Kusintha kwapamwamba koyambira kutambasula kuti kumakhudza kolondola pa quadriceps.
Zochita zachilengedwe zimagwirizana ndi ma quad ndi ntchafu mphamvu zokhotakhota.
Mikono yodziyimira payokha yotambasula miyendo ndi yabwino kukonzanso mawondo.
Mpando wakumbuyo ndi kusinthidwa kuti zigwirizane ndi ogwiritsa ntchito kutalika ndi makulidwe osiyanasiyana.
Wodzigudubuza wa thovu wapamwamba kwambiri amaonetsetsa kuti mukukweza popanda vuto lililonse.
Kupereka kwa counterbalance kwa kupepuka koyambira kukana. Makina okulitsa mwendo wa ISO-lateral amakhudza quadriceps, yomwe ndi minofu yayikulu yakutsogolo kwa ntchafu.
Kupanga ma quadriceps kumatha kuthandizira kukulitsa mphamvu zokankha, zomwe zitha kukhala zopindulitsa pamasewera monga mpira komanso masewera ankhondo.
Ma quad opangidwa bwino amathandizira kukhala okhazikika mukuchita masewera olimbitsa thupi a cardio kapena mukuthamanga ndi kupalasa njinga.