I-PT Yakho Inokukufundisa Konke Ngeentlobo Zakho ze-Quad
Umbuzo: Ziziphi ii-Quad Muscles?
Kungekudala ndaya kuhamba kwaye ndaqala ukuva intlungu emadolweni . Ndaya kudokotela owamisela unyango lwangokwenyama ukuze ndincede ukuqinisa imisipha yam quadriceps. Ziziphi izihlunu zam quadriceps, kwaye zenzani na?
Impendulo:
I-quadriceps yiqela lezihlunu phambi kwamathanga akho. Njengoko ucinga ukuba uvela kwigama, kukho izihlunu ezine ezihlukeneyo ezenza imisipha ye-quadriceps.
Ezi zihlunu zibizwa ngokuba yi-vastus intermedius, i-vastus medialis, i-vastus lateralis kunye ne-rectus femoris. I-quadriceps nayo yaziwa nje ngokuba yi-quads.
Yintoni i-Quadriceps?
Ukuba uhleli esihlalweni kwaye ulungele idolo lakho ngamaxesha ambalwa, uyakubona kwaye uzive i-quads esenzweni kwicala langaphambili lomlenze wakho. Xa i-quads yakho inkontileka, bayalula umlenze wakho emadolweni. Ekubeni i-quadriceps inweba phezu kwe-kneecap (patella), iyakunceda ukugcina i-kneecap yakho kwindawo efanelekileyo kwi-groove ekupheleni kwethambo lakho lesithambo. Esinye sezihlunu zakho ezine zithatha i-hip kunye kwaye sinokuncedisa kwi-bell, okanye ukuguqa, isisindo sakho.
Ukulimala Okuqhelekileyo kwi-Quadriceps
Ukulimala kwimisipha ye-quad iyakwenzeka. Ngamanye amaxesha, i-muscle ikrazula ithambo elingaphantsi kwe-kneecap, okubangele ukuba i- kneecap ekhutshiwe . Oku phantse kubangelwa yintlungu, njengobungozi bemidlalo okanye ukuwa.
Ukuba oku kwenzeka, utyando luvame ukuqhutyelwa ukulungisa i- quadriceps ekhethiweyo . Emva kokuhlinzwa, unokufuneka ugqoke i- knee brace uze ufumane unyango lomzimba ukubuyela kumsebenzi oqhelekileyo kunye nomsebenzi.
Ukuba unamahlombe emadolo okanye ukuvuvukala kwingozi okanye ukuba une-arthritis, i-quadriceps ngezinye izikhathi iyeka ukusebenza kakuhle.
Oku kunokubangela imeko ebizwa ngokuba yi- patella ye-femoral stress syndrome . Oku kwenzeka xa ii-quads zingakwazi ukukunceda ukugcina i-kneecap kwindawo efanelekileyo.
I-quadriceps yakho ingaba buthathaka ngenxa yokulimala kwentambo yomgudu okanye ukushaya kwesisu (imeko ebizwa ngokuthi i- paresis ). Ubunzima beentlungu ezingaphantsi kunokubangela i-nervous nerve kwinqanaba le-3 elingabangela ubuthathaka kwimigangatho. Oku kudla ukuba yimeko enzima, kwaye kufuneka ubone ugqirha wakho ngokukhawuleza ukuvavanya imeko kwaye wenze oku kunyamekelwa.
Ukulahlekelwa kweMisebenzi ukusuka kwi-Quadriceps eyalimala
Ukuba uyalimaza i-quadriceps imisipha okanye imisipha yakho, unokufumana ubunzima bokuhamba ngokusebenza . Unokumangaliswa xa ufumanisa ukuba izihlunu zakho ze-quadriceps zikunceda ukuba ujikeleze ebhedini. Bathengisa ukuba bakuncedise ukuhlawula phantsi kwakho ngenkathi ulele phantsi, kwaye banokukunceda ulale ebhedeni.
Izisipha ze-quadriceps nazo zisebenza kakhulu xa zisuka esihlalweni. Banceda ukulungisa idolo, elibalulekileyo ukuphakama kwindawo ehleli kuyo. Iinqununu nazo ziyiqela elikhulu lemizimba elijongene nokuhamba kunye nezitezantsi.
Njengoko unokuba uqagele, iqela le-muscular quadriceps liyimfuneko yokuhamba nokusebenza. Iinqununu zikunceda ukuqhubela phambili xa uhamba kwaye usebenza, kwaye kukukhusela ukuba ungawa xa umile.
Ubuthathaka kwii-quads bungabangela ukungaqhelekanga, kwaye ungadinga isisombululo sokuncedisa njengenqanawa okanye uhambahamba ukukunceda ngokuhamba ngokuqhelekileyo ukuba ii-quads zakho azisebenzi kakuhle. Umgulana wakho womzimba unokukunceda ukuba unqume ukuba yeyiphi idivaysi efanelekileyo kuwe ukuba ufuna enye emva kokulimala kwe-quad.
Ngaba Ndiyakwenza Imiboniselo ye-Quadriceps yam ?
Ukuba unobangela bokulimala kwi-quadriceps yakho, ugqirha wakho unokukubhalela kwipilisi yokwenyama ukuze uncede ukuphucula ukuhamba komsebenzi kunye nokuphucula amandla kunye nokuguquguquka kwe-quadriceps. Umphathiswa wakho wenyama unokunika iziphakamiso zokuzivocavoca ezifanelekileyo ukuba wenze ukuze uncede imeko yakho ethile.
Ukuqeqeshwa kokuqala kwamadolo okugxininisa kugxininiswe kwi-quadriceps amandla kunye nokuhamba kunye nokuzilolonga kwee-quads kunceda ukuphucula ukuguquguquka kweqela le-muscle.
Iintlobo eziphambili zokuzivocavoca onokuzenza ukuze uncede ukuphucula umsebenzi we-quadriceps yakho ziquka:
- Amandla : Ekubeni izihlunu ze-quadriceps ziwela zombini kunye neendolo, ukuzibandakanya okubandakanya idolo kunye ne-hip kubalulekile ekuphuculeni amandla emigangatho. Ukuzivocavoca okulula kwamadolo kuya kujolisa i-quads, kwaye ukuqeqeshwa okuqhubekayo okuqiniswayo kwinqanaba kuya kubandakanya umsebenzi othile we-quadriceps.
- Ukunyaniseka: Kuninzi olulula ukuyenza ukuze uphucule ukuguquguquka kwemisipha yakho ye-quadriceps. Ukwakheka kwe-quadriceps eyisiseko kunokwenziwa, kwaye ithawula i-quadriceps ilula iyindlela enkulu yokuphucula ukuguquguquka kweqela le-muscle.
- Ukulinganisa kunye nokuzimela: Ukulinganisela kunye nokuziqhelanisa nokuziphatha okuqhelekileyo kugxininisa kwi-quadriceps kuba ezi zinto zibalulekile ekugcineni okuthe tye kunye nokulinganisela. Izenzo zokulinganisela ngokusisiseko zinokukunceda ukunqanda ukuwa, kunye nokusetyenziswa kwe-balance balance kungasetyenziselwa ukunyanga ukulimala kwe-quad kunye neentlungu zamadolo.
Qiniseka ukuba ukhangele kunye nogqirha wakho okanye umphathiswa wezonyango phambi kokuba uqalise nayiphi na into eyenziwa kwii-quads zakho.
ILizwi
Ukuba uziva intlungu phambi kwethanga lakho emva kokulimala, usenokwenza okuthile kwi-quadriceps yakho. Ngokuqhelekileyo, ukulimala kwi-quads kulula ukubuyisela; ukuphumla okufutshane kunye nolunye ulwaphulo luya kuthatha. Ngamanye amaxesha, ukulimala kwe-quadriceps kunokuba yinto engathà sina, ngoko jonga ngogqirha wakho kuwe ulimele ngaphambili kwethanga lakho. Ukulimala kwi-quadriceps yakho kunokuba ngamava obuhlungu. Ukutyelela kwiphilisi yakho yomzimba kungundoqo kwikunceda ukuphucula umsebenzi wakho wee-quadriceps ukuze ubuyele ekuhambeni okuqhelekileyo kokusebenza ngokukhawuleza nangokukhuselekileyo.