Quadricep Zimayang'ana

Ma quadriceps ndi minofu inayi yomwe ili m'kati, kapena kutsogolo, kapena ntchafu. Gulu la minofu imeneyi limapangitsa kuti phazi liwongolere. Kuthamanga ndi kuyendetsa njinga, komanso ntchito za tsiku ndi tsiku, zingabweretse mitsempha yolimba ya quadricep. Nthawi zina zimakhala zovuta pa zovulaza zosiyana siyana monga patellofemoral stress syndrome (PFSS) kapena matenda ozunguza bulu (ITBS). Zotsatira zanu zingakhale zolimba ngati muli ndi spinal stenosis kapena mavuto ena omwe ali ndi mphuno yanu.

1 - Quadriceps Imayang'ana Mungathe Kuchita Kunyumba

Pulogalamu yowonjezera ya quads yanu ndi njira yabwino yothetsera kusinthasintha mu gulu la minofuyi. Wodwala wanu wathanzi akhoza kufufuza mkhalidwe wanu weniweni ndikukupatsani njira zowonjezera zida zanu.

Pano pali ndondomeko yowonjezera yowonjezera yomwe ikugwirizana ndi PT yanu. Musanayese izi-kapena pulogalamu ina yochita masewera olimbitsa thupi-fufuzani ndi dokotala wanu kuti muonetsetse kuti masewero olimbitsa thupi ndi abwino.

Kutambasula kwanu kungakhale kosavuta pang'ono ngati mutatentha pang'ono musanayambe kutambasula. Kupita mphindi zochepa kapena kuyendetsa njinga kungachititse kuti thupi lanu likhale lofunda kotero kuti likhale losavuta.

Kuyimitsa Quad Kutambasula

Kodi ndizowonjezereka bwanji pakhomo loyima? Inu mukhoza kuchita izo kulikonse! Kuwongolera kotayidwa kotha kumatha kuofesi, ku masewera olimbitsa thupi, kapena kunja kwa nthawi yaitali. Ngati mungapeze malo oti muime, mungathe kuimitsa katatu. Apa ndi momwe mumachitira izi:

1. Pamene mukuyimirira, gwiritsani pamwamba pamtunda kapena mpando kumbuyo kuti muthandizire.
2. Bwerani bondo lanu ndikugwirana dzanja lanu ndi dzanja limodzi.
3. Thandizani kugwada mozungulira momwe mungathere.
4. Sungani malo kwa masekondi 30.
5. Bwererani kuimirira.
6. Bwerezerani masewera olimbitsa thupi 3 mpaka 5 ndi mwendo uliwonse.

Onetsetsani kuti musiye kutaya ngati mukukumva ululu uliwonse. Ngati mutero, onani wodwalayo kuti adziwe kuti mukuchita bwino.

2 - Kudzudzula Quadricep Kudula

Kutsegula kwadongosolo ndiko njira yabwino yowonjezera bwino kwa quads yanu. Kukhala pansi pamalo ogwiritsidwa ntchito kungakuthandizeni kuika maganizo anu pazomwe mukufuna. Pano pali momwe mumayendera phokoso lokhazikika:

1. Lembani kumbali yanu.
2. Lembani bondo la mwendo wanu pamwamba pomwe mukutha.
3. Sungani malo kwa masekondi 30.
4. Bwererani ku malo oyambira.
5. Bwerezerani masewera olimbitsa thupi 3 mpaka 5 ndi mwendo uliwonse.

Mungathe kuwonjezera gulu lache lachikale lomwe likuwongolera kuntchitoyi pokhapokha mutaponyera bondo lanu pansi ndi chidutswa chanu. Ingotani bondo lanu pansi pa bondo lanu ndi kulikoka mofatsa mpaka pansi pamene mutambasula quad yanu.

3 - Kulowetsedwa kwa Quadricep Stretch

Mutha kutambasula zida zanu mutagona m'mimba mwanu. Pachikhalidwe ichi, pansi kumathandizira kukhazikika pamphuno, kuchepetseratu kugwedeza ndi kupititsa patsogolo. Pano pali momwe mumayendera kutambasula quadriceps:

1. Lembani m'mimba mwanu.
2. Bwerani bondo lanu mmbuyo momwe mungathe.
3. Sungani malo kwa masekondi 30.
4. Bwererani ku malo oyambira.
5. Bwerezerani masewera olimbitsa thupi 3 mpaka 5 ndi mwendo uliwonse.

Ngati mukukhala ndi nthawi yovuta kuti mufike pakamwa panu kuti mutenge mtolo wanu, ingolani thaulo kapena kumangirira pafupi ndi bondo lanu ndikugwiritsira ntchito kuti mutenge . Izi zingakuthandizeni kupeza bwino kwambiri pa quads yanu, ngakhale simungathe kufika pamakopa mosavuta.

Kutambasula zida zanu zingakhale zofunikira pa pulojekiti yanu yopita kunyumba , kapena mukhoza kungochita kuti mukhalebe oyenerera. Mulimonsemo, kugwiritsa ntchito nthawi yowonjezera mapepala anu ochita masewera olimbitsa thupi monga ofanana ndi amene angakhale njira yabwino yopititsira patsogolo kuyenda ndikupewa kuvulala.

Yang'anirani ndi wodwala wanu wathanzi ndipo phunzirani bwino kwambiri quad (kapena zina zolimbikitsira zolemba) kwa inu. Kuonetsetsa kuti zamoyo zanu zili ndi thanzi zingakhale zofunikira kuti maondo anu azisunthika komanso kuti mupitirize kuyenda bwino.