MND-HA37 Professional zida zolimbitsa thupi zolimbitsa thupi Seated Leg Extension

Kukulitsa mwendo, kapena kukulitsa mawondo, ndi mtundu wa masewera olimbitsa thupi. Ndi njira yabwino kwambiri yolimbikitsira quadriceps yanu, yomwe ili kutsogolo kwa miyendo yanu yakumtunda.

Zowonjezera miyendo ndi masewera olimbitsa thupi omwe nthawi zambiri amachitidwa ndi makina a lever. Mumakhala pampando wokhala ndi zingwe ndikukweza miyendo yanu. Zochitazo zimagwira ntchito makamaka minofu ya quadriceps ya kutsogolo kwa ntchafu-rectus femoris ndi minofu ya vastus. Mutha kugwiritsa ntchito izi kuti mupange mphamvu zochepetsera thupi komanso kutanthauzira kwa minofu ngati gawo lolimbitsa thupi.

Kukula kwa mwendo kumalimbana ndi quadriceps, yomwe ndi minofu ikuluikulu ya kutsogolo kwa ntchafu. Mwaukadaulo, iyi ndi "open chain kinetic" masewera olimbitsa thupi, omwe ndi osiyana ndi "zochita zotsekeka za kinetic," mongasquat.1 Kusiyana kwake ndikuti mu squat, gawo la thupi lomwe mukuchitapo limakhala lokhazikika (mapazi pansi), pamene mukutambasula mwendo, mukusuntha barolo, zomwe zikutanthauza kuti miyendo yanu siimaima monga momwe imakhalira. ntchito, ndipo motero unyolo woyenda umatseguka pakukulitsa mwendo.

Ma quads amakula bwino pakupalasa njinga, koma ngati cardio yanu ikuthamanga kapena kuyenda, mumagwiritsa ntchito hamstrings kumbuyo kwa ntchafu. Pankhaniyi, mungafune kupanga ma quads kuti akhale oyenerera. Kupanga ma quads anu kumatha kukulitsanso mphamvu yakukankha, yomwe ingakhale yopindulitsa pamasewera monga mpira kapena masewera ankhondo.