Zochita 10 Zolimbikitsa Zolimbikitsa Zingakuthandizeni Kubwerera

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Zochita Zolimbikitsira Quad ndi Kubwerera Kwako

Zochita zolimbitsa thupi zingapangitse kuwonjezera bwino ku pulogalamu yanu yopewera kupweteka kwa msana kapena kukonzekera kwanu. Izi zili choncho chifukwa zida zamphamvu zingathandize kuthandizira msana.

Mpaka pomwe, ziribe kanthu kuti mumasankha ntchito yanji. Mmalo mwake, lingaliro ndikutambasula bondo lanu / kapena kusinthasintha m'chiuno mwanu. (Minofu ya Quadriceps iwoloka ndi kugwira ntchito ziwalo zonsezi.)

Inde, ngati simunagwiritse ntchito zambiri, muli ndi msana, ma hip ndi / kapena mawondo, ndipo / kapena mukubwerera ku zolimbitsa thupi pakapita nthawi, yambani mosavuta. Malingaliro omwe akuphatikizirapo ali ndi zigawo zisanu ndi zitatu (onani chithunzi chotsatira cha malangizo) ndi makina osungira miyendo pa masewera olimbitsa thupi

Chinsinsi chogwira ntchito ndi makina amphamvu pa masewero olimbitsa thupi ndi kugwiritsa ntchito zolemera zolemera mpaka minofu yonse ya thupi lanu ili ndi mphamvu zokwanira kukuthandizani pa ntchito zanu zonse. Panthawi imeneyi, ganizirani kulemera kwa minofu kuti mupange minofu yambiri. Musamaphunzitse kupweteka.

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Zotsatira za Quad

Mapepala a Quad ndi njira yophweka kuti ayambe kugwira ntchito minofu. Zonse zomwe mumachita ndi kukhala ndi miyendo yanu molunjika patsogolo panu ndikugwirizanitsa minofu. (Chitani mwendo umodzi pa nthawi). Mphindi yokwanira khumi yokha iliyonse ili yabwino poyamba, koma pamene mukukhala wamphamvu mukhoza kuwonjezera chiwerengero cha reps kapena kuwonjezera pa chiwiri chachiwiri.

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Wall Squat

Masewera ozungulira khoma ndi mpira woyenera kumbuyo kwanu ndi wina woyambitsa quadriceps kuchita masewera olimbitsa thupi. Khoma limakupatsani bata, lomwe limamasula minofu yanu kuti ikhale yabwino. Bwalo limapangitsa kuti kuyenda ndi kutsika kusuntha pang'ono, komanso.

Kuwonjezera apo, kukwera mmwamba ndi pansi pa mpira wokongola kumakhala kosangalatsa, ndipo kungakuthandizeni kuchotsa malingaliro anu pamoto.

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Magulu

Ngati muli ndi mphamvu zokhudzana ndi kukula kwa minofu yanu ya quad, ndibwino kuti mukhale ndi masewera olimbitsa thupi. Pali zambiri zoti mugwire ntchitoyi, choncho ndidziwitse Paige Waehner kuti akutsogolereni. Onani nkhani yake Phunzirani Momwe Mungachitire Khungu.

Mwa njira, masewera amagwira ntchito kuposa minofu yanu ya quadriceps. Amalimbikitsanso mitsempha yam'mimba, yam'mimba, yam'mbuyo ndi yam'mimba.

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Hover Khalani pa mpira wabwino

Ndi njira yanji yabwino yothetsera minofu yanu ya quad kusiyana ndi hover atakhala pa mpira woyenera? Pogwedeza mpira, khalani m'chiuno mwanu ndi mawondo (nthawizonse ntchito yabwino kumbuyo, mwina) ndipo khalani pamenepo kwa masekondi angapo. Nthawi yomwe mumasankha kugwiritsa ntchito monga izi ziyenera kudalira momwe makanema anu alili panopa. Musaiwale kupuma!

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Zochita Zolimbikitsira Quad Ndizokondweretsa Ndi Wothandizira

Tiyeni tiyang'ane nazo. Zochita zolimbitsa thupi ndi zokondweretsa kwambiri ndi mnzanu.

Dziperekeni nokha kubwerera ndi mnzanuyo kuti muyambe. Ndiye, nonse awiri muyenera kugwada m'chiuno ndi mawondo. Tithandizane wina ndi mzake mwa kudalirana wina ndi mzake - izi zingatengere pang'ono kupsyinjika miyendo yanu, kuti mukhalebe komweko.

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Sakanizani Quad Yanu Yomwe Imalimbitsa Kuchita Zochita

Pulogalamu iliyonse yopangira masewero amafunika zosiyanasiyana. Mitundu yosiyanasiyana ndi yabwino "kutenga" minofu yambiri ndi kuphunzitsa tsiku ndi tsiku. Pogwiritsa ntchito thumba lachitsulo, mukhoza kuwonjezera thunthu laling'ono poyendayenda (kuchokera m'chiuno ndipo osati kumbuyo, chonde) ndikugwirana chingwe chimodzi kapena chala kumanja komwe kuli mbali yina ya thupi lanu.

Komanso Yesani: Yoga Sun Salutation Kubwerera kwanu kudzakonda

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Kukhazikitsa Zowonjezera Malamulo

Kukhalitsa mwendo kumapazi ndi zabwino kwa mbali zonse za quadriceps - chiuno ndi bondo. Khalani pa mpando kapena kutsutsana ndi kusamala kwanu ndi kukhala pansi pa mpira wokwanira. (Gwiritsani ntchito mpando ngati muli wofooka kapena mutangoyamba kumene) Pitirizani mwendo wanu mpaka bondo lanu liri lolunjika koma losatseka. Chitani pafupifupi 10 mwa izi mwabwino .

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Maungulo Abwino ndi mpira Wokongola

Ngati nsana yanu ingathe kuthana ndi mavuto a-1, muzikhala mopepuka pa mpira ndi mwendo umodzi wopindika kutsogolo ndipo winayo akuwonekera kumbuyo kwanu. Miyendo iyenera kutenga kulemera kwake, ndipo mpira ulipo kuti "akugwire" ngati zinthu zikuyamba kuyenda.

Tsitsani kulemera kwa thunthu lanu patsogolo pa mwendo wanu wopindika ndikugwiritsira masekondi asanu ndi awiri. Bwererani ku malo oyambira ndikubwereza nthawi zisanu ndi ziwiri.

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Mtsinje Wotsatira wa Quad Kulimbitsa

Mukadziwa bwino anthu oposa 9 quad omaliza, tengani zovuta pa mlingo wotsatira mwakulumikiza pa mwendo 1 (kupindika) mwendo pamene mukukulitsa ena patsogolo panu.

Zogwirizana: Tengani Mabanki Anu Aku Hip ku Mzere Wotsatira