Vastus Medialis tih chu a ni

• Miikilindamuuma Luumbuukolu: Makhu.
• Atsenuumu: Inzira Hejuru

Aahlookoonu kato Vastus Medialis tih chu a ni

Vastus Medialis exercise hian a bik takin quadriceps chhung lam a tichak a, khup stability a tichak a, ke chakna zawng zawng a tichak bawk. A bik takin infiammi te, mimal khup hliam atanga dam leh emaw, taksa hnuai lam chakna leh nghetna tihchangtlun tum tu tan pawh a hlawkpui hle. He exercise-a tel hian infiamna hrang hranga performance tichak turin a pui thei a, inhliam venna kawngah a pui thei a, balance leh coordination tha zawk a siam thei bawk.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Vastus Medialis tih chu a ni

• I ke chu padded bar hnuaiah dah la, i ke ruh chu bar nen line-in dah la, i ke chu hmalam hawiin dah rawh.
• Zawi zawiin i khup chu i ke a dinglam deuh thlenga phar la, mahse i khup chu lock loh nan fimkhur rawh.
• Second khat chhung chu position chu chelh la, zawi zawiin a rit chu a bul tanna hmunah dah leh rawh.
• Hetiang hi i duh ang zat repetition atan ti leh la, vastus medialis muscle chu tha taka inzawm tir turin movement chhung zawngin control i vawng reng tih enfiah rawh.

Diinguniti nge Youlooli Vastus Medialis tih chu a ni

• **Warm up**: I vastus medialis exercise i tan hmain warm up tha tak neih a pawimawh hle. Hei hian i taksa peng hrang hranga thisen kalna a tipung a, hliam i neih theihna a ti tlem a ni. Warm-up tha takah chuan light cardio emaw dynamic stretching exercise emaw pawh a tel thei.
• **Overloading pumpelh**: Mite tihsual tlangpui pakhat chu taksa rihna tam lutuk tihpun hi a ni. Hei hian form tha lo leh inhliam theihna a thlen thei. Hahdam taka i tih theih tur weight hmangin tan la rawh

Vastus Medialis tih chu a ni Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Vastus Medialis tih chu a ni?

Ni e, a bul tanna tan chuan Vastus Medialis exercise hi an ti thei. Vastus Medialis hi quadriceps group-a muscle pali zinga pakhat a ni a, khup stability atan a pawimawh hle. Mahse, a bul tan tan chuan exercise chakna hniam tak atanga tan tur a ni a, hliam tuar lo turin zawi zawiin a chakna tihpun a ngai a ni. Vastus Medialis target-a beginner-friendly exercise thenkhat chu step-up, ke press leh lunges te a ni. Form dik tak neih theih nan leh hliam i neih loh nan trainer emaw physiotherapist emaw exercise neihpui che a tha bawk.

Ahilwunildiimbu tayekoo kadu Vastus Medialis tih chu a ni?

• Vastus Medialis Longus hi a danglamna dang a ni a, he taksa peng hrang hranga fiber sei zawkte sawina a ni.
• Vastus Medialis Proximalis tih hian taksa lairil hnaih zawka awm, taksa peng hrang hrang a kawk a ni.
• Vastus Medialis Distalis hi taksa lairil atanga hla zawka awm taksa peng pakhat a ni.
• Vastus Medialis Lateralis hi ke ruh pawn lam a awm a ni.

Biliindahimbu adoolodiilwuu yabuu diibadi Vastus Medialis tih chu a ni?

• Squats: Squats hi compound exercise a ni a, muscle group hrang hrang a inrawlh a, Vastus Medialis pawh a tel. Squat-a hnuai lam leh chunglam a kal hian he ruh hi a inzawm khawm a, a ti hahdam a, chu chuan taksa ruh a tipung a, a chak bawk.
• Lunges: Lunges hi compound exercise dang a ni a, Vastus Medialis a thawk a ni. Lunge hmalam panna hian he ruh hi stress a siam a, khup nghet taka siam leh chetna control turin hna a thawk a ngai a, chu chuan a chakna leh a tuar theihna a ti sang a ni.