Tanthauzo:
Minofu ya quadriceps imakhala ndi mitsempha inayi ikuluikulu patsogolo pa ntchafu: rectus femoris, vastus intermedius, vastus lateralis, ndi vastus medialis. "Quads" ndi minofu yamphamvu yomwe imakhudzidwa ndi kuyenda komanso kuthamanga. Zochita zomwe zimapangitsa minofu ya quadriceps ndi makina a miyendo, masewera ndi zowonjezera mwendo.
Kutchulidwa: kwad-ri-seps
Amadziwika monga: quads, minofu yakutsogolo, minofu yaikulu, rectus femoris minofu
Zitsanzo: Minofu ya quadriceps kawirikawiri imapangidwira bwino m'mabwalo okwera mabasiketi.
Matenda a Mtundu wa Quadriceps
The rectus femoris imayambira pa msana wa mchiuno wa fupa. Mitundu ina ya quadriceps imayambira pa chikazi. The vastus lateralis imachokera pamtunda wautali wa femur, vastus intermedius pamtunda, ndi vastus medialis pamtunda. Zigawo zonse zinayi zimaphatikizapo pa patella (kneecap) kudzera pa quadriceps tendon ndi pa tibial tuberosity kudzera pa patella ligament. The rectus femoris imakwirira mbali zina zitatu za quadriceps. Mitsempha ya chikazi imayendetsedwa ndi qual ndipo imalandira magazi mwa njira yowonjezera yazimayi.
Kodi Minofu ya Quadriceps Imatani?
Ma quadriceps onse amayesetsa kufalikira (kuwongolera) bondo. The rectus femoris imasinthasintha mchiuno, The vastus medialis imatulutsa ntchafu komanso imathamanga ndi kunja imasinthasintha ntchafu ndipo imawongolera ma kneecap.
Mumagwiritsa ntchito quads nthawi iliyonse mukakonza bondo logwada. Mu moyo wa tsiku ndi tsiku, amakuthandizani kuti mudzuke pa mpando, kuyenda, kukwera masitepe ndi masewera. Amagwiritsidwa ntchito poyenda ndi kuthamanga pa kuyambira kwa mzere ndipo amagwiritsidwa ntchito kwambiri pamene akudutsa. Amakhala ndi masewera olimbitsa thupi okwera njinga, ndipo okwera mabasiketi amakhala ndi quad zabwino.
Zomwe amagwiritsidwa ntchito pozembera ndi masewera monga basketball omwe amafunika kudumpha.
Ma quadriceps ndi otsutsana ndi minofu ndi minofu, yomwe imagwira ntchito yolemetsa kwambiri poyenda ndi kuyenda. Miyendo yamphamvu imatha kukhala ndi zotsatira pa minofu yotsutsana .
Zochita za Quadriceps
Kupuma, kuyendetsa njinga ndi kukwera masitepe kumapangitsa kuti quads azichita masewera olimbitsa thupi. Zochita zambiri pa quadriceps zimaphatikizapo sprints, squats, mapapo, mapeto, makina osindikiza ndi Smith Machine squats. Zochita zodzipatula kwazitsulo zimaphatikizapo zowonjezera mwendo ndi makina ochita masewera olimbitsa thupi ndi ntchafu.
- Ntchito Yomangamanga Yofunika Kwambiri: Kodi mungatani kuti mukhale ndi makina othandizira.
- Zochita 8 za Quadriceps: Kodi mungatani kuti muzichita masewera olimbitsa thupi?
- Zochita Zolimbitsa Thupi Zolimbikitsa: Zochita izi zimagwiritsidwa ntchito pa mankhwala opititsa patsogolo ntchito ya quads.
Quadriceps imatambasula
Chombo cha quadriceps chingayambitse kusamvana ndi mitsempha yam'mimba ndi yapamwamba. Othawa ndi oyendetsa mahatchi angakhale ndi zovuta zovuta. Kuwotcha pafupipafupi kungathandize kuthetsa zovuta, koma kugwiritsira ntchito zowonjezera ndizofala.
- Mtundu wa Quadricep Watatu : Wongolani kapena wagona pansi.
- Yoga Yesetsani Kutambasula Quads Yanu : Zimayambitsa Oyambapo kupyolera mu yogis yapamwamba.
Kuvulala Kwambiri
Anthu othamanga nthawi zambiri amayambitsa kusamvana pakati pa minofu yamphamvu ndi zocheperapo za quadriceps. Mtundu wa quad wosakanikirana kapena wovuta ukhoza kubweretsa, nthawi zambiri panthawi yofulumizitsa, kuthamanga, kapena kukankha.
- Zojambula Zomwe Zimapweteka ndi Misozi : Zizindikiro, thandizo loyamba, chithandizo, ndi kupewa.
- Quadriceps Health ndi Rehab: Wochiritsira wanyama akulongosola momwe quadriceps amathandizira kufunika koyendetsa ntchito. Zovulala kapena zofooka za quads zimapangitsa kupweteka kwa bondo ndi kupweteka kwa kupweteka kwapakhosi ndipo izi zingathe kuthandizidwa mu mankhwala ndi mankhwala.