Quadriceps
Umakhi woMsebenzi
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Ukuxhumana kwe Quadriceps
Zolimbitsa thupi za Quadriceps, zomwe nthawi zambiri zimatchedwa "quads", makamaka zimayang'ana minofu ikuluikulu yomwe ili kutsogolo kwa ntchafu, zomwe zimathandiza kuzilimbitsa ndi kuzilimbitsa. Ndiwoyenera aliyense kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi, chifukwa amatha kusinthidwa malinga ndi milingo yolimbitsa thupi. Anthu angasankhe kuchita masewera olimbitsa thupi kuti apititse patsogolo mphamvu zawo zonse za mwendo, kupititsa patsogolo masewera awo, kapena kuti azitha kuyenda bwino pazochitika zawo za tsiku ndi tsiku.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Quadriceps
- Pang'onopang'ono pindani bondo lanu lakumanja, kubweretsa chidendene chanu kumtunda, kusunga ntchafu zanu.
- Gwirani phazi lanu lamanja ndi dzanja lanu lamanja, kulikokera pafupi ndi matako anu kuti mumve kutambasula kutsogolo kwa ntchafu yanu.
- Gwirani malowa kwa masekondi pafupifupi 30, kenaka mutulutse phazi lanu pang'onopang'ono kubwerera pansi.
- Bwerezani ndondomekoyi ndi mwendo wanu wakumanzere, ndipo pitirizani kusinthana ndi chiwerengero chomwe mukufuna kubwereza.
Izinto zokwenza Quadriceps
- Mawonekedwe Oyenera: Chimodzi mwa zolakwika zomwe anthu amapanga popanga quadriceps yawo ndikugwiritsa ntchito mawonekedwe osayenera. Izi zitha kubweretsa kuvulala komanso kulimbitsa thupi kocheperako. Mwachitsanzo, pochita squats, onetsetsani kuti mawondo anu sakudutsa zala zanu. Sungani msana wanu molunjika ndi chifuwa chanu.
- Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. Sikuti mutha kumaliza masewerawa mwachangu, koma kuwongolera ndi kulondola komwe mukuchita. Kuyenda pang'onopang'ono, koyendetsedwa bwino kudzakuthandizani kugwirizanitsa quadriceps yanu bwino ndikuchepetsa chiopsezo chovulala.
- Osachita Mopambanitsa: Ndikofunikira kudzitsutsa nokha
Quadriceps Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Quadriceps?
Mwamtheradi, oyamba kumene amatha kuchita masewera olimbitsa thupi a quadriceps. Komabe, ayenera kuyamba ndi masewera olimbitsa thupi osavuta ndipo pang'onopang'ono awonjezere mphamvu pamene mphamvu zawo ndi kupirira zikukula. Zochita zolimbitsa thupi za quadriceps zoyambira ndizo: 1. Squats: Imani ndi mapazi anu motalikirana m'lifupi mwake. Phimbani maondo anu ndikutsitsa thupi lanu ngati kuti mwakhala pampando. Sungani msana wanu molunjika ndi mawondo anu pamwamba pa akakolo anu. Kankhirani m'mwamba kuti muyime. 2. Mapapu: Imani molunjika, yendani kutsogolo ndi phazi limodzi ndikutsitsa thupi lanu mpaka bondo lanu lakutsogolo lili pa ngodya ya 90. Kankhirani m'mwamba ndikubwereza ndi phazi linalo. 3. Leg Press: Ngati muli ndi mwayi wopita ku masewera olimbitsa thupi, makina osindikizira mwendo akhoza kukhala njira yabwino yogwiritsira ntchito quads yanu. Khalani mu makina ndi mapazi anu pa nsanja m'chiuno-m'lifupi padera. Kankhirani nsanja kutali ndi mapazi anu, kenako pang'onopang'ono mubwerere kumalo oyambira. 4. Sit Wall: Imani ndi nsana wanu ku khoma. Yendani mpaka pansi
Yintoni imibalabala enzima yale nhliziyo emangalisayo Quadriceps?
- Vastus Lateralis ndi mtundu winanso, ndi gawo lalikulu kwambiri komanso lamphamvu kwambiri la quadriceps, lomwe lili kunja kwa ntchafu.
- Vastus Medialis ndi minofu yofanana ndi misozi yomwe ili mkati mwa ntchafu, kusiyana kwina kofunikira kwa quadriceps.
- Vastus Intermedius ndi minofu yozama, yomwe ili pakati pa Vastus Lateralis ndi Vastus Medialis.
- The Articularis Genu mwaukadaulo ndi gawo la quadriceps gulu, ngakhale nthawi zambiri imanyalanyazidwa, ndi minofu yaying'ono yomwe ili pamwamba pa bondo.
Izinto zokufunda ezishisa ezivumelekile Quadriceps?
- Ma squats ndi chisankho china chabwino kwambiri akamayendetsa ma quadriceps, pomwe akugwiranso ntchito zolimbitsa thupi, ma hamstrings, ndi m'munsi kumbuyo, kulimbikitsa mphamvu zam'munsi zathupi komanso kukhazikika.
- Makina osindikizira a miyendo ndi opindulitsa chifukwa amayang'ana kwambiri quadriceps, komanso amaphatikizapo hamstrings ndi glutes, zomwe zimathandiza kupititsa patsogolo mphamvu ndi kukhazikika kwa thupi lanu lakumunsi.
Amaxabiso angamahlekwane kanye Quadriceps
- Kulimbitsa thupi kwa Quadriceps
- Zochita zolimbitsa ntchafu
- Zochita zapakhomo za ntchafu
- Zochita zolimbitsa thupi za quads
- Maphunziro a Quadriceps popanda zida
- Zochita zolimbitsa thupi zolimbitsa thupi ntchafu
- Kuchita masewera olimbitsa thupi popanda ntchafu
- Zochita zapakhomo za quad
- Kulimbitsa thupi kwa ntchafu zolimba
- Quadriceps kulimbikitsa ndi kulemera kwa thupi