i hnute lam hawiin hrual la, quadriceps chu i tizau ang.
• The Kneeling Quadriceps Stretch: Khup pakhatah khup la, ke dang chu leiah flat takin khup rawh

Biliindahimbu adoolodiilwuu yabuu diibadi Quadriceps chu a muhil a?

• Lunges: Lunges hian quadriceps hi lying stretch aiin a danglam deuh deuh a, quads static stretching tihlawhtlingtu workout chak zawk a pe a ni.
• Leg Press: He exercise hian quadriceps pawh a target a, weight a tihpun avangin, flexibility bakah muscle strength siamin quadriceps lying stretch a tichak bawk.