MND-HA37 Zida zolimbitsa thupi zaukadaulo zokhala ndi mipando yokwanira yolimbitsa thupi

Kukulitsa mwendo, kapena bondo, ndi mtundu wa masewera olimbitsa thupi olimbitsa thupi. Ndi njira yabwino kwambiri yolimbikitsira ma quadriceps anu, omwe ali kutsogolo kwa miyendo yanu yakumtunda.

Kukulitsa miyendo ndi masewera olimbitsa thupi omwe nthawi zambiri amachitidwa ndi makina olendewera. Mumakhala pampando wophimbidwa ndi kukweza mtanda wophimbidwa ndi miyendo yanu. Masewera olimbitsa thupiwa amagwira ntchito makamaka minofu ya quadriceps yakutsogolo kwa ntchafu—rectus femoris ndi minofu ya vastus. Mutha kugwiritsa ntchito masewera olimbitsa thupiwa kuti mupange mphamvu zochepa za thupi komanso kukulitsa minofu ngati gawo la masewera olimbitsa thupi olimbitsa thupi.

Kutambasula mwendo kumayang'ana minofu ya quadriceps, yomwe ndi minofu ikuluikulu yakutsogolo kwa ntchafu. Mwaukadaulo, iyi ndi masewera olimbitsa thupi a "open chain kinetic", omwe ndi osiyana ndi "masewera olimbitsa thupi a closed chain kinetic," mongakhwasulani.1 Kusiyana kwake ndi kwakuti mu squat, gawo la thupi lomwe mukuchita masewera olimbitsa thupi limakhala lolimba (mapazi pansi), pomwe mu stretch ya mwendo, mukusuntha bar yophimbidwa, zomwe zikutanthauza kuti miyendo yanu siimaima pamene ikugwira ntchito, motero unyolo wa mayendedwe umatseguka mu stretch ya mwendo.

Ma quads amakula bwino poyendetsa njinga, koma ngati mtima wanu ukuthamanga kapena kuyenda, nthawi zambiri mumachita masewera olimbitsa thupi kumbuyo kwa ntchafu. Pankhaniyi, mungafune kukulitsa ma quads kuti akhale olimba. Kumanga ma quads anu kungathandizenso kukweza mphamvu ya mayendedwe okankha, zomwe zingakhale zothandiza pamasewera monga mpira wamiyendo kapena masewera ankhondo.