Incazelo:
Imisipha ye-quadriceps iqukethe imisipha emine enkulu phambi kwethanga: i-rectus femoris, largeus intermedius, vastus lateralis, ne-vasusus. I "quads" imisipha enamandla ehilelekile ekuhambeni nasekuqhumeni. Ukuzivocavoca okuthuthukisa imisipha ye-quadriceps yinkinobho yemilenze, izikwele kanye nezandiso zomlenze.
Ukubizwa ngegama: kwad-ri-seps
Futhi eyaziwa njenge: quads, imisipha yangaphambili yezintambo, imisipha emikhulu, ama-rectus femoris muscle
Izibonelo: Imisipha ye-quadriceps ivame ukuthuthukiswa kahle kumabhayisikili abaqeqeshiwe.
I-Anatomy ye-Muscle Quadriceps
I-rectus femoris ivela emgodleni we-aliac wesifuba se-hip. Ezinye izinhlanzi ze-quadriceps zivela kumfazi. I-vasus lateralis ivela emgodini we-femal, i-vastus intermedius ebusweni obungaphakathi, ne-vastus medialis emkhathini ongaphakathi. Wonke ama-quads amane afaka kwi-patella (i-kneecap) nge-tendon quadriceps nasesifo sofuba esibizwa nge-tibial nge-patella ligament. I-rectus femoris ihlanganisa ezinye ezintathu ze-quadriceps. I-femoral nerve ingenwa yi-quads futhi ithola igazi layo nge-lateral femoral circumflex umshini.
Uyini imisipha yama-Quadriceps?
I-quadriceps yonke isebenza ukunweba (ukuqondisa) emadolweni. I-rectus femoris ibuye iguqule i-hip, I-vastus medialis idonsa ithanga futhi iphinde iphinde iphinde ijikeleze ithanga futhi igxilise i-kneecap.
Usebenzisa i-quads noma nini lapho uvula idolo eligobile. Ekuphileni kwansuku zonke, bakusiza ukuba uvuke esihlalweni, uhambe, ukhuphuke izitebhisi kanye ne-squat. Zisetshenziselwa ukuhamba nokugijima ekuqaleni kwesiteleka futhi zisetshenziswe ngokuphawulekayo lapho zihla. Bathola ukuqeqeshwa kwangempela ngebhayisikili, futhi abahamba ngebhayisikili baneziqu ezithuthukile.
I-quads isetshenziselwa ukugxuma kanye nemidlalo efana nebhoksikidi edingekayo ukuzuma.
I-quadriceps yizinto eziphikisanayo ekugodleni nasezintweni ezinobunzima, okwenza umsebenzi omkhulu onzima ekusebenzeni nasekuhambeni. Iziqu ze-Tight zingaba nomthelela kulawo misipha ephikisanayo .
Quadriceps Exercises
Ukuhamba ngebhayisikili, ukuhamba ngebhayisikili kanye nokunyuka kwezitebhisi kuzokwenza ukuthi i-quads ibe nokusebenza kwemvelo. Izivivinyo ezihlanganisiwe ze-quadriceps zifaka ama-sprints, ama-squats, amaphaphu, ama-deadlifts, umshini we-leg and Smith Machine squats. Ukuzivocavoca umzimba kwalezi ziqu zihlanganisa izandiso zomlenze nemishini yokusebenzisa i-intenja yangaphakathi nesenzeni sangaphandle.
- Ukwakhiwa kwe-Body Quad Ukuzivocavoca: Indlela yokwakha ama-Quads wokuncintisana.
- I-Quadriceps Eight Exercises: Indlela yokwenza imizimba yokwakha i-quads.
- I-Quadriceps Ukuqinisa Ukuzivocavoca: Lezi zivivinyo zisetshenziselwa ukwelashwa ngokomzimba ukuthuthukisa umsebenzi we-quads.
I-Quadriceps Iyancipha
I-quadriceps ye-Tight ingabangela ukungalingani nemisipha yezintambo nemisipha. Abagijimi nabashayeli bamabhayisikili bangabhekana neziqu eziqinile. Ukufudumala ngejubane elilula kungasiza ekunciphiseni ama-quads aqinile, kodwa ukusebenzisa izilonda kuvamile.
- I-Quadricep yeThathu ihamba : Ukuma noma ukulala phansi.
- I-Yoga Ibeka ukuthi Yelulela I-Quads Yakho : Uhambisa Abaqalayo nge-yogis ethuthukile.
Ukulimala kwe-Quadriceps
Abagijimi bavame ukudala ukungalingani phakathi kwemisipha enamandla enezintambo kanye ne-quadriceps encane. I-muscle noma i-quad muscle encane ingase ibangele, kaningi ngesikhathi sokusheshisa kungazelelwe, ukuphrinta, noma ukukhahlela.
- I-Quadriceps Izikhumba Nezinyembezi : Izimpawu, usizo lokuqala, ukwelashwa, nokuvimbela.
- I-Quadriceps Health and Rehab: Uchwepheshe wezokwelapha uchaza ukuthi i-quadriceps inikela kanjani ekuhambeni kokusebenza okuyisisekelo. Ukulimala noma ubuthakathaka be-quads kunomthelela ekuhluphekeni kwamadolo nasebuhlungu obuphansi emuva futhi lokhu kungabhekiswa ekwelapheni ngokomzimba nangokwelashwa.