Tight Quads uye Nzira dzekudzikisa

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Tight Quads kubva Kugara

Tsika yedu yekugara inobereka masimba emagetsi anonzi quadriceps. Nguva yakasimba yakasimba quads inogona kukwevera mapepa mberi mberi, iyo iyo, inogona kukurudzira mutevedzeri wemutsetse uri pasi. Chinhu chakanaka chiduku, asi kana chikawedzerwa, zvinetso zvekare zvinogona kuiswa.

Mitsipa ye quadriceps iboka rechina iro riri pamberi pehudyu. Izvo zvakaenzana nekuenzaniswa nemasumbu akawanda nokuti vanoyambuka mafundo maviri - mabvi uye chiuno-panzvimbo peimwe chete.

Asi kana tichitaura nezvekunzwa kurwadziwa, zvinokonzerwa ne quadriceps pahudyu nepamusoro pekunyanya kunokosha.

Mutsara we quadriceps unotangira mberi kwechiuno chako, mune imwe nzvimbo inozivikanwa seanterior superior iliac spine, kana ASIS, uye inoyambuka pamusoro pekubatanidzwa kwechiuno munzira yayo kusvika kune kuiswa kwayo pamabvi. Mabasa emudumbu we quadriceps ndeyekushandura chibatanidziro chechiuno uye kururamisa mabvi pamwe chete. Hazvibviri kuita zvizere zviito zviviri panguva imwe chete, zvisinei.

Kana zvikwata zvako zvakasimba, zvinokwevera pasi pacho chinonzi ASIS, icho chaicho, chinokwevera yako yose yeplavic bone mberi, mukunze kwekare. Nokuti musana wemapapiro ari pakati pemapfupa maviri echiuno (kumashure) inotakurwa pamwe chete nekufambisa mberi uku. Iyo musana inoenderana nechinje chechimiro kuburikidza nekusimudzira chimiro chenguva refuotic.

Dzokera kunogara. Kugara nguva dzose kunokuisa panzvimbo iyo apo quadriceps yako iri pedyo nekudzikama nguva dzose. Uye iyo inowedzera quadriceps inopfupisa uye yakasimbisa, iyo inowedzera mukana wekusagadzikana kwemasimba mushure mako mushure mutsvuku.

Unoziva Sei Iyo Inonzi Quadriceps Inoita?

Kushandura kwemasumbu kunogona kunge kwakanyanyisa. Sekugara nguva dzose, iwe unogona kusaona zuva mukati uye masikati kunze kwekuderera kunowanika mu quad yako kushanduka, kana kuti kuunza kunokonzera mumashure ako pasi. Chimwe chiitiko: Wakazvitsaurira kunzvimbo dzakadzika dzakarese kumakumbo uye marwadzo awakaunganidza munzira inoenda kunzvimbo iyo paanova yako "itsva". Nemamwe mazwi, wakadzidza kurarama nemiganhu uye zvishoma dzimwe kurwadziwa shure - zvose nokuti yako quads yakaoma.

Kunyangwe kuwana kuongororwa kwechiremba nechiremba ane chiremba uye / kana mupfupa wepanyama ingangodaro nzira yakarurama uye yakavimbika yekuona kuti yakasimba sei mishonga yako ye quadriceps , pane imwe nyore, uye yakawanda, senzira inobatsira yekuziva kuti unoda nguva inogara yakatambanudzwa. Iwe ingoisa chiuno chako pamwe chete uye ona kuti inonzwa sei. Shandisai nzira shomanana yekuita chinhu ichi chaiyo.

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Hips Pamberi

Edza kumira uye kusundira chiuno chako mberi. (Bvisa kubva pamapfupa ako akagara kuitira kuti uone nzvimbo yakakodzera.) Ndeipi nzvimbo iri kure iwe unogona kuenda uye zvinonzwa sei? Kana ukacherechedza marwadzo uye / kana kukanganisa, unogona kuva ne quadriceps yakasimba.

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Lunge Exercise se Quad Muscle Tension Assessment

Basa rekuchengetedza muviri rinogona kuva cheadriceps huru yekuongorora chekushandisa, chero bedzi iwe wakachengeteka uye usina kurwadziwa kunogona kutora nzvimbo yakagadzikana apo gumbo rimwe riri mberi (uye rakanamatira) pamberi peimwe, uye gumbo rekumusoro rakarurama. Cherechedza, izviwo ndeye yoga pose inozivikanwa seWarrior I.

Zvichida panguva yegaga kana kuti 'ole kudzidzira, kamwe chete munzvimbo yakatarisana, zvibvunze: Izvi zvinonzwa sei sepamberi kwechiuno chegumbo retsoka? Kana iyi irikutaurira iwe, unogona kuwedzera kuwedzera kadhi yenguva dzose inotarisa pane zvaunogara uchiita.

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Camel Post uye Quad Tightness

Imwe tsanangudzo yega yoga inoshandiswa kumisungo yakasimba ye quadriceps ndiyo kamera. Mumakamera pose, iwe unotanga mumabvi. Zvichienderana nehuwandu hwako hwekugona (uye kushanduka kwezvinhu), iwe unodzoka shure, nechinangwa chokupedzisira chekubata zviuno zvako shure kwako nemaoko ako. Usati waedza izvi, tapota onai kamera rinowedzera pasi apa.

Ngamera inosungirirwa inogadzirisa zvinyorwa pachiuno pamusana wakaisvonaka kana iwe usati wambojaira. Saka kana iwe usingakwanisi kusvika kumativi ose kana iwe unoda kuwedzera kana kuchinja iyo yakawanda kuitira kuti ushivirire marwadzo, mikana yako quadriceps yako yakaoma. Nenzira, kuti uwane chaizvo quad inotambanudza mune iyi pose, uise pasi pepfudzi rako mberi, pamberi pehuta pamberi pako. Yikes!

Ngamera Pose Zvinonyorera

• Iva nechokwadi chekugadzirisa iyo pose kuti ugare nemarwadzo aunodzoka shure kana wemutsipa unogona kuva nawo.
• Kusiyana kunovapo apo iwe unokwanisa kusvika shure kwako uye unobata rusvingo, kana iwe wakaoma, kungoenda mugaga, kana kuti une zvimwe zvinogadzirisa nyaya.
• Pane urongwa hwakananga uye nzira yekuchengetedza mukati nekunze kwemakamera pose. Zvakanakisisa kushanda nemudzidzisi ane ruzivo, ane ruzivo, kunyanya kana iwe uchitanga, kana kuti une dambudziko rekare.
• Tarisa Yoga Yedu Yoga Expert Ann Pizer's Mirayiridzo yeKamera Pose.