Kusintha kwakukulu kopitilira muyeso kumodzi kolondola pa Quadriceps.
Kuchita zachilengedwe kumachitika quad ndi ntchafu ya minofu.
Manja oyimilira am'mimba ndiabwino kuti ayende bwino.
Pampando wakumbuyo ndikusinthidwa kuti agwirizane ndi ogwiritsa ntchito misampha yosiyanasiyana.
Chikwangwani champhamvu kwambiri chimatsimikizira kuti mukukwera popanda vuto lililonse.
Kuchotsera motsutsana. Makina olimbirana a Iso-a ISO-OFF amasokoneza quadriceps, omwe ndi minofu yayikulu kutsogolo kwa ntchafu.
Kumanga quadceps kungathandize kukulitsa mphamvu yakukonzanso magwero, omwe amakhala opindulitsa pamasewera monga mpira komanso mu maluso andewu.
Ma quad opangidwa bwino amathandizira kuti azikhala osasamala mukamachita masewera olimbitsa thupi kapena akuthamanga ndikuyenda njinga.