I-Quadricep Ibeka

I-quadriceps imisipha emine ekhona engxenyeni yangaphakathi, noma phambili, noma ithanga lakho. Leli qembu le-muscle lenza ukunweba umlenze ngenkathi liqondisa idolo. Ukugijima nokuhamba ngebhayisikili, kanye nemisebenzi yansuku zonke, kungaholela emisipha emincane ye-quadricep. Ngezinye izikhathi ukuqina kwesigcawu sakho kungase kube yimbangela yokulimala okufana ne-patellofemoral stress syndrome (PFSS) noma i-uliotibial band friction syndrome (i-ITBS). I-quads yakho ingase ibe yinkimbinkimbi uma une-spen stenosis noma ezinye izinkinga ezihlobene ne-lumbar spine yakho.

1 - I-Quadriceps Yenza Ungayenza Ekhaya

Uhlelo olululwayo lwe-quads yakho luyindlela enhle yokuthuthukisa ukuguquguquka kwemvelo kuleli qembu le-muscle. Umhlinzeki wakho womzimba angakwazi ukuhlola isimo sakho esithile futhi anikeze amasu wokusula ama-quads wakho.

Nansi ukuqhubekela phambili kokuthutha kwe-quad ekuhambeni njengokufana ne-PT yakho engayenza. Ngaphambi kokuzama lokhu-noma yimuphi omunye uhlelo lokuvivinya umzimba-hlola nodokotela wakho ukuqinisekisa ukuthi ukuzivocavoca kuphephile ukuba ukwenze.

Ukwelula kwakho kungase kukhululeke uma ufudumala kancane ngaphambi kokusula. Imizuzu embalwa ukuhamba noma ukuhamba ngebhayisikili kungathatha imisipha yakho ye-quad efudumele ukuze ilulaze kalula.

Ukunyakaza kwe-Quad okumile

Yini enhle kakhulu ngokuma kwe-quad yokuma? Ungakwenza noma kuphi! Ukwelula kwesineke kungenziwa ehhovisi, ku-gym, noma ngaphandle nje ngaphambi kwesikhathi eside. Uma ungathola indawo yokuma, ungenza ukuma kwe-quad ukuma. Nansi indlela okwenza ngayo:

1. Ngenkathi umile, ubambe phezulu kwiphepha eliphezulu noma isihlalo emuva ukuze usize ngokulinganisela.
2. Phindela emuva emadolweni ngokubamba isikhumba sakho ngesandla esisodwa.
3. Siza ukuguqa amadolo akho emuva ngangokunokwenzeka.
4. Gcina isikhundla semasekhondi angu-30.
5. Buyela esimweni sokuma.
6. Phinda ukuvivinya umzimba izikhathi ezintathu kuya kwezi-5 ngomlenze ngamunye.

Qiniseka ukuthi umise ukulula uma uzizwa ubuhlungu obukhulu. Uma wenza, bheka umhlinzeki wakho womzimba ukuqinisekisa ukuthi wenza kahle kahle.

2 - Ukudonsa i-Quadricep Ukudonsa

Ukwelula kwe-quad ehamba phambili kuyindlela enhle yokwelula okuhle kuma-quads wakho. Ukuhlala phansi endaweni exhaswe kungakusiza ukuthi ugxile ekutheni ku-quads yakho. Nansi indlela okwenza ngayo i-quaddinging quad elula:

1. Themba ohlangothini lwakho.
2. Bhonqa idolo lomlenze wakho phezulu ngangokunokwenzeka.
3. Gcina isikhundla semasekhondi angu-30.
4. Buyela esimweni sokuqala.
5. Phinda usebenzise izikhathi ezintathu kuya kwezi-5 ngaphezulu ngomlenze ngamunye.

Ungangeza ibhande elincane le-aliotilial elangeni kulolu hlelo kuphela ngokudonsa idolo lakho phansi egcekeni lakho. Vele ubeke isikhwameni sakho esingaphansi kwamadolo akho bese uyidonsa phansi ngokuya phansi njengoba usule i-quad yakho.

I-3 - I-Quadricep ekhonjisiwe

Ungakwazi ukwelula iziqu zakho ngenkathi ulele esiswini sakho kanye. Kule ndawo, iphansi lisiza ukuzinzisa isikhumba sakho, ukunciphisa ukunciphisa nokwandisa ukunwebeka. Nansi indlela okwenza ngayo i-quadriceps esondelene nayo:

1. Themba esiswini sakho.
2. Bendza emuva emhlane kuze kube yilapho ukwazi khona.
3. Gcina isikhundla semasekhondi angu-30.
4. Buyela esimweni sokuqala.
5. Phinda usebenzise izikhathi ezintathu kuya kwezi-5 ngaphezulu ngomlenze ngamunye.

Uma unenkinga enzima efinyelela esikhwameni sakho ukuze udonsa umlenze wakho phezulu, vele ugobe ithawula noma ubophe eduze kwesikhumba sakho futhi usebenzise lokho ukudonsa . Lokhu kungasiza ukuthola ukwelula okuphumelelayo emigqeni yakho, noma ngabe awukwazi ukufika kalula kwekhanda lakho.

Ukwehlisa iziqu zakho kungase kube yingxenye edingekayo yohlelo lwakho lwe-PT ekhaya lokuzivocavoca , noma ungase ufune nje ukukwenza ukuze ugcine ukuguquguquka okufanele kwe-quad. Noma ngabe yikuphi, ukuchitha isikhathi eselula ama-quads wakho ngohlelo lokuzivocavoca olufana nalolu kungaba yindlela enhle yokukhulisa ukuhamba nokuvimbela ukulimala.

Hlola ngomuthi wakho wezokwelapha futhi ufunde ama-quad ahamba phambili (noma amanye ama-exercises wokuqinisa ama-quad). Ukugcina i-quads yakho enempilo kungadingeka ukugcina amadolo akho ahamba futhi ukwandisa ukuhamba kwakho kokusebenza.