Kuthamanga kwa Quadriceps Kutambasula
Chinthu chimodzi chomwe chimamangiriza minofu ya quad kuposa nthawi iliyonse yomwe mumakhala kukhala pansi . (Zokuthandizani, kutanthauza: Ntchito ya pa kompyuta ndi kukhala patsogolo pa TV) Ndipo kukhala nthawi yaitali kumakhala m'chiuno, zomwe zimachepetsanso kuchepa, ndipo zingayambitse nyamakazi .
Zovuta zowonjezera chifukwa cha kuchuluka kwa kukhala pansi zingakhalenso ndi ululu wopweteka kwambiri.
Poyamba kugwiritsira ntchito quad kutsogolo kwa m'chiuno, zimasuntha mapepala onse awiri ndi mphuno, kutsogolo kwa lordosis , kapena kumalo komweko. Zingakhale zovuta kumbuyo miseche, kupweteka, ndi mavuto.
Nthawi zambiri, kukonzekera kwa tight quadriceps kumakhala kosavuta: Tambani!
Choyimira Chithandizo Chochepa Chakumbuyo Kwambiri - Kukonzekera
Kutambasula kotereku kungagwiritsidwe ntchito ku ofesi ya ntchito yopuma ndi kunyumba monga gawo la pulogalamu yanu yowonongeka nthawi zonse. Zingakhalenso zothandizira pokhapokha mutakhala ndi ntchito yopuma chifukwa kusalankhula mosakayika kungabweretse minofu yovuta kwambiri.
Ngati muli ndi zifukwa zolimbitsa thupi kapena zowonongeka, ganizirani kugwiritsa ntchito mpando kapena khoma kuti muthandizidwe. Ngati muli otetezeka m'zinthu zanu, ganizirani kugwiritsa ntchito zingwe kapena lamba kuti zikuthandizeni kufika pa phazi lanu. Apo ayi, palibe zipangizo zina zomwe zimafunika kuti quadriceps ikhale yotambasula.
Malangizo
- Ngati mukugwiritsa ntchito mpando, imani patsogolo pawo, ndipo ikani dzanja lanu lamanja pamwamba.
- Bendani maondo onse awiri kuti muchepetse thupi lanu pang'ono.
- Bweretsani dzanja lanu lamanzere kumbuyo kwanu ndipo mukumvetsetse dera lanu pakati pa bulu lamanzere ndi phazi lanu lakumanzere. Ngati simungathe kufika patali, ndibwino - khalani bondo lanu lakumanzere ndikugwirani mwendo wanu wamanzere kumene mungathe.
Koma ngati izi ziri zovuta, bweretsani bondo la mwendo umene mukugwira patsogolo, patsogolo pa thupi lanu. Izi ziyenera kubweretsanso phazi lanu ndi minofu kutsogolo, kuti mukwanitse kufika ndi kukulitsa dzanja lanu kuzungulira dera lanu. Ndiye mubwezeretseni kumbuyo kwanu.
Pogwiritsa ntchito quadriceps yowonongeka nthawi zonse, mwinamwake mukukhala ndi kusintha komwe kudzakuthandizani kuti mufike dzanja lanu pamwamba pa phazi lanu mosavuta.
- Pang'onopang'ono pang'onopang'ono muwongole mwendo wanu.
- Khalani pamenepo pakati pa masekondi 10 ndi 30.
Pumirani!
Bwanji Ngati Quadriceps Yanu Ndi Yochepa Kwambiri?
Ngati zida zanu zili zolimba kwambiri, mwa kuyankhula kwina, n'zovuta kuti mufike pa phazi lanu, kutambasula kumapweteka komanso / kapena mumamva ngati mutayaza, chinthu chimodzi chimene mungachite ndichoyika mkanda kapena lamba kuzungulira phazi lanu kapena khungu. Izi ziyenera kukuthandizani kuti muzitha kulumikiza pazomwe mungathe kulekerera.
Ngati mumagwiritsa ntchito zosiyanazi, pamapeto a nsalu m'manja mwanu ndi pamunsi pa phazi lanu, bweretsani mutu umodzi kapena mikono iŵiri pamwamba ndi ming'alu yoyenda. Tambani pazitsulo.
Kutsegula Mphamvu ya Kutayika kwa Quad
Ngati mukufuna kutambasula mwamphamvu, pang'onopang'ono mutenge phazi la mwendo umene ukutambasulidwa kumbuyo kwanu ndi kumsika wanu. Yesani kugwada pansi pampando wanu pamene mukuchita izi. Ngati kuchita zimenezi kukupangitsani kumapeto, mungathe kubisala pang'ono, koma ngati n'kotheka, yesani kupewa izi.
Khalani pamalo amenewo kwa masekondi asanu ndi awiri. Musaiwale kupuma!
Ngati mungathe kugwada pansi pang'onopang'ono pansi pa chiuno chanu, yongolani kutambasula ndi:
- Kukoka phazi lanu kumalo anu.
- Ponyani pang'onopang'ono mtolo wanu, kuyang'anitsitsa kugwada pansi pa chiuno, ndi phazi pafupi ndi katundu wanu.
Kodi Muyenera Kuchita Zambiri Motani?
Mukamaliza kutambasula quadriceps, yesetsani kuigwira kwa masekondi 30, osachepera kukhala masekondi asanu. Ngati mphindi zisanu ndizo zonse zomwe mungachite, pangani nthawi pamene mukupitiriza kuchita. Mukhozanso kuyimitsa phazi lanu pansi ndi kupuma kwa masekondi angapo, ndiyeno yesani kachiwiri. Bweretsani izi motsatira 2-5 nthawi ndikuchita chinthu chonse pamlendo wina.
| Gwiritsani Zochepa | Gwirani Zokwanira | Chiwerengero cha Nthawi | Malangizo | |
|---|---|---|---|---|
| Mphindi 5 | Mphindi 30 | 2-5 | Sakanizani mtundu wa quad womwe mumachita kuti "mutenge" minofu yonse. |
Chinthu china chomwe chingakhale chothandiza ndicho kusiyanitsa mitundu ya quadriceps yomwe imatambasula mu sabata.
Mwachitsanzo, pakati pa masiku a chigawo choyimira chakumwamba chomwe chafotokozedwa pamwambapa, mutha kuyendetsa kamera ya yoga kapena Pilates kusunthira monga mbali yotsamira quadriceps kutambasula. Kuzisakaniza kungakulimbikitseni kutambasula.
Chinthu chachikulu pakutambasula ndikutsimikiza kuti mutenga magulu akuluakulu a minofu, ndipo quadriceps ndi yofunikira kwambiri.