Tambasula Pawiri Lean Back Quadriceps
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Ukuxhumana kwe Tambasula Pawiri Lean Back Quadriceps
The Double Lean Back Quadriceps Stretch ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma quadriceps, kupititsa patsogolo kusinthasintha ndi mphamvu kumunsi kwa thupi. Kutambasula uku ndikwabwino kwa othamanga, okonda zolimbitsa thupi, kapena aliyense amene akufuna kukonza magwiridwe antchito a minofu ya mwendo komanso kuyenda. Kuphatikizira zolimbitsa thupi izi muzochita zanu kungathandize kuchepetsa kulimba kwa minofu, kuwongolera kaimidwe, komanso kupititsa patsogolo magwiridwe antchito amthupi.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Tambasula Pawiri Lean Back Quadriceps
- Yendani pang'onopang'ono, kusuntha kulemera kwanu pazidendene zanu, kwinaku mukuwongoka torso yanu ndi manja anu m'chiuno mwanu.
- Pitirizani kutsamira mpaka mutamva kutambasula pang'ono mu quadriceps, minofu kutsogolo kwa ntchafu zanu.
- Gwirani izi kwa masekondi pafupifupi 30, kupuma mozama ndikupumula mu kutambasula.
- Bwererani kumalo oyambira ndikutsamira pang'onopang'ono ndikusuntha kulemera kwanu m'mawondo anu. Bwerezani zolimbitsa thupi za chiwerengero chomwe mukufuna kubwereza.
Izinto zokwenza Tambasula Pawiri Lean Back Quadriceps
- Pang'onopang'ono Kutsamira Mmbuyo: Pang'onopang'ono tsamira mmbuyo pogwiritsa ntchito manja anu kuti muthandizidwe. Mutha kuziyika kumbuyo kwanu kapena pazidendene zanu, kutengera chitonthozo chanu ndi kusinthasintha kwanu. Pewani kulakwitsa kofala kuthamangira kumalo otsamira kumbuyo, chifukwa kungayambitse kuvulala.
- Khalani ndi Kaimidwe: Pamene mukutsamira mmbuyo, ndikofunika kuti msana wanu ukhale wosalowerera ndale komanso chifuwa chanu chikwezedwe. Pewani kumangirira msana wanu mopitirira muyeso kapena kusiya chifuwa chanu kugwa, chifukwa izi zingayambitse msana ndikuchepetsa mphamvu ya kutambasula.
- Mvetserani Thupi Lanu: Tambasulani kufikira pamene mukumva kukokera pang’ono, osati kupweteka. Ngati mukumva kupweteka kwakukulu kapena koopsa, masukani potambasula. Kulakwitsa kofala ndikukankhira mwamphamvu komanso mwachangu, zomwe zingayambitse kupsinjika kwa minofu kapena kuvulala
Tambasula Pawiri Lean Back Quadriceps Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Tambasula Pawiri Lean Back Quadriceps?
Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Double Lean Back Quadriceps Stretch. Komabe, ndikofunika kuzindikira kuti uku ndikotambasula kwambiri ndipo kungafunike kusinthasintha ndi kusinthasintha. Oyamba kumene ayenera kuyamba pang'onopang'ono ndikuwonetsetsa kuti akuchita masewera olimbitsa thupi moyenera kuti asavulale. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa kuwatsogolera poyambira. Komanso, ngati pali ululu uliwonse, ntchitoyo iyenera kuyimitsidwa nthawi yomweyo.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Tambasula Pawiri Lean Back Quadriceps?
- Kuyimirira Pawiri Pang'onopang'ono Kumbuyo Kwa Quadriceps Kutambasula: Mukusintha uku, mumatambasula mutayimirira, kutsamira kukhoma kuti muthandizidwe, ndikukoka mapazi onse awiri kumatako anu.
- Kuwoloka Pang'onopang'ono Kumbuyo Kwa Quadriceps Kutambasula: Mtunduwu umaphatikizapo kugona chafufumimba pansi, kugwada mawondo onse awiri, ndi kubwerera kumbuyo kuti mugwire akakolo anu, kuwakokera kumatako anu.
- Supine Double Lean Back Quadriceps Stretch: Kusiyanaku kumachitika mutagona kumbuyo kwanu, kugwada mawondo onse awiri, ndikuwakokera pachifuwa chanu ndikusunga msana wanu pansi.
- Kutambasula kwa Yoga Kawiri Kwambiri Kumbuyo kwa Quadriceps: Kusinthaku kumaphatikizapo mfundo za yoga, pomwe mumagwada pamphasa, kutsamira m'manja mwanu, ndikukweza mawondo anu pansi kuti mutambasule quadriceps yanu.
Izinto zokufunda ezishisa ezivumelekile Tambasula Pawiri Lean Back Quadriceps?
- Zowonjezera mwendo ndizochita zina zopindulitsa, zomwe zimayang'ana gulu limodzi la minofu, quadriceps, ndipo zimathandiza kulimbikitsa mawondo a mawondo, omwe nthawi zambiri amagwira ntchito pa Double Lean Back Quadriceps Stretch.
- Ma squats ndi njira yabwino kwambiri yochitira masewera olimbitsa thupi pamene imagwira ntchito minyewa ikuluikulu ya m'munsi mwa thupi, kuphatikiza quadriceps, ndipo imathandizira kuwongolera bwino komanso kaimidwe, zomwe ndizofunikira kwambiri pakuwongolera koyenera kwa Double Lean Back Quadriceps Stretch.
Amaxabiso angamahlekwane kanye Tambasula Pawiri Lean Back Quadriceps
- Mawotchi Awiri Otsamira Back Quad
- Zochita zolimbitsa thupi ntchafu
- Zochita zotambasula za Quadriceps
- Zolimbitsa thupi zolimbitsa thupi za ntchafu
- Zochita Pawiri Lean Back
- Kulimbitsa minofu ya ntchafu
- Bodyweight quadriceps kutambasula
- Kutsamira Pawiri Kwa quads
- Zochita zolimbitsa thupi zoloza ntchafu
- Zochita zolimbitsa thupi zolimbitsa ntchafu