10 Quad Strengthening Exercises Zvechokwadi Kubatsira Kudzoka Kwako

1 -

Quad Strengthening Exercises and Back Your

Quad yekusimbisa maitiro zvinogona kuita kuwedzera kwakanaka kune chirwere chako chekurwadziwa kwepamusoro kana chirongwa chekuchengeta. Izvi ndezvokuti zvakasimba quads zvinogona kubatsira kutsigira musana.

Kusvikira pane imwe nguva, hazvina basa kuti unosarudza basa ripi. Pane kudaro, pfungwa yacho ndeyokuwedzera bvi rako uye / kana kushandura mahudyu ako. (Musungo weCyririceps uyambuka uye ushande zvose izvi.)

Zvechokwadi, kana usina kushandisa zvakawanda, une hurwere, hup uye / kana magwaro matambudziko, uye / kana iwe uri kudzoka kuzodzidzira mushure mekufamba kwenguva, tanga nyore. Zvigadziro zveizvi zvinosanganisira zvigadziri zvitanhatu (ona slide yakatevera kune mirayiridzo) uye makumbo ezvivharo mujimini

Chinokosha chekushanda kunze nemichina ine simba paimba yekurovedza ndeyokushandisa zviyereso zvishoma kusvikira masimba emuviri wako ane simba zvakakwana kuti akutsigire kuburikidza nemabasa ako ega ega. Panguva iyoyo, funga kuisa huwandu hwemahombe kuti uwedzere hutundu hwakawanda. Usambofa uchidzidzisa kuburikidza nekurwadziwa

2 -

Quad Sets

Quad setsani inzira yakanyatsonaka yekutanga kushanda mususu. Zvose zvaunoita zvinogara nemakumbo ako zvakananga pamberi pako uye kubvumirana nemisumbu inogadzikana. (Ita gumbo rimwe panguva imwe). Kudzokorora gumi kwechikamu chekutanga chimwe nechimwe chakanaka pakutanga, asi apo unowedzera iwe unogona kuwedzera nhamba yekudzoka kana kuwedzera mune imwe yechipiri.

3 -

Wall Squat

Masheji anorwisana nemadziro ane bhora rakagadzikana mushure mako mushure mimwe yekutanga ye quadriceps kurovedza muviri. Rusvingo runokupa rugare, iyo inosunungura misungo yako kuti ive nani. Bhora rinoita kuti pasi uye pasi rifambe zvishoma nyore, zvakare.

Kunyanya, kukwira kumusoro uye pasi pamusoro pebhora rakanaka kunofadza, uye kunogona kubatsira kubvisa pfungwa dzako kure nemanzwiro emoto.

4 -

Squats

Kana iwe wakanyanyisa pamusoro pokuva nesimba mune zvigunwe zvako zvepadhi, chikwata chakanaka-chakaitwa nemaitiro akanaka ndechokuti unofanira kunge uine maitiro muurongwa hwako. Pane zvakawanda zvekuita basa iri zvakanaka, saka ini ndicharega sangano rePaige Waehner rikutungamirire. Tarisa kunze kwake nyaya Dzidza Sei Kuita Squat.

Nenzira iyo, squats inoshanda kupfuura kungoita mutezo we quadriceps. Vanowedzerawo masimba, masango, mushure uye matumbo.

5 -

Hover Gara pamusoro peFit Ball

Ndeipi nzira iri nani yekupikisa tsvina yako yepaduru pane yever hove akagara pamusoro pebhokisi rakakodzera? Paunenge uchitsika bhora, bhanja mahudyu ako nemabvi (nguva dzose maitiro akanaka kumashure, chero zvakadaro) uye gara ipapo kwemaminitsi mashomanana. Nguva iyo yaunosarudza kupedza saiyo inofanirwa pane yakasimba yako quads ikozvino. Usakanganwa kufema!

6 -

Quad Kusimbisa Maitiro Anowedzera Kufara Neye Mudiwa

Ngatitarisei. Quad yekusimbisa maitiro kunongonakidza chete nemumwe wako.

Isa panzvimbo yako shure neshamwari yako kutanga. Zvino, imi mose munofanira kukotama zvishoma muchiuno nemabvi. Tsigirana mumwe nomumwe nekunyengana - izvi zvingatora zvishoma zvekumanikidzwa pamakumbo ako, zvichikubvumira kuti ugare ipapo kwenguva refu.

7 -

Dzvinyirira Quad yako Yakasimba kusimbisa Kuita muviri

Purogiramu yega yega yekubasa inoda zvakasiyana-siyana. Kusiyana kwakanaka kune "kutora" hutundu hwemasikisi uye kudzidziswa kwezuva nezuva. Nokuda kwekumira straddle squat, unogona kuwedzera trunk shomanana kupfugama nekukotama pamusoro (kubva muchiuno uye kwete seri, chinyorwa) nekubata chidzitiro chimwe kana kuti zvigunwe zvine ruoko ruri kune rumwe rutivi rwomuviri wako.

Uyezve Edza: Yoga Zuva Zuva Kurumbidzwa Kwako Rugare Rudo

8 -

Sitting Leg Leg Extensions

Kugadzikana nemakumbo makumbo zvakanaka kune zvose nzvimbo dze quadriceps - hip nemabvi. Gara pachigaro kana kupikisa mararamiro ako nekugadzikana nekugara pabhora rakakodzera. (Shandisa chigaro kana iwe usina simba kana kungotanga.) Wedzera gumbo rako kusvikira mabvi ako akarurama asi asina kuvharwa. Ita zvinenge gumi zveizvi zvine maitiro akanaka .

9 -

Gentle Lunges neFit Ball

Kana musana wako unogona kutarisana nematambudziko ane-1, ugare zvishoma pamabhora ane gumbo rimwe rakakotama mberi uye rimwe rakananga kunze kwako. Makumbo anofanirwa kutora uwandu hwehuremu hwako, uye bhora riripo "kukubata" iwe kana zvinhu zvatanga kutadza.

Svetesa kurema kwetanda rako mberi kwegumbo rako rakakotama uye ubatisise kwemasekondi 5-10. Dzokera kunzvimbo yekutangira uye dzokorora ka5-10 nguva.

10 -

Chikwata Chechipiri Chakusimbisa

Kana wati wanyatsoziva vashanduri ve 9 quad yapfuura, tora dambudziko kune imwe nhanho inotevera nekuenzanisa pa 1 (bent) gumbo apo iwe unowedzera imwe kunze pamberi pako.

Zvimwe zvakatorwa: Tora Bhiriji Yako Hip kuChikwata Chino