Zochita kwa quadriceps

Ndi oseketsa kuona wothamanga pa gombe ndi bwino anayamba torso luso, mwathupi underdeveloped miyendo. Izi ndi vuto ambiri oyamba, amene, wofunitsitsa kuti mabuku lalikulu la manja, chifuwa ndi kumbuyo, kupewa Zochita kwa miyendo. Ambiri sindimakonda kukhala mwendo minofu chifukwa cha zovuta zochita amene amayambitsa ululu komanso kupweteka m'thupi pambuyo kulimbitsa thupi ndi. Ndipo ena amaganiza kuti nthawi ntchito pa minofu mwendo zochita unachitika pachabe, chifukwa kwa nthawi yaitali palibe zotsatira. Kulingalira minofu kufunika wa miyendo, ndi m'mene angamangirirane pa ntchafu quadriceps kuti zikuwanyansa kuchita Zochita pamodzi ndi ntchito yapamwamba ya wothamanga ndi chiyani osadzuka.

minofu chimodzi chokha

Quadriceps, ndi mwasayansi - quadriceps femoris, ndi amphamvu kwambiri m'thupi la munthu. Monga dzina zikusonyeza, tichipeza mitu inayi: mwachindunji, mkati, kunja ndi pakati. Tiyeni simusamala kuti zili pa ntchafu kutali mzake, converge atsogoleri onse pansi pa ntchafu mu tendon chimodzi.

Zochita zonse quadriceps ndi kuchepetsedwa kuti akule bwino za mitu inayi, izi kumabweretsa mfundo yakuti kuchotsa zovuta zolimbitsa sakondedwa osati kusokoneza kukongola minofu mwendo, komanso chifukwa cha kusowa chitukuko cha mitu mmodzi kapena angapo kum'vulaza pamene ntchito zolemera lolemera. Kukhala ndi quadriceps, samaiwala za minofu ena mwendo monga hamstrings ndi ng'ombe. Mwachibadwa, ayenera kupopa wogawana.

minofu Antagonist

Kukongola ndi quadriceps ntchafu ndi muzikangana, ndiko, ndi ntchito zosiyana. Kukongola akuthamanga ngati flexor mwendo pa bondo olowa ndi quadriceps - extensor. Ukugwira ntchito kudzera mwa muzikangana mu umodzi gawo maphunziro, anali wothamanga novice amamulandira monga chifukwa cha kusapeza kwambiri ndi kupweteka mu miyendo, chifukwa chimene wofuna kukhala mwendo minofu kusiyiratu. Ife sindikuyankhula za zimene Tisawasale kwathunthu ku chitukuko cha kuphunzitsa miyendo kukongola kapena quadriceps. othamanga ambiri akatswiri analimbikitsa ntchito chiwembu cha "80 + 20" mwa thupi.

1. Pophunzitsa wina zolimbitsa 80% ali odzipereka kwa quads, ndi 20% ali hamstrings - wina, pazipita Zochita ziwiri.
2. Mu yachiwiri mwendo kulimbitsa thupi M'malo mwake, 80% zokambirana imene hamstrings, pamene 20% ndi quadriceps lapansi.

Choncho, kupweteka kwa masiku angapo pambuyo kulimbitsa thupi adzakhala zochepa kwambiri.

Yoyenera zochangamutsa adzachotsa zoipa

Koma n'zomvetsa chisoni kuti mu gyms ambiri palibe ulamuliro bwino khalidwe la pophunzitsa oyamba chitetezo. Chifukwa cha ichi, chaka chilichonse mwa akatswiri wosadziwa kupeza sprains kwambiri ndi minofu ndi kuvulala olowa pa miyendo yake. Zisanu mphindi yophunzitsa za mphunzitsi aliyense kuchititsa zochangamutsa patsogolo maphunziro akanatha kupulumutsidwa othamanga achinyamata ambiri asavulale. Pophunzitsa torso zokwanira kuchita zovuta mphindi zisanu zochangamutsa chikubweranso manja ake ndi akutembenukira thupi, kuti quadriceps tikusowa zolimbitsa chosiyana.

1. Pamaso pa matayala ndi kokwanira kuti mphindi zisanu lumpha kuti konzekera minofu ya miyendo bwino.
2. Thamanga akhoza m'malo ndi kudumpha chingwe ndi anyonyomala ufulu.
3. Kukhazikika bwino kuyenda mozungulira chipinda file umodzi.

Zochita Basic pa chitukuko cha quadriceps ndi

Pali lalikulu zosiyanasiyana zokambirana kwa quadriceps lapansi. Iwo amachitira ndi dumbbells, barbells ndi simulators wapadera.

1. The squat zofunika ndi barbell pa mapewa anu. Ntchito yabwino kwambiri quadriceps lapansi. Kuika pa oimba ng'oma pamodzi ndi mpiringidzo ndi kuika mapazi phewa lanu m'lifupi padera, muyenera atakhala. Makamaka anyonyomala ndi kulamulira kumbuyo - ziyenera kukhala mlingo. Matako kuchitapo kumbuyo ulamuliro ndi asapitirire maondo masokosi malo. Pa mfundo wotsikitsitsa wa matako squat ayenera kufanana pansi.
2. Squat ndi barbell pachifuwa pake. Izi zolimbitsa pazipita katundu quadriceps ndi amalola magawo koyamba kulamulira udindo wa kumbuyo, zimavuta Sgorbati ake.
3. Mwendo Extension mu pulogalamu yoyeseza mosapumira. Iwo ziyenela kuchitidwa pa chiyambi cha miyendo ndi kulimbitsa thupi, ngati iwo ali ofunda zabwino kwambiri mpaka minofu ya miyendo.
4. Kunama atolankhani mwendo pulogalamu yoyeseza lapansi. Ntchitoyi akhoza m'malo ndi barbell squat amene ali ndi vuto kapena sangathe kuphunzira momwe squat bwino.

Zochita yachiwiri

Mwanjira, akukhulupirira kuti lunges patsogolo ndi dumbbells kuchitike atsikana omwe akufuna kuonjezera panopa ndi matako. Njira iyi ndi chosakwanira matalikidwe kutsitsa bondo pansi ndi tilting thupi yaing'ono kutsogolo bwino kwambiri akufotokozera quadriceps ntchafu atsikana ndi anyamata. Ndi pophatikiza Margolis Wheel mu aliyense kulimbitsa thupi mwendo, miyezi ingapo maphunziro kwambiri, akhoza kukwaniritsa wabwino quadriceps mpumulo.

Chabwino kutsimikiziridwa mu pulogalamu yoyeseza kuthyolako squat. Ndi katundu kochepa kumbuyo m'munsi akhoza iyende bwino mu chitukuko cha quadriceps. Mosiyana ndi barbell squat ndi mwendo atolankhani atagona pulogalamu yoyeseza ichi yabwino kusintha chiphunzitso cha mapazi, kusintha katundu pa mitu yosiyanasiyana ya quadriceps lapansi.

njira A wochita

Zochita pa quadriceps ntchafu amafuna njira yeniyeni ntchito. Choyamba sitingathe kwathunthu kuwongola miyendo pa bondo, mwinamwake kupewa kuvulala ngakhale pamene amachita kulemera otsika. About jerks pa thupi, nayenso, muyenera kuiwala. Kwambiri? M'pofunika kuchepetsa kulemera. Pa ntchito yonseyi zofunika kupuma bwino. Pokoka mpweya - flexion, kutulutsa - pa magetsi.

Quadriceps ntchafu - minofu lalikulu kwambiri lomwe lili mu ndondomeko ya tsegula anakhudzidwa kwambiri pa magazi, ikukoka mabuku yaikulu magazi m'thupi, tingayambe ndi kuwonjezeka kugunda kwa mtima. Choncho, pakati waika kutenga yopuma pafupi maminiti awiri kubwezeretsa kuthamanga. Ngati inu munazindikira chizungulire pambuyo thupi, zina ayenera anawonjezera. Pa kulimbitsa thupi ndi, onetsetsani kuti madzi mowa, mwinamwake banal madzi m'thupi idzatsogolera ku kuchepa mphamvu.