Zowonjezera malemba ndizochita kawirikawiri zomwe zimagwiritsidwa ntchito ndi makina opangira masewera olimbitsa thupi. Inu mumakhala pa mpando wokhala ndi mphasa ndikukweza chophimba chokwanira ndi miyendo yanu ya pansi. Zojambulazo zimagwiritsa ntchito minofu ya quadriceps ya kutsogolo kwa ntchafu-rectus femoris ndi minofu yaikulu.
Mwachidziwitso, izi ndi zochitika zozizwitsa zowonongeka kuti zisiyanitse ndi "masewera olimbitsa thupi" monga squats .
Kusiyanitsa ndiko kuti mu squat gawo la thupi lomwe likugwiritsidwa ntchito limakhazikitsidwa (mapazi pansi), pamene alikulumikiza mwendo ali womasuka kusuntha ndikulumikiza kwa mwendo (chiguduli choyendayenda), motero mndandanda wa kutseguka umatsegulidwa mukulumikiza kwa mwendo.
The Leg Extension Amapindula Mgwirizano
Mtsutsano wovuta kwambiri wapezeka m'magulu olimbitsa thupi pokhudzana ndi chitetezo cha machitidwe opititsa patsogolo miyendo. Otsutsa amanena kuti maselo otseguka otseguka ngati kuwonjezera kwa miyendo kungawononge mabondo ndipo ngakhale ngakhale kudumpha kwathunthu kumakhala kosavuta. Amaphunzitsi ambiri akuwoneka kuti akuyenda ndi mawu okweza kwambiri, kupeĊµa zowonjezera mwendo.
Powerenga ndemanga zochepa pa izi, kuphatikizapo maganizo a sayansi ndi zachilengedwe, malo anga ali pakati pena. Izi sizikhala pa mpanda, komabe; iyi ndi lingaliro loganiziridwa kuti zowonjezera mwendo zingagwiritsidwe ntchito mosamala mosapatsidwa zochepa zodzitetezera.
Kuchita Zowonjezera Malamulo Mwachangu
- Ngati mwagwada / ntchafu kuti mukonzedwe, funsani chitsogozo kwa wodwalayo wathandizira, kapena mphunzitsi wamphamvu ndi chikhalidwe chomwe chimagwirizana ndi kukonzanso kulemera. Musadabwe ngati atanena kuti asagwiritse ntchito makina osakanirira, ngakhale kuti si onse.
- Musati mutenge cholemera. Iyi si makina omwe akuyesera kuti apite patsogolo (1RM), kapena ngakhale otsika-rep, mkulu-power conditioning conditioning.
- Musachite zochuluka kuposa ma 3 osankhidwa a 8 mpaka 12 pa katundu wambiri. Simusowa kuchita chirichonse chomwe chimatchedwa chipiriro chimakhala ndi kubwereza kwapamwamba pamakina osungira mwendo.
- Musagwiritse ntchito ntchito yopititsa patsogolo mwendo pokhapokha pa chitukuko cha quadriceps. Khalani omasuka kuika nawo pulogalamu yomwe imaphatikizapo masewera a chikhalidwe chochepa cha thupi ngati mukufuna.
Ngati mukutsatira njirayi, simuyenera kuopa kugwiritsa ntchito makina omwe angakuthandizeni pa maphunziro anu.
Zotsatira:
Tagesson, S., Oberg, B., Good, L., ndi Kvist, J. (2007). Pulojekiti yowonongeka ndi quadriceps ikulimbitsa mwambo wotseguka wothandizira odwala omwe ali ndi vuto lachilendo choyambitsa matendawa: kuyesedwa kwachidziwitso mobwerezabwereza poyesa kumasulira kwachidule ndi kutulutsa thupi. Am J Sp. Med. 36 (2): 298-307.
Cohen, ZA, Roglic, H., Grelsamer, RP, Henry, JH, Levine, WN, Mow, VC, ndi Ateshian, GA (2001). Zochitika za Patellofemoral panthawi yotsegulira ndi yotsekemera machitidwe a mnyamatayo. Am. J. Sp. Med. 29 (4): 480.
Fleming, BC, Oksendahl, H., ndi Beynnon, BD (2005). Zozizwitsa zotseguka kapena zotsekedwa pambuyo pa kukonzanso mitsempha yowonongeka? Zochita. Sport Sci. Chiv. 33 (3): 134-140.
Morrissey, MC, Drechsler, WI, Morrissey, D., Knight, PR, Armstrong, PW, ndi McAuliffe, TB (2002). Zotsatira za machitidwe osiyana siyana omwe sanagwiritsidwe ntchito mwatsatanetsatane okhudza kupweteka kwa maondo kumayambiriro kwa nthawi yoyamba. Phys. Ther. 82 (1): 35-43.