I-Quad yoQinisekiso yokuQinisekisa i-Quad eyiyo yokuNceda iWindows yakho

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I-Quad Ukuqinisa imiSebenzi kunye neMbuyiselo yakho

Imiqathango yokuqinisa i-Quad ingenza ukongeza okulungileyo kwinqanaba lokukhusela intlungu okanye inkqubo yolawulo. Oku kungenxa yokuba ii-quads ezinamandla zinokunceda ukuxhasa umgudu.

Ukufika kwinqanaba, akukhathazeki ukuba yiyiphi indlela oyikhethayo. Kunoko, le ngcamango ukunyusa idolo lakho kunye / okanye uguqule iinqumlo zakho. (I-Quadriceps imisipha iwela ngaphaya kwaye isebenze zombini la majoyina.)

Ewe, ukuba awuzange usebenzise umthamo omkhulu, unomqolo, u-hip kunye / okanye iingxaki zamadolo, kunye / okanye ubuyela emva kokusebenzisa ixesha emva koko, qalisa lula. Iingcamango zalo ziquka iisethi zee-quad (jonga isilayidi esilandelayo imiyalelo) kunye nomatshini wokwandisa umlenze kwi-gym

Isihluthulelo sokusebenza ngamashishini anamandla kwindawo yokuzivocavoca kukusebenzisa izisindo zokukhanya ukude zonke izihlunu zomzimba wakho zomelele ngokwaneleyo ukukunceda ngemisebenzi yakho rhoqo. Ngelo xesha, cinga ukuhlawula isisindo somzimba ukwakha ubuninzi besisundu. Ungaze uqeqeshe ngeentlungu.

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Iimpawu zee Quad

Iiseti ze-Quad zilula ngendlela elula yokuqalisa ukusebenza. Yonke into ohlala ngayo imilenze yakho iqonde phambi kwakho kwaye ivumelanise imisipha ngokukhawuleza. (Yenza umlenze owodwa ngexesha). Ukuphindaphinda kokuphindaphindiweyo kwe-1 yesibini nganye kulungileyo ekuqaleni, kodwa njengoko uqina ngakumbi unokwandisa inani le-reps okanye ungeze kwisethi yesibini.

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Wall Squat

Izikwele ezibhekiselele eludongeni ngebhola elifanelekileyo emva komqolo wakho ngumnye umqhubi we-quadriceps wokuqalisa. Udonga linika inqanaba elithile lozinzo, olukhulula imisipha yakho ukuhamba kakuhle. Ibhola yenza ukunyuka nokunyuka ukunyuka kulula, kwakhona.

Ngaphezu koko, ukukhwela kunye nehla kwibhola ebalabala kumnandi, kwaye kunokukunceda ukukhumbuza ingqondo yokutshisa.

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Squats

Ukuba uzimisele ngokuqina kwiimisipha zakho, i-squat eyenziwe ngetekisi elungileyo kufuneka ube neprogram kwiprogram yakho. Kuninzi ukwenza lo msebenzi ngokufanelekileyo, ngoko ndiya kukuvumela uvavanyo lwePaige Waehner ukuba lukhokele. Khangela inqaku lakhe Funda indlela yokwenza i Squat.

Ngendlela, ama-squats asebenza ngaphezu kweemisipha zakho ze-quadriceps. Kwakhona ziqinisa imisipha, intloko, imbuyiselo kunye nemisipha.

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Hover Hlala phezu kweBhola efanelekileyo

Iyiphi indlela engcono yokwenza umngeni kwimisipha yakho yee-quad kune-hover ehleli phezu kwebhola elifanelekileyo? Ngexa udibanisa ibhola, bhinqa iinqumlo zakho kunye namadolo (isoloko isilungeleliso sembuyiselo, nantoni) kwaye uhlale khona imizuzwana embalwa. Ubungakanani obukhethileyo ukuba uchithe njengolu lufanele kuxhomekeke kwindlela enamandla ngayo ama-quads akho okwangoku. Ungalibali ukuphefumula!

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I-Quad Ukuqinisa Ukuzivocavoca kakhulu kukuzonwabisa kunye noMlingani

Masijamelane nayo. Iindlela zokuqinisa ii-quad zixhamla kunye nomlingane.

Zibeke wena emva kwakho kunye nomlingane wakho ukuqala. Emva koko, bobabili nifanele niguqule emacaleni nasemadolweni. Ukuxhasana ngokuxhomekeka omnye nomnye - oku kungathabatha ingcinezelo emilenzeni yakho, kukuvumela ukuba uhlale apho.

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Yenza i-Quad yakho yokuQinisekisa yokuQinisekisa

Yonke inkqubo yokuphucula imfuno idinga iindidi. Uhlobo oluthile lulungele "ukufumana" imicu ye-muscle ephezulu kunye noqeqesho lwemisebenzi yemihla ngemihla. Ngomqolo wesigxina osimele, unokuba wongeza intsimbi encinci ngokuguqa ngaphezulu (ukusuka emacaleni kwaye ungabi ngasemva, nceda) kwaye uthinte inqanawa okanye inzwane ngesandla esecaleni lomzimba wakho.

Zama kwakhona: I- Yoga Sun Salutation I-Back Back yakho iya kuthanda

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Ukwandiswa Kwemiqathango Yomthetho

Izandiso zomlenze zokuhlala zilungile kuzo zombini iinkalo ze-quadriceps-hip kunye namadolo. Hlala esihlalweni okanye ucelomngeni wakho ukulinganisela kunye nokuhlala emva kokuhlala kwibhola efanelekileyo. (Sebenzisa isihlalo ukuba unobuthakathaka okanye uqala ukuqala.) Yandisa umlenze wakho ade udolo lwakho luqonde kodwa aluvaliwe. Yenza malunga ne-10 kwezi zinto zihamba kakuhle .

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Iilungwini ezinobumnene ngeBhola efanelekileyo

Ukuba umva wakho unako ukujongana nemingeni e-1 eneemilenze, hlala lula kwibhola ngomlenze owodwa ugobile ngaphambili kwaye enye iqonde emva kwakho. Imilenze kufuneka ithathe ubuninzi bobunzima bakho, kwaye ibhola ibakho "ukukubamba" ukuba izinto ziqala ukuhamba.

Nciphisa ubunzima bomthi wakho phambili phambili emlenzeni wakho ogobileyo kwaye ubambe imizuzwana emi-5-10. Buyela kwisiqalo sokuqala uze uphinde ubuyeke amaxesha ama-5-10.

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UkuQiniseka kweNqanaba leNqanaba elilandelayo

Emva kokuba ufumene i-9 quad yokuqinisa i-quad, yithatha umngeni kwisigaba esilandelayo ngokulinganisela kwi-1 (bent) umlenze njengoko ukwandisa enye phambili phambi kwakho.

Idibeneyo: Thatha iiBridge zakho ze-Hip kwiNqanaba elilandelayo