I-Quadriceps emileyo
Enye into eyenza i-quad muscle iqiniswe ngaphezu kweyiphi na ixesha elichithwa lihlala . (Isicatshulwa, isicatshulwa: Umsebenzi wekhompyutha kunye nokuhlala phambi kweTV.) Ukuhlala ixesha elide kugcina izikhwepha zakho kwindawo esezantsi, okuyehlisa ukunciphisa intlobo yokunyakaza , kwaye kunokukhokelela ekuthinzeni i- arthritis .
Iimpawu ezihamba phambili ngenxa yobuninzi bokuhlala zingakhokelela kwiintlungu eziphantsi.
Njengoko i-contracting quad ehamba phambili phambi kweeqhenqa, ihamba iplasvis kunye ne-lumbar spine phambili, ibeka phambili i- lordosis , okanye i-arch kuloo ndawo. Ukubuyisa imisipha, intlungu, kunye neengxaki zengxaki zingabangela.
Kwiimeko ezininzi, ukulungiswa kwe-quadriceps eqinile kulula kakhulu: Yibanise!
I-Quad Stretch ye-Low Back Pain Relief - Ukulungiselela
Isalathiso esilandelayo singasetyenziselwa eofisini ukwenzela ukuphuka emsebenzini kunye nasekhaya njengenxalenye yesicwangciso sakho sokugcinwa kwangaphambili. Kananjalo kungabonakalisa luncedo emva kokuzivocavoca ngenxa yokuba ukusetyenziswa ngaphandle kokusula emva koko kunokubangela izihlunu eziqinileyo.
Ukuba unesimo esilungelelanisiweyo okanye umngeni wokulinganisa, cinga ukusebenzisa isihlalo okanye udonga ukuze uxhaswe. Ukuba unamandla kakhulu kwii-quads zakho, cinga ukusebenzisa i-strap okanye ibhande ukuze kukuncede ufike unyawo lwakho. Ngaphandle koko, akukho zixhobo ezifunekayo ukwenzela ukuma kwe-quadriceps.
Imiyalelo
- Ukuba usebenzisa isitulo, yima emva kwayo, kwaye wabeka isandla sakho sokunene phezulu.
- Gcina amabini ngamadolo ukuze unciphise umzimba wakho.
- Yenza isandla sakho sekhohlo emva kwakho uze uqonde indawo phakathi kwe-ekhanda elingasekhohlo kunye nenqanaba lesantya sakho sokunxele. Ukuba awukwazi ukufikelela kude kakhulu, oko kulungile - vele ujike idolo lakho lasekhohlo uze uqonde umlenze wakho okhohlo apho unakho khona.
Kodwa ukuba oku kunzima, yizisa idolo lomlenze oya kubamba phambili, phambi komzimba wakho. Oku kuya kuzisa unyawo lwakho kunye neenqaqa phambili, kwindawo apho unokukwazi ukufikelela phantsi uze ugobe isandla sakho kuloo ndawo. Emva koko wabuyisele emva kwakho.
Xa uqhuba i-quadriceps eselula rhoqo, uya kuhlakulela ukuguquguquka okuza kwenza ukuba ufikelele isandla sakho phezulu kwinyawo lwakho ngokulula.
- Ngomnene kwaye ngokukhawuleza uqonde umlenze wakho wokuma.
- Hlalani khona phakathi kwemizuzu eyi-10 neye-30.
Phefumla!
Kuthiwani Ukuba ii-Quadriceps Zakho Zona?
Ukuba ii-quads zakho zinamandla kakhulu, ngamanye amazwi, kunzima ukuba ufinyelele unyawo lwakho, isalathisi sibuhlungu kunye / okanye uvakalelwa ngathi uya kulahleka ibhalansi yakho, into enye ongayenza ibeka umtya okanye ibhande ukujikeleza unyawo lwakho okanye iinyawo. Oku kufuneka kukukuncede ukuba ubambe isalathiso kwinqanaba onokunyamezela.
Ukuba usebenzisa le mihluko, kunye neengcambu zengqamle esandleni sakho (s) kunye nomtya ojikelezayo unyawo lwakho, velisa enye okanye zombini iingalo eziphezu kweentsimbi. Bamba kwi-strap.
Ukusebenzisa Ubunzima beChead Stretch
Ukuba udinga ukunweba okukhulu, ludonsa ngenyameko unyawo lomlenze osolwe emva kwakho nakwindawo yakho. Zama ukugcina idolo lakho ngqo phantsi kwe-hip yakho njengoko wenza oku. Ukuba ukwenza njalo kukubeka ngaphaya komgca, unako ukukopela nje encinane, kodwa ukuba kunokwenzeka, zama ukuphepha oku.
Hlalani kuloo ndawo iminyaka emi-5 ukuya kwe-30. Ungalibali ukuphefumula!
Ukuba unokwazi ukubeka idolo ngokukhawuleza phantsi kwe-hip yakho, qinisa ulula ngo:
- Ukukhupha unyawo lwakho kwi-buttock yakho.
- Ukunyamezela ngokunyamezela umgubo wakho, ukunyamekela ukuguqa ngamadolo phantsi kwe-hip, kunye neenyawo ezikufuphi kwindawo yakho.
Uninzi Kangakanani Okufanele Uyenze Kwenzeka Kangakanani?
Xa wenza le quadriceps eselula, zama ukubamba iminyaka engama-30, ubuncinci ibe mizuzwana emihlanu. Ukuba imizuzwana emihlanu yinto onokuyenza, yakha ixesha njengoko uqhubeka usebenza. Unokubeka kwakhona unyawo lwakho emzantsi uze uphumle imizuzwana emibini, uze uzame kwakhona. Phinda ngokulandelelana kwamaxesha ama-2-5 uze wenze yonke into emlenzeni omnye.
| Ukubamba ubuncinci | Ubambelele ngokukhulu | Inani lamaxesha | Iingcebiso | |
|---|---|---|---|---|
| 5 eziBini | 30 I sibini | 2-5 | Qhawula iindidi ze-quad esolula ukuba uyenze "ufumane" zonke iifayili ze-muscle. |
Esinye isicoco esinokuba luncedo kukuba uguquke iintlobo zee-quadriceps ezolulekayo ngeveki.
Ngokomzekelo, phakathi kweentsuku zokumisa i-quad echazwe ngasentla, unokungena kwikamela le-yoga okanye i-Pilates ifuduka njengoluhlu lwama-quadriceps. Ukudibanisa kungakugcina ukhuthaze ukulula.
Into ephambili malunga nokwelula kukuqinisekisa ukuba ufumana onke amaqela amakhulu ama-muscle, kwaye i-quadriceps ngokuqinisekileyo ibalulekile ukuba ifake.