Ukuzilolonga i-Quadriceps ukuzinzisa amadolo

Umxholo

• 1. Ukwandiswa komgangatho
• 2. Ukuhla kwesithende mva
• 3. Nyathela phantsi
• 4. Ukwandiswa kwemilenze
• 5. Umlenze omnye uphakamisa
• 6.Ukwandiswa kwamadolo (TKEs)
• Ukuthatha

Ushwankathelo

I-vastus medialis yenye yezihlunu ezine ze-quadriceps, ezibekwe phambi kwethanga lakho, ngaphezulu kwe-kneecap yakho. Yeyona ingaphakathi. Xa uwandisa ngokupheleleyo umlenze wakho, unokuziva kwaye ngamanye amaxesha uyayibona le khontrakthi yemisipha.

Elo candelo lesihlunu elingaphezulu nje kwe-kneecap kubhekiswa kulo njenge-vastus medialis oblique (VMO).

I-vastus medialis yakho inceda ukuzinzisa i-kneecap yakho kwaye uyigcine ilayini xa ugoba idolo. Ukuba uneentlungu emadolweni okanye ukonzakala emadolweni, kusenokwenzeka ngenxa yobuthathaka be-vastus medialis yakho okanye ezinye izihlunu ze-quadriceps.

Ngelixa ungekhe uqinise ngamadolo akho, ungomeleza izihlunu ezijikeleze amadolo akho ukunceda ukuzinzisa idolo kunye nokuphepha ukwenzakala. Ukuba nemisipha eyomeleleyo ye-medialis kuya kunceda ukuthintela ukwenzakala emadolweni.

Nazi iindlela zokuzilolonga ze-medialis onokuzenza ngeveki ekhaya okanye ejimini.

1. Ukwandiswa komgangatho

Lo msebenzi uhlukanisa i-vastus medialis yakho. Ukuhlala ubude ngokuma okufanelekileyo kubaluleke kakhulu ngalo msebenzi. Ukuba uziva usondela phambili, zama ukuhlala ngomqolo, amagxa kunye neempundu eludongeni.

Izixhobo ezisetyenzisiweyo: imitha, udonga, kunye nobunzima bamaqatha (ukhetho)

Izihlunu zasebenza: ii-quadriceps

1. Hlala phantsi phantsi kunye nokuma okude. Amagxa akho kufuneka atsalwe emqolo kunye nesifuba sakho sinebhongo. Gobela idolo lasekhohlo ubhekise esifubeni sakho unyawo lwakho lwasekhohlo luthe tyaba phantsi. Yandisa umlenze wakho wasekunene phambi kwakho unyawo lwakho lukhombe kancinci ngasekunene.
2. Bamba phantsi kwedolo lasekhohlo ngezandla zombini zidityanisiwe, kwaye ugcine i-quad yakho yasekunene iguquguqukile ngalo lonke ixesha lomsebenzi.
3. Khupha umphunga. Ngaphandle kokuphulukana nesimo sakho okanye ungqiyame eludongeni, phakamisa umlenze wakho wasekunene phezulu emoyeni kangangoko unako. Bamba le ndawo ubala u-1.
4. Faka kwaye unciphise kancinci umlenze wakho wasekunene ubuyele ezantsi kwindawo oqala kuyo. Zama ukungasibethi isithende sakho sasekunene umva.
5. Phinda-phinda kali-12 iiseti ezi-3 ukuya kwezi-4, emva koko utshintshe imilenze. Ukuba ufumanisa ukuba lo msebenzi ulula ngokulula, yongeza ubunzima beqatha obulele ngapha kwethanga (hayi eqatheni) lomlenze owandisiweyo, kwaye wenze umthambo ofanayo kwinani elifanayo lokuphindaphinda.

Ingcebiso yengcali: Ukuba awukwazi ukuphakamisa umlenze wakho nonke, musa ukudimazeka. Kuqhelekile, kwaye kuthetha nje ukuba kufuneka womeleze i-vastus medialis yakho.

Kuya kufuneka, nangona kunjalo, uzive ukruthwa ngaphezu kwedolo lakho. Beka isandla sakho sokunene ethangeni lakho lasekunene ngaphezulu kwedolo kwaye kancinci ngasekhohlo. Njengoko uguquguqula i-quadriceps, kuya kufuneka uzive usisivumelwano se-vastus medialis muscle.

Njengoko usiya usomelela, uya kuba nakho ukuphakamisa umlenze wakho uphume phantsi.

2. Ukuhla kwesithende mva

Le ntshukumo inceda ukomeleza izihlunu ngaphambili nasemva kwemilenze yakho kunye nomqolo ongezantsi, okukunceda ukuba udibane kwaye uhlale kakuhle ngaphandle kwentlungu. Yomibini imilenze iya komelezwa ngaxeshanye kulo msebenzi.

Umlenze omnye uyakuhlala ucofa inyathelo, ngelixa izihlunu zomnye ziya kuqeshwa kwaye zilawule ukwehla ngeli xesha lokuzilolonga.

Izixhobo ezisetyenzisiweyo: iintsimbi zokunyathela kunye namaqatha (ukhetho)

Izihlunu zasebenza: i-quadriceps, i-glutes, i-hamstrings kunye namathole

1. Yima umde umlenze wakho wasekhohlo uthi nkqo kodwa ungatshixwanga kwaye unyawo lwasekunene luphumle kwinyathelo elincinane. Idolo lakho lasekunene kufuneka ligobe kancinci, kwaye unyawo lwakho lwasekhohlo kufuneka lubethe tyaba phantsi. Idolo lakho lasekunene akufuneki lidlule kwiinzwane zakho. Cinezela undoqo wakho kwibhalansi.
2. Exhale kwaye unyuse umlenze wakho wasekunene de kube yomibini imilenze ithe tye. Zama ukugcina amanqanaba akho esinqeni njengoko unyuka.
3. Bhala, yenza ikhontrakthi yakho yasekhohlo, kwaye unciphise kancinci unyawo lwakho lwasekhohlo umva uye kwindawo yakho yokuqala.
4. Phinda amaxesha ali-15 kwiiseti ezi-3 ukuya kwezi-4, uze uphinde ngomlenze wakho wasekhohlo kwisitishi kunye nomlenze wasekunene emgangathweni, ulawule icandelo elibi lale ntshukumo.

Ingcebiso yengcali: Sebenzisa inyathelo elincinci. Awufuni kuva naziphi na iintlungu emadolweni.

3. Nyathela phantsi

Ukuba uqinisekile ngebhalansi yakho, ungalunyathela unyawo lwakho lwasekhohlo inyathelo kwaye ubambe ngaphambi kokuba uqale intshukumo.

Qala ngenyathelo eliphantsi ukuqinisekisa intuthuzelo edolweni. Ungahlala uqhubela phambili ukuya kwinqanaba eliphezulu, njengoko kubonisiwe, xa uziva ukhululekile kwaye izihlunu zakho zomelela. Njengakwimithambo yangaphambili, le ntshukumo iya komeleza omabini amadolo ngexesha elinye.

Izixhobo ezisetyenzisiweyo: i-stepper, kunye nobunzima bamaqatha (ukhetho)

Izihlunu zasebenza: ii-quadriceps, imisipha kunye namathole

1. Yima ngonyawo lwakho lwasekunene kwinyathelo kunye nonyawo lwakho lwasekhohlo ecaleni.
2. Tsala umphefumlo. Flex i-quadriceps yakho yasekhohlo, kwaye ugobe idolo lasekunene de unyawo lwakho lwasekhohlo luthe tyaba phantsi. Kwakhona, zama ukugcina amanqanaba akho esinqeni ngalo lonke ixesha.
3. Exhale, zibandakanye ingqokelela yakho, tyhala unyawo lwakho lwasekhohlo, kwaye ubuye kwindawo yakho yokuqala.
4. Phinda amaxesha angama-15 kwiiseti ezi-3 ukuya kwezi-4, emva koko utshintshe imilenze.

4. Ukwandiswa kwemilenze

Unokwenza lo msebenzi ekhaya kunye nesihlalo kunye nebhendi yokumelana okanye kumatshini wolwandiso lomlenze. Nangona kunjalo, uya kuguqula ukunyuswa komlenze, njengoko indlela lo matshini usetyenziswa ngayo ubeka uxinzelelo oluninzi emadolweni.

Lo msebenzi uthatha umthambo wokuqala, ukwandiswa komgangatho, ukuya kwinqanaba elilandelayo, enobunzima obongeziweyo.

Izixhobo ezisetyenzisiweyo: isitulo kunye neqela lokumelana okanye umatshini wolwandiso lomlenze

Izihlunu zasebenza: ii-quadriceps

1. Hlala ubude esihlalweni, kwaye uzikrobise ngaphambili esihlalweni.
2. Bopha ibhendi yokuxhathisa ejikeleze iqatha lakho, kwaye wondle ibhanti phantsi kwesitulo, oya kuthi emva koko ufike emva kwaye ubambe ngesandla sakho.
3. Ukukhupha kunye nokunyakaza okukodwa kwandisa ngokukhawuleza umlenze wakho ukwandiswa ngokupheleleyo phambi kwakho.
4. Faka, khontrakta i-quadriceps yakho, kwaye unciphise kancinci umlenze ubuyele ezantsi ukuya kuma-30 degrees.
5. Yenza ukuphindaphinda kwe-15 kwiiseti ezi-3 ukuya kwezi-4.Khumbula ukugcina i-angle-degree engama-30 de idolo lakho liphilile kwakhona.

5. Umlenze omnye uphakamisa

Lo msebenzi unokwenziwa naphina ngaphandle kwezixhobo.

Izixhobo ezisetyenzisiweyo: mat okanye umphezulu tyaba, itawuli, kunye nobunzima bamaqatha (ukhetho)

Izihlunu zasebenza: ii-quadriceps, imisipha, amathole kunye ne-glutes

1. Lala ngomqolo ugobe idolo lasekhohlo unyawo lwakho lwasekhohlo luthe tyaba emethini. Yandisa ngokupheleleyo umlenze wakho wasekunene phambi kwakho, ubeke ubunzima be-ankle ethangeni lakho, ukuba uyafuna. Ukuba eli lixesha lakho lokuqala ukwenza lo msebenzi, sukusebenzisa ubunzima.
2. Cinezela undoqo wakho, yenza ikhontrakthi ye-quadriceps yakho yasekunene, kwaye uphakamise umlenze wakho wasekunene malunga nee-intshi ezimbini emethini. Yigcine iphakanyisiwe ngalo lonke ixesha lomsebenzi. Qinisekisa ukuba awuhliki umqolo wakho. Awufuni nayiphi na indawo phakathi komqolo wakho kunye ne-mat.
3. Tsala umphefumlo. Ngekhontrakthi yakho yasekunene enesivumelwano, phakamisa umlenze wakho wasekunene de ithanga lakho lasekunene libe kunye nethanga lakho lasekhohlo. Bamba le ndawo ubala u-1.
4. Exhale kwaye ngendlela elawulwa kancinci, yehlisa umlenze wakho wasekunene ezantsi kwindawo oqala kuyo, uyigcine malunga ne-intshi ezimbini ukusuka emethini.
5. Phinda amaxesha angama-15 kwiiseti ezi-3 ukuya kwezi-4, emva koko utshintshe imilenze.

Ingcebiso yengcali: Kubalulekile ukuphakamisa umlenze wakho wasekunene kuphela njengokuphakama kwethanga lakho lasekhohlo. Ukuba uliphakamisa nangaphezulu, awuliqinisi idolo lakho, ucelomngeni ukuguquguquka kwe-hip yakho. Ayisiyiyo le nto yenzelwa lo msebenzi.

6.Ukwandiswa kwamadolo (TKEs)

Izixhobo ezisetyenzisiweyo: Iibhanti ezi-2 zokumelana

Izihlunu zasebenza: ii-quadriceps

1. Bopha ibhendi yokuxhathisa ujikeleze iankile eyomeleleyo, ulayishe esinye isiphelo phezulu ngaphezulu kongemva kwedolo lasekunene, ujonge kwi-ankile. Buyela umva de iqela lihlambuluke. Yolula umlenze wakho wasekhohlo, kwaye ugcine idolo lasekunene ligobile.
2. Khupha kwaye utyhale idolo lasekunene umva ukuze utshatise idolo lakho lasekhohlo, kwaye uyibaxe ngokwenene isithintelo kwi-quadricep yakho yasekunene. Kwakhona, ufuna ukubona okanye ubuncinci ukuziva i-vastus medialis iqinisa kwaye ungena kwisivumelwano. Bamba esi sikhundla ngokuchasene nokubala oku-1.
3. Faka kwaye ukhulule kancinci uxinzelelo kwibhanti yokumelana, ugoba idolo lasekunene ubuyele kwindawo yakho yokuqala. Ukuba awuzange uve kunganyanzeleki kwi-vastus medialis yakho, bamba ibhendi ejiyileyo okanye ushenxele kude kwi-ankile, wenze ukuba ibhendi inyelise ngakumbi.
4. Yenza uphinda-phindo lwe-15 kwiiseti ezi-3 ukuya kwezi-4, uze uphinde umlenze wakho wasekhohlo.

Ukuthatha

Uninzi lwabantu luba namava edolo ngaxa lithile ebomini babo. Ukomeleza izihlunu kunye nemisipha ejikeleze amadolo akho kunokunceda ukuzinzisa nokukhusela idolo lakho.

Lo msebenzi wenziwe nguKat Miller, CPT. Ubonakalisiwe kwiDaily Post, ngumbhali wempilo ozimeleyo, kwaye ungumnini Ukomelela kunye noKat. Okwangoku uqeqesha eManhattan elite Upper East Side Brownings Fitness Studio, ungumqeqeshi wobuqu eNew York Health and Racquet Club embindini wedolophu iManhattan, kwaye ufundisa inkampu yeebhutsi.