Vastus chu a inkar a ni

• Miikilindamuuma Luumbuukolu: Makhu.
• Atsenuumu: Inzira Hejuru

Aahlookoonu kato Vastus chu a inkar a ni

Vastus Intermedius exercise hian a bik takin ke ruh hma lama awm quadriceps muscle a target a, ke chakna leh nghetna a tichak a ni. Infiammi, fitness ngainatute, taksa hnuai lam chakna leh incheina tihchangtlun tum tan pawh workout tha tak a ni. He exercise hi an tih danah an dah tel hian mimal tinte chuan taksa ruh (muscle tone) a tichak thei a, balance leh coordination a ti tha thei a, taksa hnuai lam hliam pawh a tihziaawm thei bawk.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Vastus chu a inkar a ni

• Leg extension machine-ah thu la, i hnungzang chu padded support-ah dah la, i ke ruhte chu ankle pads hnuaiah dah la, i ke chungah direct-a awm ngei ngei tur a ni.
• Machine chu pad chu i ke hnuai lam chunglam ke ruh (ankles)-ah a awm theih nan siamrem rawh. I khup chu 90 degree angle-ah a awm tur a ni.
• Machine sir lama handle te chu a nghet theih nan grip rawh.
• Thâwk i chhuah laiin i hmaah i ke chu zawi zawiin han phar la, i hnungzang chu seat pad-ah dah la. I ke a sei kim vek thlengin chhunzawm la mahse i khup chu lock suh.
• Rei vak lo chawl la, zawi zawiin a rit chu tihhniam leh rawh

Diinguniti nge Youlooli Vastus chu a inkar a ni

• Warm Up Properly: Exercise eng pawh i tan hmain i taksa tihlum a pawimawh a, chu chuan thisen kalna a tipung a, i taksa ruhte chu workout atan a buatsaih thei bawk. Hei hi light cardio emaw dynamic stretching emaw hmangin tih theih a ni.
• Form dik tak: Vastus Intermedius target-a exercise i tih hian, squats emaw lunges emaw i tih hian i khup chu i ke ruh chunglam a kal loh nan enfiah thin ang che. Hei hi tihsual tlanglawn tak a ni a, khup hliam a thlen thei a ni. I hnungzang pawh a dinglam tur a ni a, i core pawh engaged tur a ni a, balance vawng reng tur leh strain awm lo turin.
• Zawi zawiin hmasawnna: Thil rit lo zawk hmangin tan la la, i chakna angin zawi zawiin tipung rawh

Vastus chu a inkar a ni Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Vastus chu a inkar a ni?

Ni e, a bul tanna tan chuan exercise an ti thei a, chu chu vastus intermedius target a ni a, chu chu thigh-a awm quadriceps muscle group-a tel a ni. Mahse, hriat tur pawimawh tak chu he muscle hi exercise-ah hian a isolated tlangpui lo. Chu ai chuan quadriceps group pum pui target-a compound exercise-a tel angin work out a ni. Heng exercise-ah hian squat, lunges, emaw leg press te pawh a tel thei. A hma ang bawkin, a bul tanna tan chuan rit rit zawk leh repetition tlem zawk atanga tan tur a ni a, an chakna leh tuar thiamna a lo that chhoh zel chuan zawi zawiin an pung zel tur a ni. Inhliam lo turin form leh technique mumal tak neih a tha a, bul tan tirh lamah trainer emaw coach emaw nen pawh thawh dun a tha bawk.

Ahilwunildiimbu tayekoo kadu Vastus chu a inkar a ni?

• Vastus intermedius profundus hi a thuk zawk a ni a, standard Vastus intermedius hnuaiah a thu a ni.
• Vastus intermedius accessorius hi additional muscle bundle a ni a, a chang chuan main muscle bulah a awm thin.
• Vastus intermedius bifidus hi a danglamna a ni a, chutah chuan taksa ruh chu hmun hrang hrang pahnih ah a inthen a.
• Vastus intermedius longus hi taksa ruh sei zawk a ni a, a kekawr hnuai lam thlengin a inzar pharh a ni.

Biliindahimbu adoolodiilwuu yabuu diibadi Vastus chu a inkar a ni?

• Leg Press: Leg press hi exercise tha tak dang a ni a, vastus intermedius chu a thawk a, weighted platform i nawr chhuah rualin resistance a pe a, chu chuan muscle te chu thawkrim zawk turin a nawr a, chu chuan an thanlenna leh chakna a tichak a ni.
• Lunges: Lunges hi vastus intermedius tan chuan complementary exercise tha tak a ni a, a chhan chu khup chhunga deep bend a mamawh avangin thigh area zawng zawng, vastus intermedius telin a target a, hei hian muscle activation leh strength a tipung a ni.