Quadriceps chu a muhil a

• Miikilindamuuma Luumbuukolu: Makhu.
• Atsenuumu: Inzira Hejuru

Aahlookoonu kato Quadriceps chu a muhil a

Quadriceps Lying Stretch hi exercise \angkai tak a ni a, a bul berah chuan quadriceps muscle te a target a, flexibility a tichak a, balance a ti tha a, muscle tightness a ti tlem bawk. Infiammi, fitness ngainatute, emaw, an ke chakna leh chakna tihpun tumtu tan pawh exercise tha tak a ni. Mite chuan hliam venna atan te, taksa tihchakna kawngah te, ke hriselna zawng zawng tihchangtlun nan te he exercise hi tih an duh ang.

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

• I khup dinglam chu ben la, i kekawrte chu i hnute hnaih thei ang bera rawn hruai rawh.
• I kut dinglam hmangin hnunglam pan la, i ke dinglam chu man rawh. I ke ruh i thleng thei lo a nih chuan i ke bulah strap emaw towel emaw i khuh thei bawk.
• I ke chu i hnute lam hawiin zawi zawiin hrual la, i quadricep, i kekawr hmalam chu a inzawm tih i hriat thlengin. I khup emaw, i hnungzang emaw i tihbuai loh nan fimkhur rawh.
• Second 30 vel stretch chu chelh la, zawi zawiin thlah la, i ke veilam hmangin exercise chu ti leh rawh.

Diinguniti nge Youlooli Quadriceps chu a muhil a

• Zawi zawiin Stretch: Stretch chhungah hmanhmawh loh tur. I ke chunglam chu zawi zawiin i hnute hnung lamah hrual la, i ke ruh chu chelh tlat rawh. I khup chu hnaih takin dah la. I pull nasa lutuk chuan i taksa ruhte chu i strain emaw, i hliam emaw a ni thei.
• Maintain Alignment: I hips te chu a chungah stacked takin awm tir la, roll back lo turin. Mi tam tak chuan an hip chu stretch laiin hnunglam hawia roll tir an tisual a, hei hian exercise thatna a ti tlem a, hliam a thlen thei bawk.
• Consistent Breathing: I thawk chhuah laiin i thawk kha vawng tlat suh. Thâwk lak dan nghet leh hahdam tak vawng reng rawh. Hei hian taksa peng hrang hranga tension a chhuah tir a, thuk zawka inzawm theihna a siam bawk.
• Hman dan tur

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. Heng step hrang hrangte hi hetiang hi a ni: 1. I sir lamah mu rawh. 2. I lu chu i kut emaw, i kut emaw ah a nuam i tih angin dah la. 3. I ke chunglam chu i taksa hnung lamah hrual la, i khup ben reng ang che. Ke dang chu dinglam hawiin dah rawh. 4. I ke chunglam chu i kut hmangin chelh la, pressure zawi zawiin i ke chu i hnute lam hawiin nawr rawh. 5. Second 20-30 vel stretch kha vawng reng la, a sir lehlamah switch rawh. I taksa chu a inmil reng a pawimawh tih hre reng la, i hnungzang emaw, i kekawrte emaw chu twist suh. A bul tan tirh tan chuan zawi zawiin i la tur a ni a, natna i hriat chuan chawlhsan tur a ni. Exercise dik leh him taka i tih theih nan fitness professional emaw physical therapist emaw nena inrawnkhawm hi a tha fo thin.

Ahilwunildiimbu tayekoo kadu Quadriceps chu a muhil a?

• Side-Lying Quadriceps Stretch: Hetiang variation-ah hian i sir lamah i mu a, i ke chunglam chu i taksa hnung lamah i hrual a, i kekawr hmalam chu i hrual a ni.
• Prone Quadriceps Stretch: Hetiang danglamna hi i pum chungah i muhil a, i ke pakhat chu khup lamah i ben a, i hnute lam hawiin i hrual a, i kekawr hmalam chu i hrual a ni.
• Seated Quadriceps Stretch: He seated variation-ah hian i ke pakhat chu i hmaah i phar chhuak a, a dang chu i ben a, i hnute lam hawiin i hrual a, i kekawr hmalam chu i hrual a ni.
• Pigeon Pose Quadriceps Stretch: He yoga-inspired variation hian i ke pakhat chu i hmaah i ben a, i ke dang chu i hnung lamah i tizau a, chutah chuan khup lamah ben la, i ke man turin hnunglam i pan a, i kekawr hmalam chu i han hrual a ni.

Biliindahimbu adoolodiilwuu yabuu diibadi Quadriceps chu a muhil a?

• Squats hi exercise tha tak dang a ni a, Quadriceps lying stretch a tichak bawk a, quadriceps a tichak mai bakah glutes leh hamstrings te pawh a engage a, ke chakna zawng zawng a tichak bawk.
• Leg Press exercise hian Quadriceps lying stretch a tichak bawk a, quadriceps muscle te a target avangin muscle mass a siam a, i stretch te effectiveness a tichak bawk.