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Quadriceps

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Overview:

Iyo Quadriceps Exercise, inowanzonzi "quads", inonyanya kunanga mhasuru dzakakura dziri pamberi pezvidya, zvichibatsira mukusimbisa uye toning. Yakakodzera munhu wese kubva kune vanotanga kusvika kune vepamusoro kusimba vanofarira, sezvo ichigona kugadziridzwa zvinoenderana nega yega nhanho yekusimba. Vanhu vangasarudza kuita chiitwa ichi kuti vavandudze simba ravo rose regumbo, kusimudzira kuita kwavo kwemitambo, kana kuchengetedza kufamba uye kuenzanisa mumabasa avo ezuva nezuva.

Table of Contents

  1. Instructions
    1. Step-by-step guide
    2. Exercise Tips
  2. FAQ
    1. Can beginners to the Quadriceps?
    2. Common variations of the Quadriceps?
    3. Good complementing exercises for the Quadriceps?
  3. Related keywords

Instructions

Step-by-step guide:

  1. Zvishoma nezvishoma pfugama ibvi rako rekurudyi, uchiunza chitsitsinho chako kubhurosi rako, uchichengeta zvidya zvako zvakaenderana.
  2. Bata patsoka yako yerudyi neruoko rwako rwerudyi, uchiiswededza pedyo nemagaro ako kuti unzwe wakatambanudzwa pamberi pechidya chako.
  3. Bata nzvimbo iyi kwemasekonzi makumi matatu, wozoregedza tsoka yako zvishoma nezvishoma kudzokera pasi.
  4. Dzokorora maitiro aya negumbo rako rekuruboshwe, uye ramba uchichinjana kune nhamba yaunoda yekudzokorora.

Exercise Tips:

  • Fomu Yakakodzera: Imwe yezvikanganiso zvinowanzoitika vanhu pavanenge vachigadzira quadriceps yavo kushandisa fomu isina kunaka. Izvi zvinogona kutungamira mukukuvadzwa uye kusashanda zvakanyanya. Semuenzaniso, paunenge uchiita squats, iva nechokwadi chekuti mabvi ako haapfuuri zvigunwe zvako. Chengeta musana wako wakatwasuka uye chipfuva chako mudenga.
  • Kudzora Mafambiro: Dzivisa kumhanya nekufamba. Hazvisi zvekumhanya kwaunokwanisa kupedzisa chiitwa, asi kutonga uye nemazvo kwaunozviita. Kufamba zvishoma, kunodzorwa kunobatsira iwe kubata quadriceps yako zvakanyanya uye kuderedza njodzi yekukuvara.
  • Usazviwedzere: Zvakakosha kuzvipikisa iwe pachako

FAQ

Can beginners do the Quadriceps?

Chokwadi, vanotanga vanogona kuita quadriceps maekisesaizi. Nekudaro, ivo vanofanirwa kutanga neakareruka maekisesaizi uye zvishoma nezvishoma kuwedzera kusimba sezvo simba ravo uye kutsungirira kunowedzera. Mamwe ekutanga-ane hushamwari quadriceps maekisesaizi anosanganisira: 1. Squats: Mira netsoka dzako muchiuno-upamhi zvakaparadzana. Benda mabvi wodzikisa muviri wako sekunge wakagara pachigaro. Chengeta musana wako wakatwasuka uye mabvi ako pamusoro pezvitsitsinho zvako. Sunda kumashure kusvika panzvimbo yakamira. 2. Lunges: Mira wakatwasuka, tora nhanho mberi netsoka imwe uye udzikise muviri wako kusvikira ibvi rako repamberi riri pa90-degree angle. Sunda kumashure uye dzokorora neimwe tsoka. 3. Leg Press: Kana iwe uchikwanisa kuwana gym, gumbo rekudhinda muchina rinogona kuva nzira yakanaka yekushanda quads yako. Gara mumushini netsoka dzako pachikuva hip-width zvakaparadzana. Sunda chikuva kure netsoka dzako, wozodzokera zvishoma nezvishoma kunzvimbo yekutanga. 4. Wall Sit: Mira wakafuratira kumadziro. Svetera pasi kusvikira

What are common variations of the Quadriceps?

  • Iyo Vastus Lateralis imwe mutsauko, ndiyo yakakura uye ine simba chikamu che quadriceps, iri kunze kwechidya.
  • Vastus Medialis ndiyo musuru wakaita teardrop padivi remukati rehudyu, imwezve yakakosha kusiyanisa kwe quadriceps.
  • Vastus Intermedius imhasuru yakadzika, iri pakati peVastus Lateralis neVastus Medialis.
  • Iyo Articularis Genu inyanzvi chikamu cheboka re quadriceps, kunyangwe ichiwanzo kuregererwa, imhasuru diki iri pamusoro pemabvi.

What are good complementing exercises for the Quadriceps?

  • Squats ndeimwe sarudzo yakanakisa pavanenge vachibata quadriceps, ukuwo vachishanda iyo glutes, hamstrings, uye yakaderera musana, ichisimudzira yakaderera kusimba kwemuviri uye chiyero.
  • Kutsikirira kwemakumbo kunobatsira nekuti vanonyanya kunanga quadriceps, asiwo zvinosanganisira hamstrings uye glutes, izvo zvinobatsira kuvandudza simba uye kugadzikana kwemuviri wako wepasi.

Related keywords for Quadriceps:

  • Bodyweight Quadriceps Workout
  • Zviitwa zvekusimbisa zvidya
  • Kudzidzira kumba kwezvidya
  • Bodyweight maekisesaizi emaquads
  • Quadriceps kudzidzira pasina midziyo
  • Bodyweight chidya toning maekisesaizi
  • No-gym chidya chekudzidzira
  • Kumba-quad maekisesaizi
  • Bodyweight Workout yezvidya zvakasimba
  • Quadriceps kusimbisa nehuremu hwemuviri
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