Funda ukuthi ungenza kanjani ngokuphepha ukuma kwe-quadriceps ukuma
I-quadriceps (quads) iqoqo lezinhlanzi phambi kwethanga. Ziqukethe i-quadriceps femoris, i- rectus femoris , i-vastus lateralis, i-vastus medialis kanye ne-vastus intermedius.
Leli qembu le-muscle liqashwe ukuze lendlulise umlenze ngenkathi liqondisa amadolo futhi lihamba phambili ekukhuphukeni kwezinyawo nokuhamba ngebhayisikili.
Ukulimala kumisipha ye-quadriceps kuvame ukubangelwa amandla noma ukungalingani okungafani phakathi kwe-quadriceps kanye ne- hamstrings .
Ukuphakama kwe-quad emihle kuhle kakhulu ekuthuthukiseni ukuguquguquka kwemvelo, kepha uma uhlushwa ngamadolo noma ubuhlungu obuya emuva, kufanele uhambe kalula kulokhu okulula.
Kunezindlela eziningi ezihlukene zokwelula ama-quadriceps wakho , kodwa nansi inguqulo elula ongayenza ngenkathi umile.
- Hlala ngomlenze owodwa. Uma udinga ukwesekwa, ubamba okuthile okuqinile, njengodonga noma isihlalo, ukusekelwa.
- Bhonya idolo lakho langakwesokudla bese ulethe isithende sakho esivumelwaneni sakho.
- Finyelela ekhanda lakho ngesandla sakho esingaphambene (kwesokunxele).
- Sukuma uqonde bese udonsela emisipha yakho yesisu. Zama ukuguqa ngamadolo eduze komunye nomunye. Khumula amahlombe akho. Njengoba ubamba umlenze wakho esimweni esifanelekile uzozizwa udonsa kancane ngaphambi kwethanga lakho nesikhumba.
- Ukuphefumulela ngokujulile bese ubamba ukwelula kweminye imizuzwana engu-20-30, ukukhulula uphinde uphindze ngakwesokunxele, ngalesi sikhathi ubambe isikhumba sakho ngesandla sakho sokunene.
Amathiphu okuma kwe-Quad Stretch
- Uma ungakakwazi ukufika esikhwameni sakho ukuze uyibambe ngenkathi usulele, zama lokhu: Vula ithawula eduze kwekhanda lakho bese ubamba kokuphela kokuphela. Ngale ndlela ungabamba umlenze ekugobeni ngaphandle kokudinga ukufinyelela yonke indlela eya esikhwameni.
- Qaphela ukuthi ungagudluli ngamadolo akho. Umgomo awukuthi uthinte isithende sakho emthonjeni, kodwa kunokuba uzizwe kancane kancane ethangeni.
- Gwema kuze kube yilapho uzwa ukukhathazeka okuncane-ungahambi ngalokhu kuze kube seqophelweni lobuhlungu.
- Ungavumeli idolo lakho eligobile lihambe noma liqhume ngaphandle. Gcina amadolo eduze komunye nomunye.
- Uma ungeke ukwazi ukugcina amadolo akho ahambelanisiwe, kulungile ukuvumela amadolo aguqe aphinde abuyele emuva ngaphandle kokubangela ubuhlungu. Njengoba usebenzisa i-stretch ekusebenzeni kwakho, idolo lakho lizobuya ngokuphindaphindiwe njengoba imisipha ihoxisa.
- Uma ubambe i-ankle ngesandla sakho esihlukile kubangela ukungahambi kahle, ungabamba isikhumba ngesandla ngesandla esifanayo njengoba umlenze usulelwe.
- Ungadonsa ngenkathi wenza isondlo. Uma uzithola uzenza kanjalo, kufanele uzizinzile ngokubamba esihlalweni noma odongeni.
- Ungalokothi uvale idolo lakho lokuma ngesikhathi sokulula.