Quad Zolimba ndi Njira Zowatambasula

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Zithunzi Zokwanira Zokhala pansi

Chikhalidwe chathu choterechi chimayambitsa mitsempha yolimba ya quadriceps. Mankhwala osakanizika amatha kukoka pakhosi pambali, zomwe zingapangitse kuti phokoso likhale labwino kwambiri. Chinthu chabwino cha lordosis ndi chinthu chabwino, koma pakakhala zovuta, mavuto ambuyo amatha.

Minofu ya quadriceps ndi gulu la 4 lomwe lili patsogolo pa ntchafu. Iwo ndi osiyana poyerekezera ndi minofu yambiri chifukwa amadutsa ziwalo ziwiri - bondo ndi chiuno - mmalo mwa chimodzi.

Koma pamene tikulankhula za ululu wammbuyo, ndizovuta kuti quadriceps ikhale ndi chiuno ndi mapepala omwe amafunikira kwambiri.

Minofu ya quadriceps imachokera kutsogolo kwa fupa lanu, m'dera limene limatchedwa msinkhu wapamwamba wamtali wa akaac, kapena ASIS, ndipo imadutsa kumapeto kwa chiuno cha njira yomwe ikupita kumalo ake olowera pa bondo. Ntchito za mitsempha ya quadriceps ndiyo kusinthasintha chiuno cha mchiuno ndi kuweramitsa bondo. Sizingatheke kuchita zonsezi panthawi yomweyo, komabe.

Pamene zida zanu zili zolimba, zimagwera pa mfundo iyi ya ASIS, yomwe imakhudza mafupa anu onse, kutsogolo kwina. Chifukwa mitsempha ya msana pakati pa mafupa awiri a m'chiuno (kumbuyo) imanyamula pamodzi ndi kutsogolo uku. Mphepeteyo imasinthidwa mpaka kusintha kwa malo mwa kuwonjezera mphamvu yachibadwa ya lordotic.

Bwerera kukhale. Kukhala pansi nthawi zonse kumakuika pamalo pomwe quadriceps ako ali pafupi kukanganitsidwa nthawizonse. Ndipo pamene quadriceps yowonjezerera ndi kuyimitsa, mwayi waukulu wa vuto la minofu m'matumbo anu apansi.

Kodi Mumadziŵa Bwanji Pamene Quadriceps Ali Pansi?

Kuthamanga kwa minofu kumatenda kungakhale kovuta. Monga sitter wokhazikika, simungathe kuona tsiku ndi tsiku kutsika kumene kumachitika mu quad kusintha kwanu, kapena mavuto chifukwa mumaseri anu kumbuyo. Chinthu china: Mwadzipatula ku zowawa zam'mbuyo ndi zopweteka zomwe mwazipeza panjira mpaka kufika pamene mukukhala "zachilendo" zatsopano. Mwa kuyankhula kwina, mwaphunzira kukhala ndi malire ndi osachepera ululu wina wammbuyo - zonse chifukwa quads zanu ndi zolimba.

Pofufuza dokotala ndi dokotala yemwe ali ndi chilolezo komanso / kapena mankhwala opatsirana mwinamwake ndi njira yolondola komanso yodalirika yowunikira kuti mitsempha yanu ya quadriceps imakhala yotani, pali zosavuta, komanso mbali zambiri, njira yokhayo yodziwira zosowa zanu nthawi yayitali yowamba. Inu mumangotenga chophimba chanu m'chiuno ndipo muwone mmene zimakhalira. Gwiritsani ntchito njira zingapo kuti mukwaniritse chinthu chomwechi.

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Kupitiliza Kupita

Yesani kuimirira ndikukankhira m'chuuno mwanu. (Pewani ku mafupa anu kuti muwone malo oyenera.) Kodi ndikutali kotani komwe mungapite ndipo kodi mumamva bwanji? Mukawona ululu ndi / kapena malire, mukhoza kukhala ndi quadriceps zolimba.

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Lunge Exercise monga Quad Muscle Voltage Assessment

Zochita zolimbitsa thupi zingakhale zogwirira ntchito zogwiritsira ntchito quadriceps, malinga ngati muli otetezeka ndipo mulibe ululu wokhoza kukhala pamalo amodzi komwe mwendo umodzi uli kutsogolo (ndikuwerama) patsogolo pa mzake, ndipo mwendo wakumbuyo uli wolunjika. Tawonani, izi ndi zoga yotchedwa Warrior I.

Kaya pa yoga kapena masewera olimbitsa thupi, kamodzi kokha pamalo amodzi, dzifunseni nokha: Kodi izi zimamveka bwanji kumbuyo kwa phazi la kumbuyo ? Ngati dera lino likuyankhula ndi inu, mungaganize kuwonjezera pa quad yowonjezera tsiku ndi tsiku.

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Kamera Post ndi Quad Zolimba

Nkhani yowonjezera yoga imapangitsa kuti mitsempha yolimba ya quadriceps ndi ngamila. Mu ngamila, mumayambira pambali. Malingana ndi msinkhu wanu (ndikumasinthasintha), mumatsitsa, ndi cholinga chachikulu chogwirana ndi manja anu kumbuyo kwanu ndi manja anu. Musanayese izi, chonde onani ngamila ikuyikira pansipa.

Ngamila imayika zitsulo pachiuno mwakachetechete kwambiri ngati simukuzizoloŵera. Kotero ngati simungathe kubwerera kumbuyo kapena mukuyenera kulimbikitsa kapena kusintha zinthu zambiri kuti mulekerere ululu, mwayi wanu quadriceps ndi wolimba. Mwa njira, kuti mutenge kwenikweni quad yowonjezera muyiyiyi, bweretsani pansi pa pepala lanu patsogolo, kumbali ya khoma patsogolo panu. Yikes!

Ngamira Sungani Zojambula

• Onetsetsani kuti musinthe vutoli kuti mukhale ndi ululu uliwonse wambuyo kapena wa ululu umene mungakhale nawo.
• Kusiyana kumene kulipo komwe mungathe kufika kumbuyo kwanu ndikukhudza khoma, ngati muli olimba, kungoyambira yoga, kapena muli ndi zovuta zina.
• Pali dongosolo ndi njira yeniyeni yolowera mkati ndi kunja kwa ngamila. Ndi bwino kugwira ntchito ndi aphunzitsi odziwa bwino, makamaka pamene mukuyamba, kapena ngati muli ndi vuto.
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