Uqheliso for quadriceps

Yinto funny ukubona womdlali elunxwemeni kunye umntla aphuhliswe kakuhle athembele, imilenze luyalambatha ngokwasemzimbeni. Le ngxaki wabaqalayo, owathi, efuna imithamo emikhulu iingalo, esifubeni kwaye kwakhona, uphephe umthambo ukuze imilenze. Abaninzi abathandi ukuphuhlisa izihlunu umlenze ngenxa yobunzima msebenzi, obe ubaqhiphukisa ubuhlungu kunye neentlungu rhoqo emva Amazing. Kwaye abanye abantu bacinga ukuba ixesha elichithwe izihlunu nomlenze msebenzi, eyayibanjelwe ilize, ngenxa yokuba ixesha elide akukho ziphumo. Ukuze sibone izihlunu kubaluleke kangakanani enemilenze, nendlela yokwakha nomlenze quadriceps ukuze ungathandi ukwenza imithambo kunye nokusebenza eliphezulu womdlali ayizange kuvuka.

enye kuphela imisipha

Quadriceps, benzululwazi - quadriceps femoris, unamandla emzimbeni womntu. Njengoko igama libonisa, le nkqubo ibandakanya iintloko ezine: ngqo, ngaphakathi, yangaphandle kunye ephakathi. Makungabikho engqondweni ukuba ibekwe ethangeni kude omnye komnye, idibane zonke iintloko emazantsi womlenze kwi imicu omnye.

Yonke imisebenzi ngokuba quadriceps bancipha kuphuhliso elungeleleneyo iintloko ezine, oku kukhokelela kwisigqibo sokuba ukususwa umthambo entsonkothileyo akathandwa kuphela ezonakalisa ubuhle izihlunu umlenze, kodwa ngenxa yokunqongophala kuphuhliso iintloko omnye okanye ngaphezulu kunokubangela ukwenzakala xa usebenza benemizimba enzima. Ukuphuhlisa quadriceps, asingekhe silibale ngayo kwezinye izihlunu umlenze ezifana hamstrings kunye nethole. Ngokuqhelekileyo, kufuneka ampontshwe ngokulinganayo.

imisipha yomculi

Zomfana kunye quadriceps ethangeni zizinto bachasene, oko kukuthi, abe imisebenzi eyahlukileyo. Zomfana ezisebenza njengoko umlenze flexor kwi entlanganweni kwedolo quadriceps - extensor. Ukusebenza ngokusebenzisa bachasene kwiseshoni yoqeqesho enye, imbaleki abo basandula kuqalisa amamkela ngenxa kanye ukukhathazeka kunye iintlungu ezoyikekayo kule milenze, ngenxa apho umnqweno ukuphuhlisa kwemilenze inyamalala. Thina ke asithethi ngento mabangezi ngokupheleleyo kuphuhliso lokuqeqesha imilenze izo- okanye quadriceps. Iimbaleki ezininzi professional ziyakhuthazwa ukuba zisebenzise inkqubo "80 + 20" umthambo.

1. Kwenye umthambo uqeqesho 80% lunikezelwa quads, yaye-20% ezi hamstrings - mnye, ubuninzi imithambo ezimbini.
2. Xa ukuzilolonga umlenze yesibini, ngomhla koko, 80% ukuzilolonga kunikwa hamstrings, lo gama-20% kukuba ngenxa quadriceps.

Ngenxa yoko, iintlungu ngemihla embalwa ezayo emva Amazing liya kuba ngaphantsi kakhulu.

Olululo ashushu-up uza kuphelisa ukonzakala

Okubuhlungu kukuba, xa zokwenza umthambo ezininzi akukho ulawulo olululo ukuziphatha lweentetho zokhuseleko wabaqalayo. Ngenxa yoko, nyaka ngamnye amakhulu leembaleki bangenamava ukufumana komsipha kakhulu kwaye izihlunu kunye nokwenzakala ezidibeneyo phezu imilenze yakhe. inkqubo yemizuzu emihlanu emfundo nayiphi umqeqeshi ukuqhuba efudumeleyo-up phambi uqeqesho ukuze basindiswe Iimbaleki ezininzi abaselula ngenxa yokwenzakala. Xa beqeqesha umntla ngokwaneleyo enze ezintsonkothileyo imizuzu emihlanu ashushu-up evuna iingalo zakhe, jika umzimba, kuba quadriceps kufuneka umthambo eyahlukileyo ngokupheleleyo.

1. Xa phambi obuqinileyo naabo ababathandayo kwanele ukwenza emane imizuzu emihlanu ukushushubeza izihlunu imilenze kakuhle.
2. Run kungenziwa indawo ngokuthi ukutsiba intambo kunye squats simahla.
3. umiselwe kakuhle ehamba emhlabeni gumbi yifayile eyodwa.

Imisebenzi Basic ukuba uphuhliso quadriceps

Kukho iintlobo ngeentlobo olulandelenayo ngenxa quadriceps. Sisebenzisa kunye dumbbells, barbells kunye simulators ezizodwa.

1. I ezintle ezisisiseko kunye Nge emagxeni akho. Lo msebenzi kakhulu ukuba quadriceps. Ukubeka kwi neemvumi bar kwaye nibeke ububanzi lakho iinyawo zamagxa ngaphandle, kufuneka ukuba uhleli. Ikakhulu squats ngayo ukulawula ngasemva - kufuneka ibe kumgangatho. Ezinqeni, kufuneka yokuthathela kulawulo kunye ukuze ungaphumi uye ngaphaya amadolo iikawusi indawo. Ngelo xesha liphantsi ezimpundwini ukuhlamba kufuneka eyayingqalene emgangathweni.
2. Ukuhlamba kunye Nge esifubeni sakhe. Lo msebenzi ubuninzi umthwalo quadriceps kwaye ivumela kwinqanaba lokuqala ukulawula indawo ye ngasemva, ukungavumeli Sgorbati yakhe.
3. Leg yoLwandiso lo mshini ekuhlaleni. Kufuneka kwenziwe ekuqaleni imilenze Amazing, njengoko ishushu elungileyo kakhulu phezulu izihlunu imilenze.
4. Ubuxoki cinezela umlenze mshini. Lo msebenzi kutshintshwa nge ezintle Nge abo naziphi na iingxaki umva okanye akakwazi ukufunda ekuchopheni ngendlela efanelekileyo.

ukuzilolonga zamabanga

Ngandlel 'ithile, kukholelwa ukuba ukutsibela phambili kunye dumbbells kufuneka kwenziwe kuphela amantombazana abafuna ukwandisa ezinqeni okwangoku. Lo msebenzi kunye namandla awo engaphelelanga yandisa kwedolo phantsi tilting umzimba encinane phambili kakuhle kakhulu velisa quadriceps ethangeni emantombazaneni kunye namakhwenkwe. Ngokudibanisa lo msebenzi ibe ukuzilolonga ekuphelwa kuyo kumjikelo ngamnye, isibini kweenyanga uqeqesho, unako ukufikelela quadriceps isiqabu entle.

ukuzabalaza kakuhle lo mshini kugula ezibanzi. Nomthwalo encinci ngasemva okungenzimanga bazuze iziphumo elungileyo kuphuhliso quadriceps. Ngokungafaniyo ukuhlamba Nge kwaye cinezela umlenze lulele kule kuyi iluncedo kakhulu ukutshintsha ekuyilweni iinyawo, ukutshintsha umthwalo phezu kweentloko ezahlukeneyo quadriceps.

A indlela ukwenza

Uqheliso kwi quadriceps ethangeni ifuna ubuchule yokusebenza ethile. Okokuqala konke esinako onokolula ngokupheleleyo imilenze kwi edolweni, kungenjalo ukuthintela ukwenzakala kwanaxa ukusebenza kunye nobunzima eliphantsi. Malunga uphakamisa ngexesha umthambo, kakhulu, kufuneka ukuba ukulibala. Nzulu? Kuyimfuneko ukunciphisa ubunzima. Ngexesha lo msebenzi eziyimfuneko ukuphefumla ngokuchanekileyo. Uphefumlela - flexion, uwukhuphe - on ukwandiswa.

Quadriceps ethangeni - isihlunu elikhulu kakhulu into inkqubo yokulayisha nempembelelo ebalulekileyo uxinzelelo lwegazi, zokumpompa imiqulu emikhulu igazi emzimbeni, nto leyo inokukhokelela ekwandeni kwireyithi entliziyweni. Ngoko ke, phakathi iiseti ukuba ukuthatha ikhefu malunga ezimbini imizuzu ukubuyisela uxinzelelo. Ukuba uphawula nesiyezi emva umthambo, abanye kufuneka ongezwe. Ebudeni ukuzilolonga, qiniseka ukuba ziseze ukusetyenziswa, kungenjalo emzimbeni banal iya kukhokelela ekuncipheni ngamandla.