Go Dula Quadriceps Otlolla
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Letsatsi la Go Dula Quadriceps Otlolla
Seated Quadriceps Stretch ke boitšhidullo bjo bo holago bjo bo lebišitšego kudu mešifa ya dirope tša ka pele, bo thuša go feto-fetoga le maemo mo go kaonefaditšwego le go fokotša go gagamala ga mešifa. Boitšhidullo bjo bo hola kudu-kudu go bo-ramabelo, bao ba ratago go itšhidulla le batho bao ba phelago bophelo bja go dula fase goba bao ba nago le di- quad tše di tiilego. Go akaretša Seated Quadriceps Stretch mokgweng wa gago go ka thuša go thibela dikgobalo, go kaonafatša tshepedišo ya mošomo dipapading goba medirong ya letšatši le letšatši, le go godiša maatla a maoto ka kakaretšo le go sepela.
Go seka: Phuto ka Phuto Go Dula Quadriceps Otlolla
- Koba lengwele la gago la go ja gomme o goge leoto la gago go leba maragong, o boloke leoto la gago la nngele le otlologile gomme mokokotlo wa gago o eme thwii.
- Fihlelela ka seatla sa gago sa le letona gomme o sware leoto la gago la go ja, o le goge kgauswi le marago a gago go fihlela o ekwa go otlollwa ka pele ga serope sa gago.
- Swara boemo bjo metsotswana e ka bago e 30, ke moka o lokolle leoto la gago ganyenyane-ganyenyane gomme o otlolole lengwele la gago.
- Pheta go otlolla ka leoto la gago la nngele.
Dithuto tsa go seka Go Dula Quadriceps Otlolla
- Diriša Lebanta: Ge e ba o hwetša go le tlhohlo go fihlelela leqaqailaneng la gago goba go boloka go swara ga gago, nagana ka go diriša lepanta goba toulo. E phuthele leoto la gago gomme o e goge ka boleta go leba maragong a gago. Se se tla go dumelela go otlolla di- quadriceps tša gago ntle le go gateletša matsogo a gago goba go lahlegelwa ke teka-tekano.
- Phema go Archa mokokotlo wa Gago: Phošo e tlwaelegilego ke go arching mokokotlo ge o dutše o dira go otlolla mo. Se se ka bea kgateletšo e sa swanelago mokokotlong wa gago gomme sa ganetša mehola ya go otlolla. Go phema se, tsenya mešifa ya gago ya ka mpeng gore mokokotlo wa gago o dule o sa tšee lehlakore.
- Go otlolla ganyenyane-ganyenyane: Phema kganyogo ya go gogela leoto la gago kgaufsi kudu le marago a gago ka pela kudu. Se se ka baka bohloko bjo bo bogale lengoleng la gago goba quadr
Go Dula Quadriceps Otlolla Ditet Mighta a Kgothatso: FAQs
Badi ba ipakanye ba ka seka Go Dula Quadriceps Otlolla?
Ee, bao ba thomago ka kgonthe ba ka dira boitšhidullo bja Seated Quadriceps Stretch. Boitšhidullo bjo bo bonolo e bile bo hola bakeng sa go godiša go feto-fetoga le maemo ka di- quadriceps, e lego mešifa e megolo yeo e lego ka pele ga serope. Tsela ya motheo ya go phethagatša go otlolla mo ke ye: 1. Dula fase o otlolotše maoto ka bobedi ka pele ga gago. 2. Koba lengwele le tee gomme o goge serethe sa gago go leba maragong a gago. 3. O ka šomiša seatla sa gago go gogela leoto la gago kgauswi ka boleta bakeng sa go otlolla ka mo go tseneletšego. 4. Swara otlolla metsotswana e ka bago e 30, ke moka o fetoše gomme o boeletše leotong le lengwe. Gopola gore go bohlokwa go theeletša mmele wa gago gomme o se ke wa kgoromeletša go otlolla go fihla bokgoleng bja go kwa bohloko. Gape ke kgopolo ye botse go ruthetša mešifa ya gago ka cardio ye bofefo pele o otlolla. Bjalo ka mehleng, ge e ba o sa tšwa go thoma go itšhidulla goba o na le dipelaelo le ge e le dife tša tša maphelo, ke kgopolo e botse go hlahloba le moabi wa tlhokomelo ya tša maphelo goba setsebi sa go itšhidulla go kgonthišetša gore o dira ditšhišinyo ka mo go nepagetšego le ka polokego.
Ke eng tse di tsweletseng tsa Go Dula Quadriceps Otlolla?
- Lying Quadriceps Stretch: Mo phetolelong ye, o robala ka lehlakoreng la gago, o swara leoto la gago la ka godimo ka godimonyana ga leqaqailaneng, gomme o le gogela ka bonolo go leba maragong a gago.
- Pigeon Pose Quadriceps Stretch: Pose ye ya yoga e akaretša go tliša leoto le tee ka pele ga gago ka lengwele le kobegile, mola o katološa leoto le lengwe thwii ka morago ga gago, gomme ka morago wa ithekga ka morago go otlolla quadriceps ya leoto leo le katološitšwego.
- Lunging Quadriceps Stretch: Se se akaretša go gata leoto le tee pele go ya boemong bja go tšholla, ke moka o sware leoto la ka morago gomme o le gogele go leba maragong a gago.
- Prone Quadriceps Stretch: Phapanong ye, o robala o bataletšego ka mpeng ya gago, o koba lengwele le tee gomme o fihlelela morago go swara leoto la gago, o le gogela go leba maragong a gago.
Ke eng ditintlha tse di lekanang le tse Go Dula Quadriceps Otlolla?
- Squats: Squats e nepiša gape mešifa ya quadriceps, e thuša go aga maatla le kgotlelelo, e lego seo se ka kaonafatšago go šoma gabotse ga Seated Quadriceps Stretch le go fokotša kotsi ya go gobala.
- Leg Press: Ka go šoma quadriceps le mešifa ye mengwe ye megolo ya maoto, Leg Press e ka kaonafatša maatla a maoto ka kakaretšo, yeo e thekgago Seated Quadriceps Stretch ye e šomago kudu le ye e laolwago.
Dikarolo tse ling mpe ka Go Dula Quadriceps Otlolla
- Quadriceps otlolla boitšhidullo
- Boima ba 'mele serope ikoetlisa
- Dutše quad otlolla
- Ditlwaetšo tša go toning serope
- Bodyweight dithutiso bakeng sa dirope
- Ditlwaetšo tša go dula bakeng sa di-quad
- Quadriceps matlafatsa
- Thigh mesifa otlolla
- Boima ba 'mele quad dithutiso
- Seated maoto otlolla boitšhidullo