Vastus intermedia

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Vastus intermedia

Zochita za Vastus Intermedius makamaka zimayang'ana minofu ya quadriceps yomwe ili kutsogolo kwa ntchafu, kupititsa patsogolo mphamvu ya mwendo ndi kukhazikika. Ndi masewera olimbitsa thupi abwino kwa othamanga, okonda zolimbitsa thupi, kapena aliyense amene akufuna kupititsa patsogolo mphamvu zathupi komanso kuyenda. Pophatikiza masewerawa m'chizoloŵezi chawo, anthu amatha kuwonjezera kamvekedwe ka minofu, kuwongolera bwino komanso kugwirizanitsa, komanso kuchepetsa chiopsezo cha kuvulala kochepa kwa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Vastus intermedia

• Khalani pamakina okulitsa mwendo ndi nsana wanu motsutsana ndi chothandizira chopindika ndikuyika akakolo anu pansi pa mapilo a akakolo, kuwonetsetsa kuti ali pamwamba pamapazi anu.
• Sinthani makinawo kuti pad ikhale pamwamba pamiyendo yanu yapansi pamapazi. Mawondo anu ayenera kukhala pamtunda wa madigiri 90.
• Gwirani zogwirira m'mbali mwa makina kuti mukhale bata.
• Pang'onopang'ono tambasulani miyendo yanu patsogolo panu pamene mukutulutsa mpweya, ndikusunga msana wanu motsutsana ndi mpando wapampando. Pitirizani mpaka miyendo yanu itatambasuka koma osatseka mawondo anu.
• Imani kaye pang'ono, kenaka muchepetse kulemerako pang'onopang'ono

Izinto zokwenza Vastus intermedia

• Kutenthetsa Moyenera: Musanayambe kuchita masewera olimbitsa thupi, ndikofunikira kuti mutenthetse thupi lanu kuti magazi aziyenda bwino komanso kuti mukonzekeretse minofu yanu pochita masewera olimbitsa thupi. Izi zitha kuchitika kudzera pa cardio yopepuka kapena kutambasula kwamphamvu.
• Mawonekedwe Oyenera: Mukamachita masewera olimbitsa thupi omwe amalimbana ndi Vastus Intermedius, monga squats kapena mapapo, onetsetsani kuti mawondo anu sadutsa zala zanu. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala kwa mawondo. Msana wanu uyeneranso kukhala wowongoka ndipo pachimake chanu chizigwira ntchito kuti mukhalebe bwino komanso kupewa kupsinjika.
• Kupita Pang'onopang'ono: Yambani ndi zolemera zopepuka ndipo pang'onopang'ono onjezerani monga mphamvu zanu

Vastus intermedia Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Vastus intermedia?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi omwe amayang'ana vastus intermedius, yomwe ndi gawo la minofu ya quadriceps yomwe ili mu ntchafu. Komabe, ndikofunika kuzindikira kuti minofu iyi siili yokhayokha muzochita zolimbitsa thupi. M'malo mwake, amapangidwa ngati gawo la masewera olimbitsa thupi omwe amayang'ana gulu lonse la quadriceps. Zochita izi zingaphatikizepo squats, mapapo, kapena kusindikiza miyendo. Monga nthawi zonse, oyamba kumene ayenera kuyamba ndi zolemera zopepuka ndi kubwerezabwereza kochepa, pang'onopang'ono kuwonjezeka pamene mphamvu zawo ndi chipiriro zikukula. Ndikofunikiranso kukhala ndi mawonekedwe ndi luso loyenera kupewa kuvulala, komanso kugwira ntchito ndi mphunzitsi kapena mphunzitsi mutangoyamba kumene.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Vastus intermedia?

• Vastus intermedius profundus ndi mtundu wozama, wokhala pansi pa Vastus intermedius.
• Vastus intermedius accessorius ndi mtolo wowonjezera wa minofu womwe nthawi zina umapezeka pambali pa minofu yayikulu.
• Vastus intermedius bifidus ndizosiyana pomwe minofu imagawanika kukhala magawo awiri osiyana.
• Vastus intermedius longus ndi mtundu wautali wa minofu, kupitilira mpaka ntchafu.

Izinto zokufunda ezishisa ezivumelekile Vastus intermedia?

• Leg Press: Kusindikiza kwa mwendo ndi ntchito ina yogwira ntchito yomwe imagwira ntchito vastus intermedius mwa kupereka kukana pamene mukukankhira kutali nsanja yolemera, yomwe imapangitsa kuti minofu igwire ntchito molimbika ndipo motero imalimbikitsa kukula ndi mphamvu zawo.
• Mapapo: Mapapo ndi ntchito yothandiza kwambiri ya vastus intermedius chifukwa imayang'ana dera lonse la ntchafu, kuphatikizapo vastus intermedius, pofuna kupindika kwambiri pabondo, zomwe zimapangitsa kuti minofu ikhale yogwira ntchito komanso mphamvu.