Mitsempha ya Quad Zolimba ndi Momwe Zimagwirizanirana ndi Ululu Wakubwerera Kumbuyo

Kodi minofu yanu ya quad ndi yolimba? Ngati ali (monga momwe amachitira anthu ambiri), iwo angakhale akusowa matenda aakulu. Pali njira zikuluzikulu ziwiri zomwe zingathe kuchitika, ndipo nthawi zambiri onse akusewera nthawi yomweyo.

Choyamba, pokopa kutsogolo kwa mapirawo, zovuta zowonjezera zingayambitse zovuta komanso zopweteka m'munsi . Chachiwiri, zovuta zowonjezera zingathandize kuti minofu ikhale yopanda mphamvu.

Minofu yamphongo ndi mitsempha yotsutsana; iwo ali kumbuyo kwa ntchafu yanu.

Zochitika zonsezi zimakhudza kuika kwanu kwa msana, zomwe zimakhudza momwe mukukhalira ndi kupweteka kwanu.

Nazi zomwe zimachitika:

Quad Zolimba Zidye Pelvis Pansi

Ma quadriceps ali mitsempha ya kutsogolo kwa ntchafu. Pazinayi zomwe zimaphatikizapo gulu lino, ngati izo, rectus femoris, zimagwira pa pelvis (pamalo omwe amadziwika kuti ndipamtunda wamtundu wa anicior, kapena ASIS mwachidule). Izi zikutanthawuza kuti rectus femoris ndi imodzi yokha mu gulu la quadriceps lomwe limadutsa mchiuno chanu (ndi zotsatira zoyenda pamenepo).

Sungani zinthu mophweka poganiza kuti ASIS yanu ndi mbali yanu yamphongo. Kuti mumvetse, ASIS ndi malo omwe mungagwire.

Pamene quads, makamaka rectus femoris, zimakhala zolimba kwambiri, zimagwira fupa la mchiuno, zomwe zimagwiritsira ntchito nsonga yonse kumunsi, kapena kutsogolo, kumalo omwe amachititsa kuti phokoso likhale loyang'anitsitsa.

Chifukwa mitsempha ya msana pakati pa mafupa awiriwa kumbuyo kwa pakhosi, pamene mapepala amabweretsa kutsogolo kwazomwe mumayendetsa, zilembo zanu zimapita nazo. Izi zimapangitsa kuonjezera chikhomo kumbuyo kwanu. Chombo chocheperachepera chakumbuyo, chomwe chimatchedwa kuti lordosis, nthawi zambiri chimaphatikizidwa ndi mitsempha yowongoka kwambiri (ndi yowawa).

Minofu ya quadriceps imakhalanso ndi mitsempha yofooketsa kapena yoposera.

Zovuta Zogonjetsa Zogonjetsa Zogonjetsa

Pamphuno, minofu yamphongo imagwira mafupa anu (mafupa ang'onoang'ono omwe mungamve pamene mumakhala nthawi yambiri mu mpando wanu.) Ngati muli ndi ubwino wabwino kwambiri, mwinamwake muli ndi mawu okwanira mumtambo wanu uliwonse Nthawi yokukoka pelvis yanu pang'ono kumbuyo. Ichi ndi chinthu chabwino, chifukwa chimathandiza kuti pakhosi likhale labwino kwambiri.

Koma zambiri za kutetezedwa kwa minofuyi zikhoza kutayika ngati quadriceps yanu ili yolimba. Pamene zida zanu zili zolimba kwambiri, monga mapepala amathothoka kutsogolo, pamakhala kukwera kumbuyo kumbuyo, pafupi ndi kumene mafupa amakhala. Izi zimapangitsa kuti phokoso likhale "lotambasula," monga momwe openda amachitira. Ngati simukulimbitsa zitsulo ndi kutambasula zida zanu, mwinamwake mitengoyo imataya mphamvu zawo zothandizira malo anu enieni ndi mimba.

Kodi Mumadziŵa Bwanji Pamene Quadriceps Ali Pansi?

Chifukwa cha chikhalidwe chathu, komanso makamaka nthawi imene timakhala tsiku lililonse, ambirife timakhala ndi quadriceps mwamphamvu. Nthawi yochuluka yomwe mumakhala pa mpando, ndiwowonjezera awa - kuphatikizapo misana yanu ya m'mbuyo - idzafika.

Zina kuposa kuunika kofulumira kwa moyo, kodi mumadziwa bwanji kuti zilembo zanu zili zolimba kwambiri?

Kupita kwa dokotala wanu kapena / kapena kuchipatala kuti muyambe kufufuza kazotsatira ndiye mwinamwake njira yolondola komanso yodalirika yowunikira kuti mitsempha yanu ya quadriceps imakhala yotani kwenikweni. Koma palinso zoyezetsa zochepa zomwe mungadzipatse. Mwachitsanzo:

1. Yesani kuimirira ndikukankhira m'chuuno mwanu. (Pewani ku mafupa anu kuti muwone molondola mlingo woyenera.) Kodi ndikutali kotani komwe mungapite ndipo kodi mumamva bwanji? Ngati muli ndi ululu ndi / kapena malire, mungakhale ndi quadriceps yolimba.
2. Ngati mutha kukhala ndi malo amodzi komwe mwendo umodzi uli patsogolo (ndi kuwerama) kutsogolo kwa mzake, ndipo mwendo wakumbuyo uli wolunjika, dzifunseni funso lomwelo monga # 1. Kodi zimamveka bwanji kumbuyo kwa phazi lanu kumbuyo ?
3. Ngati muchita yoga, njira ina yodziwira ngati zovuta zanu zili zovuta kwambiri ndikuganizira za Wachiwiri Wachiwiri (wotchedwanso Virabhadrasana II). Izi ndizoyimira pomwe mwendo wanu wakutsogolo ukugunda ndipo mwendo wanu wakumbuyo uli wolunjika. Ngati muli ndi mitsempha yolimba ya quadriceps (ndi psoas ), mungathe kuigwira kumbuyo kwa mwendo mwanu.

1. Mtundu wina wa yoga umakhala ndi zizindikiro zosonyeza kuti zolimba ndi quadriceps ndi ngamila. Ngamila imayika zowonongeka. Kuchokera kumalo ogwada, ndi malingana ndi momwe mungakwanitsire (ndi kusinthasintha), bwerani mofatsa, ndi cholinga chachikulu chogwiritsira ntchito makutu anu kumbuyo kwanu. Onetsetsani kuti musinthe malingaliro anu kuti mukhale ndi ululu uliwonse kapena nkhani zomwe mungakhale nawo. Ngati mukufuna kutulutsa ndi kusintha zinthu zambiri kuti mulekerere ululu, mwayi wanu quadriceps ndi wolimba.

1. Pomalizira, ngati mungathe kukhudza zala zanu zakugwa pang'onopang'ono ( osati m'munsimu ), ichi ndi chizindikiro china chokha chimene anu angakhale olimba kwambiri.

Zomwe Muyenera Kuchita pa Quad Zanu Zolimbitsa

Kukonzekera kwa miyendo yambiri yolimba ya quad ndithudi ndi yosavuta - yang'anani! Nazi ochepa kuti akuyambe: Quadriceps Akuyang'ana.